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Oriana Pavaloaia
Summary
Evolution of diet
Macronutrients
How sugar actually affects our bodies
Sugar addiction
How to overcome sugar addiction
Ketogenic Diet Approach
Evolution of diet
Nutrients:
Macronutrients
Micronutrients
Phytonutrients
Evolution of diet
Nutrients:
Macronutrients:
Micronutrients: commonly referred to as "vitamins and minerals."
Micronutrients include such minerals as floride, selenium, sodium, iodine,
copper and zinc. They also include vitamins such as vitamin C, A, D, E and K,
as well as the B-complex vitamins.
Phytonutrients:
Evolution of diet
Nutrients:
Macronutrients:
Micronutrients:
Phytonutrients: are yet smaller groups we get very tiny amounts of these in
our food. These are not essential to health, but there is strong evidence to
show that having a good amount may help prevent disease. These include
antioxidants and some non-essential minerals.
Evolution of diet
Nutrients:
Macronutrients
Micronutrients
Phytonutrients
Macronutrients
Macronutrients
9 kcals
4 kcals
4 kcals
Macronutrients
Macronutrients
183 kcals
20g Protein
11g Fat
0g Carbs
Macronutrients
183 kcals
20g Protein
11g Fat
0g Carbs
Macronutrients
Proteins:
This the most important macro. Protein is always paramount (in adequate
meal and daily amounts) and should be a primary directive!
Macronutrients
Fat:
Its an essential part of our diets. They are our bodys secondary energy
source. They are appetite suppressant.
Macronutrients
Carbohydrates:
Body primary energy source. They are made of fiber, starch and sugar
On molecular level, sugar is
1) Simple: They are easily digested and provide quick energy that doesnt last
very long; they taste sweet: grains, cereals, pasta, rice, bread and all candy and
sweets.
2) Complex: They take longer to digest and provide energy for longer periods
of time: vegetables and the carbs from nuts and seeds
How sugar actually affects our bodies
The modern diet contains lots of empty calories due to added sugar.
How sugar actually affects our bodies
Agave Syrup
Maple Syrup
Honey
Brown Rice Syrup
High Fructose Corn Syrup
Dextrose
Glucose
Lactose
Maltose
Fructose
Sucrose
Malt Syrup
How sugar actually affects our bodies
Glycemic Index (GI) of different sweeteners
Glycemic
Sweetener Type
Index
Maltodextrin Sugar 110
Maltose Sugar 105
Dextrose Sugar 100
Glucose Sugar 100
Sucrose Sugar 65
Maple Syrup Natural Sugar 54
Honey Natural Sugar 50
Lactose Sugar 45
Coconut Palm Sugar Natural Sugar 35
Maltitol Sugar Alcohol 35
Brown Rice Syrup Modified Sugar 25
Fructose Sugar 25
Galactose Sugar 25
Agave Syrup Modified Sugar 15
Xylitol Sugar Alcohol 12
Glycerol Sugar Alcohol 5
Mannitol Sugar Alcohol 2
Erythritol Sugar Alcohol 1
Inulin Sugar Fiber 1
Stevia Natural Sweetener 0
Thaumatin Natural Sweetener 0
Aspartame Artificial Sweetener 0
Sucralose Artificial Sweetener 0
How sugar actually affects our bodies
Glycemic Index (GI) of different sweeteners
Glycemic
Sweetener Type
Index
Maltodextrin Sugar 110
Maltose Sugar 105
Dextrose Sugar 100
Glucose Sugar 100
Sucrose Sugar 65
Maple Syrup Natural Sugar 54
Honey Natural Sugar 50
Lactose Sugar 45
Coconut Palm Sugar Natural Sugar 35
Maltitol Sugar Alcohol 35
Brown Rice Syrup Modified Sugar 25
Fructose Sugar 25
Galactose Sugar 25
Agave Syrup Modified Sugar 15
Xylitol Sugar Alcohol 12
Glycerol Sugar Alcohol 5
Mannitol Sugar Alcohol 2
Erythritol Sugar Alcohol 1
Inulin Sugar Fiber 1
Stevia Natural Sweetener 0
Thaumatin Natural Sweetener 0
Aspartame Artificial Sweetener 0
Sucralose Artificial Sweetener 0
How sugar actually affects our bodies
Negative effects:
1) Doubles cardiovascular disease: blood pressure, excess sugar remains in the
blood -> causes artery inflammation -> raises LDL cholesterol
2) Metabolic diseases: diabetes, Alzheimer, dementia, depression
3) NAFLD
4) Affects eating habits
5) Affects energy levels
6) Brain impacts
7) Leads to belly fat (visceral fat)
8) Skin sagginess
9) Causes addiction
What is sugar addiction
Is a maladaptive pattern of substance use leading to clinically
significant distress manifested by 3 or more of the following - a mix
of psychological and physiological criteria:
Physiological
Psychological
- tolerance
- binging - withdrawal
- desire to quit
- craving
- affecting life
- irrational use
How sugar addiction work
Brain
Environment
Habits
Gut
Friends
Diet
Diets that help overcoming sugar addiction
o All grains
o Factory-Farmed pork and fish
o Processed Foods
o Artificial sweeteners
o Refined fats/oils
o Low-fat, low-carb and zero-carb products
o Milk and yogurt (Greek yogurt is permitted occasionally)
o Alcoholic sweet drinks
o Most fruits (excepts small amounts of berries) and squeezed juices
o Soy products, potatoes, corn
o Sugar and honey
Questions?