Addicted to Sugar and Carbs

Addicted to Sugar & Carbs?

• Is this you?

• I never met a dessert I didn't like.

• I'm a sugar addict.

• I can quit entirely (for a while).

• But if I start eating chips or candy I have to finish it all.

• I have to have doughnuts in the morning or I'm miserable..


• I'm always thinking about food.

• I'm always looking to nibble.

• I crave sugary foods in the morning and for an energy fix.

• In a restaurant, I can hardly wait for the bread basket to come.

• The more I eat, the more I seem to want to eat.


• People overeat for pleasure.

• They associate fullness with pleasure and comfort.

• Eating for comfort is a rewarding experience.

• But sooner or later, the body will try to signal the brain that it needs to change
eating patterns.


• Maybe you think if you eat until you feel full you're listening to your body.

• But your brain is very slow to signal you when you've had enough to eat.

• People who tend to be overweight can eat much more fat and sugar than the
body needs or can use.


• The brain's self-protective system begins to send you thoughts about needing
to protect your health.

• Here's where the Inner Helper function of your brain wakes up.

• Some part of your mind begins to be concerned about your food choices


• People become more aware of how they eat.

• Some people wish they could choose controlled portions of food from healthy
food groups instead of foods high in sugar, fat, and salt.

• They begin learn that eating too much food containing high levels of sugar
and fat, can cause insulin resistance in the body.


• What is insulin resistance?

• After a meal, insulin changes carbohydrates and sugar into glucose to be used
for energy.

• Insulin signals cells to store excess carbohydrates as fat.

• Those fatty acids are normally released slowly, as energy.


• Fat and sugar overload can cause a breakdown in the insulin response.

• The insulin response can get sluggish and resistant.

• A sluggish insulin response is increasingly hard to jump start.

• The body craves foods that will jump start a sluggish insulin response.


• You crave and eat sweets.

• Insulin resistance increases.

• You are caught in a vicious cycle.

• Excess fat can accumulate in muscle cells from overeating fat-dense foods.

• You are at increased risk for obesity, hypertension, high blood pressure, heart
disease, and certain cancers.


• Obesity is linked to release of inflammatory molecules.

• Obesity is now viewed as a low grade inflammatory state.

• The immune system may be affected by obesity.

• Your sweet tooth is not your friend.

• So why is it so very difficult to just stop overeating?


• A partial explanation is that you have a complex reward system in your brain.

• The reward system releases dopamine in the brain which makes you feel
"pleasure."

• Sugar activates reward sites.

• Laboratory rats, seeking to activate reward sites, can become sugar addicts.


• People can be food addicts even though everyone has to eat to live.

• People who live to eat may have genes that make them at risk for obesity.

• But scientists all agree that you can't just blame genes.

• Whether or not you get the science, you get the idea.

• Day by day, you need to decide what to eat and what to avoid.


• People overcome addictions in rehabilitation programs.

• People go to spas, hoping to rehabilitate eating habits.

• Spas are a nice, temporary fix.

• But spas are an expensive way to lose weight.

• Eventually, you have to make use of higher level thinking centers to control the
brain's overactive reward system.


• Higher level control systems can regulate the signals your brain sends in
anticipation of eating sweets.

• You can fight sugar addiction with foods that satisfy hunger before you get
urges for sweets.

• Many delicious foods satisfy the urge to eat and yet do not increase the body's
inflammatory response or insulin resistance.

• You may find that you like them.


• You'll need to discover good carbohydrates that you like.

• Good carbohydrates are complex carbohydrates that contain fiber.

• They are digested slowly and released slowly into the blood stream for energy.

• You can safely eat controlled portions of good carbohydrates.


• You can have controlled portions of rice, corn, beans, lentils, oatmeal, walnuts
or almonds.

• You can have a slice of whole grain bread, a tortilla, or a pita.

• You can eat a cup of non-starchy vegetables such as broccoli, cabbage,
spinach, lettuce, asparagus, tomatoes, eggplant, or mushrooms.


• You can have three ounces of skinless chicken breasts, fish, or lean meat
broiled, grilled, baked (not fried or sautéed).

• You can have low-fat cheese, low-fat yoghurt, low-fat or fat-free milk, and
butter substitutes.

• You won't feel hungry or have strong sugar urges when you have eaten
controlled portions of protein and fiber.


• You might have a small sweet potato or a potato and green vegetables.

• You can have salad.

• You can have, clear soups, hummus, carrots, sweet peas, red grapes, cherries,
olives, honeydew and cantaloupe.

• You can have grapefruit, although check to see if it interacts with your
medicine.


• You can have sugar-free sherbets, ice pops, strawberries or blueberries to
satisfy a need for sweets.

• You can learn portion control by choosing foods in safe food groups or by
counting calories, and by checking labels in the market.

• You won't go hungry!


• Yes, you want to avoid cookies, candies, cake, pastries, doughnuts, many
health bars, white bread, most fruit juices (eat the fruit instead), regular sodas,
milkshakes, and regular ice cream,

• Yes, you may miss them, but you may like being free of the aches and pains
caused by being overweight.


• You will begin to feel better, get more comfortable with your body.

• It's rewarding to get control of how you choose to eat.

• You can make your brain and body work for you.

• Certainly, the shift from being sugar-addicted to normal eating is a challenge.


• Self-talk usually doesn't work.

• But self-suggestion helps.

• Call on your inner helper.

• Develop self-suggestions for getting the control you want to have.

• Go to the next slide for the audio guide for this unit.

Addicted to Sugar and Carbs

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