All cells need sugar to make energy. Without sugar you can ...€¦ · vitamins, minerals to use...
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Sugar and Carbohydrate • All cells need sugar to make energy. • Without sugar you can’t survive.
Transcript of All cells need sugar to make energy. Without sugar you can ...€¦ · vitamins, minerals to use...
SugarandCarbohydrate
• Allcellsneedsugartomakeenergy.
• Withoutsugaryoucan’tsurvive.
• Sugarcomesfromthebreakdownofdietarycarbohydratebythegut.
• It’sthentransportedinthebloodstream,andviathehormoneinsulin,enterscellstobeusedtomakeenergy.
CarbohydrateFoods
• Carbohydratefoodsarethosethatdon’thaveeyes,anddon’tcomefromthingsthathadeyes!
– Grains– Beans/legumes– Fruitandfruitjuice– Vegetables– Honey– Molasses
– “Sugar”
Notallsugariscreatedequal!
• I’llteachyouwhyit’simportanttounderstandsugarinordertoachievebeMerhealth.
• Grains,fruitandwhitetablesugar,forexample,containdifferenttypesandamountsofsugar.
EnergyProducRonfromSugar
• Let’sfirsttakeabasiclookattheessenRalstepsrequiredtoenableyourbodytousesugartomakeenergy.
TheCarAnalogy
• Whatstepsareneededforyourcartomakeenergyfromfuel?– Youneedtofillthefueltankwithfuel– Thefuelhastobestoredinthefueltank– Thefuelhastogettotheenginefromthefueltank
– Theenginehastohavetherightcomponentsto“burn”thefuel
…andinYourBody
• Thegas/petrolstaRonisthefoodyoueat,andthedigesRonofcarbohydratefoodsthatarebrokendownintosimplesugars.
• Thesimplesugarsarethenabsorbedintoyourblood,andsenttoyourcells,wherethey’restored,readytobeusedforenergyproducRon(fueltank).
YourBody,cont.
• Thesugarshavetobesentintothecell’senginesinordertobeusedforenergyproducRon(fuelinjecRonsystem).
• Theenginehastohavetherightaminoacids,vitamins,mineralstousethesugarsforenergyproducRon(enginecomponents).
ProblemsOccurwhen…
• Youdon’teatenoughcarbohydrate(thebodycanonlystoresmallamountsofsugar).
• YoueattoomuchcarbohydrateforyourbodytouRlize.
• YoueatthewrongcombinaRonsofcarbohydrate.
• Yourgutdoesn’tfuncRonopRmally.
• Youdon’thavesufficientnutrientstoconvertthesugarintoenergyonceit’sbeendigestedandsenttoyourcells.
TopResource
• “IDidn’tQuitSugar”isareally,reallygoode‐bookonthetopicofsugar.
SugarScience
• We’llbeginwithabasiclessoninsugarscience:
– howdosugarsoccurinfoodandhowdoesthebodybreakthemdown?
• It’seasiesttothinkofsugarsasbuildingblocks.
SugarBuildingBlocks
SugarContentofFruit
SugarContentofGrains
DigesRon
• Grains=glucoseonly(mostlyprocessed,fewvitaminsandminerals)
• Potato=glucoseonly(containothernutrients,incl.protein)
• Fruitandorangejuice=glucoseandfructose.• Honey=glucoseandfructose.• Tablesugar=glucoseandfructose.
ProblemswithExcessGlucose
• ThewesterndietcontainsalotofglucosebecausepeopleareeaRngsomanygrains(pasta,bread,cakes,etc.)andpotatoes(chips,fries,etc.).
• Grainsandpotatoesonlycontainglucose,withnofructose.
Glucose=Insulin
• GlucosesRmulatesinsulin.
• InsulinisthehormonethatrespondstoconsumpRonofsugar.
• ItenablesglucosetogetintoyourcellsbyacRvaRngtransporterchemicalsatthecellmembrane.
Insulin,cont.
• InsulinknocksonthecelldoorandacRvatestransportmolecules,whichshuMleglucoseintothecell,readyforuse.
• Toomuchglucose,eatentoooden,willcreate“insulinresistance”.
• ExcesssugarandinsulininthebloodleadstothecellsignoringthesignalsandthisisonereasonbehindthedevelopmentoftypeIIdiabetes.
ConsequencesofInsulinResistance
• Energycan’tbeproducedproperlyinthecell,whichmayleadtofeelingRred,hypo‐acRve,depressed,achyandsoon.
• Excesssugarwillbeturnedtofatbecauseexcessbloodsugaristoxictothebrainandnervoussystem!
