Carbohydrates
what is a carbohydrate?
an organic molecule that contains hydrogen, oxygen, and carbon.
how are carbs produced?
plants use carbon dioxide from the air, water and soil with the energy of the sun to produce carbs through a process called photosynthesis
what are three general types of carbs?
sugar, fibre and starch
what are some functions of carbs?
carbs provide energy for both the body and brain
process fat by breaking it down into fatty acids
fibre: smooth elimination
what is the digestive systems role when you consume carbs?
digestive system converts them into glucose (blood sugar) which your body uses as energy for your cells, tissues and organs
two major categories of carbs?
categorized in two ways which vary by their chemical structure:
1. simple carbohydrates
2. complex carbohydrates
how many carbs do you need?
45-65 % of your total calories
different ways of looking at how many carbs you need?
holistic health perspective: consume more veggies and fruit then grains
avoid ketosis: total carb intake should exceed 100 grams a day and a healthier % sits around 30% of total calories
athletes: the carb ratio increases becuase the body needs more carbs for fuel to replace glycogen stores quickly
what are simple carbs?
AKA simple sugars
they are quick sources of energy because they require little digestion
examples of simple carbs?
-fruit
-fruit juices
-milk
all contain simple sugars as well as valuble nutrients
how do fruit and milk keep blood sugar levels from spiking even though they are simple carbs?
fruit also contains fibre and milk also contains protein which both slow down digestion and help keep blood sugar levels from spiking too quickly
examples of simple carbs that provide nutrients? 5
1 raw unprocessed honey (iron, potassium, calcium, phosphorus, selenium, magnesium, vitamin B6, thiamin, ribofavin, niacin, pantothenic acid)
2 maple syrup (manganese, zinc, calcium, potassium, iron, magnesium, antioxidants)
3 Molasses (iron, calcium, magnesium, selenium, vitamin B6)
4 Jam (not over processed)
5 Fresh Fruit and veggie Juice
simple carbs thhat provide no nutrients?
candy
cereals
white bread
white noodles
white rice
table sugar
pop
agave
brown sugar
corn syrup
processed snack foods
processed jams
processed fruit drinks
what are simple carbs effects on our blood glucose levels?
even the ones with nutirents cause your blood glucose levels tor ise cery quickly
ingesting short-chain carbs vicious cycle?
ingesting short-chain carbs leads to a rapid and steep rise in both blood sugar and insulin levels. about 1 1/2 to 2 hours after consuming simple carbs we experience renewed hunger attacks. leading to consuming more short chain simple carbs.
unhealthy effects of consuming simple carbs?
leading to insulin resistance
diabetes
tooth decay
poor nutrition
lowered immune system
yeast overgrowth (candida)
mental fogginess
emotional stress
ADHD
depression
anxiety
heart disease
cancer
consumption of highly refined sugars can lead to....
adrenal exhaustion (symptoms of mental and emotional stress, sugar and salt craving, moodiness, general weakness and lethargy)
two types of simple carbohydrates?
monosaccharides and disaccharides
what are monosaccharides?
composed of one sugar unit which means the body can digest and absorb this sugar very quickly and easily
what are disaccharides?
composed of two sugar units and while they require some enzymatic breakdown, but they are still very easily converted to monosaccharides for absorption
the most common monosaccharides include:
- GLUCOSE (primarily combines with other sugars to form disaccharides)
- FRUCTOSE (which is found in feuits and veggies, and also combines with other sugars to form disaccharides)
- GALACTOSE (bonds to glucose to form the disaccharide lactose. Disaccharides consist of two monosaccharides joined together)
the most common disaccharides include:
LACTOSE - sugar found in milk
SUCROSE - table sugar
MALTOSE - malt sugar, made up of two glucose units
HPA axis dysfunction
scientific term for the commonly referred to syndrome known as "adrenal fatigue".
