An Informational Report

Carbohydrates The Fuel Of Life

TRISHA DEHALL FIT BODY FITNESS & DETOX, LLC.

Disclaimer: The information in this report is presented for informational and educational purposes only. It is not a substitute for diagnosis, treatment and advice of a qualified healthcare provider. We do not intend to diagnose, treat, cure or prevent any illness or disease. Consult with your healthcare provider prior to using any advice or product mentioned in this report. The reader of this report is highly recommended to investigate the safety and efficacy of any natural or alternative therapy, diet, nutritional advice, supplement or health modification program before commencing.

Carbohydrates are important for your health. They’re your body’s source of fuel so

you can do all of your day’s activities. The energy produced by carbohydrates is 4

calories per gram. Proteins also provide 4 calories per gram. Fats by the way are 9

calories per gram.

Carbohydrates have gotten a lot of press lately, especially when it comes to weight

gain. But carbohydrates aren't all bad. Because of their numerous health benefits,

carbohydrates have a rightful place in your diet. In fact, your body needs carbohydrates

to function well. But some carbohydrates may be better for you than are others.

Carbohydrates are one of three basic macronutrients needed to sustain life (the other

two are proteins and fats). They are found in a wide range of foods that bring a variety

of other important nutrients to the diet, such as vitamins and minerals, phytochemicals,

antioxidants, and dietary fiber (which I really go into detail later on in this report). Fruits,

vegetables, grain foods, and many dairy products naturally contain carbohydrates in

varying amounts, including sugars, which are a type of carbohydrate that can add taste

appeal to a nutritious diet. Food manufacturers also add carbohydrates to processed

foods in the form of starch or added sugar and this is what gets us into trouble when it

comes to weight gain.

Carbohydrates come in simple forms such as sugars and in complex forms such as

starches and fiber. The body breaks down most sugars and starches into glucose, a

simple sugar that the body can use to feed its cells. Complex carbohydrates are derived

from plants. Carbohydrates are classified into mono, di, tri, poly and heterosaccharides.

The smallest carbohydrates are monosaccharides such as glucose whereas

polysaccharides such as starch, cellulose and glycogen can be large and even

indeterminate in length.

Now let’s first discuss the SUGARS that make up carbohydrates, but don’t worry I’ll get

right back to the difference types of carbohydrates so just hand on. Sugars get very

complicated so I am going to keep this as basic and to the point as I can

Types of Sugars Found In Carbohydrates

Sucrose, glucose and fructose are important carbohydrates, commonly referred to as

simple sugars. Sugar is found naturally in whole foods and is often added to processed

foods to sweeten them and increase flavor. Your tongue can't quite distinguish between

these sugars, but your body can tell the difference. They all provide the same amount of

energy per gram, but are processed and used differently throughout the body.

Structure

Sugars come in several forms, most containing approximately four calories per gram.

Simple sugars are called monosaccharides, made up of single sugar molecules.

Examples of these are glucose, fructose, and galactose. When two simple sugars are

joined together by a chemical bond they are called disaccharides, the most common of

which is sucrose or table sugar. Table sugar is made up of equal amounts of the simple

sugars glucose and fructose, which are joined together by chemical bonds. Starches

and fiber are made up of many simple sugars joined together chemically. Any

carbohydrate that is made up of more than two simple sugars is referred to as a

polysaccharide.

Glucose

The most important monosaccharide is glucose, the body’s preferred energy source.

Glucose is also called blood sugar, as it circulates in the blood, and relies on the

enzymes glucokinase or hexokinase to initiate metabolism. Your body processes most

carbohydrates you eat into glucose, either to be used immediately for energy or to be

stored in muscle cells or the liver as glycogen for later use. Unlike fructose, insulin is

secreted primarily in response to elevated blood concentrations of glucose, and insulin

facilitates the entry of glucose into cells.

