Sugar: Friend or Foe?

Recently it's become more apparent that sugar is the diet devil: it's calorific and contains no nutrients. Doctors and scientists are telling us to stay away from the white stuff because more and more research is showing that it leads to disease and ill health. However it does provide basic, fast-release energy. Mind you, that's not to say that when you're feeling lethargic and your blood sugar's low you should reach for the chocolate or a sugary tea. Instead, to not only meet your energy needs but contribute to your five-a-day, fibre, vitamin and mineral needs, opt for fruit.


Are fruit sugars as bad as other sugars?

In short, yes, sugar is sugar no matter what form it comes in. However it's all about balance: fruit sugars aren't "better" for you, but fruit itself provide an array of nutrients and health benefits. It's packed with fibre which helps to fill you up, slow the release of energy into your bloodstream and supports your digestive system. One or two pieces of fruit every day is OK providing you keep the skin on, as this adds to your fibre intake (e.g. on apples and pears), and choose a fruit with a lower sugar content (see the end of this post for fruits' sugar contents). Fruit, as opposed to other high-sugar foods such as chocolate, ready meals, white
bread and fizzy drinks, provides essential vitamins and minerals, particularly vitamin C which, as we all know is great for building the immune system as well as improving skin. Apricots, prunes and dark berries are rich in B vitamins which are essential for energy production; bananas, kiwis and mangoes contain potassium which helps to regulate your heartbeat, body fluids and nerve function while cranberries, pomegranates and cherries contain magnesium which helps your muscles to relax, supports your nervous system and strengthens teeth and bones. Each variety provides a hit of antioxidants which work to rid your body of toxins, keeping your body functioning efficiently, able to fight off infections and helping to prevent disease.


How much sugar should I eat?

The recommended daily amount of sugar for an adult is 90g. One teaspoon of sugar is equal to 4.2g of sugar, making you RDA around 21tsp. But before you start imagining adding 21tsp to your tea and coffee fixes throughout the day, it's important to remember that sugar is added to many - if not most - processed and pre-packaged foods including table and pasta sauces, breakfast cereals, baked beans, fruit yoghurts, even bread and milk! Try to prioritise your sugar intake - if you can't live without sugar in your coffee, try reducing it until your taste buds adapt and you can cut it out altogether. Replace your afternoon biscuits or cereal bar
with a piece of fruit and some raw nuts. Use naturally fat-free Greek style yoghurt instead of mayonnaise or ketchup (really, it works!). With a few crafty swaps you can dramatically reduce the amount of sugar you consume each day and you'll start to feel the benefits.



Why is sugar so bad anyway?

Sugar is addictive; when you eat it, beta-endorphins and dopamine (the feel-good happy hormones) are released, giving you a buzz which, when the sugar has entered your bloodstream and your body's converting it into energy or preparing it for fat storage, soon dissipates and your body physically craves another hit of beta-endorphins and dopamine. It is the same chemical, hormonal reaction that a drug users gets when they use their drug of choice, or an alcoholic gets when they have their first drink of the day, and it's why your first bite of chocolate tastes so good. Not only is sugar addictive - that's just the start - but it contributes to a variety of diseases. Insulin resistance, seen in Type 2 diabetes, is caused by your body's cells not reacting to insulin (which delivers sugar - glucose - and fat to your cells for energy). This causes the pancreas to produce even more insulin which is also 'ignored' by the body's cells, and the cycle continues. Over-consumption of sugar also contributes to obesity; when the body's cells have all the energy they need to function, any excess sugar is stored in fat cells (also known as adipose tissue). The more sugar you eat, the more likely you are to be overweight or obese. Sugar also wreaks havoc with skin; it causes breakouts, oily skin, dry skin, you name it. When your body starts to break down sugar into glucose, insulin levels spike which causes a sudden burst of inflammation, to which your body reacts by producing collagen-killing enzymes, leaving you with wrinkles and lifeless-looking skin as well as breakouts. Sugar also contributes to acne and rosacea in the same way.


