A Nutrition Segment with Kelly Carter
This is the segment that I played out to when I was on Kelly and Co. on the Audible Channel! What a great topic to discuss - SUGAR! If there is one aspect of nutrition that I will dive into more it will be sugar and the terrible effects it has on the body. Enjoy!
It’s time for our _ segment with certified nutritionist Kelly Carter! Today we’re chatting about sugar and the role it plays in our health!
Q : When did sugar become an issue in our health ie. Heart disease?
A : The issue of heart disease came about in 1955 and 2 theories arose:
o An American scientist (Ansel Keys)believed that the cause for heart disease was due to the amount of fat we consumed
o A British scientist (John Yutkin) believed was to blame
- Over the next 20 years there would be study after study “proving” that fat was the problem, then sugar, then fat… but by then end of the 1970’s it was Keys theory that won
- This is where fat became the villain, the low fat movement began and the consumption of sugar increased 10 fold
Q : How much added sugar does the average Canadian consume per day? And how much added sugar does the World Health Organization recommend?
A : as of 2004 the average person in North America consumer 150lbs of sugar in a year. That’s over 22 teaspoons per day! Keep in mind that 1 teaspoon = 4 grams of sugar.
The World Health Organizaion recommends that women consume 6 teaspoons a day and men 9 teaspoons.
Q : There are a few different types of sugars. What are they and how are they used in the body?
A : The sugar family
- Glucose: breads, pasta, veggies and grains – this sugar is needed for energy and especially our brains
Once in the bloodstream, glucose can be used immediately for energy or stored in our bodies, to be used later. The body needs insulin in order to use or store glucose for energy. Without insulin, glucose stays in the bloodstream, keeping blood sugar levels high which can be very dangerous
- Lactose: cheese, milk, yogurt
The human body uses lactase (enzyme) to break down lactose into absorbable sugars (including glucose) and absorbed into the bloodstream. If lactase levels are low, the lactose does not break down and it does not absorb into the bloodstream.
- Sucrose: table sugar – made up of 2 sugars: glucose + fructose; some say this is the most dangerous form of sugar
- Fructose: fruit, some veggies and honey– in the past this sugar was very rare, but now we find it everywhere .
This form of sugar may be causing the most damage due to the amount we are consuming and how it is metabolized in the body. Fructose is highly addictive. 100 years ago we were exposed to around 15grams of fructose per day (mostly from fruit). Now a day we are consuming 80 - 150grams per day! That is literally 10x the amount from a century ago.
Q : What products should you watch out for with hidden sugars?
Salad dressings – 7-9 grams or 2 teaspoons sugar per serving
Pasta sauce – 8-12 grams or 2-3 teaspoons sugar per serving (1/2 cup)
BBQ sauce – 12 grams or 3 teaspoons sugar per 2 tablespoons
Sports beverage – up to 32 grams or 8 teaspoons sugar per serving
Strawberry Yogurt – up to 40g or 10 teaspoons sugar per serving
Instant oatmeal – 10-15g per pack or up to 4 teaspoons sugar
Protein bar – 22 grams or 5.5 teaspoons sugar
Cider beverage – 20 grams or 4 teaspoons sugar
Q : What are the “best” sugars to consume?
A : Here are the best natural forms of sugar to consume:
· Fruit sugars
Q : How can you cut back on your added sugar intake?
As mentioned before our body’s need sugars to healthily function. Choosing healthy sources are great, however you have to take into consideration how much you are consuming as well. Stay away from the processed sugars! Increasing your consumption of whole foods will help to crowd out the processed ones that are currently so prominent in the diet. With any processed food read the labels and make sure to follow these simple rules:
1. Make sure that sugar is less than 10grams per serving
2. The more protein and fibre content the better (this will help with slow digestion of the sugars and make you feel fuller longer)
These rules will help you to restrict the amount of sugar you are consuming, allowing less fat storage and more opportunity to use the stored fat as energy. When it comes to sugar intake stick to what is naturally found on the planet – again in moderation (no more than 2 fruits a day – no later than lunch time – or 2 sweetened treats per week)
That was certified nutritionist Kelly Carter talking to us about sugar and the role it plays in our health!