Fructose

Fructose is a sugar found naturally in many fruits and vegetables, and added to various

beverages such as soda and fruit-flavored drinks. However, it is very different from

other sugars because it has a different metabolic pathway and is not the preferred

energy source for muscles or the brain. Fructose is only metabolized in the liver and

relies on fructokinase to initiate metabolism. It is also more lipogenic, or fat-

producing, than glucose. Unlike glucose, too, it does not cause insulin to be released

or stimulate production of leptin, a key hormone for regulating energy intake and

expenditure. These factors raise concerns about chronically high intakes of dietary

fructose, because it appears to behave more like fat in the body than like other

carbohydrates – and is found in fruits, honey, and root vegetables.

Sucrose

Sucrose is commonly known as table sugar, and is obtained from sugar cane or sugar

beets. Fruits and vegetables also naturally contain sucrose. When sucrose is

consumed, the enzyme beta-fructosidase separates sucrose into its individual sugar

units of glucose and fructose. Both sugars are then taken up by their specific transport

mechanisms.

Alright because this is just meant to be an informational report that’s about all I going to

say about the sugars in carbohydrates right now, but believe me I could write volumes

of books (oh wait there are) just on sugars and their reactions to the body (diabetes

being one). So we are going to move on now…

Do We Need All Types Of Carbohydrates to Be Healthy?

The primary use for carbohydrates in the body is energy, but carbohydrates are not the

only dietary source of energy, as fats are also used for energy (and in fact are the main

way the body stores energy). The Institute of Medicine's Dietary Reference guide says,

"the lower limit of dietary carbohydrate compatible with life apparently is zero, provided

that adequate amounts of protein and fat are consumed." The body can actually make

what little glucose is strictly necessary (the Institute of Medicine reckons this to be about

22-28 grams per day) in a process called gluconeogenesis, primarily from proteins.

That said, foods that contain carbohydrate also contain important nutrients for

us. Many people respond well to lower-carb diets, the vegetables and fruits richest in

vitamins, minerals, fiber, and phytonutrients are also the lowest in carbohydrate, and

with some attention we can eat a healthy diet that has much less carbohydrate than the

starchy diet often recommended by professionals or the sugary/starchy diet often

consumed by people today.

Classifications of Carbohydrates

There are two major classifications of carbohydrates, namely simple carbohydrates and

complex carbohydrates. Complex carbohydrates are also called starchy carbs,

because they are made up of a long complex carbohydrates chain. Fibrous carbs

are a component of complex carbs, just like minerals and vitamins in any other foods.

There are foods which are mainly composed of starch and are called starchy carb

foods, while other foods which have fiber as their main component, are called foods rich

in fibrous carbs.

So let me make this very clear – you really have basically 3 forms of Carbohydrates:

Simple - Simple carbohydrates, are made of just one or two sugar molecules.

They’re a quick source of energy, because they’re very rapidly digested

Complex - (starchy) are made up of a long complex carbohydrates chain and

supply us with a slower burning source of energy.

Fibrous - Full of fiber, they are the indigestible portion of plants that are full of

phytonutrients (a substance found in certain plants which is believed to be beneficial to

health and help prevent various diseases) and antioxidants (are man-made or natural

substances that may prevent or delay some types of cell damage).

Let’s break each one of these forms apart so you can completely understand what they

do and why you need some of them in your daily meal plans.

Carbohydrates of all types are usually broken down into glucose (as I mentioned

above), which is then absorbed into the bloodstream, giving us the required supply of

energy. Now, with simple carbohydrates (like jams, table sugar, candies, desserts and

so on) the digestion process goes quick and you tend to feel hungry again, in a short

while. But, in case of complex carbohydrates, the assimilation and absorption process

goes at a much slower pace, hence, it gives you a more sustained source of energy and

keeps you feeling fuller for a long time. Since complex carbs follow a slow digestion

process, they keep you feeling fuller and usually considered healthier as opposed to

simple carbs. Let us discuss a little more in detail about these complex carbs, aka as

starchy carbs, and its subset, fibrous carbs. Our bodies are able to completely absorb

and digest all the caloric energy in starches. Therefore, the calorie density of starch is

higher than fibrous carbs which are not completely absorbed.

