Track 1: Lifestyle The Great Sugar Scandal

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1 Track 1: Lifestyle The Great Sugar Scandal PowerPoint Notes Slide 1 Slide 2 Are carbohydrates good or bad, or both? In this session we are going to take a careful look at carbohydrates they have gotten a bad rap, especially when it comes to weight gain. You will see some eye-opening truths about carbohydrates. In this session we will discuss when carbohydrates are culprits and when they are champions in health and disease. Slide 3 When you think of foods that have carbohydrates, what foods do you think of? You may be like many people who think of table sugar or white flour products. Refined flour products and added sugar are one form of carbohydrate. Refined carbohydrates are usually found in packaged, processed foods. They are quickly released into the bloodstream and raise blood sugar and blood insulin levels. Slide 4 Are there healthy carbohydrates that are good for you? Absolutely! The carbohydrates found in plant foods are among the healthiest foods you can eat. Unrefined carbohydrates are found in vegetables, beans, whole grains and fresh fruits. These carbohydrates are packaged with a dazzling array of powerful diseasefighting, brain building nutrients including vitamins, minerals, antioxidants, phytochemicals and fiber. They are released slowly into the bloodstream and keep insulin and blood sugar at healthy levels. You get the best energy source for your brain and body with these carbohydrates.

2 Slide 5 We all recognize these foods they are high in refined carbohydrates. Slide 6 Here are some of the names that could be on a label to indicate that sugar is in the product (don t take time to read them all). Ingredients are listed in the order of their weight. Manufacturers may use different forms of sugar which separates them and puts them lower on the list. It is important to check the total grams of sugar to know how much is actually in the product. Slide 7 What foods contribute the most added sugar in the American diet? Slide 8 Not surprisingly, How many cans of soda do you think the average person consumes in one year? (EFNP: Expanded Food and Nutrition Education Program)

3 Slide 9 Yearly consumption per person of soda and sugar intake amounts to: Slide 10 Draw their attention to the highlighted areas on the slide. Let s see how to calculate the amount of sugar in a product. A teaspoon of sugar is 4 grams. Read the label to see how many sugar grams are in a serving. In this example, 2 very small cookies, or one serving, contains 20 grams of sugar 4 teaspoons. Sugar grams usually indicate added sugars. (An exception would be if there is fruit or milk in the product. A serving of fruit has 15 grams of sugar naturally which is not a problem. One cup of milk contains 12 grams of the sugar lactose naturally.) How many calories are in these 2 little cookies? 310 calories. Walking one mile burns about 100 calories. How long would you need to walk to burn off these cookies? For diabetes, hypoglycemia, high triglycerides, and weight loss, focus on carbohydrates as they come in whole plant foods. Slide 11 What s the problem with too much sugar? Excess calories can lead to overweight and obesity. High intakes of sugar are inflammatory. Inflammation is the root of many chronic diseases. Immunity is lowered with a high intake of sugar. Brain health can be compromised. Sugary foods can also be addictive. The more you eat, the more you want. Slide 12 Notice this statement from Dr. Fernando Panilla, a brain researcher from the UCLA Dept. of Neurosurgery: (Presenter: Sources of fructose in the Western diet include cane sugar (sucrose) and high-fructose corn syrup. )

4 Slide 13 Slide 14 Slide 15 Recent research has linked an overconsumption of added sugar to overeating, poor memory formation, learning disorders, and depression. New research indicates that this type of diet reduces levels of an important brain growth factor linked to learning and memory. (Note: the growth factor is called BDNF: Brain-derived neurotrophic factor) Diabetologia 2007 Feb;5050(2): Slide 16 horizontally (One 8 oz. chocolate bar contains the same amount of calories as 25 carrots, etc.) This slide shows us clearly how calorie-dense and nutrient poor refined snacks are, and how much more nutrition, appetite control and variety plant choices provide.

5 Slide 17 How many calories do you think are in a serving of pie with ice cream? This dessert could easily slam you with a whopping 1,000 calories, many of which are from added sugar. Combine that with a whipped-cream topped latte or soda and you may have added another 500 calories which could add up to teaspoons of sugar in just one sitting! Slide 18 How many apples would you need to eat to get 1,000 calories? apples.could you eat that many in one sitting? The good news is that Dr. Panilla s research showed that reducing added sugar and increasing your intake of fresh, antioxidant-rich fruits plays a big role in lowering metabolic inflammation and improving brain health. Diabetologia 2007 Feb;5050(2): Slide 19 In fact, Another great benefit to a fiber-rich diet is that it helps restore the brain s red flag mechanism for telling you to stop eating; that you have had enough. Slide 20 The Academy of Nutrition and Dietetics recommends that the majority of your food choices come from unrefined carbohydrates or plant foods - at least 65-75% of each day s calories. Some of the specific benefits of these powerpacked foods are: These plant compounds work as a team to give you energy, maximize nutrition, heal your body, and build your brain.

6 Slide 21 Eating more fruits, vegetables, and other high fiber foods will help tame your sweet tooth. Replace empty calorie foods such as chips and candy with fresh fruits or veggies. Foods like crunchy apples, sweet strawberries, carrots, celery, nuts, and dried fruit are both filling and nutritious. Also, remember that a tired brain craves more sweets so does a thirsty body. Make bedtime a priority. Drink plenty of water between meals to stave off false hunger signals. Slide 22 In nature, nothing happens in a vacuum. The same goes for establishing a healthful diet; no single nutrient is going to achieve that; nutrients work together within whole foods to deliver their best benefits. Good sources of fiber also happen to be good sources of vitamins and minerals, and when combined with a variety of other fiber rich foods, are also good sources of plant protein. Dried beans, whole grains and seeds offer a symphony of important nutrients as well as flavor, texture and satiety. Finding Fiber in Whole Foods. Sarah Ellis, MS, RD. Slide 23 Plan on plant power! Here s how: 1. Start by eating more of the plant-based meals you already enjoy. Bean and rice burritos? Pasta Primavera? Cereal? These are vegetarian foods! By focusing on the ones you already eat you are making changes even before you introduce new foods. Add more plant foods to the mixed meals you are eating. Shift the balance of plant and animal foods toward more plants the ones you already eat and love. Slide 24 Plan plant-slant meals 2. Eat a rich rainbow of colors. Plant-protective foods with phytochemicals provide color, flavor, and texture and help to protect your body, brain, and nervous system! 3. Start the morning off right with a fiber-rich breakfast! Try oatmeal with fruit and walnuts, whole grain cereal with soy milk (or low-fat milk), or whole grain toast with peanut butter and banana.

7 Slide 25 Plan on plant power! 4. Feature beans at your meals. Look around the world at other ethnic groups and how much variety can be added to your meals with beans. Top a salad with garbanzo beans for extra flavor, nutrition, and fiber. 5. Kids won t eat vegetables? Involve your children in shopping for produce and helping to prepare food in the kitchen. You will be surprised what they will eat! Slide 26 The choices and variety are almost endless! Slide 27 Be prepared. Plan some great meals. Stock your kitchen with the healthy, plant foods. Enjoy the energy and vibrant health you get with a healthy lifestyle. Slide 28 God s plan for you is all about the renewal of your mind, the restoration of your body, and the recovery and improvement of every faculty. You can start adding more positive choices to you daily life. Would you like to feel better, cope with stress better, and have a clearer sense of God s love for you? Would you like to thank God for the wonderful, healthful foods that He has created and start eating more of them? If so, raise your hand with me.