Module 4
I truly believe that sugar is one of the worst things we can eat. Like heroin, cocaine and caffeine, sugar is an
addictive, destructive drug, yet we consume it daily in everything from bread to ketchup.
Did you know?
• One in every five calories that Canadians
consume comes from sugar
• Canadians consume 110 grams of sugar a
day, which works out to 26 teaspoons
• 21 per cent of our daily caloric intake comes
from sugar.
• The Institute of Medicine recommends that
no more than 25% of total daily energy intake
(calories) come from added sugars. To me,
this is really high.
• The World Health Organization recommends a
daily maximum of 10% of calories from sugars.
So why are we addicted to sugar?
Well, our bodies love sweet
things.
• Even before we started refining sugar, we
sought out foods with sweet tastes.
• It’s our body’s job to fulfill all its five taste
sensations (salty, sour, sweet, bitter, and
umami) – sweet being one.
• Sugar is a simple carbohydrate that occurs
naturally in foods such as grains, beans,
vegetables and fruit.
Refined table sugar, also called
sucrose, is very different.
• It’s made from either sugar cane or beets
• It lacks vitamins, minerals and fiber
• Requires extra effort from the body to digest.
• The body actually depletes its own store of minerals
and enzymes to absorb sucrose properly.
• Instead of providing the body with nutrition, it creates
deficiency.
• Sucrose enters quickly into blood stream and pushes
blood sugar level sky-high—causes excitability,
nervous tension and hyperactivity
• Then it drops extremely low—causing fatigue,
depression, weariness and exhaustion.
• Many people are aware of the sugar, but people often
don’t realize it can also cause the emotional rollercoaster
• We feel happy and energetic for a while and then
suddenly, we are cranky, frustrated, irritable.
Sugar is in fact the most common
addiction in our society today
• Not only is it addictive, but it is responsible for many
serious health problems
• When unprocessed, sugar contains a variety
of vitamins, minerals, enzymes and proteins.
• White refined sugar is not a food. It is a chemical. An
addictive drug.
When we eat whole grains such as brown rice
which has the full grain intact and hasn’t been
refined - the natural carbohydrates break down
evenly into separate glucose molecules. These
molecules enter the bloodstream, where they are
burned smoothly and evenly, allowing your body
to absorb all the good stuff because there was
fibre along with it.
Sugar qualifies as an addictive
substance for two reasons:
1. Eating even a small amount creates a desire for more.
2. Suddenly quitting causes withdrawal symptoms such
as headaches, mood swings, cravings and fatigue.
The biochemical make up of white sugar is almost
identical to alcohol, except for one molecule. Some say
it’s as addictive as heroin.
Michelle MacLean • Wellness Coach and Nutrition Consultant • www.michelle-maclean.com • [email protected] • 902-240-1755
Module 4
Health impacts of Sugar
• Sugar has many damaging effects on the body.
• The list of health problems associated with
sugar is immense.
• It damages, alters and disrupts proper function
of the nervous system, endocrine system,
metabolic system, cardiovascular system,
gastrointestinal system and immune system.
• It also harms the liver, kidneys, colon and
pancreas.
• Eating sugar is one of the three major causes
of degenerative disease in America.
• Sugar is so destructive, it can probably be
linked to just about any health condition.
• Especially the explosion of hypoglycemia and
type 2 diabetes.
• For anyone who already has a chronic illness –
they need to be aware that sugar suppresses
the immune system.
• It depletes white blood cells that are needed
for strong immune function and reduces the
bodies’ ability to fight infection and disease.
Whether you’re trying to improve your health
or protect it, removing sugar from your diet is
probably one of the most important things you can
do for yourself and your health.
Sugar is found in many of the
usual suspects, like cakes,
cookies and candy.
• But it’s also found in things like canned
vegetables, baby food, cereals, peanut butter,
bread, ketchup, salad dressings, and tomato
sauce, just to name a few.
• It is often given fancy names like corn syrup,
dextrose, maltose, glucose or fructose.
• Even some so-called “healthy” foods contain
sugar. A lemon poppyseed Clif Bar has 21
grams of sugar, or 5 teaspoons.
• Compare that to a chocolate-glazed cake donut from
Dunkin’ Donuts, which has 14 grams of sugar, or 3
teaspoons.
• A 16-ounce Starbucks Frappuccino actually contains
44 grams of sugar, or 10 teaspoons—that’s like eating
three doughuts!
Steps for Breaking Sugar Addiction:
• Change the way you think of sugar and refined carbs.
They are addictive drugs, not food.
• Keep sugar and sugary products out of the house, so
you won’t be tempted.
• Try naturally sweet whole food snacks - more fruit,
dates and nuts.
• Use warming spices like cinnamon, coriander,
nutmeg.
• Use lemon or lime juice to add natural sweet flavors to
foods.
• Sugar cravings can indicate you aren’t feeding your
body in other ways.
• Make sure you are getting enough sleep, keep stress
low, drink plenty of water, minimize caffeine, reduce
pain, get good clean solid nutrition.
• Learn to enjoy your food more, eat more comfort
foods, flavorful foods, herbal tea to get through
afternoon slump.
• Exercise is also key to eliminating cravings.
• Cleansing is a great way to rid your body of the sugar
cycle once and for all.
Natural Alternatives
Natural sweeteners, are gentler than the refined white stuff.
They are easier on the body’s blood sugar and available
in most health food stores.
Even though these sweeteners are less processed than
white sugar, it is still recommended that they be used in
moderation and not while cleansing:
o Maple Syrup
o Molasses
o Stevia
o Honey
o Coconut sugar
Michelle MacLean • Wellness Coach and Nutrition Consultant • www.michelle-maclean.com • [email protected] • 902-240-1755