Starchy Carbs Vs. Fibrous Carbs

Starchy Carbs

• Starches are long complex chains of simple carbs, and are called complex

carbohydrates.

• Starches usually please your palate, but are less healthy.

• Certain types of Starchy carbs are not a good idea if you are on a weight loss regime.

• Not usually recommended for sugar-sensitive people, as it tends to shoot up blood

sugar levels.

• Intake of starchy carbs can lead to mood swings and increase your craving for sugar

or sweet foods.

Fibrous Carbs

• Fibrous carbs are a part of the complex carbohydrates group.

• Fibrous carbs are much healthier than some types of starches.

• Fibrous carbs boost your metabolism and are the main ingredient of a weight loss

regime.

• Intake of fibrous carbs are a must for sugar-sensitive person, as it tends to burn extra

fat in the body, keeping you away from obesity.

• Fibrous foods can improve your metabolic activity.

Now you see that fibrous carbs are a part of starchy carbs. Although not all starchy

carbs have fibrous carbs as their component, but those which have them are definitely

healthier and are more sustained sources of energy. A high intake of fibrous carbs is

more beneficial as they maximize the number of fat burning enzymes and assist in

weight loss.

Due to their thermic effect, some fibrous carbs are actually said to have "negative

calories." Here is a list of some great fibrous carbs to help you succeed in burning fat

and building a lean body:

broccoli

cauliflower

zucchini

tomatoes

asparagus

green beans

squash

cucumber

spinach

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)

Asparagus

Bell Peppers (green, yellow & red)

Brussels Sprouts

Celery

Cabbage

Cucumber

Onions

Garlic

Complex (starchy) Carbs

Oatmeal (Old Fashioned or Quick Oats)

Sweet Potatoes (Yams)

Beans (pinto, black, kidney)

Oat Bran Cereal

Brown Rice

Farina (Cream of Wheat)

Multigrain Hot Cereal

Pasta

Rice (white, jasmine, basmati, Arborio, wild)

Potatoes (red, baking, new)

Legumes

You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The Nutrition Facts label shows total carbohydrates, which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. It may also list total fiber, soluble fiber and sugar separately. Terms such as "low carb" or "net carbs" often appear on product labels, but the Food and Drug Administration doesn't regulate these terms, so there's no standard meaning. Typically net carbs is used to mean the amount of carbohydrates in a product excluding fiber or excluding both fiber and sugar alcohols. So let’s look at an example: a typical box of Granola Cereal has a total of 39 grams of carbohydrates, 6 grams of dietary fiber and 9 grams of sugar. We would subtract the 6 grams of fiber and the 9 grams of sugar from the 39 grams leaving us 24 grams of “net carbs”.

Carbohydrates And The Glycemic Index

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

Why Is GI Important?

Low-GI diets have been associated with decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas. Taking

advantage of these potential health benefits can be as simple as sticking with whole, natural foods that are either low or very low in their GI value.

Most healthcare organizations use a "high," medium" and "low" rating system for GI. Using this system, foods get classified in the following way:

Low GI Medium GI High GI

0-55 56-69 70 or greater

Weight-loss diets based on the glycemic index typically recommend limiting foods that

are higher on the glycemic index. Foods with a relatively high glycemic index ranking

include potatoes and corn, and less healthy options such as snack foods and desserts

that contain refined flours. Many healthy foods, such as whole grains, legumes,

vegetables, fruits and low-fat dairy products, are naturally lower on the glycemic index.

If you would like to learn more about the Glycemic Index please jump on the internet and check it out. I personally stick with carbs that are low too medium on the Glycemic Index.

