shocking sugar1
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Shocking Sugar
The Dark side of Carbohydrates
By Deborah Mulvany
GDA Guidelines Daily Amounts
Adult Child Age 5-10
Calories 2000Kcal Calories1800KcalTotal Sugar 90g Total Sugar 85gFat 70g Fat 70gSaturates 20g Saturates 20gSalt 6g Salt 4gFibre 24g Fibre 15g
Adult GDA is based on GDA for women, GDA’s are guidelines and amounts vary dependent on age, gender,
weight and activity.
We are talking about sugar90g /4 = 22.5 tea spoons / 5 meals = 4.5 per
meal
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What is Sugar?
Refined table sugar = sucrose - Glucose + fructose
Starches = long chain glucose molecules stuck together
Fibrous Carbs non fibrous carbs table sugar VEG/Fruit Starch's
GOOD BAD UGLY
Body Burns Sugar in preference to Fat or protein
Liver stores provide glucose for the brain specifically
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Every Year in the UK
2.25 Million Tons of refined sugar goes through our warehouse
24% ends up as table sugar
That’s a 2lb bag of sugar per person every month
The remaining 1.7 million tons gets hidden in our food
Where?Drinks, sweets, biscuits, snacks, bread, ready meals, processed dishes, its even sprayed on things like meat.
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sucrose, fructose, glucose, galactose, maple syrup,
molasses, dextrose, turbinado, amazake, sorbitol, lactose, carob
powder, granulated sugarmaltose, invert sugar, raw sugar
brown sugar, confectioner's sugar, corn syrup, high-fructose
corn syrup,Glycogen, starch, celulose..
honey
Other names for Sugar?
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Which ones contain Carbohydrates?
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Sugar & Insulin
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Excess Carbs stored as FAT
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Full English Breakfast
Bacon = zeroEgg = zero½ tomato = 1Mushroom = traceSausage = 1.5So far that’s only 2.5 tsps
Hash brown = 2.5Baked beans = 3
Altogether 8 tsps.
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Cereals
Kellogg's® Low Fat Granola With Raisins Multi-Grain cereal per 60g serving = 12
spoons sugar
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Continental
6.2 spoons of sugar
2 spoonsOf sugar
Banana = 2Apple = 2.5Cup Dried apricots = 4Fresh apricots = 0.5 eachClementine's = 1Kiwi fruit = 1 Dried Fig = 6Cub berries = 1½ Grapefruit = 1
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Excess Carbs ie sugar is stored as FAT
You don’t need as much as you think just the equivalent to 7 to 9 fruits and veg a day
90g for women and 120g for men approx. equal to 5 tsps. Of sugar per meal on a 5 a day plan
Remember, replace all starchy (refined) grains like pasta, rice, bread (or other flour products) with Whole grains
Choose carbohydrates because they are nutrient rich.
Skipping breakfast is just as bad as a carb rich one
Artificial zero calorie sweeteners are now known to act on the body the same as sugar,
The Mission is Good NutritionIn summary
What your body needs
The Mission is Good Nutrition
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