4. The Problem
Busy lives—we want quick & easy
Food manufacturers/marketers
Create & respond
Quick, easy, long shelf life, “palatability”
Foods loaded with Sugar + Salt + Fat
When one is reduced, the others increase
Low Fat more sugar + salt
Low Salt more sugar + fat
Low Sugar more salt + fat
5. The Result
Today we consume an average of 71
pounds of caloric sweeteners/year—22
tsp/day
March, 2013 study linked 180,000 deaths
to sugary beverages
(Presented at American Heart Association Nutrition, Physical Activity and Metabolism / Cardiovascular Disease
Epidemiology and Prevention (AHA EPI-NPAM) 2013 Scientific Sessions, March 19 - 22, 2013; New Orleans, Louisiana )
Sugar is in almost every food & goes by
50+ disguised names
8. Sugar, Sugar Everywhere
12 oz cola
6 oz flavored fat-free yogurt
8 oz energy drink
1 cereal bar
8 oz grape juice
68 g = 17 tsp sugar
31 g = 8 tsp sugar
64 g = 16 tsp sugar
13 g = 3 tsp sugar
40 g = 10 tsp sugar
Source: Northcoast Region, Champions for
Change Sugar Shocker game
9. What Sugar Does in Our Bodies
50
100
150
200
250
300
Over
Time
Sugar
Levels
Swing
Blood Sugar
Dysregulation
Normal
…Eventually…
Hypoglycemia --- Hyperglycemia ---
Insulin Resistance --- Weight Gain ---
Visceral Fat --- Metabolic Syndrome ---Diabetes
11. What Can We Do?
World Health organization recommending
reduction from 10-5 tsp sugar/day maximum
(20 g)
More protein (plant & animal), fat & fiber
Only complex (not refined) carbs & always
with protein and fat
Small, frequent meals
Limit fructose & artificial sweeteners
Exercise
Sleep
Manage stress
12. Fat
Slows glucose (sugar) absorption into blood
Necessary for brain, all cells, hormone
balance, energy
Data is showing that low-fat foods and diets =
weight gain and heart disease remains #1
killer Women’s Health Initiative Study (2006)
Key factors
Type of fat
Freshness
How you use them
13. Types of Fats
Monounsaturated: olive
oil, avocado, almonds
Polyunsaturated:
Omega 3: cold water fish, walnuts, green leafy
vegetables, cod liver oil, flax, chia and hemp
seeds
Omega 6: vegetable
oils, corn, safflower, sunflower, most nuts & seeds
Good saturated: coconut oil, palm oil, ghee
(clarified butter)
Bad fats:
transfat, hydrogenated, old, rancid, oxidized
14. Freshness
Smell for rancidity
Buy in dark bottles
Store in refrigerator or
cool, dark cabinet
Use
No heat or low heat: polyunsaturated
(sunflower, corn, soybean, safflower, flax)
Low to medium heat: monounsaturated
(olive, peanut)
Medium to high heat: saturated fats
(butter, coconut, animal fat)
15. What to Do?
Eat more omega 3 fats
Eat more monounsaturated fats
Eat more good saturated fats
Eat fewer omega 6 fats
Change cooking oil
Cook with small amounts of saturated fat
and a little water (steam sauté)
Avoid bad fats & old fats = oxidation and
inflammation
16. Salt
The need:
All cells need sodium—electrolyte balance
For most, maximum daily intake
= < 1,500 mg (1/2 tsp)
Excess
Throws off electrolyte balance
Fatigues kidneys & adrenal glands
Causes water retention, hypertension, impaired
urination
HBP diuretics can cause loss of nutrients
Lack of nutrients stimulates cravings for
sugar, fat & salt!
17. What to Do?
Limit processed foods—read labels
Accounts for 75% of sodium intake
Fast food, sandwiches, deli
meats, canned foods, frozen
foods, breads, soups, salad
dressings, some vinegars
Use more spices, herbs, lemon
If possible, buy iodized sea salt
Sodium plus minerals work together in
the body
18. How to Restore Mineral Deficiencies
Blood Sugar Issues Thyroid Imbalances
Nutrient Key Sources
Protein Lean meat, beans, eggs,
yogurt, nuts
Fat Fish, olives, avocado
Fiber Fruits, vegetables, whole
grains, beans
Chromium Broccoli, garlic, green
beans, turkey
Complex
Carbs
Whole grains, veggies
CoQ10 Fish, meat, sesame, soy,
canola
Iron Lentils, spinach, beans, beef
Magnesium Spinach, beans, nuts, seeds
Vitamin C Red peppers, citrus,
broccoli
Zinc Beef, pumpkin seeds, yogurt
Nutrient Key Sources
Protein Lean meat, beans, eggs,
yogurt, nuts
Iodine
Iron
Seaweed, fish, iodized salt
Liver, lean meats, eggs, dark
greens
Magnesium Spinach, beans, nuts, seeds
Selenium Brazil nuts, grass-fed beef
Vitamin C Red peppers, citrus,
strawberries
Zinc Beef, pumpkin seeds, yogurt
19. Our Meal Today
Seaweed Salad: a great source of
vitamin A, C, E, K, and B-vitamins.
Rich in many minerals including
iodine, selenium, calcium, and iron.
Good source of fiber.
Stir-fry: balanced macronutrients:
quality protein (chicken), good
carbs (brown rice) and healthy fats
(olive oil, sesame oil). Variety of
vitamins and minerals in vegetables
like calcium, chromium, vitamin C.
20. References
Howard, B.V et al. (2006) “Low fat Dietary Pattern and Risk of
Cardiovascular Disease: the Women’s health Initiative Randomized
Controlled Dietary Modification Trial.,” JAMA 295 39-49.
Hyman, Mark. (2012) Blood Sugar Solution. New York, NY; Little
Brown and Company
Lustig, Robert H. (2013) Fat chance: beating the odds against
sugar, processed food, obesity & disease. New York, NY; Hudson
Street Press
Moss, M. (2013) Salt, Sugar, Fat. New York, NY. Random House.
Nelms, Metal (2011) Nutrition therapy & pathophysiology.
Belmont, CA; Wadesworth Press.
Study by Gitanjali Singh, PhD, from Harvard School of Public
Health, Boston, Massachusetts, and colleagues was reported at
EPI|NPAM 2013, the Epidemiology and
Prevention/Nutrition, Physical Activity and Metabolism 2013
Scientific Sessions.