Sugar: The Delicious Troublemaker

First let me say, that sugar has addictive qualities and it is a food additive that provides no nutritional benefits. In fact, it causes lots of more trouble than benefits to all of us, but it has a particular impact on Emotional Regulation, Autism Spectrum Disorder, ADHD, Anxiety, and OCD.

Sugar has been linked to obesity, heart disease, diabetes, decreased immune function, and high cholesterol. It has been shown to be psychologically addictive, cause cellular inflammation, and result in increased anxiety and stress.

According to some Autism experts, an important part of creating a healing diet is to address sugar intake. Now, that is easier said than done because sugar is added to much if our convenience foods and the food industry doesn’t make it easy for us to find it on the food label.

Maltose, fructose, dextrose, raw sugar, brown sugar, brown rice syrup, dehydrated cane juice, honey, molasses, and high fructose corn syrup – what do they all have in common? They are all different types of sugar. Did you know that a food product can say, “no sugar added”, but there can still be a long list of sugars in it? Are you confused yet? Hang onto your hat – we’re just getting started.

The Canadian Heart and Stroke Foundation states that there is no scientifically-based limit on daily sugar intake, but their American counterpart, The American Heart and Stroke Association, gives us numbers. They suggest women keep their processed sugar intake to about 24 grams or 6 teaspoons per day, and that men keep theirs to about 36 grams or 9 teaspoons per day.

Children should try to stick to about 16 grams of sugar a day…..and they would be way over that with the morning apple juice or yogurt drink! 

The purpose of these suggested daily intake numbers is to help us reduce the risks of developing chronic illnesses that are directly related to heart attack and stroke. Neither organization gives numbers for children and adolescents, but we can be very sure that they are lower than the above-referenced numbers for adults. I would suggest that for issues such as mood management that the above numbers are too high even for adults.

One of the first things I suggest to my clients is that they start reading food labels and adding up their daily sugar intake. Most are very surprised at the results, especially when they were eating products that they thought were good for them. When you are trying to stick to about 30 grams of sugar a day, it can be tough to do when there are over 20 grams in one little yummy yogurt.

So, let’s take a look at a food label. Sugar is listed under the carbohydrates section of the label, and many single-serving size yogurts can have up to 23 grams of sugar – almost the same amount as a candy bar or a piece of cake! This is where things get a little confusing because you might be asking yourself, “how many of the 23 grams of sugar are coming from the fruit in the yogurt, and how many are added processed sugar?” To answer that very important question, you have to go to the ingredient list. If any form of sugar is listed there, especially in the first 3 items on the list, you can be fairly certain that there are lots of added sugars. This product has 4 different types of sugar, all of which compromise our health, but the one you really want to avoid is the high fructose corn syrup.

In our modern day food environment, you have to be smarter than the food marketers and engineers. They add sugar to products because it makes them taste better and they know that we are hard-wired to crave sugar. To get you thinking about your daily sugar intake, here are some numbers:

• 1 750ml Bottle of Gatorade = 42 grams of sugar
• 1 A teaspoon of Sugar = 4 grams
• Fibre 1 Granola Bar = 10 grams of sugar
• 1 Tablespoon of Ketchup = 14 grams of sugar
• 1 Tim Horton’s Chocolate Chip Muffin = 40 grams of sugar
• 1 Can of Pepsi or Coke = 42 grams of sugar

Keeping an eye on the small, sugary details can make a big impact on your over all physical and mental health. So here’s a little sugar-reduction homework: taking into account that you’re only looking for added sugars, take a look at the label on a can of your favourite pop, your go-to Greek yogurt, your morning cereal, or your granola bars. Add up the grams of sugar and see how much of this sweet, food-craving additive you’re eating in the run of a day. You might be surprised.

Until next time, here’s to your whole health and happiness!

Laurie holds a Science Degree in Psychology and Biology from Acadia University in NS, a Social Work Degree from Memorial University in NL, a Masters in Holistic Nutrition from the Edison Institute of Nutrition in Ontario. Laurie is the creator of www.lauriepinhorn.com and co-creator of www.feedingfuturesnutrition.com

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Check out some of the comments from one of Laurie’s last presentation:

• “Really good. This could have been a full day”

• “Very informative. Thought provoking. Would have liked more information and time”

• “Really enjoyed this. Lots of useful info and well presented”

• “Extremely informative! The only problem there wasn’t enough time”

• “Excellent. Concrete links between nutrition and mental health”

• “Eye opener! Great presentation”

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February is all about LOVE. We know it is a little early, but HAPPY VALENTINE’S!
As with all special occasions, food marketers have made it hard to avoid the sugar and junk food linked to celebrating. And each year the junk fills the store shelves earlier and earlier. Valentine’s celebrations are no different.

