THE DANGERS OF SUGARAND WHAT IT MEANS FOR YOU

SUGARWHAT IS IT?

•Sugar is the general name for any sweet, short-chain, soluble carbohydrates, many of which are used in food. They are carbohydrates, by biochemical classification.

•There are various types of sugar derived from different sources. Simple sugars are called monosaccharides and include glucose (also known as dextrose), fructose and galactose. The table or granulated sugar most customarily used as food is sucrose, a disaccharide, composed of exactly 1:1 glucose:fructose ratio. (In the body, sucrose hydrolyses into fructose and glucose). Have higher glycemic index’s than complex carbs. Complex Sugars/Carbohydrates: Longer chains of sugars are called oligosaccharides or polysaccharides, meaning “made up of many parts” typically, these are referred to as complex carbohydrates. They are found in dark grains, whole wheats, ancient grains, etc. Have lower glycemic index’s than complex carbs.

•Sugar typically comes from plants, who produce them through photosynthesis. However, they are only present in high enough concentrations to be extracted in sugar beets and sugar cane.

• Sugar is consumed, mainly, for 3 reasons:

• To Preserve •To Sweeten•As a source of energy: Glucose (sometimes referred to as dextrose) is the body’s main source of energy. Almost every cell in your body has specific channels in its membrane allowed to let glucose in, so that cellular respiration can occur and ATP (energy) is produced. •However, sugar is not necessarily, the most “energy-efficient” macromolecule. As we see, fat contains more than twice the energy!

WHY WE CONSUME SUGAR

Fat/lipids 9 calories/gram

Proteins 4 calories/gram

Carbohydrates 4 calories/gram

OUR BODY’S METABOLISM OF SUGAR

When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood.

• As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.• As cells absorb blood sugar, levels in the bloodstream begin to fall.• When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar.• This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.

THE DANGERS OF SUGAR

Insulin Spikes & Reduced Insulin Sensitivity

Consuming large amounts of sugar in one sitting will cause what is loosely defined as an “insulin-spike”. While insulin spikes are crucial in maintaining steady energy for the body, too many insulin spikes can have detrimental affects on your health.

Reduced insulin sensitivity, ultimately a precursor to type II diabetes, is the direct result of a diet high in sugar.

Insulin also causes an increase in lipid synthesis, and a decrease in the metabolization of lipids for energy. In other words, insulin instructs the body to hold onto fat.

THE DANGERS OF SUGAR

Insulin Spikes & Reduced Insulin Sensitivity

Preliminary research with small mammals, worms, and flies has been preformed in which reduced insulin exposure translates to a definite increase in life span. It is for this reason that scientists strongly believe frequent insulin spikes can increase the aging process, and furthermore, increase the likelihood of developing age-related diseases (Alzheimers, Diabetes, Heart Diseases and Stroke, etc.)

Geriatrics Research; Department of Internal Medicine and Department of Physiology; Southern Illinois University School of Medicine; Springfield, Illinois USA

THE DANGERS OF SUGAR

Age-related Diseases Related to High-Sugar Intake

Obesity and diabetes: Controlled trials have now shown unequivocally that consumption of sugar-sweetened foods and beverages increase body weight and body fat, and that replacement of sugar by artificial sweeteners reduces weight.

Other studies show correlation between refined sugar (free sugar) consumption and the onset of diabetes, and negative correlation with the consumption of fiber.

World Health Organization's independent studies specifically distinguish free sugars as: all monosaccharides and disaccharides added to foods by the manufacturer, cook or consumer, PLUS sugars naturally present in honey, syrups and fruit juices, including sugars occurring naturally in food.

American Dietetic Association. "Nutrition: Fact vs. Fiction."

