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Complex Carbs

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Belinda Knott

on 4 January 2016

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Transcript of Complex Carbs

A Rainbow of Cleansing and
Protective Foods at Every Meal

Colorful Complex Carbohydrates
Source of quick energy; convert to glucose, the body’s energy“currency”
4 calories per gram
Important for functioning of brain, muscles, & internal organs
Regulate protein and fat metabolism
When obtained from whole foods, carbs include fiber/cellulose, sugars & starches, accompanied by vitamins, minerals, and phytochemicals – antioxidant-rich
Identify 3 sources of refined carbohydrates

Identify 3 different types of complex carbohydrates

Identify the sweeteners in your diet,
Which ones may be hidden in packaged foods

Identify 3 types of unrefined sweeteners

Discuss the importance of fiber, vitamins, minerals, & phytonutrients

Identify the number of servings of fresh veggies, fruits, herbs, and spices you typically eat on a good day
Refined Carbohydrates
NUTRIENT-POOR: Important nutrients are removed:
79% of the fiber
70% of the minerals
66% of B vitamins
19% of the protein
Source: Bauman College

Cause blood sugar spikes

Cause nutrient deficiencies

Sources: White flour products (breads, cakes, cereals, cookies, pastries, pasta), white rice, sugar, soft drinks, some fruit juices
Consists of fructose + glucose
From sugar beets & sugar cane
Beets & cane = whole foods: contain co-factors & fiber
Many chemical steps needed to refine into sugar
Most sugar beets are genetically modified
Less refined versions only skip last few steps
Refined sucrose weakens our hormonal responses:
Stresses pancreas, liver, adrenal gland, thyroid, lungs & kidneys
Vitamin & mineral co-factors missing
Digested quickly; overworks the pancreas & disrupts blood sugar balance
Refined Carbohydrates
Refined Fructose /High Fructose Corn Syrup (HFCS) in processed foods—much sweeter than table sugar (sucrose)
Lacks necessary co-factors—vitamins & minerals—for absorption, so pulls them from body’s reserves
Does not raise blood sugar significantly; is instead metabolized in liver, where it is quickly converted to fat:
raises cholesterol and triglycerides
Contributes to insulin resistance & weight gain
Promotes abnormal blood clotting
Not recommended for diabetics—may be more damaging than sugar
(Diabetes Care 25:202-212, 2002 by the American Diabetes Association, Inc.)
Highly allergenic—may contribute to Irritable Bowel (IBS)
Highly acid-forming; pulls alkaline reserves from bones, connective tissues and organs
Refined Carbohydrates
Healthy Carbohydrates
Natural Sweeteners (ex: honey)
Non-starchy plant foods: broccoli, raw carrots, leafy greens, sea veggies, herbs, spices
Starches: vegetables, legumes, & whole grains:
Yams/sweet potatoes, potatoes, winter squash, cooked carrots and beets
Lentils, beans (black, pinto, garbanzo, soy)
Brown rice, quinoa, millet, amaranth, oats, whole wheat, corn, buckwheat
Keep life simple and carbs complex!
Whole food; nothing removed
Slower blood glucose response
Sugar “siphons” vitamins, minerals water, and other nutrients out of the body.
Sugar also causes blood glucose levels to spike, then quickly dissipate, creating cravings and binge eating
Signs of Carbohydrate Imbalance
Excess (of refined carbs)
Insulin resistance
High Cholesterol
Weight management problems
Protein deficiency
Fatigue after meals
Adrenal stress
Deficiency (of unrefined Carbs)
Difficulties metabolizing fat and proteins
Micronutrient deficiencies
Poor elimination- constipation
Ketosis, when extreme
Signs of Carbohydrate Imbalance
Fruit (dried fruit can be puréed)
Date sugar (dehydrated dates)
Honey(RAW, unpasteurized)
Maple syrup (Grade B or C)
Molasses (blackstrap)
Healthy Natural Sweeteners
Use in moderation (1 tsp./serving)
Xylitol (may cause diarrhea in sensitive people)
Sorghum syrup
Brown rice syrup
Barley malt syrup
Fruit juice concentrate
Insoluble Fiber
Found in grains, vegetable and fruit skins, woody parts and structure of plants
Cleanses intestine
Not digested but improves bowel muscle tone, increases regularity & resolves constipation
Helps increase calcium absorption for bones and teeth
Soluble Fiber
Found in fruits and vegetables
Bonds with cholesterol in the gut, thus lowers blood cholesterol
Delays stomach emptying (slows digestion)‏
Principle food of beneficial gut flora (bacteria)
The indigestible portion of plant foods that moves food through the digestive system, absorbing water and easing defecation
Digest macronutrients
Aid growth & development
Regulate cell function
Assist enzyme reactions
Cofactors w/minerals & amino acids for hormones
Aid detoxification
Antioxidant activity
Help prevent cancer
Regulate blood sugar
Support heart function
Support immune function
Organic compounds
for metabolic
Water-soluble: B complex, C
Must be replenished regularly
Fat-soluble: Vitamins A, D, E, K
Stored in the body
Require bile to be absorbed
Cofactor for enzyme reactions
Structural support: bones, connective tissue; vascular stability
Anti-inflammatory support
Cancer protection
Hormone regulation
Acid buffers (certain minerals create alkalinity)
Major (Macro) minerals (>100mg/day): Calcium, magnesium, sodium, sulfur, potassium, chloride, phosphorus

