The dark side of having a sugary diet!

1. Shocking
Sugar
The Dark side of Carbohydrates
By Deborah Mulvany

2. GDA Guidelines Daily Amounts
Adult Child Age 5-10
Calories 2000Kcal Calories 1800Kcal
Total Sugar 90g Total Sugar 85g
Fat 70g Fat 70g
Saturates 20g Saturates 20g
Salt 6g Salt 4g
Fibre 24g Fibre 15g
We are talking about sugar
90g /4 = 22.5 tea spoons / 5 meals = 4.5 per meal
Adult GDA is based on GDA for women, GDA’s are guidelines and
amounts vary dependent on age, gender, weight and activity.

3. What is Sugar?
Refined table sugar = sucrose - Glucose + fructose
Starches = long chain glucose molecules stuck together
Fibrous Carbs non fibrous carbs table sugar
VEG/Fruit Starch's
GOOD BAD UGLY
Body Burns Sugar in preference to Fat or protein
Liver stores provide glucose for the brain specifically

4. Every Year in the UK
2.25 Million Tons of refined sugar goes through our
warehouse
24% ends up as table sugar
That’s a 2lb bag of sugar per person every month
The remaining 1.7 million tons gets hidden in our
food
Where?
Drinks, sweets, biscuits, snacks, bread, ready meals,
processed dishes, its even sprayed on things like
meat.

5. Other names for Sugar?
sucrose, fructose, glucose, galactose,
maple syrup, molasses, dextrose,
turbinado, amazake, sorbitol, lactose,
carob powder, granulated sugar
maltose, invert sugar, raw sugar
brown sugar, confectioner's sugar,
corn syrup, high-fructose corn syrup,
Glycogen, starch, celulose..
honey

6. Which ones contain Carbohydrates?

8. Sugar & Insulin

9. Excess Carbs stored
as FAT

10. Full English Breakfast
Bacon = zero
Egg = zero
½ tomato = 1
Mushroom = trace
Sausage = 1.5
So far that’s only 2.5 tsps
Hash brown = 2.5
Baked beans = 3
Altogether 8 tsps.

11. Cereals
Kellogg's® Low Fat Granola With Raisins Multi-
Grain cereal per 60g serving = 12 spoons sugar

12. Continental
2 spoons
Of sugar 6.2 spoons
of sugar
Banana = 2
Apple = 2.5
Cup Dried apricots = 4
Fresh apricots = 0.5 each
Clementine's = 1
Kiwi fruit = 1
Dried Fig = 6
Cub berries = 1
½ Grapefruit = 1

13. In summary
Excess Carbs ie sugar is stored as FAT
You don’t need as much as you think just the equivalent to 7 to 9
fruits and veg a day
90g for women and 120g for men approx. equal to 5 tsps. Of sugar
per meal on a 5 a day plan
Remember, replace all starchy (refined) grains like pasta, rice,
bread (or other flour products) with Whole grains
Choose carbohydrates because they are nutrient rich.
Skipping breakfast is just as bad as a carb rich one
Artificial zero calorie sweeteners are now known to act on the
body the same as sugar,

14. What your body needs