Carbohydrates And Your Health

Providing energy

Your body uses carbohydrates as its main fuel source. As I discussed earlier; sugars

and starches are broken down into simple sugars during digestion, then absorbed into

your bloodstream. From there, the glucose enters your body's cells with the help of

insulin and the glucose is used by your body for energy, fueling all of your activities,

whether it's going for a jog or simply breathing. Extra glucose is stored in your liver,

muscles and other cells for later use or is converted to fat.

Protecting against disease

Some evidence suggests that whole grains and dietary fiber from whole foods help

reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and

type 2 diabetes. Fiber is also essential for optimal digestive health. (I have gone much

more into detail about fiber at the end of this Informational Report)

Controlling weight

Evidence shows that eating plenty of fruits, vegetables and whole grains can help you

control your weight. Their bulk and fiber content aids weight control by helping you feel

full on fewer calories. Contrary to what low-carb diets claim, very few studies show that

some diet rich in healthy carbohydrates leads to weight gain or obesity.

Choosing carbohydrates wisely

Carbohydrates are an essential part of a healthy diet, and they also provide many

important nutrients. Still, not all carbs are created equal. Here's how to make healthy

carbohydrates work in a balanced diet:

Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and (if

you must) canned fruits and vegetables without added sugar. They're better

options than are fruit juices and dried fruits, which are concentrated sources of

natural sugar and therefore have more calories. Also, whole fruits and vegetables

add fiber, water and bulk, which help you feel fuller on fewer calories. Once again

eat your fruit don’t drink it!

Choose whole grains. Whole grains are better sources of fiber and other

important nutrients, such as selenium, potassium and magnesium, than are

refined grains. Refined grains go through a process that strips out parts of the

grain — along with some of the nutrients and fiber.

Stick to low-fat dairy products. I am not a big fan of dairy products, however if

you feel you need dairy in your meal plans then choose the low-fat versions of

milk, cheese, yogurt and other dairy products to help limit calories and saturated

fat. And beware of dairy products that have added sugar.

Eat more beans and legumes. Legumes, which include beans, peas and lentils,

are among the most versatile and nutritious foods available. Legumes are

typically low in fat; contain no cholesterol; and are high in folate, potassium, iron

and magnesium. They also have beneficial fats and soluble and insoluble fiber.

Because they're a good source of protein, legumes can be a healthy substitute

for meat if you are a vegetarian or want to add something different in your protein

selections.

Limit added sugars. Added sugar probably isn't harmful in small amounts. But

there's no health advantage to consuming any amount of added sugar. In fact,

too much added sugar, and in some cases naturally occurring sugar, can lead to

such health problems as inflammation, poor nutrition and weight gain.

So choose your carbohydrates wisely. Eliminate foods with added sugars and refined

grains, such as sugary drinks, desserts and candy, which are packed with calories, but

low in nutrition. Instead, go for fruits, vegetables and whole grains.

Dietary Fiber

In the past few years’ fiber has received a great deal of well justified attention from nutritional scientists throughout the world. In addition to its impressive known benefits, research - now underway - may shed light on its possible role in preventing certain types of cancer, heart disease and other ailments all too common in Western civilization. Yet few people really understand what fiber is and why it is so important to your health and well-being. So allow me to briefly explain fiber to you. WHAT IS DIETARY FIBER? There is more to fiber than crunch. What Grandma calls roughage, scientists know as fiber. Fiber is an indigestible complex carbohydrate found in plants. Fiber is not a single food or substance and in itself has no calories because the body cannot absorb it. Therefore, high fiber foods low in fat are low in calories such as fruits and vegetables. Fiber can be divided into two categories according to their physical characteristics and effects on the body: Water insoluble and water soluble. Each form functions differently and provides different health benefits. Insoluble fibers, such as cellulose, hemicellulose and lingnin, do not dissolve in water. Soluble fibers, such as gum and pectin, do dissolve in water. WHAT FOODS SUPPLY WHICH FIBER ? A misconception shared by most people is that all fiber is pretty much the same. In fact, there are a great many different fibers from different sources with individual characteristics. They all come from one of four natural sources: legume, grain, vegetable and fruit.