What to eat if you're craving sugar

If you're hitting the afternoon slump and craving something sweet to pick you up, pause and consider your options. A slice of sponge cake, a Starbucks blueberry muffin and a bar of milk chocolate all contain 7tsp of sugar whereas a large chunk of fresh pineapple, a peach or nectarine and two handfuls of blueberries all contain under 2tsp while strawberries, raspberries and blackberries each contain less than 1tsp sugar in a two-handful serving. If you fancy fruit juice, make sure it's fresh (not from concentrate) and that it doesn't have added sugars (these are usually labelled as "fruit drinks") and make sure you stick to a 150ml serving - any more than this and the sugar content completely outweighs the health benefits due to juice's lack of fibre and often reduced vitamin content. If you
have a juicer at home, try juicing two or three vegetables (washed, with skins on) plus one small piece of fruit (again washed and with the skin on). Although you're cutting out the fibre content, you'll be giving your body a superb hit of vitamins and minerals and you'll find your energy levels soar. Alternatively, for something a little more indulgent, make a smoothie by blitzing either a small banana or a couple of handfuls of berries such as strawberries or blueberries with oats and 1tsp seeds and top up with almond/soy/cow's milk or natural yoghurt. The oats and seeds will provide fibre, iron and B vitamins (essential for energy and keeping you full) while the protein in the milk/yoghurt and fat in the seeds work to slow down the release of sugars into your bloodstream, keeping your energy levels balanced and preventing the dip in blood sugar later on. Make sure that whichever way you choose to eat sugar, even if it's the healthiest fruit option, add a source of protein and a little fat to steady the release of sugar into your bloodstream. Natural yoghurt, raw nuts and seeds, 1-2tsp peanut butter, cottage cheese or a small piece of hard cheese are great options.

Add protein and fat to your fruity snack to reduce the sugar rush.
Photo: meatfreeeveryday.blogspot.com

Which fruits are highest and lowest in sugar?

Below are the sugar contents of a range of fruits. Remember, 4.2g = 1tsp.

• Banana: 21g
• Pear: 17g
• 30g/1tbsp raisins or sultanas: 17g
• Orange: 14g
• Half a mango: 14g
• Apple: 12g
• Large handful grapes: 12g
• 4 dried apricots: 12g
• 2 plums: 10g
• Large chunk of fresh pineapple: 8g
• 1 peach or nectarine: 8g
• 2 handfuls of blueberries: 8g
• 100g Honeydew or Galia melon: 6.5g
• 2 handfuls of strawberries (10 small): 5g
• 2 handfuls of blackberries or raspberries: 4g
• 100g Cantaloupe melon: 4g
• 2 kiwi fruit: 4g

The Real Risks of Being Overweight

Being overweight comes with many risks and many prejudices. We're all too aware that it's not healthy to be overweight, yet so many people are. What we often don't consider is the emotional and psychological factors involved in a person becoming overweight  this is something that I'll discuss in an upcoming blog. However, no matter how 'happy' a person is being overweight, no matter how much they disregard the judgmental looks and prejudices that they face on a day-to-day basis, being overweight carries several serious, often life-threatening, risks. 

The most dangerous risk of being overweight is the development of heart conditions such as coronary heart disease. When a person is overweight, their heart will often be enlarged, putting them at risk of congestive heart failure and coronary heart disease. Coronary heart disease causes 82,000 deaths per year in Britain, with one in five men and one in eight women dying from the disease. It is caused by the heart’s blood supply being blocked or interrupted by a build-up of fatty substances in the coronary arteries. This can lead to a condition called atherosclerosis which involves the blood vessels narrowing and becoming ‘furred’, making it much harder for blood to flow efficiently through the body, particularly a poor blood supply to the heart which could result in angina. Atherosclerosis also increases the chance of blood vessels becoming blocked, resulting in a stroke or heart attack. Atherosclerosis is most often caused by smoking, high cholesterol, high blood pressure (hypertension) or diabetes.

