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