The Healthy Eating PyramidDepartment of Nutrition Harvard School of Public Health
Dr. Weil’s Anti-Inflammatory Diet
How Refined SugarsBehave in the Body
• Eat refined sugar (ex: candy or pop)
Increase blood sugar
Glucose almost immediately absorbed in bloodstream- fast increase blood sugar
Glucose leaves blood and enters cells- used for fuel
Rapid decrease in blood sugar triggers liver to release sugar and feelings of hunger increase (eat again)
Breaks down to glucose
What happens when we drink or eat too much sugar?
• The sugar in soda pop not only provides a massive dose of calories, but triggers a vicious appetite cycle, said Ludwig, who wrote "Ending the Food Fight," about healthy eating for children.
• "It's rapidly absorbed, which raises blood sugar and in effect causes the body to panic." The body releases insulin to break down the sugar, "but the body overcompensates, and blood sugar drops below the fasting level," lower than it was in the first place.
• Recognizing low blood sugar, the body releases ghrelin and other hormones, inducing hunger, inducing us to eat even more, Ludwig said.
Nutritionists: Soda making Americans drink themselves fat September 18, 2007|By Caleb Hellerman CNN
Artificial Sweeteners- No Sugar Added/ Sugar-free(diet sodas, ice cream, cereal, fruit juice, sports and energy drinks)
• Some studies show:– Makes you hungrier and crave sweets– Statistically- more diet soda in diet, more likely to become overweight– Eating unnatural substances may cause brain to perform in unnatural ways– Some report headaches and chronic fatigue
• Examples:– Aspartame (Equal and Nutrasweet)– Sucralose (Splenda)– Saccharin– Acesulfame K (Sweet One)
• Stevia- herb in South America (leaves), a step in right direction– Some forms are highly processed with sugar alcohols, Truvia/ PureVia– SWEETLEAF IS BEST BRAND