Health, Sugar & MeEmily McLernon

ClipArtBest 2014

Sugar Is...

‘Sugar is the generalized name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are carbohydrates, composed of carbon, hydrogen, and oxygen.’ Wiki, 2014

The white stuff we call sugar is sucrose, it is found in plants; especially sugarcane and sugar beets.

WiseGeek. (2013)

Presumptions

People think sugar and automatically think sweets, cakes, doughnuts ect. Junk food!

Fine Cooking. (2014).

But natural sugars we need are in foods like fruit and milk!

Good and Bad Sugars

‘In fact, we need some sugar in our diets to supply ready energy to fuel our muscles and keep our brains active.’

Torrens, K. (2014).

It’s true! Sugar from every food source

supplies the glucose for your body to use for energy, good and bad sugars have a different effect on your body!

Glucose & Fructose

Glucose, simple sugar.Found naturally in carbohydrates.Starch is many glucose molecules

together.

Fructose, simple sugar.‘Fruit sugar’Natural in all fruits and honey!

Sucrose & Lactose

Sucrose, complex sugar.Half glucose, half fructose.Is extracted from sugar cane and

beets refined to make table sugar!

Lactose, milk sugar.Common intolerance!

Good SugarsNatural sugars are the good kind!

Simple, natural sugars!

Fruits, Milk and vegetables – Nutritional Value

Slow rise in blood sugar rather than instant spike.

Bad Sugars

Added sugars!

Most food already comes with natural sugars.

When you exceed your recommended sugar intake that is when it stores as fat

in your body!

When you’re adding sugar to your food, it usually is already filled with natural

sugars!

Added SugarsAdded sugars shouldn’t make up more

than 10% of the energy (calorie intake) you get from food and drink each day.

This is about 70g for men and 50g for

women, but it varies depending on:your size your age  how active you are

NHS 2013

Your Metabolism

Sugar has 2 options when entering you body!

Burn it for energyConvert to fat and store it!

Metabolism plays a huge role in this.

Fast metabolism vs. slow metabolism

Sugar Vs. Sweeteners

Sucrose aka table sugar gives us energy but has no nutritional

value!

Honey contains trace of vitamins and minerals

Debateable with on going studies.Everything in moderation!

Sugar SubstitutesAren’t necessarily better!Packed with chemicals = Your body

has to work harder to break down.

The chemicals can harm your immune system!

Artificial sweeteners have been tested more than most drugs!

Splenda

Splenda created in 1970Scientist were trying to develop

insecticide!Has no immediate effect of blood sugar

levels! Passes through body with no absorption

12 week testing 2008 proved it suppressed good bacteria (in rats). Proving difficult to maintain a good digestive system!

My Fridge

My Fridge Fruit – Bananas, strawberries, raspberries, grapes, mango Veggies – Lettuce, spinach, cucumber , broccoli, carrots,

sprouts Meat – Chicken and Turkey Cereals – Porridge oats, shredded wheat, fruit and fibre,

yoghurt. Milk – skimmed. Cheese 6x water bottles.

Freezer Frozen chicken and turkey Frozen Berries Frozen Milk

Why I Buy What I Buy...

If you don’t buy the rubbish you can’t eat the rubbish.

Temptation is the devil.

Generally enough food fresh food to last Monday – Friday!

Food Diary8am – Porridge with fruit10/11am – Banana1pm – Chicken, cucumber, lettuce,

spinach wrap3pm – Grapes

6pm – chicken, broccoli, carrots, sprouts, sweet potato.

9/10pm – Muesli/Granola/Cereal

Food Diary

Keep your metabolism steady!

Don’t cut down on calories!Eat all your calories, just in the

right food!

Treat yourself once or twice a week!

Eating and Exercising

Eating healthy gives your body what it needs.

If you’re looking to lose weight eating

healthy isn’t enough.

Fast vs. Slow metabolism decides how much exercise you need to do!

It’s not enough to have a 12 week plan, Being healthy is a lifestyle.

Mind Over Matter

With food, eating and exercise it’s all in your mind!

Enjoy and be happy!

If you want it, you’ll do it.

It’s a life choice, a conscious decision.

ClipArtBest. (2014). Candy Canes. Available: http://www.clipartbest.com/picture-of-candy-cane. Last accessed 9th Nov 2014.

Fine Cooking. (2014). Spectacular Layer Cake. Available: http://www.finecooking.com/slideshows/layer-cake-recipes.aspx. Last accessed 9th Nov 2014.

NHS (2013) How Much Sugar Is Good For Me?. Available: http://www.nhs.uk/chq/pages/1139.aspx?categoryid=51&subcategoryid=167 . Last accessed 9th Nov 2014. 

Torrens, K. (2014) The Truth About Sugar. Available: http://www.bbcgoodfood.com/howto/guide/truth-about-sugar . Last accessed 9th Nov 2014

Wikipedia (2014) Sugar. Available: http://en.wikipedia.org/wiki/Sugar . Last accessed 9th Nov 2014.

WiseGeek. (2013) Sugar Cane. Available: http://images.wisegeek.com/stalks-of-sugar-cane.jpg . Last accessed 9th Nov 2014.

http://www.livestrong.com/article/548796-what-foods-have-good-sugars-for-your-body/http://www.activeyou.co.uk/offers/sweets-basket/http://www.clipartbest.com/picture-of-candy-canehttp://

www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_techniques/buyers_guide_to_natural_sweeteners?page=2

. http://healthyeating.sfgate.com/good-bad-sugars-7608.htmlhttps://www.exploratorium.edu/cooking/candy/sugar.html