Nerve damage is also a risk when a person is overweight. High blood glucose levels can damage the tiny blood vessels in nerves, causing a tingling or burning pain that spreads from the fingers and toes up into the limbs. Numbness may also occur which may lead to ulcerations on the feet. If the nerves in a person’s digestive system are affected they will likely suffer from nausea, vomiting, diarrhoea and constipation. This can cause malabsorption of nutrients and an imbalance in electrolytes.

A very common risk in overweight people is Type 2 diabetes. This occurs when the body doesn’t produce enough insulin, affecting the amount of glucose available to cells to convert into energy (known as insulin deficiency), or the body’s cells don’t react to insulin (this is known as insulin resistance). Type 2 diabetes is more common than Type 1 diabetes in which the body doesn’t produce insulin at all, and around 90% of diabetes sufferers in Britain have Type 2 diabetes (NHS, 2012). In insulin deficiency, not enough insulin is produced and therefore the body’s blood-glucose concentration cannot be maintained at a normal level. In insulin resistance, the body is unable to use the insulin that is produced effectively. In each of these situations, the Type 2 diabetes sufferer will experience energy spikes and dips as their body struggles to cope with the consumption of sugar and the process of converting that sugar into energy.

Another risk of being overweight is kidney disease. In an overweight person, it is more likely that the small blood vessels of the kidneys become blocked causing the kidneys to work less efficiently. This disease is normally associated with high blood pressure and can often be treated and managed through a healthy diet and sustained weight loss. In severe cases, kidney disease can result in kidney failure and a kidney transplant or dialysis will be necessary. However it is possible for the body to survive and function with only one kidney.

Being overweight increases the risk of some cancers including oesophagus, pancreas, colon, breast (after menopause), kidney, thyroid, endometrium (the lining of the uterus) and gallbladder. It is possible that obesity contributes to breast and endometrial cancer due to fat tissue producing excess amounts of oestrogen, high levels of which have been associated with these cancers. Insulin resistance, a result of Type 2 diabetes, may also contribute to the growth of certain tumours due to increased levels of insulin and insulin-like growth factor-1 (IGF-1). It is also possible that the immune system is severely impaired in obese people, meaning their immune response to cancerous cells is below optimal, putting them at increased risk of developing tumours. 

It is very important that an overweight person doesn't feel guilt or shame because of their size - obesity is often caused by psychological factors, trauma, shame and emotional issues. These are primarily the same issues that lie at the heart of commonly known eating disorders such as anorexia nervosa and bulimia nervosa. These disorders are most often treated with psychotherapy, CBT and/or counselling as well as adjustments to diet and lifestyle. So why do we not treat obese people in the same way, and with the same care and compassion? This is not to say that everyone who is overweight is suffering from a disease, psychologically traumatised or mentally unstable, but it is vital that both physical risks and psychological triggers are considered if we are to improve the health of our nation and if we are to lead happier, healthier lives. In an upcoming blog I'll be discussing the prevalence of eating disorders, what we can do to help those who suffer and how physical risks and psychological contributors can be managed.

The Dangers of Low-Carb, High-Protein Diets

Carbohydrates are essentially sugar; they are broken down from their original form (glucose, sucrose, maltose etc.) into sugar which insulin converts into energy. When we eat too much sugar, our bodies store the excess in muscle tissue and in our liver, and when those reserves become 'full', the sugar is transported and stored in fat tissue. Hence sugar makes us fat. So when you read about a new miracle diet that claims you can lose several pounds, sometimes half a stone, in a week, think about the carbohydrate (sugar) content of that diet.

When a diet is high in carbohydrates - and I mean really high - it will cause weight gain due to the excess sugars being stored as fat. If we eat a moderate, healthy amount of complex carbohydrates (wholegrain, whole wheat and wholemeal foods) we will not gain weight; our bodies will utilise the energy and release sugars steadily over several hours. However sugars found in refined or processed foods such as white bread, white pasta and white rice - not to mention cakes, chocolates and biscuits  - are broken down so rapidly that our body becomes overwhelmed and builds up the at reserves.