Unfortunately Valentine treats are loaded with sugar and FOOD DYE. Here is a little video message about the impact of eating artificial food colourings. We hope that you have a wonderful weekend and spend it with the people you love!

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Picky eating is frustrating for families. It turns mealtimes into a battle of wills, oppositions and tears. In typical children, picky eating can be a phase, a developmental chapter that with some supportive encouragement can go away. And before you know it, HALLELUJAH! All family members are sitting at the same table eating the same meal. And parents collectively breathe a deep sigh of relief as their children scarf down asparagus and butter chicken.

But what if your child has Autism or sensory processing disorder…..and all the mental health challenges that come along with it? What if their sensory processing disorder and anxiety issues are so great that they physically gag at the sight of food? What if kitchen smells send them running into a self-isolating panic attack? What if their OCD means they will only eat certain things at certain meals…foods that have to be prepared the same way EVERY DAY? What if their opposition makes new food introductions
feel impossible for parents? What if they have no issues eating, but all they will try is processed, full of sugar and beige? Clearly these issues are more than a phase that they will just eventually get over.

Picky Eating is Really Icky Eating

So why do these kiddies have such a hard time around food? Well, the answer is their wacky sensory processing. In typical kids, their senses work together like well oiled machines. But when you have sensory processing disorder nothing comes into your brain or body in an easy way. It is a challenging way to live…..when your world is ‘Too Loud, Too Bright, Too Fast, Too Tight’ (Which is a must read book by Sharon Heller). I would also add their worlds are – too lumpy, too bumpy, too stinky, too icky. Picky eating in this case should be called icky eating….they are revolted, physically and mentally by the thoughts of new foods.

Eating actually forces a person to use each and every one of their senses simultaneously. Making the act of eating one of the most complicated things we expect ASD and sensory processing disordered kids to do.

The folks at The Sensory Processing Foundation wrote this, ‘Eating begins with our eyes as soon as we look at the foods (visual). We then need to explore the foods and touch
it with our hands, body and face in order to transport the foods from the plate into our mouths (tactile). As food comes closer to our face we unconsciously explore how it smells (olfactory). Once food is inside our mouth we experience how it tastes (gustatory) and listen to how it sounds (auditory). In addition, we have to use our ‘hidden’ senses to know how much force is needed to chew (proprioception) and to keep our body upright and balanced while we eat or feed ourselves (vestibular)’. Lordy, I’m tired just reading that. Imagine being challenged by every single step of that long process. Stop reading for a minute and really imagine it. Understand now why this is an issue in your house?

When we consider the complexity of eating for these kids, is it any wonder they limit their food choices and control every aspect of mealtime. It is simply too hard for them. Unfortunately when mealtimes turn into forcing special needs kids to try a new food we actually make the food opposition worse. Then the battle lines are drawn. And like all wars, no one ever really wins and the collateral damage is huge.

Tossing in the Towel is Easy

There is another equally important and challenging cycle at play here – sensory processing disorder, anxiety, OCD, oppositional defiance, sleep, digestion and attention problems actually improve with better nutrition. So the instinct of parents trying to get food into their kids should be supported. We should not just accept that our kids will eat less than 10 things, toss in the towel and continue to increase pharmaceuticals to decrease challenging behaviours. Does this sound like your house? Nutrition is actually vital to mental health functioning of these kids…years of research backs it up. We now know – there can be no mental health without physical health.

So What Now? How are you going to make changes in your child’s diet and food choices without creating more anxiety and possibly adding to your already busy and stressful special needs family life?

The answers to all of these questions are not easy, but fortunately, they are also not impossible. Lots of children with Autism and sensory processing disorder have learned to eat new foods, but it doesn’t happen without a plan and work. Parents need help from professionals who understand nutrition, children, Autism, ADHD, anxiety, sensory processing disorder and family.

Pivotal Response Therapy (PRT) can be a great family tool. It is a powerful treatment that is a perfect partner for food exposure; PRT is highly motivational, can be used to gradually expose children to new foods, reduce food-based
anxiety and build on positive skills present in families and children. PRT can open the door to a whole new world of positive nutrition (and life) experiences. Continue reading Eating With Sensory Processing Disorder →