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Maximize Nutrition With Carbohydrates_Final

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>> Hello again. Ready to talk more about macronutrients? Now that we've saturated you with fat, let's move on to carbohydrates. For many people carbohydrates are the largest portion of their diet. They are great source of energy that can be used quickly and without much effort. Well, they're not actually used to synthesize hormones, like fat and protein are, they drive all the engines in the body that produce hormones. So they have an important place at the table too. There are a wide variety of carbohydrates. In this lecture, we'll review all the major types. First, we have monosaccharides. These are the simple sugars. They include fructose which is found primarily in fruit, soft drinks, syrups, and sweeteners. And glucose, which is also found primarily in fruit and sweeteners but also grains and potatoes. Then we have disaccharides which are sugars made of two sugar chains. They include sucrose which is found in dried fruit and refined sugar, lactose, which is found primarily in milk and dairy products, and maltose, which is found in molasses. Both, monosaccharide and disaccharide sugars should be limited in your client's diets because too much can negatively impact blood sugar and insulin levels. They also have the potential to increase inflammation in the body. Next, we have polysaccharides which are made up of monosaccharides that are linked together. They include glycogen, starch, dextrin, cellulose, and pectin. Polysaccharides are mostly considered to be starch and fiber. They can all be found in a wide variety of vegetables, fruits, legumes, and seeds. Between the simple sugars and the polysaccharides, we have a class of carbohydrates called oligosaccharides. These sugars are small chains of monosaccharides classified as prebiotics which is good because this is a much easier term to pronounce. They include fructooligosaccharides which are found primarily in chicory, onions, and asparagus, and galacto-oligosaccharides which are found primarily in lentils, chickpeas, and green peas. There is a lot of new research suggesting that prebiotics are very helpful in cultivating healthy gut flora because they're essentially food for probiotics. Finally, we have polyols, also known as the sugar alcohols. They include maltitol, mannitol, sorbitol, xylitol, glycerol, and erythritol. Polyols are often used as sugar replacements in chewing gum, mints, low-carb protein bars and shakes, ice cream, and baked goods. They're what make diet foods taste sweet. While they don't cause a blood sugar spike, they can cause bloating, gas, and diarrhea because they are only partially digested in the small intestine. This can lead to fermentation in the large intestine. With so many types of carbohydrates and so much information out there, your clients are likely wondering, what are the best sources of healthy carbohydrates. Do you know? We can't stress enough that the best choices in carbohydrates are those found in whole foods. By that, we don't mean that grocery store. We're talking about foods that come directly from the earth. The less processed the better for your body and your hormonal health. Processed carbohydrates are increasingly being seen as the culprit in heart disease, metabolic syndrome, obesity, thyroid disease, infertility, and adrenal abnormalities. They increase inflammation in the body worsen insulin resistance and drive up the production of cortisol and estrogen. While it's true that some people process and utilize carbohydrates better than others to maintain hormonal health, all of your clients could likely benefit from cutting down on or eliminating white sugar, white flour, corn products and other refined carbohydrates in their diets. These are processed immediately into sugar in the body and cause a spike in insulin levels. More energy than the body can use at once is released into the system, forcing the body to store it as either glycogen in the liver or fat in the tissues. Of course, this is easier said than done. The last thing many people want to give up are beloved comfort foods, like pasta and baked goods. But if your client is serious about optimizing hormone function, this is a crucial discussion to have and coach them through. A helpful way to start the process is to suggest that your client work on stabilizing his or her morning blood sugar. This can be accomplished by eating a high-protein, high-fat breakfast like eggs, greens, sausage, and avocado. Ask your clients what their usual breakfast is and then ask them which fat and protein rich foods they like that they can add into start to crowd out the carbs. Over time, they can shift the macronutrient profile of their breakfast to an optimal balance for blood sugar and they'll start to feel good without making any abrupt changes. This can feel a lot less threatening and a lot more doable than asking your client to go cold turkey on sugar or to cut out her afternoon sweet indulgence. Eliminating foods is a first step can create feelings of deprivation, so remember to always crowd out. Refined carbs are typically the poorest quality carbohydrate to consume and on the other end of the spectrum. Vegetables are probably the healthier source of carbohydrate in our diets. Low in sugar, high in fiber with a wide variety of antioxidants, vitamins, and micronutrients, they are the shining star of the carbohydrate world. Next in the lineup is fruit. Although higher in sugar than most vegetables, they're still a great way to get those antioxidants and other nutrients. The thing to remember with fruit is that it's better eaten whole keeping the fiber and micronutrients intact. So you'll want to explain to your clients that they'll get way more nutritional mileage if they chosen orange over orange juice or a fruit salad over a fruit-flavored water. This kind of stuff is common knowledge to us but is not a given for many of your clients. Fruit can be very