Healthy Eating Pyramid Harvard School of Public Health

The Healthy Eating Pyramid Department of Nutrition Harvard School of Public Health

Dr. Weils Anti-Inflammatory Diet

How Refined Sugars Behave in the Body Eat refined sugar (ex: candy or pop) Increase blood sugar Glucose almost immediately absorbed in bloodstream- fast increase blood sugar Glucose leaves blood and enters cells- used for fuel Rapid decrease in blood sugar triggers liver to release sugar and feelings of hunger increase (eat again) Breaks down to glucose

What happens when we drink or eat too much sugar? The sugar in soda pop not only provides a massive dose of calories, but triggers a vicious appetite cycle, said Ludwig, who wrote "Ending the Food Fight," about healthy eating for children. "It's rapidly absorbed, which raises blood sugar and in effect causes the body to panic." The body releases insulin to break down the sugar, "but the body overcompensates, and blood sugar drops below the fasting level," lower than it was in the first place. Recognizing low blood sugar, the body releases ghrelin and other hormones, inducing hunger, inducing us to eat even more, Ludwig said. Nutritionists: Soda making Americans drink themselves fat September 18, 2007|By Caleb Hellerman CNN

Animation Carbohydrate digestion

Insulin Resistance Eventually our pancreas wears out from frequent release of insulin in part due to high processed sugar diets Insulin is not produced enough or body does not respond to it properly Body cells do not respond to insulin properly, causes pancreas to release more, eventually pancreas cannot keep up and sugar builds up in blood Increases risk of type 2 diabetes & heart disease

No Diabetes

Diabetes

Glycogen and Fat Storage Extra sugar not needed is first converted to glycogen- stored in liver and muscle (LIMITED AMOUNT) Once glycogen stores are full- remaining glucose is stored as fat *Dr.

Sugar Facts Amount of sugar in two pops decreases immunity- 40% reduction in killing germs – Lasts from less than 30 minutes after sugar eaten up to 5 hours Promotes cravings, obesity, diabetes, heart disease (inflammation)

How to Spot Added Sugar Dextrose Sucrose Fructose Maltose Corn syrup High fructose corn syrup Molasses Brown sugar Raw sugar Honey

Added Sugar Recommendations American Heart Association: – Limit added sugars to no more than 6-9 teaspoons/cubes per day – grams

Fruit and Vegetables (Whole Food) Natural sugar + fiber + vitamins + minerals + complex carbohydrates= steady absorption of sugar Processed Carbohydrates (sugar) Creates unstable blood sugar, mood instability, irritability, anxiety, and jitteriness ** Dr. Sears askdrsears.com

Nutrient Density High nutrient density- – Nutrient-dense foods have a high nutrient/calorie ratio. Meaning they are rich in nutrients when compared to their calorie content. (Whole real food) Low nutrient density- – Low in nutrition when compared to their calorie content. (Highly processed food) Which is more nutrient dense? – Fried chicken nuggets or baked chicken? – Fruit salad or doughnut?

THINK YOUR DRINK ACTIVITY Guess the added tsp of sugar in each drink!

4 grams sugar = 1 tsp or 1 cube of sugar

Answers

How did we get from grams of How did we get from grams of sugar to cubes of sugar?

White Milk White Milk has 12 grams of natural lactose sugars. 0 grams of added sugars

Chocolate Milk has 25 grams of total sugar - 12 grams lactose sugars added = 13 grams of added sugars 13 grams / 4 grams = 3 tsp added sugar

Soda has 39 grams sugar /4gm = 10 cubes or 10 tsp of sugar

THINK YOUR DRINK ACTIVITY 39 grams sugar / 4gm = 10 tsp of sugar 4 grams sugar = 1 tsp or 1 cube of sugar

Sugar Cubes in Soda

New York Public Service Announcement Added sugar in days worth of drinks

Other Effects of Soda Increase urinary excretion of calcium= weaker bones= leads to osteoporosis and kidney stones Phosphoric acid robs body of calcium & magnesium- excreted in urine

Is Sugar Toxic? 60 Minutes – Sugar and Kids Sugar and Kids – Sugar- 30 Min Segment aired April 1, 2012 Sugar

Artificial Sweeteners- No Sugar Added/ Sugar-free (diet sodas, ice cream, cereal, fruit juice, sports and energy drinks) Some studies show: – Makes you hungrier and crave sweets – Statistically- more diet soda in diet, more likely to become overweight – Eating unnatural substances may cause brain to perform in unnatural ways – Some report headaches and chronic fatigue Examples: – Aspartame (Equal and Nutrasweet) – Sucralose (Splenda) – Saccharin – Acesulfame K (Sweet One) Stevia- herb in South America (leaves), a step in right direction – Some forms are highly processed with sugar alcohols, Truvia/ PureVia – SWEETLEAF IS BEST BRAND

STORE WARS Where does your food come from? Jimmy Kimmel Halloween Candy Challenge

Food Label Food label link

Flamin Hot Cheetos Ingredients- listed by most prevalent to least Enriched Corn Meal (Corn Meal, Ferrous Sulfate, Niacin, Thiamin, Mononitrate, Riboflavin, and Folic Acid), Vegetable Oil (contains one or more of the following: Corn, Soybean, or Sunflower Oil), Flamin Hot Seasoning (Maltodextrin, Salt, Sugar, Monosodium Glutamate, Autolyzed Yeast Extract, Citric Acid, Artificial Color [Including Red 40 Lake, Yellow 6 Lake, Yellow 6, Yellow 5], Partially Hydrogenated Soybean and Cottonseed Oil, Hydrolyzed Soy Protein, Cheddar Cheese [Milk, Cheese Cultures, Salt, Enzymes], Whey, Onion Powder, Whey Protein Concentrate, Corn Syrup Solids, Natural Flavor, Buttermilk, Garlic Powder, Disodium Phosphate, Sodium Diacetate, Sodium Caseinate, Lactic Acid, Disodium Inosinate, Disodium Guanylate, Nonfat Milk, Sodium Citrate, Carrageenan), and Salt.