Trick or Treat

HEALTH, October 2009, by Jennifer Papaconstantinou

Trick or Treat! 

 



This month brings the upcoming annual ritual of ghoulish costumes and gathering treats – Halloween!

And with this event comes oodles & bagfuls of SUGAR - yummy and sweet! Treats of all colours and textures and tastes – how can you resist these tasty temptations?

I know, it is hard! But what if I told you a little bit about what happens inside your body when sugar is consumed? Would it make you think twice about eating the entire pillowcase full? Let’s see...

First, a bit about Carbs
Carbohydrates are the body’s main fuel source, just like a car needs gasoline. We need carbs which convert to glucose – a simple sugar. It is what gives us energy and runs our brain, which is completely desperate for sugars, using about 2/3 of available glucose.

What are Carbohydrates?
Carbohydrates are converted by the body into glucose – the simplest form of sugar. There are two types: simple carbs and complex carbs. Simple carbs work fast and are quickly absorbed into the bloodstream while complex carbs take longer to break down and sustain the body with energy for a longer period of time. Refer to the chart to see which type you are eating most often.



  Simple or
Quickie Carbs		 Complex Carbs
Characteristics • Empty calories
• Nutrient-deficient
• No fibre
• Processed
• Fast-acting
• Slow acting
• Don’t cause blood sugar spike
• Nutrient dense
• Mostly from Mother Nature
• Fibre-rich
Product List
• Refined grain products – white bread, bagels, muffins, etc.
• Cereals
• Crackers
• Potato chips and Pretzels
• Rice cakes and White rice
• Alcohol, fruit juices, soft drinks
• Desserts
• Candies, gum & mints
• Cigarettes – yes! Lots of sugars!
• Fruit (*even though fruit is considered a simple sugar they also contain fibre and important antioxidant and phytonutrients properties. A healthy sugar!)
 • Vegetables
• Legumes: lentils, navy, pinto, kidney, adzuki, etc
• Nuts & seeds
• Whole grains
• Alternative grains: millet, quinoa, spelt, amaranth, etc


Ok! Now that you know what simple carbohydrates are, let’s find out what they do inside the body.

What goes up...must come down!
Consuming fast-acting simple sugars causes an extreme spike in blood sugar. Insulin, a hormone, is released from the pancreas to remove all sugar from the bloodstream. High sugar intake = high insulin output. Insulin forces glucose into muscle and forces fat cells to be converted into ATP (our form of usable energy). If this happens too quickly, we will have less sugar in our blood, causing a lower-than-normal blood level; this is a state known as hypoglycemia. Our brain then signals our body of the deficiency and we crave more quickie carbs! It can create a vicious cycle of high-to-low spikes in sugar, leaving the body stressed and more prone to diseases such as diabetes.

Side Effects
Unfortunately, eating treats does not go without consequences! There are side effects that occur from consuming too many sweets, causing unstable blood sugar levels.
See if any of these apply to you:
 
• Brain fog, impaired memory or fuzzy thinking
• Moodiness – sadness, sudden anger
• Depression/anxiety
• Hostility & aggression
• Fatigue/unexplained tiredness
• Nervousness & irritability
• Feeling faint or shaky/weakness
• Headaches
• Obesity
• Asthma/allergies
• Blurred vision
• Leg cramps
• Muscle twitches
• Sighing and yawning
• Hormonal imbalances
• Overgrowth of yeast
• Acne

Do any of these sound familiar? What can you do about it?
Take a SUGAR-FREE CHALLENGE! For one week, try replacing the quickie-carbs with something different. Experiment with some new recipes, replace pop with water, add some nuts & seeds as a snack, and explore your taste buds!

Get to know how sugar reacts with your body. Be aware of how you feel, the way your skin looks, and your energy levels. See if anything changes.

ENJOY your Halloween and your yummy treats but remeber that Balance is Key. Before you indulge in WAY too many Halloween treats think for a moment: do you want it to be 'trick or treat', or 'sick from sweets'??

~ Jennifer

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