Most, if not all, 'diets' have one thing in common: a dangerously low level of carbohydrates. Take the Atkins, for example, which advocates eating high-fat, high-protein foods and completely abstaining from carbohydrates. Weight loss is rapid yet you are being duped into cutting out an absolutely essential food group. When too much glucose (sugar) enters the body, it is stored as glycogen (that's what is stored in muscles, the liver and eventually as fat). Glycogen is a water soluble molecule that is easily mobilised when the body requires a sudden surge of energy. When it is required by the body for energy, it is converted back into glucose. 

When the body perceives danger in the form of a famine or a period of starvation (i.e. a low-carb diet - because carbohydrate-rich foods are often also sources of B vitamins, iron, zinc, magnesium and fibre), a process known as glycogenolysis takes place in which the enzyme glucagon is secreted to convert glycogen back into glucose which is then used for energy. Initially, during a crash diet, glycogen is mobilised from some fat reserves, however the rapid weight loss often talked about in reference to ‘miracle diets’ in which people claim to lose half a stone or several kilograms in one week, is not actually just excess fat being lost, but rather it is mainly fluid and muscle tissue. This fluid contains glycogen, thus depleting the body’s essential energy stores.  Each glycogen molecule is linked to four times its weight in water, so when these stores are used for energy, the body weight which is lost is simply water and muscle tissue, not just fat.

When your body notices that its energy stores are becoming depleted, it panics and tried to replace it, thus storing any subsequently consumed carbohydrates - no matter how complex and healthy - as fat. This is why you may notice a sudden weight drop on a low-carb diet such as the Atkins, fasting, intermittent fasting, a detox and most other fad diets, followed by a plateau. During the plateau your body is retaining every carbohydrate molecule it can from fruit, vegetables, grains, pulses or whichever food is 'allowed'. 

On a crash diet, when the body perceives starvation, the basal metabolic rate (BMR) – or metabolism – slows down as a survival mechanism, meaning it desperately tries to preserve stored fat. While the fat is being protected and preserved there is only one energy store available for the body to use: glycogen. When the glycogen stores are utilised and the body then becomes deprived of glycogen, the autonomic nervous system is triggered and you will experience extreme and constant hunger which is, once again, a survival mechanism. At this stage, most of us would assume we'd 'fallen off the wagon', 'given in' or 'lost our willpower' but what's actually happened is our bodies are fighting for survival. A lack of glycogen, and therefore a reduced BMR, will result in tiredness, depression and irritability which are all commonly experienced by people on restrictive diets and ultimately by those who constantly subject themselves to yo-yo dieting. This is because the body is functioning below its optimum rate as a way to preserve energy, and all of the body’s systems are affected.

High Protein Diets

Both low protein and high protein diets are dangerous, and one danger of a high protein diet is calcium loss in the body. Too much protein in the diet causes calcium to be excreted in urine and this happens more when animal protein (i.e. meat and dairy) is consumed. This is due to amino acids (the building blocks of protein) being released during the digestion of protein which results in the blood becoming acidic. 

As the body attempts to counteract acidity, calcium is extracted from the bones and eventually excreted in the urine. The reason animal protein causes this more prominently is due to its amino acids being high in sulphur, and high sulphur-containing amino acids are particularly prone to extracting calcium from the bones. As more calcium is lost, the risk of developing osteoporosis (weak, brittle bones) increases.

If you want to lose weight there is simply one way to do it:

• Calculate your BMR to find out how many calories you need each day. Try the official Diabetes Uk BMR calculator here  
• Create a meal plan, basing each meal on the NHS Eatwell Plate - an excellent guide to how much of each food group your body needs  
• Eat every three to four hours - only when you are hungry, and stop when you are full
• Do not starve. Do not restrict calories. Do not cut out any food group. Do not fear fat.
• Consult a nutritionist, dietician or weight consultant for advice (I am currently offering completely free email, skype and phone consultations - contact me at Rosie_Nutrition@Outlook.com - no strings attached)
• You never need to restrict your calorie intake to below 2000 calories (women) or 2500 calories (men) - if you are overweight, you are eating more than this, and a few simple tweaks can help you reduce your calories to meet your body's requirements and therefore bring you back to your healthy weight 

The Perils of Sugar and the Fat Free Myth

When you’re trying to lose weight, you may be tempted by the array of low-fat and fat-free products on offer. But have you compared the ingredients with their full-fat counterparts? Food manufacturers know that by reducing or removing fat from their products, taste is sacrificed, and the only way they can make their products tasty and moreish is to pack in the sugar. 

