Weight Loss NOTES [Diploma in Weight Loss]
The Sugar Devil Sugar Facts Two out of three adults and one out of three children in the United States are overweight or obese The nation spends an estimated $190 billion a year treating obesity-related health conditions Rising consumption of sugary drinks has been a major contributor to the obesity epidemic Women - 6 teaspoons or 24 grams of sugar no more than 50 calories per day Men - 9 teaspoons or 36 grams of sugar Our Brain On Sugar 1. When you eat sugar a message is immediately sent to the brain awakening your reward system sending chemical messengers to different hormones 2. Dopamine is one of the main hormones involved in making you feel happy and high 3. When your body has absorbed the sugar and your blood sugar levels drop you then crave sugar to get that feeling back
Is brown sugar healthier? White sugar mixed with molasses Molasses has more nutrients than white sugar and therefore would be slightly healthier if you had to choose one Dietary fibre and small amounts of calcium, magnesium and B vitamins 1 teaspoon of packed brown sugar provides 17 calories 1 teaspoon of white sugar contains 16 calories Is maple syrup healthier? Though maple syrup has beneficial vitamins compared to pure sugar, shown on the table below, about 2/3rds of maple syrup is made up of sugar
What about fruit? Fructose is the sugar found in fruit. Fructose causes a lower blood sugar spike than sucrose or glucose, and therefore has a low glycaemic index. Fruits also contain added benefits which make them a healthy choice to choose without worrying about their fructose content 1. Fruits have fibre Fibre is going to help you feel fuller for longer, as it slows down the absorption of the sugar in food 2. Vitamins & antioxidants Strawberries and blackberries are 2 of the richest, most antioxidant-dense and vitamin-packed fruits available and also are very low in fructose. High Fructose Corn Syrup High fructose corn syrup however is far from natural. Refined HFCS is metabolized by your liver and does not cause the pancreas to release insulin the way the body normally does. Thus it converts to fat more than any other sugar, which contributes to weight gain. Other names that disguise high fructose corn syrup: 1. Maize syrup 2. Glucose syrup 3. Glucose/fructose syrup 4. Tapioca syrup 5. Dahlia syrup 6. Fruit fructose 7. Crystalline fructose
Artificial Sweeteners Artificial sweeteners have been shown to promote weight gain, these include: (Equal, NutraSweet), Mostly used to sweeten diet soft drinks. Saccharin (Sweet'N Low, Sugar Twin) Used in many diet foods and drinks. Sucralose (Splenda) It's in many diet foods and drinks. Acesulfame K (Sunett) It's often combined with saccharin in diet soft drinks. Sugar Alcohols are also used to sweeten diet foods and drinks. These plant-based products include mannitol, sorbitol and xylitol. Agave Nectar Agave nectar is high in fructose. Replace syrups like maple, 30% sweeter than sugar Honey A great natural source of carbohydrates which is beneficial for: 1. Instantly boosting performance absorbed quickly by the body 2. Increases endurance fructose absorbed more slowly 3. Helps prevent fatigue (more so for training) 4. Antioxidant & anti-bacterial properties can not only help build your immune system to fight infection but also improve digestive functioning Honey is high in calories and increases blood sugar levels so should be eaten in moderation Honey can also be processed and have no benefits to your health, but actually contribute to obesity, insulin resistance and build-up of plaque.
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