Microminerals (<100 mg/day): Iron, copper, cobalt, manganese, iodine, selenium, molybdenum, chromium, zinc, fluoride
Plant pigments (esp. red & blue) that:
Protect vitamin C & preserve its action
Stabilize collagen
Reduce inflammation, swelling, pain
Restore flexibility to skin & organ tissues
Have shown benefit in:
- Allergy - Cardiovascular Repair
- Cancer - Injury healing, pain mgt
Antioxidant rich, plant alkaloids that send peaceful messages to our genes to support self-healing.


Precursor to Vitamin A
Fat-soluble; found in plants (red, orange, & yellow plant pigments. Also in deep greens; their color is masked)
Eat the Rainbow!
Eat from all parts of plants—
seeds (dried beans, peas, quinoa, flax seeds);
roots (beets, carrots, yams);
stems (asparagus, broccoli, celery);
leaves (spinach, kale, parsley);
flowers (broccoli, cauliflower);
fruits (fruits, avocados, eggplant, squash, tomatoes, cucumbers
and remember to make vegetable broth with skins and parts you usually discard
Know Your Food…
From Helayne Waldman’s “The Whole-Food Guide For Breast Cancer Survivors”:
Plan meals around vegetables: fill the plate with them 50 to 75%
Eat 1 to 1.5 cups of vegetables in each meal (or as juice with pulp)
Try a new fruit or vegetable each week (kohlrabi, jicama, dandelion)
Add ½ cup shredded carrots to salsa
Eat eggs for breakfast atop steamed greens (spinach, kale, etc)
Try a vegetable and fruit smoothie, ie. Apple, lemon, chard, & celery
Add chopped cooked greens to hummus and other dips
Use apple sauce or prune puree to substitute part of the fat in baked goods
When eating out get vegetable side dishes instead of bread/starch
Getting Enough of the Good Stuff
And Read Labels
Identify 3 sources of refined carbohydrates

Identify 3 different types of complex carbohydrates

Identify the sweeteners in your diet,
Which ones may be hidden in packaged foods

Identify 3 types of unrefined sweeteners

Discuss the importance of fiber, vitamins, minerals, & phytonutrients

Identify the number of servings of fresh veggies, fruits, herbs, and spices you typically eat on a good day
1 glass of whole milk = 12 g carbs,
8 g protein and
8 g fat!
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