Making Peace With Sugar 2019 LIVING IN VITALITY KICK-OFF BREAKFAST Jane Murray, MD Lisa Markley, MS, RDN
What is ”sugar”
Simple vs Complex carbohydrates – based on number of carbon molecules
Glucose is important! It is the fuel our cells use to make energy, and we need it!
But too much glucose that we take in and do not metabolize causes many health problems: Diabetes Weight gain Fatty liver Impaired mitochondrial function Elevated cholesterol – = decreased energy heart disease/stroke Immune suppression Inflammation
….and sugar is highly addictive!
Sugar is more addictive than crack cocaine
Sugar/Additives PER PERSON 1900 2017 Sugar-15 lbs per year Sugar –152 lbs a year Chemical additives- 0 Chemical additives - /year 10,000lbs/year Pesticides -0/year in High fructose corn syrup- widespread use 37lbs/year (maybe more) High fructose corn syrup- none
What about non-sugar additives??
Any health benefits?? No evidence of any health benefit for non- sugar sweeteners May actually INCREASE the risk of obesity, diabetes and cancer Sweet taste increases desire for more sugar People who drink diet drinks actually take in more calories
Why is sugar added to food? Taste Helps extend shelf life Texture, body, color, browning
Two Main Types of Sugars 1. Naturally occurring sugars found as a natural component in foods Examples: lactose in dairy fructose in fruit
Two Main Types of Sugars 2. Added sugars include any caloric sweeteners that are added to foods or beverages during preparation
Common Names for Added Sugars • Agave or Agave Syrup • Honey • Brown Rice Syrup • Pure maple syrup • Brown sugar • Coconut Palm Sugar • Corn sweetener • Molasses • Corn syrup • Fruit juice concentrates • High-fructose corn syrup • Evaporated Cane Juice • Raw sugar • Sugar • Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
How much added sugar is ok?
Label Reading
Where do you think we get the most added sugars in our diets? A. Breakfast cereals B. Desserts like cake, cookies, pies C. Sugar-sweetened beverages (soda, energy drinks, juice drinks) D. Adding sugar to our meals from the sugar bowl
Image credit: https://www.sugar.org/diet/sources-of-added-sugars/
Image credit: Alliance for a Healthier Vermont
How can I curb my sugar intake?
1. Rethink your drink – greatly reduce or eliminate sugar sweetened beverages.
2. Add it up – identify other frequent sources of sugar intake most commonly consumed throughout your day and try not to exceed daily added sugar limit.
3. Remove temptation.
4. Balance blood sugar by eating real, minimally processed whole foods containing quality protein + complex carbohydrates + healthy fat.
5. Tame your sweet tooth, naturally! Add cinnamon to coffee, tea, or oatmeal Season with fresh herbs like basil and mint Eat roasted vegetables (e.g. sweet potatoes, fire roasted tomatoes) Snack on fresh or frozen fruit Cashews and pecans >70% dark chocolate Swap soda with sparkling water
What about natural sweeteners?
Cane Sugar vs. Coconut Sugar
Honey and Maple Syrup
Monk Fruit
Stevia
6. Forgo the fake stuff – limit/avoid non-nutritive artificial sweeteners.
7. Be sweet to yourself. It will take time and effort to reduce your sugar intake. Identify and stay focused on your “why.” If you get thrown off track, try try again.
QUESTIONS? This Photo by Unknown Author is licensed under CC BY-NC
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