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Mar 27 Lesson 1 1
 

Mar 27 Lesson 1 1

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  • It takes a longer time to extract all the energy from the carb
  • Steady energy: no mid afternoon crashes. Fewer insluin spikes:Body responds to sugar with insulin. Too much sugar in the blood at one time (such as after eating), causes insluin spikes.Too many spikes is bad (type 2 diabetes)
  • In science, when plants make their food, they actually make glucose.Glucose is the simpliest sugar.

Mar 27 Lesson 1 1 Mar 27 Lesson 1 1 Presentation Transcript

  • Lesson 1.1
    Complex Carbs
  • Introduction
    Goal
    To understand the place of carbs in the diet
    Determine the ideal type of carbs
    Guiding Question
    What are carbs?
    What are complex carbs?
    Benefits of complex carbs?
    The exceptions to the”rule”?
    Where to get complex carbs?
  • What are Carbs?
    Carbohydrates (aka carbs) fuel the body
    There are three kinds of carbs
    Simple
    Complex
    Dietary fiber
  • Complex VS Simple. Difference?
    Carbs are a bunch of sugar molecules attached together
    Simple carbs are made of few sugar “pieces” or “units”
    Complex carbs are made of thousands of sugar pieces
  • Your body can only use sugar pieces
    Hence, you digest the carbs into pieces, or glucose
    The bigger the carb, the harder it is to extract the glucose
    1000 pieces > 2 pieces
  • Benefits?
    Steady energy
    Fewer insulin spikes
  • Are simple carbs good too?
    Apples are sweet. They have lots of simple sugars.
    An apple a day keeps the doctor away
    How?
  • Glycemic Index
    Glycemic Index: measure of how fast carbs are absorbed from food
    80 = Fast
    20 = Slow
    Created for the exceptions
  • 1 slice White bread
    1 apple
    13 grams of carbs
    11 grams are complex
    Glycemic Index:
    64 – 87
    More complex
    Unhealthy
    17 grams of carbs
    1 gram from complex
    Glycemic Index
    38
    Less complex
    Very healthy
  • Where to get it?
    Look for the words starch and sugars under carbohydrates
    Or calculate it
    Starches = Total carbs – fiber – sugars
  • Finally
    The complex and simple strategy is the easiest “rule” we can follow
    Of the 2000 – 3000 calories we need a day, 45 – 65 % of it comes from carbs
    Might as well make it healthy carbs, eh?
  • Next
    Turn to Support 1.1
    Take notes in Summary Notes
    Review and complete questions
    Go onto Lesson 1.2: Fiber