THE DANGERS OF SUGARAge-related Diseases Related to High-Sugar IntakeCardiovascular (Heart disease):A number of studies in animals have suggested that chronic consumption of refined sugars can contribute to metabolic and cardiovascular dysfunction. Some experts have suggested that refined fructose is more damaging than refined glucose in terms of cardiovascular risk.[

• Cardiac performance has been shown to be impaired by switching from a carbohydrate diet including fibre to a high-carbohydrate diet.

• Switching from saturated fatty acids to carbohydrates with high glycemic index values shows a statistically-significant increase in the risk of cardiovascular dysfunction.

• Other studies have shown that the risk of developing coronary heart disease is decreased by adopting a diet high in polyunsaturated fatty acids but low in sugar, whereas a low-fat, high-carbohydrate diet brings no reduction.[8

Brown, C M; Dulloo, A G; Montani, J-P (2008). "Sugary drinks in the pathogenesis of obesity and cardiovascular diseases". International Journal of Obesity 32: S28. doi:10.1038/ijo.2008.204.

Porto, L. C. J.; Savergnini, S. S. Q.; De Castro, C. H.; Mario, E. G.; Ferreira, A. V. M.; Santos, S. H. S.; Andrade, S. P.; Santos, R. A. S. et al. (2011). "Carbohydrate-enriched diet impairs cardiac performance by decreasing the utilization of fatty acid and glucose". Therapeutic Advances in Cardiovascular Disease 5 (1): 11–22. doi:10.1177/1753944710386282. PMID 21282201.

THE DANGERS OF SUGARAge-related Diseases Related to High-Sugar Intake

Tooth decayThere is "convincing evidence from human intervention studies, epidemiological studies, animal studies and experimental studies, for an association between the amount and frequency of free sugars intake and dental caries" while other sugars (complex carbohydrate) consumption is normally associated with a lower rate of dental caries.

Foods high in simple sugars, especially those such as candies, chocolate bars, sugary beverages etc. leave a small coating of sugar on your teeth after consumption. The bacteria that live in your gums thrive off of these particular sugars. As they consume the sugars, their waste produces what is known as a “biofilm”. This biofilm then traps the bacteria between itself and your teeth, and the bacteria effectively destroy your enamel.

Moynihan, P.; Petersen, P. E. (2004). "Diet, nutrition and the prevention of dental diseases". Public health nutrition 7 (1A): 201–226. doi:10.1079/PHN200358. PMID 14972061.

THE DANGERS OF SUGARFruits, Friend or Foe?

Fruits are typically high in Fructose, a monosaccharide that is processed much differently than glucose (dextrose). Fructose does not have a significant impact on insulin production, rather, it is processed in the liver. (Most cells do not contain fructose transporters, as it is not at all necessary for the human body to survive).

Fructose, thus, favours lipogenesis (creating fats from other biological macromolecules), and it is not surprising that several studies have found changes in circulating lipids after subjects eat foods high in fructose.

Conclusion: As with all in life, we must be wary not to over-consume fruit. The term “Natural Sugars” is extremely misleading, as the body treats fructose from fruits, and fructose from processed foods, in an identical manner.

↵ Havel PJ. Dietary fructose: implications for dysregulation of energy homeostasis and lipid/carbohydrate metabolism. Nutr Rev 2005;63:133–57. CrossRefMedline

THE DANGERS OF SUGARTHE “GOOD FRUITS”

Fruit Description

Berries

Blueberries, strawberries, raspberries, blackberries, huckleberries, salmon berries, gooseberries – they’re all packed with antioxidants and vitamins. These little fiber bombs are the smartest, most nutritionally-dense fruit you can eat. (Glycemic Index: generally low to mid-20′s)

CherriesCherries are similar to berries in terms of their antioxidant value. They have a bit higher natural sugar content, but they’re still very low-carb and are an excellent source of important finer. (GI: 22)

Apples and Pears

These northern fruits are related to the rose. They’re low in sugar and contain a respectable amount of fiber. While antioxidants aren’t exactly overflowing from your average Granny Smith, apples (and pears) are still a great way to satisfy a craving for sweetness without terrorizing your pancreas. (GI: 38)

GrapefruitMost citrus fruits are quite high in sugar, but grapefruits are not. In fact, their effect on blood sugar is less than apples and pears at only GI:25. Just don’t ruin a smart thing with a sprinkling of sugar on top!