Soluble Fiber Insoluble Fiber

oatmeal oatbran nuts and seeds

legumes

peas beans lentils

fruits

whole grains

whole wheat breads

wheat bran rye couscous brown rice bulgur barley breakfast cereals

seeds vegetables

“But remember you must drink at least 32 to 64 ounces of water a day!” HEALTH BENEFITS OF FIBER While fiber will solve most problems of constipation it is equally effective in controlling simple diarrhea because it maintains the proper pace and bulk required for digestive function. The less time odious substances spend lying around in your colon, the less time they have to disrupt cell functioning and create confused, dangerous, blind, self-serving cells (i.e. cancer). We hear a lot of talk about environment and pollution these days. Let's consider our intestinal environment that affects all our cells, tissues and, consequently our health and well-being. Fibers like ground flax seeds, and whole grains has the ability to scrub out all the convolutions in the intestines so that they are clean. It removes toxins and wastes deposited in the intestines from all the complex systems of your organism. Certain fibers have a way of trapping and removing many harmful bacteria in the intestines but, from the standpoint of detoxification, they can bind a lot of the toxic agents that are produced in our bodies.

Fiber does many good things:

• It helps keep blood sugar and insulin at a steady level. (sugar can be a carcinogen also) • Fiber helps keep your appetite satisfied. If your gut feels full, you don't feel the need for a couple of candy bars. (overeating and obesity can contribute to cancer.)

• Fiber stimulates the body to produce substances that regulate the growth of cells in the colon lining. (regulated growth is good. It's unregulated growth that happens during cancer.) • Fiber collects and holds bile acids. Acids just running loose can wreak havoc of their own, even if they are good for digestion. Soaking them in fiber and letting them out a little at a time is a nice way to get their good effects without the bad. • Soluble fiber helps to lower cholesterol, better known for its link to heart disease but also something that just may feed cancer as well. Cholesterol clogs things up, and clogged things can stagnate. Things that stagnate can begin to lose their normal function.

If you have been doctoring your morning cereal with wheat bran in the hopes of getting fiber's benefits, what you are mostly getting are larger, softer stools. This kind of fiber "bulks up" waste and moves it through the colon more rapidly, preventing constipation and possibly colon cancer. The trickiest accomplishments of fiber may lie with the stickiest kinds, the gums and pectins, as they may keep cholesterol under control by removing bile acids that digest fat. The same types of fiber may regulate blood sugar as well. This is accomplished by coating the gut's lining and delaying stomach emptying. As a result, they can slow sugar absorption after a meal and may reduce the amount of insulin needed. Fiber is a weight watcher’s dream since fibers like cellulose and hemicelluloses take up space in the stomach, making us feel full, therefore food intake is less.

Fiber and heart disease - High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. Cereal fiber, the fiber found in grains, seemed particularly beneficial. A related Harvard study of female nurses produced quite similar findings.

Fiber intake has also been linked with the metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of fiber may somehow ward off this increasingly common syndrome.

Fiber and type 2 diabetes - Type 2 diabetes is the most common form of diabetes. It is characterized by sustained high blood sugar levels. It tends to develop when the body can no longer produce enough of the hormone insulin to lower blood sugar to normal levels or cannot properly use the insulin that it does produce There are several important factors that may help lower your risk for type 2 diabetes, such as maintaining a healthy weight, being physically active, and not smoking. Researchers are also trying

to pinpoint any relevant dietary factors, one of which seems to be a high-fiber diet. The studies of male health professionals and female nurses both found that a diet high in cereal fiber was linked to a lower risk of type 2 diabetes.

When it comes to factors that increase the risk of developing diabetes, a diet low in cereal fiber and rich in high glycemic index foods (which cause big spikes in blood sugar) seems particularly bad. Both Harvard studies - of nurses and of male health professionals - found that this sort of diet more than doubled the risk of type 2 diabetes when compared to a diet high in cereal fiber and low in high glycemic index foods.

