1. “The Need for Carbs”

2. Glucose is an important fuel for most body functions.
Only two other nutrients can provide energy: protein and fats
Protein is more expensive,
And there are disadvantages to overuse (which we’ll discuss soon)

3. Fats are usually not used as fuel for the brain and central nervous system.
So carbs are the best choice.
“The preferred source of carbs are starchy whole foods that supply complex carbs.”

4. “Sugars also play roles in functioning of body tissues.”
For example, sugars that dangle from protein molecules can change their function.

5. Should I go on a no-carb diet?
“There are important carbs that assist in weight loss!”
So not all carbs cause fattening.
Why not?

6. Lower in Calories “Carbs are lower-calorie than fats.”
So does that mean that they won’t make us fat at all?
Nope.
“To lose weight, a dieter must take in fewer calories than they expend.”

7. A Big No-No: Refined Sugars
These are the carbs to avoid the most.
“Purified, refined sugars contain no nutrients.”
So if you choose this over nutrient-rich foods, we say that you are eating empty calories.

8. “Evidence suggests: diet too high in refined sugars may alter blood fats, increase heart disease risk.”
One other theory is that the sugars may actually scratch the lining of the veins, causing dangerous irritation.

9. So What Carbs Should I Eat?
“Our best sources of carbs are fruits, veggies, whole grains, and legumes.”
So we should be raising our good carbs, and lowering our refined carbs.
The No-Carb diet is a bad idea!

10. “Why is Fiber So Important?”
“1. Good blood cholesterol concentrations; reduced risk of heart disease”
“2. Blood pressure control” (reduced hypertension)
“3. Blood glucose control” (reduced diabetes risk)

11. “4. Healthy bowel function”
“5. Healthy body weight”

13. Can I Eat Too Much Fiber? Too much of anything is a bad thing!
“Fiber should be consumed with extra fluid.”
Otherwise, the fiber can cause blockages.

14. The Binders in Fiber
Some of the chemical binders in fiber can also speed digestion too much, so that we’re not absorbing the nutrients before the food is gone.

15. “Digestion of Carbs”
“To obtain glucose from food, the body must break sugars into monosaccharides.”
Larger molecules can’t be absorbed by the cells lining the intestines.

16. “Starch” “Digestion begins in mouth with saliva”
If you chew bread for awhile, you may notice it starts to taste sweet…you’ve broken down the larger carbs into sugars.

17. “Continues in small intestine; starch-splitting enzyme is delivered by the pancreas.”
This further breaks down starches and preps them for absorption.

18. Is all starch the same?
White bread starch and white pasta starch are broken down sooner, whereas barley, beans, and lentils are digested later.

19. “Sugars”
“Disaccharides are split by enzymes attached to the lining of the small intestine.”
If you’ve eaten a slice of bread, it will finish being broken down, then absorbed into the cells here.
“Blood carries the sugars to the liver.”

20. “The liver can break disaccharides into monosaccharides, and store them as glycogen.”

21. “Fiber” “Not digested until it gets to the bacteria in the colon.”
You may notice that a byproduct of fiber can be gas (booo.)
If you increase fiber intake slowly, or take an enzyme pill, that helps.

22. The enzymes in Beano digest the fiber before it reaches the bacteria, so less gas is produced.

23. Lactose Intolerance
“If the digestive tract can’t digest lactose, you are lactose intolerant.”
For 75% of the world, this happens in adulthood.
In the U.S., the incidence is only 12%.
“This is because we stop producing lactase, the enzyme for digesting milk.”

24. Symptoms Nausea Pain Diarrhea Excessive gas
Sometimes it’s an allergy, not technically intolerance.

25. Infant lactose intolerance is a problem where formula is unavailable (developing countries).

26. Strategies
“Sufferers can slowly increase milk consumption, and spread it out.”
Often, people overestimate the severity of their intolerance.
“Yogurt and cheese may be okay.”
Products like Lactaid have already broken down the lactose.

27. Other Sources of Calcium
Calcium-fortified orange juice
Calcium-fortified soy drinks
Broccoli, kale, collards, tofu