Consider yourself a healthy eater, but crave for something sweet most afternoons? Think that biscuit or sugary drink is doing you little or no harm? Think again. Leading Sydney-based naturopath Victoria O'Sullivan (www.victoriaosullivan.com.au) warns that sugar is a health-damaging "anti-nutrient", with addictive properties that make it difficult to consume in small amounts.
"In large amounts, sugar is known to trigger weight gain, destroy the health of our teeth and gums, cause energy slumps, affect our immune system and indirectly lead to diabetes," Victoria says. "Sugar comes in many guises: from slow-energy-releasing complex carbohydrates where most of our sugar intake should come from; to natural fruit sugars, which we should consume in small amounts; to refined sugars that I recommend we all stay away from."
Reports from the Food and Agriculture Organisation of the United Nations (FAO) reveal that Australians' consumption of sugar (50kg per capita per year) exceeds that of the USA and European countries. "Our excessive intake might be linked to our leading obesity and diabetes statistics," Victoria says. "Understanding the damaging effects of sugar will help demystify why we, as Australians, are vulnerable to lifestyle-related diseases, particularly the growing 'fat phenomenon'."
Complex carbohydrates versus refined sugar
Complex carbohydrates are converted into slow-releasing sugars that provide sustained energy. This type of carbohydrate should supply about half the calories in our diets, and can be found in high-fibre foods such as vegetables, and starchy foods like bread and rice.
Refined sugars - such as table sugar and honey - provide only empty calories lacking in both nutrients and minerals. Refined sugar is an instant energy hit, which causes spikes in our insulin levels, making us hungry or low in energy within 1-2 hours.
Victoria says, "To avoid refined sugar, shop on the perimeter of your supermarket and stay away from all the packaged foods in the middle."
"If you fall off the wagon, don't despair. Guide your food choices with the 90/10 rule, where 90 per cent of the diet is focused on high quality nutritionally dense foods and 10 per cent is reserved for treats. This is important, because deprivation and fanatical food rules often lead to binge eating the very foods we are trying to avoid."
Five Major Sugar Types
Glucose: Found in carbohydrates is quickly absorbed in the bloodstream, releasing insulin; a fat-storing hormone.
Dextrose: A form of glucose, often used by producers instead of glucose, as this has a bad ring to many people.
Fructose: Natural sugar found in fruit. Is processed by the liver, but if had in big doses the liver can't keep up.
Sucrose: Refined sugar known as table sugar. It's high in calories but has no nutritional value.
HFCS: High-fructose corn syrup is made from a chemical enzymatic process and is often found in packaged foods such as sodas and fruit-flavoured drinks.
Top Five Health Damaging Effects of Sugar
Causes weight gain & increases risk of risk of diabetes - Sugar consumption stimulates the release of the fat-storing hormone insulin. "Most body fat results from excessive amounts of sugar and starch - a form of complex sugar - in our diets, that isn't burned off as daily energy output.
Cardiovascular disease - Excess sugar consumption is also likely to lower our HDL cholesterol (the good cholesterol) and increase LDL cholesterol (the bad type), creating the ideal environment for plaque to build up on arterial walls. Clogged arteries not only increase the risk of cardiovascular disease, but also diabetes, heart attack and stroke."
Sugar causes premature ageing - Constantly raising our blood sugar through the use of sugary foods and drinks can cause a reaction in the body that triggers the production of molecules called Advanced Glycation End Products (AGE). It is becoming more commonly understood in the naturopathic industry that elevated levels of AGEs in the body can lead to accelerated aging of your skin as well as vital organs.
Can cause a yeast overgrowth - A diet high in sugar and carbohydrates can expose us to an unhealthy yeast overgrowth in our bowels, known as Candida Albicans. A yeast overgrowth can cause bloating, unexplained fatigue and cravings for sugar or carbohydrates. In many cases, a yeast overgrowth causes the liver to work harder to remove its toxic by-products, straining the organ excessively.
Victoria O'Sullivan (B.Bus; B.Sc; Dip Naturopathy) is a leading health expert, specialising in naturopathy, with more than 14 years' experience in the wellness industry. Her Sydney based practice runs programs focussed on weight loss, hormonal balancing and reducing stress. Victoria has also played a pivotal role in the establishment of family owned health-food chain stores - O'Sullivan Health Foods.
Question: What foods contain 'hidden sugars'?
Victoria O'Sullivan: You've got different types of carbohydrates; complex carbohydrates are bread, pasta and grains; sugar naturally occurs in complex carbohydrates for example the rolled oat in the muesli or cereal. Look at the ingredients list on a box of cereal for what the manufacture may add to the cereal including anything that ends in 'ose' such as sucrose and glucose which is added sugar and another sneaky one is Maltodextrin, anything that ends in 'dextrin' is usually a grain sugar such as wheat or starch or corn sugar.
Sugar is hidden in everything including tomato sauce, cans of flavoured tuna and yoghurt. What I say to my clients is "shop on the perimeter and leave all rubbish in the middle" because most of it has some added sugar.
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