symptoms:
- mentally and emotionally stressed
- increased sugar and salt cravings
- moodiness
- general weakness and lethargy
- brain fog
- weakened immune system
- sleep disturbances
cortisol effects on blood sugar levels.... (high and low due to chronic stress)
high cortisol levels produce glucose leading to INCREASED blood sugar levels
lowering of cortisol levels due to chronic stress leads to DECREASED blood sugar levels
Adrenalin action on the liver
facilitates the breakdown of liver glycogen with subsequent elevation of the blood sugar
The "High Sugar Diet" cycle
1. you eat high sugar or high carb meal
2. the body releases insulin to put sugar into storage, but the insulin response is excessive with too much sugar being put into storage and not enough left in the blood
3. this results in a low blood sugar emergency by dumping adrenaline into the system. more symptoms follow from the high adrenaline, such as racing heart and anxiety
The "Chronic Stress" cycle:
1. Insulin levels fall, and glucagon and epinephrine (adrenaline) levels rise
2. more glucose is released from the liver
3. growth hormone and cortisol levels rise
4. body tissue becomes less sensitive to insulin
5. more glucose is available in the bloodstream
3 other triggers of HPA access dysfunction in addition to glycemin dysfunction?
1. stress
2. circadian rhythm dysfuntion (sleep deprivation)
3. chronic inflammation
what two hormones are produced by the pancreas that regulates blood goucose levels?
insulin and glucagon
what is insulin?
the bodys major anabolic hormone
its secretion and action governs tissue accretion of carbs, fat, and protein (hallmark of growth).
why is insulin important for absorbing glucose into the bloodstream?
insulin is needed to unlock the glucose channel in the cell so that it can move the glucose from the bloodstream into the cells where it can be used as a source of energy.
when does the pancreas switch off the secretion of insulin?
when the glucose levels in the blood begin decreasing as a result of it being taken up by the cells and muscles.
why is glucose an important source of energy for the body?
preferred source of energy for your brain, NS and red blood cells
even when fat is used as fuel glucose is needed to effectively break down the fat and release energy
what are the insulin characteristics in people with diabetes?
due to their chronically high blood sugar levels their insulin is either not being used properly in the body or is in short supply. therfore it cannot bring the blood sugar levels down
what is INSULIN RESISTANT?
consuming a diet consistently high in sugar and refined grains, your body becomes desensitizied to insulin over time and will require more and more of it to do its job
what are the three roles of insulin?
1. helps keep you blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).
2. promotes lipogenesis (fat deposition) and inhibits lipolysis (fats burning).
3. promotes inflammatory responses
what is glucagon?
another hormone produced in the pancreas, a counterbalance to insulin and works to keep your blood sugar levels stable
what are islet cells?
in the pancreas are responsible for releasing both insulin and glucagon.
what are the islet cells called that release insulin? what islet cells release glucagon?
insulin : beta cells
glucagon : alpha cells
when is glucagon released by the alpha cells of the pancreas?
when blood sugar is low, ahen a person has not eaten in a while or after exercise.
glycogenolysis?
the process when glucagon signals the breakdown of glycogen (the primary carbohydrate stored in the liver and muscle cells) to glucose, which is released into circulation to provide immediate energy and to maintain blood glucose levels.
epinephrine can also stimulate glycogenolysis in the liver in times of extreme stress such as during the fight or flight response, resulting in the raising of the level of blood glucose which is completley unrelated to a drop in blood glucose.
gluconeogenesis?
the process when glucagon signals the liver to generate glucose from non- carbohydrate sources. the manor site of gluconeogenesis is the liver, with a small amount also occuring in the kidneys.
glucagon also helps prevent blood glucose levels from dropping go dangerous levels (hypoglycemia)
what is hypoglycemia?
low blood sugar, is a condition caused by low blood sugar which can be accompanied by symptoms that include shakiness, dizziness, confusion, difficulty speaking, anxiety, and if not treated-coma and death
glucagon can be stimulated:
- with a protein rich meal
- with a surge in adrenaline
- with low blood sugar
what is the hormone Leptin?
produced by the bodys fat cells and it plays a crucial role in appetitie and weight control. to avoid gorging fat tissues expel leptin to tell your brain that the body is satisfied and it can stop eating
how does your weight effect your leptin scenario?
the more fat you have the more leptin you make the less food youll eat
the less fat you have the less leptin you make therefore you eat more
IN A PERFECT WORLD
leptin resistance?
compared to insulin resistance in that the body is overproducing leptin but the body and brain have stopped "listening" to leptins singmals. creating no drop in appetitie.
leptin resistance cycle
1. eat more = gain more fat
2. more body fat = more leptin in fat cells
3. too much fat = disruption of proper leptin signalling
4. the brain thinks youre starving = increased appetite
5. you eat even more = you gain even more fat
6. and the cycle goes on and on
whaf are the normal effects of leptin?