Foods that have a high glycemic index include potatoes, refined foods such as white bread, white rice, refined cereals (corn flakes, Cheerios), white spaghetti, and sugar. Foods with a low glycemic index do not raise blood sugar levels as quickly and, therefore, are associated with a lower risk of type 2 diabetes. Low glycemic index foods include legumes, whole fruits, oats, bran, and whole-grain cereals. If you wish to find a complete list of the glycemic index values of foods the internet has many (and I mean many) sites that can help.

The Use of Fiber in the Irritable Bowel - Irritable bowel syndrome (IBS) is one of the most common disorders of the lower digestive tract. There is no disease present with IBS, but it creates bothersome symptoms such as altered bowel habits -- constipation, diarrhea, or both alternately. There may also be bloating, abdominal pain, cramping, and spasm. An attack of IBS can be triggered by emotional tension and anxiety, poor dietary habits, and certain medications. Increased amounts of fiber in the diet can help relieve the symptoms of irritable bowel syndrome by producing soft, bulky stools. This helps to normalize the time it takes for the stool to pass through the colon. Liquids help to soften the stool. Irritable bowel syndrome, if left untreated, may lead to diverticulosis of the colon.

Fiber and diverticular disease - Diverticulitis, an inflammation of the intestine that in Western society is one of the most common age-related disorders of the colon. In North America, this painful disease is estimated to occur in one-third of all those over age 45 and in two-thirds of those over age 85. Among male health professionals in a long-term follow-up study, eating dietary fiber, particularly insoluble fiber, was associated with about a 40 percent lower risk of diverticular disease.

Fiber and constipation - Constipation is the most common gastrointestinal complaint in the United States and is of particular concern to the elderly. The gastrointestinal tract is highly sensitive to dietary fiber, and consumption of fiber seems to relieve and prevent constipation. The fiber in wheat bran and oat bran seems to be more effective than similar amounts of fiber from fruits and vegetables. Experts recommend increasing fiber intake gradually rather than suddenly. The intake of water should also be increased, as fiber absorbs water. By the way, wondering how much water or other beverages you should drink a day? The Institute of Medicine's Food and Nutrition Board gives the following general recommendations for water consumption: Women generally need to consume 91 ounces of water each day from beverages and foods, while men

generally need to consume 125 ounces each day. People typically obtain about 80 percent of their water from beverages (including beverages that contain caffeine) and 20 percent of their water from foods. So for women, that translates into drinking 9 8-oz. glasses of water or other beverages each day and obtaining another 18 ounces of water from foods; for men, that translates into drinking roughly 12 8-oz. glasses of water or other beverages each day, and obtaining another 25 ounces of water from foods.

ARE YOU GETTING ENOUGH FIBER? Although fiber is not considered an essential nutrient, the U.S. Surgeon General and many professional health organizations recommend a diet containing 20-35 grams of fiber a day. The average American diet barely consumes half of this amount with an intake of 10-15 grams daily if you are lucky. Increasing the consumption of complex carbohydrates is the best way to increase fiber intake. Now this does not give you a ticket to go out and eat all the carbs you can. Remember whole unprocessed grains (and no, donuts do not fall into this category), moderate amounts of nuts, fruit and beans per day with lots of vegetables should do the trick. A large increase in fiber over a short period of time may result in bloating, diarrhea, gas and general discomfort. So add fiber gradually over a period of time (3 weeks) to avoid abdominal problems.

Remember to increase the amount of both kinds of fiber. Below are some tips to help:

Choose fresh fruit or vegetables rather than juice. Eat the skin and membranes of cleaned fruits and vegetables. Choose bran and whole grain breads & cereals daily. An increase in fiber should be accompanied by an increase in water. Eat less processed foods and more fresh ones. It is better to get fiber from foods rather than fiber supplements as foods are

more nutritious. Substitute legumes for meat two to three times per week in chili and soups. Snack on raw vegetables instead of chips, crackers, or chocolate bars. Replace white rice, bread, and pasta with brown rice and whole-grain products.