Apricots and PeachesWith similar nutritional value as apples and pears, these stone fruits are a smart way to get a good dose of vitamin C and fiber. Avoid nectarines, which are much higher in sugar and are more akin to mangoes and papayas. (GI: 30s)For relative comparison: GI of Kellogs Corn Flakes

=93

THE DANGERS OF SUGARTHE “BAD FRUITS”

Fruit Description

Melons

Some low-carb guides will recommend melons, but you do have to be mindful of which ones you’re going for. Both cantaloupes and watermelons are very high in sugar (GI: 65, 100 respectively). We recommend making melons a rare treat.

Mangoes and PapayasThough not as sugary as pineapples, these fruits are best enjoyed infrequently. (GI +50 average)

Pineapples

Pineapple is the best source of bromelain, an enzyme that can help with joint health and inflammation. Some folks are intolerant or allergic (if you get irritated lip or mouth tissues after eating pineapple, this is why). Pineapple is very high in sugar, but it’s full of valuable nutrients in addition to bromelain, so enjoy it guilt-free from time to time.

Banana High in sugar and starchy carbs, best enjoyed as a treat. (GI:62)For relative comparison: GI of Kellogs Corn Flakes

=93

FINAL THOUGHTS• We’ve used the term glycemic index frequently throughout this

seminar. The formal definition of GI is:The effects that different foods have on blood glucose levels (i.e., blood sugar) vary considerably. The glycemic index or glycaemic index (GI) attempts to measure this variation. It does so by estimating how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person's blood glucose level following consumption of that food, relative to consumption of pure glucose (the defining standard), which has a glycemic index of 100.

• Fruits aren't evil. Enjoy them in moderation, but don’t be fooled by the term “Natural Sugars”.

• The World Health Organization suggests that less than 10% of your total carbohydrate intake be from simple sugars. Other reputable sources (i.e. Harvard, Mayo clinic) recommend that the average male consume 9 teaspoons of sugar a day, and the average female consume 6 teaspoons of sugar a day. 4 grams of sugar = 1 teaspoon.

FINAL THOUGHTS

• HFCS (High Fructose Corn Syrup). Now that we know the dangers of fructose in particular, should we be more afraid of HFCS? The short answer, not really. HFCS is simply a processed form of sugar containing 55% Fructose and 45% Glucose, as opposed to sucrose (table sugar) which contains exactly 50/50.

• Although, HFCS is almost always found in highly processed foods, so, avoiding HFCS can be a way to avoid “garbage” or “junk” foods.

FINAL THOUGHTS

Sugar Alternative:• Stevia: Stevia rebaudiana (Stevia) is a herb where either the leaf

extract or isolated 'steviosides' are used for sweetening. Unlike other sweeteners, stevia is 'natural' (rather than artificial) and associated with both beneficial pharmacological effects and some toxicity.

• Preferentially, stevia is dosed according to taste (as it is used as a sweetener). For prudency, and due to some toxicological data on this herb, an estimated upper daily intake of around 8mg/kg should be used (for a 150lb human, this is 540mg). This dose is within the current recommended intake limits, and is sufficient for anti-inflammatory and anti-oxidant effects but insufficient for any observed toxic or infertility inducing effects of stevia. That being said, some human studies using prolonged intake of up to 1.5g daily show no adverse effects.

•

examine.com, Supplement Reference - Stevia

RESOURCES

• Glycemic Index Chart for 100+ foods: http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

• Harvard School of Public Health: http://www.hsph.harvard.edu/nutritionsource/

• Wikipedia!: http://en.wikipedia.org/wiki/Main_Page

• examine.com (For supplementation references): examine.com