- it is known as the satiety hormone and tells your body to stop eating when you are full
- it regulates hypothalamus brain cells signalling for satiety (you dont want to est anymore)
- it crosses the blood brain barrier and binds to receptors in the appetite centre in the brain
- it increases sympathetic NS activity, which stimulates fatty tissue to burn energy
what happens if you have leptin resistance?
you eat more (the brain thinks you must eat so that you dont starve to death)
reduced energy expenditure (the brain thinks we need to converse energy, so it makes us feel lazier and makes us burn fewer calories at rest = weight gain
how to balance leptin?
- avoid processed food
- eat soluble fibre
- exercise
- eat protein
- eat healthy fats
- sleep
- lower your triglycerides
what is Ghrelin?
the hunger hormone
competes with leptin in a role in appetite and satiety.
made in the gut, stimulates brain activity which signals your hypothalamus to eat
what does Grehlin affect?
sleep wake cycle
reward seeking behaviour
taste sensation
carbohydrate metabolism
what happens to your ghrelin levels when you restrict your eating?
ghrelin is increased during low calorie diets
often the reason why people gain their weight back
why is it so much harder the first few weeks in a new eating plan with fewer calories to stick to?
the body is triggered by ghrelin to think it is hungry when it is not
tips to improve the function of ghrelin?
- avoid refined sugar foods, high fructose corn syrup, and sugar sweetened drinks, which can impair ghrelin respknse after meals
- eat protein at every meal, especially breakfast to help reduce ghrelin levels and promote satiety
what are the two common types of intestinal bacteria overgrowth?
1. candida
2. small intestine bacterial overgrowth (SIBO)
what is candida?
when fungus takes over the beneficial bacteria in the large intestine
what is small intestine bacterial overgrowth?
when bacteria from the large intestine migrates up into the small intestine and disturbs the natural balance of beneficial microbes
what is the main CONTRIBUTING FACTOR TO CANDIDA?
includes A POOR DIET RICH IN SUGAR, inflammatory ingredients, an imbalance in the gut flora and taking medications that can disrupt the gut flora?
symptoms of candida overgrowth?
- bloating
- digestive discomfort
- change in bowel movements
- fatigue and conditions
- toenail fungus
- athletes foot
- recurrent genital or UTI
- mood issues
- brain fog
- intense sugar cravings
as a nutrition coach how can you address candids overgrowth?
a nutrient dense, anti inflammatory and sugar free diet
in addition to antimicrobial herbs like cloves and oregano and coconut oil
the importance of our inner ecosystem cannot be understated:
- it interacts with our immune system
- it interacts with and influences our genes
- it interacts with our environment
what is type 1 diabetes caused by?
autoimmune disease
where the bodys immune system attacks the beta cells in the pancreas that produce insulin
OR
Insulin itself is destroyed by the immune system response
what is the bottom line of type 1 diabetes?
the body ends up not being able to produce much or any insulin on its own
why was type 1 diabetes referred to as "juvenile diabetes"?
becuase onset was during adolescent age but now it is starting at any age
what is LADA and its main difference from other forms of type 1 diabetes?
LATENT AUTOIMMUNE DIABETES IN ADULTS
the main difference is the age at which it occurs and the speed of progression of the disease.
the loss of insulin occurs gradually rather then rapidly like type 1 diabetes
what is the root problem of type 1 diabetes?
auto immunity
as a result from a variety of factors including leaky gut, food intolerances, toxic overload, and other imbalances
what do casein proteins in the diet may have the ability to trigger?
antibodies that could end up attacking insulin and insulin-producing beta cells in the pancreas
type 2 diabetes causes?
lifestyle and diet choices (diet high in processed foods and refined carbs that are low in vitamins/minerals/antioxidants combined with a sedentary, high stress lifestyle and environmental toxins creates a perfect storm for type 2 diabetes to develop.