Let’s have a look at how much sugar is hidden in an average portion of everyday foods.

• YOGURT
• A small pot of generic 'Low Fat' fruit yoghurt contains 17.5g whereas the full fat version contains 13.5
• SOFT CHEESE
• A 30g serving of 'Light' soft cheese contains 1.2g while the original version contains slightly less - 0.9g
• BAKED BEANS
• A tin of Weight Watchers baked beans contains 7.3g but regular supermarket own-brand beans only contain 2.2g
• SOUP
• A tin of Batchelor's Low Fat Chicken Soup contains 1.3g yet Batchelor's Cream of Chicken Soup only contain 0.6g
• BREAD
• 100g of Weight Watchers pitta bread contains 2.1g but by switching to a supermarket's own brand, you'd only be consuming 1g

So Why Are Companies Adding Sugar To Their Low Fat Food?

Put simply, food without fat tastes bad. Food without sugar also tastes bad. It is a taste that built into us, as humans, a craving that kept our species alive 1.8 million years ago when homo erectus (upright man) began foraging for food.  

Sugar and fat provide a quick energy burst, perfect for the fight-or-flight situations primitive man was faced with on a daily basis. However as we no longer face daily, life-threatening fight-or-flight situations, we no longer require quick-release energy in the same way. However the body works on a level deeper than logic or emotion, it's job is to keep us alive. It doesn't know that we aren't going to be eaten by a tiger tomorrow. However we are living more stressful lives than ever, meaning stress hormones - cortisol and adrenaline - are constantly flooding our bodies, triggering cravings for sugar and fat. Effectively, we are unintentionally giving our bodies the impression that they need to sugar-load, to store easily-mobilised energy for an upcoming emergency. And this is why we need to cut out sugar from our diets, to reassure our bodies that they can survive without sugar, that a balanced diet and regular meals can provide all the energy we need.

So armed with the knowledge that we naturally crave sugar, we are drawn to sugary products and we can very easily become addicted to it both physically and psychologically, food companies know how to get us hooked. If a company can get a customer addicted to their product, they'll have a customer for life. And they'll see their profits increase too, of course, which is really why they're trying to get us addicted.

Hidden Sugars and Their Pseudonyms

Not all sugar is labelled clearly on a food’s packaging. Some companies are very good at sneaking sugar into their products. This is perfectly legal but you need to be switched on and know your stuff. Some other names for sugar which are used on food packaging are:

·         Corn syrup

·         Caramel

·         Dextrose

·         Dextran

·         Diatase

·         Ethyl maltol

·         Fructose

·         Golden syrup

·         Lactose

·         Maltose

·         Molasses

·         Maltodextrin

·         Honey

·         Sorbitol

·         Sucrose

·         Glycerides

What Happens When We Eat Sugar?

·         Firstly, your blood-sugar levels increase which is why you might feel a sudden surge of energy and why children become hyperactive after eating sweets

·         This rise in blood-sugar triggers the pancreas to release insulin which converts the sugar into energy

·         When your body has taken the energy it needs from the sugar, any excess is converted into glycogen and stored in the muscles and liver

·         Excess glycogen is converted into triglycerides in the liver and stored as fat or enter the bloodstream causing your blood to thicken and increasing the chances of clotting and blockage which can result in a heart attack or stroke

·         Therefore excess sugar = excess fat

How to Lose Weight and Decrease Sugar Intake

·         Always eat breakfast, always with protein

·         Eat protein at every meal and in every snack

·         Balance your meals with complex carbohydrates, protein, healthy fats and vegetables

·         Increase your fibre intake to keep you fuller for longer, improve bowel health and curb sugar cravings

·         Get your sugar the natural way – from fresh fruit – but stick to no more than two portions per day

·         Get some fresh air and do some exercise – your body will be flooded with ‘happy hormones’ dopamine serotonin and endorphins making you less likely to reach for the chocolates to get your happiness boost. Plus the exercise will boost weight loss, increase your metabolism and curb your hunger!

