1. LESSON 6: SELECTING WHOLE CARBOHYDRATES OVER REFINED CARBOHYDRATES

2. 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

3. 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

4. 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

5. 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

6. 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.