what is happening to insulin in the early stages of type 2 diabetes?
it is being overproduced due to a high intake of refined carbs which oeads to weight gain and insulin resistance.
the pancreas starts to no longer be able to produce high amounts of insulin resulting in less and less production of insulin overtime
what is Pre-Diabetes?
aka Impaired Glucose Tolerance, a warning sign that a problem is developing with insulin resistance and glucose metabolism
what is gestastional diabetes?
insulin resistance developed during pregnancy.
the most common ailment of diabetes?
inflammation
what is type 3 diabetes?
the link between sugar and Alzheimers.
high blood sugar leads to inflammation throughout your entire body and brain. chronic inflammation has been linked with the formation of the brain abnormalities that are hallmarks of Alzheimers disease.
how to know if a client has chronic inflammation?
- body aches
-brain fog
- chronic fatigue
- headaches
- low grade fever
- pain, swelling, redness, rashes
what is considered a non-specific "marker" for disease and would indicate something is going on?
an elevated C-reactive protein level in the blood
definition of type 1 and 2 diabetes?
the bodys inability to process sugars creates chronic inflammation throughout the body
definition of autoimmune disorders?
such as lupus, rheumatoid arthritis and celiac disease where the hallmark is chronic inflammation resulting from the immune system attacking the body
definition of multiple scerlosis?
a neurodegenerative and inflammatory immune conditions that causes issues throughout the body
definition of heart disease?
inflammation if the arteries is a signature aspect of heart diseasess the result of plaque build up, high cholesterol, and high blood pressure.
definition of depression?
low grade inflammation has been found present in the brains of those with clinical depression
what is the best thing you can do for your patient sho may be experiencing an inflammatory confition?
take out sugar from diet
5 ways to balance blood sugar?
1. move your body
2. get enough sleep
3. reduce stress
4.eat regularily and eat well
5. add some cinnamon
what does consuming 1-2 tbsp of healthy fat with each meal do to your body?
balanced blood sugar by slowing digestion and helping to absorb the fat-soluble vitamins A, D, E and K.
what is the effect of cinnamon on your blood sugar levels?
helps to reduce blood sugar levels by 29%
what is fructose?
occurs naturally in fruits, veggies, and their juices as well as honey and was once considered a good alternative to sugar because of its low ranking on the glycemic index
what is HFCS?
high fructose corn syrup, whose glucose has been changed into fructose. it is derived from genetically modified corn.
how is fructose metabolized by the body? what is the difference between fructose products?
metabolized the same whether it comes from corn syrup, cane sugar, beets or fruit. the difference is the AMOUNT of fructose in the food or beverage
what are the issues with consuming too much fructose?
HFCS overwhelm the bodys capacity to process it. it starts making fat from the fructose and sending them off into the bloodstream as triglycerides. high blood triglycerides are a risk for heart disease.
another issue is that fructose tricks your body into gaining weight by turning off your bodys appetite control.
how does fructose affect your hormones?
it doesnt suppress ghrelin (the hunger hormone) and doesnt stimulate leptin (satiety hormone). which results in feeling hungry all the time even though youve eaten
what is the ideal consumption daily of fructose and HFCS?
25 grams per day of fructose and avoid HFCS completely
what is the glycemic index?
aka GI
a numerical system of measuring how much of a rise in circulating blood sugar a carb triggers
the higher number the greater the blood sugar response
a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike
A GI level of 70, 69 and 55 or less are considered what?
70 = high
69 = moderate
55 and less = low
what is the bottom line of The GI?
a useful tool for determining the insulin response to foods, but just because a food may have a low rating it is not guaranteed to be good for you
Glycemic Load (GL) in relation to the glycemic index (GI)?
takes a step further and gives a fuller picture than does the GI alone. it also takes into account how much of a carb is in a serving of a specific food and not just how rapidly a carb turns into sugar.
a GL of 20, 11-19 and 10 or less is?
20- high
11-19- medium
10 or less- low
what has research shown aritifical sweeteners does to our appetitie?
can impair your ability to regulate your appetite, therefore, resulting in increased consumption of calories.
what is Aspartame (NutraSweet)?
made from the rearrangement of the chemical partnership of two amino acids - aspartic acid, phenylalaine and a small amount of mathanol.