Fructose
• Fruit,rootveg,orangejuiceandhoneyaregoodchoicesbecausetheycontainsucroseandfructose(sucrosebecomesfructoseandglucosewhenbrokendowninthegut).
• FructoseDAMPENStheinsulinresponse,whichimprovestheabilityofglucosetogetintothecells.
• Thesefoodsalsocontainpotassium,whichalsoaidsinshuMlingglucoseintocells.
IdealCombinaRons(exampleslater)
• Eatrootvegetables(incl.potato)asyourformofcomplexcarbohydrateateachsieng.Thisgivesglucoseandfructose.
• Eatfruitonitsownwithamealasitgivesyouglucoseandfructose.
• Nextbestwouldberice,orcerRfiedgluten‐freeoats(atbreakfast,forexample).Addfruitsoyougetfructoseaswellasglucose.
Let’shaveaquicklookathowenergyismadefromsugar–abasicunderstandinghelpsyourealizewhyI
makespecificrecommendaRonslater.
StepOne:Glycolysis
• Inthecell,glucoseisbrokendownintoseveralcompounds,givingPYRUVATEattheboMom.
• NOTEtheposiRonoffructose‐6phosphateasthisisimportant.
StepOne:Glycolysis
• WhenyoueatlotsofPUFAs,thetopstepwhereglucoseisconvertedintoglucose‐6‐phosphateisdamagedandenergyproducRoncannotoccurproperly.
• EaRngfructoseallowstheglycolysiscycletoconRnue.
StepTwo‐GlucoseandothersugarsareconvertedintoPyruvate
underidealcondiRons,thenwithadequateB‐vitamins,theyareturnedintoAcetylCoA.
StepThree–AcetylCoAintotheMitochondria(cellengines)
StepFour–Energy(ATP)PopsOut!
WhatGoesWrong?
• Inadequatecarbohydrate.• Excesscarbohydrate.• Wrongbalanceofglucoseandfructose.
• PoordigesRon.• InsulinresistanceandPUFAs.• Vitaminandmineraldeficiencies.
InadequateCarbohydrate
• It’sverycommonforpeopletoeatinsufficientcarbohydrateastheyfearweightgain.
• Thisisdangerous,becauseyourbrainandcentralnervoussystemrequireglucosetofuncRon.
• LowbloodsugarisseenasalifeordeathstresssituaRon.
LowBloodSugar
• CausedbyfasRng,skippingmeals,lowcaloriedieRng,longperiodbetweenmeals.
• YourbodyhastoincreaseproducRonofadrenalineandcorRsol(intheadrenalsglands).
• Thesehormonestellyourlivertoreleasesugarfromitsstores,inordertokeepthebrainnourished.
LowBloodSugar,cont.
• AdrenalinealsocausesthebreakdownofmuscleandgutRssue.
• Theaminoacidsreleasedinthisprocessgototheliver,wheretheyareconvertedtosugartofeedthebrainandnervoussystem.
• Yourbodywillcannibalizeitselftoprovidesugartofeedyourbrain!
InsulinResistance
• ThissituaRonwillcauseinsulinresistancebecausebloodsugarwillbechronicallyelevatedduetothebodymakingitsownsugarfromyourmusclesandgutRssue!
• ThisprocessalsocausesinflammaRon,shutsdowndigesRon,decreasesthebody’sdesireforsex,andmuchmore.
DirectSymptomsofLowBloodSugar
– Cravings– SweaRng– FaRgue– Dizziness– Confusion– Anxiety/irritability– Feelingweak– Ahigherheartratethanusual– Blurredvision– Temporarylossofconsciousness– Convulsions
DigesRveProblems
• PoordigesRoncanleadtohypoglycemia.
• Gutproblemscanalsoleadtofructoseintolerance.
• BadbugssuchasCandidaandcertainbacteriacanfermentalotofcarbohydrateandcausebloaRng,wind,diarrhea,etc.
VitaminandMineralInsufficiency
• InadequatevitaminsandminerallevelswillcreateasituaRoninwhichsugarisnotmetabolizedefficiently:
– Bvitamins(especially1,2,3,5)– Lipoicacid– CoQ10– Chromium– Magnesium– Potassium– Vanadium
EverythingisTiedtoBloodSugar
• ImbalancedbloodsugarwillalwaysincreasecorRsolandadrenaline.
• Thiswillleadtoelevatedinsulin,andanumberofunhealthypaMerns.
EverythingisTiedtoBloodSugar
• ThyroidfuncRonwillbesuppressed.• EnergyproducRonwilldecreaseandbecomelessefficient.
