Episode 5 - Carbohydrates

Episode 5 Carbs part 1 and 2

- Carbs are one of our basic energy sources (carbs + Fats + protein = macronutrients = where we get our calories)

- Carbohydrates are not inherently bad; no macronutrient is inherently bad

- Carbohydrates are valuable sources of vitamins, minerals, fiber, energy

- There are different types of carbohydrates and they are defined based on their chemical makeup (Simple (monosaccharide, disaccharide, etc (mono=1, di = 2, saccharide = carbon molecule) ad complex) and their effect on our blood sugar (glycemic index, high glycemic index foods raise our blood sugar quickly and cause a high insulin response. Low glycemic foods raise our blood sugar slowly and have a lower insulin response).

o Low glycemic foods = great as a base for your diet; composed of a mix of complex and simple carbohydrates and include fiber (non-digestible starch)

o High glycemic foods = treats, great during long sport events (marathons, centuries, soccer games), important to resuscitate people during a hypoglycemic events, energy boosting

https://www.gisymbol.com/about-glycemic-index/#

Resources:

- General resources on carbohydrates

o Harvard https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

o My plate dietary recommendations https://www.choosemyplate.gov/eathealthy/dietary-guidelines

- For Diabetes

o Looking to learn more about low glycemic foods https://www.gisymbol.com/about-glycemic-index/#

o NIH diet and exercise for diabetes https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

- For heart disease “ The best diet for preventing heart disease is one that is full of fruits and vegetables, whole grains, nuts, fish, poultry, and vegetable oils; includes alcohol in moderation, if at all; and goes easy on red and processed meats, refined carbohydrates, foods and beverages with added sugar, sodium, and foods with trans fat.” https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd/

- “A diet rich in fruits, vegetables, and low-fat dairy foods and with reduced saturated and total fat can substantially lower blood pressure. This diet offers an additional nutritional approach to preventing and treating hypertension. “ https://www.nejm.org/doi/10.1056/NEJM199704173361601

- For Cancer

o Cancer risk with total diet https://www.cancer.gov/news-events/cancer-currents-blog/2018/cancer-risk-total-diet