Should We Avoid Fat?

 Fat has a bad reputation. For years we've been bombarded by tales of how fat makes us fat, clogs our arteries and effectively kills us. Even the word fat has negative connotations, but think of it like this: fat is an essential nutrient. 'Fat' has become an adjective when in fact it is a noun, it is the name of a vital component that our bodies need in order to function and survive but instead we use it to describe an overweight person or excess tissue in our body. Even saturated fat is essential for our survival. In fact, a healthy amount of saturated fat can even support your weight loss. Don’t be afraid of fats. Eat them every day but eat them in moderation.

Fat is satiating so when we eat it we satisfy our body's needs as well as our taste buds. It keeps you full which prevents overeating and curbs cravings for unhealthy snacks. Including some fat in every meal will support your body's functions and stop you from craving sugary, processed or refined food.

How Much Fat Do We Need?

Men's Requirements

Saturated Fat: 30g

Unsaturated Fat: 60g

Women's Requirements

Saturated Fat: 20g

Unsaturated Fat: 50g 

The best sources of fats are avocados, raw and unsalted nuts (Brazils, almonds, walnuts etc.), seeds (pumpkin, sunflower, flax etc.), seed oils (olive, rapeseed, hemp etc.) and those occurring naturally in lean meat (chicken and turkey), fish (salmon, mackerel, tuna etc.) and dairy products (eggs, milk, cheese and butter). 

Nuts and seeds are particularly high in fibre, adding to their ability to keep you fuller for longer as well as supporting your digestive system. The oleic acids found in nuts curb hunger pangs and other nutrients contained in nuts (B vitamins, vitamin E and zinc) work to curb sugar cravings. 

Quick Tips

• Sugar is abundant in processed, refined carbohydrates such as white bread, white pasta and pastries. Opt for whole meal, whole wheat and whole grain versions.
• Pay attention to the first three ingredients listed on packets – these are the three main ingredients, and if any sugars are listed, avoid!
• Sprinkle cinnamon in your coffee, on your porridge and in your yoghurt – it’s a natural sweetener and helps regulate blood-sugar and reduce blood-fat including ‘bad’ LDL cholesterol and triglycerides.
• Divide a product’s sugar content in grams by 4 to find out how many teaspoons of sugar it contains.

Sugar craving? Choose from these healthy, wholesome snacks to keep cravings at bay:

·         Oatcakes spread with nut butter

·         Hummus with raw vegetable sticks

·         Natural yoghurt, cinnamon and berries

·         A small handful of raw, unsalted nuts

The Eatwell Plate

The NHS has devised an ‘eatwell’ plate as a guide to how much of each food group should make up your plate at each meal. It is a great guide to refer to if you're unsure of how much of each food group you should eat at each meal. However, be cautious that the eatwell plate includes 'sugar' in the same section as 'fat' - these should be naturally occurring sugars such as those found in fruits and should not be those in refined or processed foods, and certainly should not be added to your food. 

If you base your meals on the eatwell plate - providing you choose healthy sources of each group (such as whole grain carbohydrates, lean protein and balanced saturated/unsaturated fats) and providing you are otherwise healthy - you don't need to worry too much about counting every calorie or weighing out individual foods. 

The Eatwell Plate, www.NHS.uk

Don't be afraid of fat. Don't choose low fat, diet or light-labelled food. Don't add sugar to foods. 

Choose healthy, wholesome, fresh foods bursting with nutrients, slow-release energy and fibre and before long you'll notice an improvement in your weight, energy levels, sleeping patterns, mood and overall wellbeing.