• SexualfuncRonwillbesuppressed.• MentalandemoRonalhealthmaybeaffected.• Sleepproblemsnearlyalwaysarise.• Workandsportsperformancewillsuffer.
…We’llcoverthisindetailinthe“Stress”Lesson
BasicTips
• Rootvegetablesandfruitareidealbecausetheycontainvitaminsandmineralsaswellasfructoseandglucose.
• Potatoescontainvitaminsandminerals,butonlyglucose.
• Honeyandtablesugarcontainglucoseandfructose.
BasicTips,cont.
• Grainscontainonlyglucose,andbecausemostofthemareprocessed,theyalsocontainfewothernutrients.
• Bestgrainstocombinewithfruitatamealarerice,porridgeoats,buckwheatandmillet.
BasicTips,cont.
• ToavoidleengyourbloodsugardroptoolowIrecommendyoudonotleavemorethan2.5hoursbetweenmealsandsnacks.
• 3hoursistheabsoluteoutsideRmetoallowbetweensiengs.
• Makemealssmallertoaccommodatethisifnecessary.
BasicTips,cont.
• Nevereatcarbohydrateandsugaralone.
• Alwayseatwithproteinandfat.
• ThefaMyacidsandaminoacidsslowdowntheabsorpRonofsugarintotheblood,andalsoprovideassistancewithbloodsugarregulaRon.
BasicTips,cont.
• EataliMlesaltwithyourmeal.
• Sodiumhelpskeepbloodsugarinbalanceanddown‐regulatesadrenaline.
SpecialNote
• Yourindividualcarbohydrateneedswillvaryfromperson‐to‐person.
• Youknowwhenyou’veopRmizedyourprotein,fatandcarbohydratebalancebecauseyouwillfeelfull,havegreatenergyandmood,andwon’texperiencecravings.
AcRonGuide
***PleasedownloadyourAcRonGuidefrombeneaththisvideowindow***
1.Reviewyourfoodlistsfromweekone(we’veaddedthembeneaththevideowindowagainforconvenience).
AcRonGuide
2.NotetheopRmalcarbohydratefoods:– Rootveg– Potato– Fruit– Orangejuice– Gluten‐freegrains– Honey– Whitetablesugar(onlywherenootheropRonisavailable)
– Note:milkalsocontainssugar,butitoughttobeavoidedfor60‐days)
AcRonGuide
3.Asageneralrule:
– Eatrootvegandfruitateachmainmeal(glucoseandfructose)
– Eatgrainsandfruitifrootvegisinconvenient.– Eatfruitonitsown,ordrinkOJwithyourmeal,asafailsafe.
AcRonGuide
4.Alwayseatcarbohydratewithsomeproteinandfat.Forexample:
– Fruitwithcheese(aslongastolerated)
– Rootveggieswithfish/meat
– OrangejuicewithgelaRnandMCToil(seeiniRalshoppinglist)
AcRonGuide
5.Don’tleavelongerthan2.5–3hoursbetweensiengswherepossible.
– Thiswilldestabilizeyourbloodsugarlevel,elevatestresshormones,andchangeyourphysiologytosuppressenergy,immunefuncRon,digesRonandsex!
PracRcaliRes
• Baked/roastedrootvegetablesareeasytodoandyoucanpreparetheminbulktouseforseveralmeals.
• Bakedorroastedpotatoesaregreat.
• Fruitiseasyandconvenientasacarbohydratesource.
• Addhoneytorecipeswhereappropriate.
MealIdeasandRecipes
• Nextweek,we’llmoveontotherealpracRcaliResofimplemenRngwhatyou’velearnedinweeks1‐7.
• We’llbeginlookingatspecificmealandsnackideasthatyoucaneasilyimplementintoyourschedule,starRngwithbreakfastandmid‐morningsnacks,thenlunchandadernoonsnacks,followedbydinnerandbedRmesnacks.
AddiRonalLesson
• PleaseconsumetheaddiRonallesson,whereIteachyouthebenefitsofmeasuringyourownbloodsugarlevel.
• Ialsoteachyouhowtorunasimpleurinetesttocheckyoursugarmetabolism,aswellasthestatusofsomeofyourkeysugarmetabolismnutrients,suchasB‐vitamins.
TopResource
• “IDidn’tQuitSugar”isareally,reallygoode‐bookonthetopicofsugar.
• IHIGHLYrecommendyougrabacopyofthisasitcontainssomegreatinfoandevenbeMerrecipes!
ThankYou
• Asalways,thankssomuchforlisteningandwatching.
• Ihopeyouenjoyedtheinfo!
• SeeyounextRmeandpleasecontactusatoffice@hpexperts.comifyouhaveanyquesRons!