Aspartame problems?
can cause certain cells to become excessively excited to the point they will quickly die
what is sucralose (splenda)?
made by replacing three select hydrogen-oxygen groups on sucrose (table sugar) molecules with three chlorine atoms.
-zero calorie sweetener
-600x sweeter then sucrose
sucralose problems?
can suppress beneficial bacteria on the gut, cause weight gain, and interfere with the absorption of nutrients and pharmaceuticals.
what is saccharin (sweet and low)?
zero calorie sweetener
300x sweeter
saccharin problems?
caused cancer yet returned to the market later
what is stevia?
- zero calorie herbal sweetener
- derived from a plant in the daisy family that grows in south america
-200-300x sweeter then sugar
-DOES BOT AFFECT BLOOD GLUCOSE LEVELS AND MAY AID IN WEIGHT LOSS, BLOOD SUGAR MAINTENANCE, AND BLOOD PRESSURE
what are complex carbohydrates composed of?
3 more sugars, containing fibre, vitamins and minerals
what do complex carbs do? examples?
take much longer to digest then simple sugars, so they dont raise blood sugar levels as quickly as simple carbs. instead they act as long-term fuel and contribute to energy production.
vegetables and whole grains are examples of complex carbohydrates
why does the body prefer carbs in veggies rather then grains?
becuase it slows the conversion to simple sugars like glucose, and decreases your insulin level.
what do grain carbohydrates do to the body?
increases your insulin levels and interfere with your ability to burn fat. MOST COMMON CULPRIT CAUSING INSULIN LEVELS TO BECOME ABNORMAL
what are the two types of complex carbohydrates?
Oligosaccharides and Polysaccharides
what do oligosaccharides contain? roles in the body?
contain - between 3 and 20 sugar units
roles - support immune function
- absorb minerals
- fscilitate digestive health
- form fatty acids
what are oligosaccharides also known as?
prebiotics becuase they feed the healthy bacteria in your gut
polysaccharides contain?
most complex type of carbs and contain more then 20 sugar units
what are the two categories of polysaccharides?
starches and non starches
non-starch polysaccharides have the flowing roles in the body?
- supoort healthy blood sugar and cholesterol levels
- soothes the GI tract and joints
- modulates the immune system
starchy polysaccharides have the following roles in the body?
- converts into glucose to be used as energy for your body
- provides nourishment for the beneficial bacteria in your colon (resistant starch)
what three layers are whole grains made up of?
the brain, thw germ and the endosperm
what are sprouted grains, seeds and nuts high in?
high in antioxidants and encourage the growth of good bacteria and helps to keep the colon clean.
sprouts are a good source of? and high in?
good source of fibre and protein and are very high on vitamins and minerals
what is gluten? what are glutens health concerns?
gluten is a general name for the proteins found in grains such as rye, barley and wheat.
gluten helps food maintain their shape, acting as a type of glue that holds the food togethef.
gluten has become an increasing health concern due to the glyphosate sprayed on it and its hybridized protein
grain example : AMARANTH
nut flavour to the food
high in protein
high amounts of lysine and methionine (two essential amino acids) not frequently found in grains
high in fibre and contains calcium, iron, potassium, phosphorus in addition to vitamin A and C.
5x the iron and 3x the fibre then wheat
grain example : BARLEY
high gluten grain
"hulled" barley is the least processed and found only in natural stores
high in protein, niacin, folic acid, thiamine, calcium, magnesium, and phosphorus
grain example : BUCKWHEAT
gluten free
plant
contains bioflavonoid rutin, high quality protein, folic acid, vitamin B6, calcium and iron
CAN BE MIXED WITH GRAINS SO CHECK THE LABELS
grain example : KAMUT
unhybridized strain of wheat
contain 40% more protein, 65% more amino acids, and is more digestable then common wheat
low in gluten
contains protein, pantothenic acid, calcium, magnesium, phosphorus, potassium, and zinc
grain example : MILLET
protein rich cereal grass
contains protein, calcium, iron, magnesium, potassium and phosporus
grain example : OATS
rich in antioxidants, protein, calcium, potassium, iron, vitamin A, thiamine and pantothenic acid.
