LESSON 6: SELECTING WHOLE CARBOHYDRATES OVER REFINED CARBOHYDRATES

LEARNING OBJECTIVES WE WILL DISCUSS… What are carbohydrates and what foods contain them? Why are carbohydrates are essential components of our diet? Glycemic Index The differences between natural and processed carbohydrates

WHAT ARE CARBOHYDRATES AND WHAT FOODS CONTAIN THEM? FOODS THAT WHEN DIGESTED BREAK DOWN INTO SUGAR FOR THE BODY TO USE FOR ENERGY MANY DIABETICS OPT FOR LOW CARB, HIGH FAT HIGH PROTEIN DIET RECENT RESEARCH SHOWS LOW- FAT DIETS ARE EXTREMELY EFFECTIVE IN REDUCING BLOOD SUGAR AND REVERSING TYPE 2 DIABETES. FOODS THAT CONTAIN CARBOHYDRATES: FRUITS VEGETABLES LEGUMES (beans/lentils) PASTAS GRAINS BREADS CEREALS RICE ARTIFICIAL SWEETENERS

CARBOHYDRATES ARE ESSENTIAL COMPONENT OF DIET THYROID Produces T3 hormone; important for blood glucose management, restricting carbs = drop in T3 = low energy ADRENAL GLAND Restricting carbs = elevated cortisol level that can cause you to gain fat & lose muscle SEX GLANDS Restricting carbs = reduced testosterone in men & women, reduced fertility in women BRAIN Glucose is food for the brain; increases mental focus and alertness HEART & MUSCLES Eating carbs promotes muscle growth; high intake can help protect heart against plaque buildup

GLYCEMIC INDEX MEASURE OF HOW FAST FOOD INCREASES YOUR BLOOD SUGAR Higher the number = faster food will increase blood sugar Lower the number = slower food will increase blood sugar Whole food carbohydrates generally low-medium GI GLYCEMIC INDEX SCALE LOW 55 OR LESS SLOW MEDIUM 56-69 HIGH 70 OR MORE FAST http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods

DIFFERENCES BETWEEN NATURAL AND PROCESSED CARBOHYDRATES Unprocessed carbohydrates are whole foods and are found mainly in fruits, vegetables, and legumes. Refined carbohydrates live in packages, bottles, cans and boxes; they have been processed, manufactured and changed from their original and whole state. Whole foods contain beneficial ingredients including vitamins, minerals, fiber, water and antioxidants and are generally medium or low on the glycemic index. Refined carbohydrates have been stripped of beneficial ingredients and as a result are digested and absorbed quicker than unrefined carbohydrates, resulting in blood sugar spikes. vs.