mar 27 lesson 1 1

12
Lesson 1.1 Complex Carbs

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  • 1.Lesson 1.1
    Complex Carbs

2. 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 therule?
Where to get complex carbs?
3. What are Carbs?
Carbohydrates (aka carbs) fuel the body
There are three kinds of carbs
Simple
Complex
Dietary fiber
4. 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
5. 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
6. Benefits?
Steady energy
Fewer insulin spikes
7. Are simple carbs good too?
Apples are sweet. They have lots of simple sugars.
An apple a day keeps the doctor away
How?
8. Glycemic Index
Glycemic Index: measure of how fast carbs are absorbed from food
80 = Fast
20 = Slow
Created for the exceptions
9. 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
10. Where to get it?
Look for the words starch and sugars under carbohydrates
Or calculate it
Starches = Total carbs fiber sugars
11. 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?
12. Next
Turn to Support 1.1
Take notes in Summary Notes
Review and complete questions
Go onto Lesson 1.2: Fiber