some oats are considered gluten free others arent
grain example : QUINOA
highly nutritious and protein rich.
actually a seed
contains all 8 essential amino acids
considered a complete protein source
higher in unsaturated fats and lower in carbs then most grains
contains protein, calcium, iron, phosphorus, vitamin E, and lysine.
grain example : BROWN RICE
naturally high in vitamin B and E, protein, fibre, manganese, selenium, magnesium and tryptophan
grain example : WILD RICE
marsh grass
contains protein, fibre, manganese, folate, zinc, magnesium, phosphorus, niacin and iron.
grain example : RYE
low in gluten
contains protein, calcium, magnesium, lysine and potassium
grain example : SPELT
easier to digest then most grains and is higher in balanced amino acids, fats and crude fibre than wheat.
contains protein, vitamin B, and minerals (iron and potassium).
grain example : WHEAT
two main varieties of whole wheat thag correlates with seasons (hard red spring wheat and hard red winter wheat).
what is hard red spring wheat?
high in fibre and low in gluten
what is hard red wjnter wheat?
high in both protein and gluten
wheat contains?
b-complex, viramin E, protein, calcium, iron, magnesium, phosphorus, and potassium
why can wheat cause digestive issues?
due to the phytic acid content.
sprouted and fermented grains help with what?
helps with digestion and assimulation.
what is starch composed of?
amylopectin and amylose- two glucose polymers.
what does Amylose resist?
it resists digestion, and is known as resistant starch
what are resistant starches health benefits?
improved insulin sensitivity
lowered blood sugar levels
cancer risk reduction
reduced appetite to aiding in the function of digestion
resistant starch function
as a type of dietary fibre and are naturally found in many carbohydrate rich foods such as potatoes, grains, and beans, particularly when these foods are cooled
4 different types of resistant starch?
TYPE 1 : found in grains, seeds and legumes with a hard outer coating resists digestion
TYPE 2 : found in some starchy foods, including potatoes, and unripe green bananas
TYPE 3 : formed when certain starchy foods, including potatoes and rice, are cooked and cool. like when you cook a potato and then put it in the fridge overnight before eating it (be sure to eat it cold and not to re-heat it). the cooling turns into some of the digestible starches into resistant starches. it is also formed when pasta is cooked al dente (firm instead of soft).
TYPE 4 : chemically processed synthetic form created in a lab to be resistant to digestive enzymes
Gliadin Sensitivity
a protein molecule in gluten, that can provoke inflammation in people with sensitivites
what are the effects on a person with a sensitivity to Gliadin?
upon digestion, the gluten proteins break down into peptides. when gliadin in gluten becomes water soluble it is free to bind to cells in your body. if you are sensitive your body will make antibiotics to gliadin and attack the cells gliadin has attached itself to, treating those cells as an infection.
what forms of gluten DO NOT contain Gliadin?
- rice
- corn
- buckwheat
- millet
how many months does jt take to see changes when excluding gluten in a diet?
6-9 months
how many days does it take for inflammation to start to go down following eliminating gluten?
30-90 days
what is celiac disease?
extreme gluten intolerance, a serious genetic autoimmune disease that interferes with the absorption of nutrients from food
what is damaged in individuals with celiac disease when they eat gluten?
damage occurs to the tiny hair like protrusions in the small intedtine called villi. in the small intestines the villi which plays a critical role in the absorption of fats, proteins, vitamins, and minerals through the small intestine inti the bloodstream to be used by the body.
what is fibre made up of?
sugar units bonded together. fibre is categorized as a carb found in plants, but it does not act like other carbs.
why is having a diet with fibre a good idea for weight loss?
- passed through undigested, cannt be broken down into sugar
- zero calories
- balances blood sugar
- promotes satiety
- assoc with lower risk of heart disease
- slows the rise of blood glucose after eating
soluble fibre
soft fibre
lowers blood cholesterol
controls blood sugar
too much soluble fibre can create constipation
insoluble fibre
bulky
helps you feel fuller and promotes bowel regularity
fibre intake recommendations?
30-40 grams per day
DV 21-38 grams per day
what is the link between fibre and obsetiy in regards to womens health?
women who have more fibre are at a lower risk of obesity