high in fructose which is a simple sugar, but the fiber keeps your body from absorbing all that sugar at once and then storing it as fat. Unless you are on a diet that restricts fruit, think of them as nutritious healthy sources of carbohydrates. If your client is struggling with insulin resistance, he or she may need to limit intake of high sugar fruits, like figs, pineapple, mango, bananas, and litchis. Instead, they should opt for lower sugar fruit, like raspberries, strawberries, and blackberries. Starchy fruit and vegetables, like potatoes, sweet potatoes, squash, green bananas, legumes, peas and beans contain resistant starches which are named as such because they resist digestion. They aren't broken down in the stomach or small intestine, so they make it all the way to the colon where they act similarly to fiber. Because of this, they help to improve insulin sensitivity. Remember, we talked about short chain fatty acids. Well, digesting resistant starch produces short chain fatty acids to grain or not to grain. Next, let's address the burning question of whether or not to eat grains. This is a very divided subject. In the past, whole grains were a large part of the recommended daily diet, but we've come to find that they aren't as necessary nor as healthy as we have been told. Many grains contain gluten or similar protein which makes them difficult to digest for a lot of people. We'll talk more about gluten sensitivity in another module, but here is a quick rundown of hormonal issues related to it. In people with gluten sensitivity, the inflammation in the GI tract worsens insulin resistance, raises cortisol levels, and increases body fat. Gluten intolerance has also been linked to the autoimmune thyroid diseases, Hashimoto's and Graves' disease. The grains to look out for are wheat, barley, rye, kamut, and spelt. Oats also have a protein similar to gluten which can cause a gluten like sensitivity in some people. Studies show that about a third of people in the US have some level of gluten sensitivity. This number may actually be much higher amongst women with hormonal imbalances. Corn is another wholegrain to look out for because a large amount of it is genetically modified, sprayed with glyphosate which is marketed as Roundup and processed into an array of corn based products. The only way to avoid the genetically modified Roundup contaminated corn is to make sure it's organic. So is it okay to eat the other grains? Well, it depends on the person. The ability to tolerate other grains varies widely. This is why there is no clear cut "Yes or no" answered to the great grains debate. There is a gene called AMY1 that creates the digestive protein amylase. People from cultures that are or were grain oriented have multiple copies of the AMY1 gene. The more copies, the more person is able to digest grains. Those who don't have a lot of copies of this gene don't fear as well with grain in their diet. For those who can tolerate grains, there are very good source of fiber which slows down the absorption of sugars in the stomach and small intestines. Fiber is also necessary for a healthy functioning colon. Whole grains also contain the beneficial resistant starches which we talked about earlier. The gluten free grains that are often well tolerated include quinoa, brown or black rice and even white rice in some cases, buckwheat, amaranth, and millet. It would be nice to say that everyone can eat whole grains but the fact is they're definitely not for everybody. Whole grains are difficult to digest and they're meant to be that way. In fact, if you think about it, we can't eat them whole. They have to be broken open in some way, whether they are cracked, ground, flaked, or popped. Therefore, it's very important to pay attention to any symptoms you or your clients experience when eating grains because grain sensitivity is a real thing, not just a fat diet like many have come to belief. Typical symptoms of gluten or grain sensitivity include stomach cramps, nausea, indigestion, vomiting, constipation or diarrhea, sneezing stuffy or runny nose that may happen when you eat these foods or may be chronic, hives or skin rash, mouth sores also known as canker sores, headaches, asthma, and fatigue. Okay, that concludes our overview of carbohydrates and their impact on hormonal health. Let's recap. The different types of carbohydrates are monosaccharides, disaccharides, polysaccharides, oligosaccharides, and polyols. Within each of these categories are the different types of sugars. They're found in varying foods and affect the body in varying ways. The best carbohydrates come from whole food sources with vegetables as a star of the show and fruit as a supporting talent. Refined carbohydrates are at the other end of the spectrum and are not good for the body as they can lead to blood sugar instability, weight gain, and inflammation. Grains can be great sources of fuel and fiber but they're not for everyone. Many people have sensitivities to grains that make them hard to digest and cause a variety of unpleasant side effects. Therefore, it's important to pay attention to a client's physical and emotional symptoms that present when they eat these foods and take bio-individuality into account, instead of taking a black and white stands of grains is either good or bad. So what's your unique story? Are you a carb lover or do you minimize your intake? Do you have sensitivity to grains? If so, what's that like for you? Understanding and sharing about your own Health Histories with one another is an important part of this journey. So head on over to the Facebook group and share about yourself. Thanks so much for watching. I'll see you later.

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Duration: 12 minutes and 15 seconds
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Language: English
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Posted by: ninaz on Mar 23, 2018

Maximize Nutrition With Carbohydrates_Final

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