9: CARBOHYDRATES – Facts, Sugars That Comprise Them, Health Sources

Podcast: Play in new window | Download (Duration: 46:22 — 65.1MB)

Subscribe via: Apple Podcasts | Google Play | RSS | Android

Welcome to The Nutritional Pearls Podcast! Focusing on topics that include digestion, adrenal fatigue, leaky gut, supplementation, electrolytes, stomach acid, and so much more, “The Nutritional Pearls Podcast” features Christine Moore, NTP and is hosted by Jimmy Moore, host of the longest running nutritional podcast on the Internet. Sharing nuggets of wisdom from Christine’s training as a Nutritional Therapy Practitioner and Jimmy’s years of podcasting and authoring international bestselling health and nutrition books, they will feature a new topic of interest and fascination in the world of nutritional health each Monday. Listen in today as Christine and Jimmy talk all about carbohydrates in Episode 9.

Here’s what Christine and Jimmy talked about in Episode 9:

1. Review of Nutrient Classes:
A. Water
B. Macronutrients
1. Proteins=18% of the body
2. Fats=15% of the body
3. Carbohydrates=2% of the body
C. Micronutrients
1. Minerals=4% of the body
2. Vitamins=1% of the body
2. Facts about carbohydrates
A. All green plants produce carbohydrates. Carbohydrates are starch and sugar. Carbohydrates are
made of three elements: Carbon, Hydrogen, and Oxygen.
B. There are 2 classifications of carbohydrates: complex (starches) and simple (sugars)
C. The sugars that make up carbohydrates come in many different forms:
1. Monosaccharides: most basic form of sugar; They cannot be broken down into more simple
parts; They are soluble in water.
2. Disaccharides: sugars that contain 2 monosaccharide residues. It is also called a double sugar.
These are also soluble in water.
3. Oligosaccharides: contain 2 to 6, rarely 10 monosaccharides. They can have many functions
like cell recognition and cell binding. They can play an important role in the immune response.
These are soluble in water and they are sweet to the taste.
4. Polysaccharides: like starch are composed of long chains of monosaccharide units bound
together by glycosidic linkages. These are complex carbohydrate that get broken down in the
mouth and the small intestine into simple sugars. The solubility of these varies. Some are not
soluble in water. (cellulose). Some are only soluble in hot water (starch). Some are readily
soluble in cold water (pullulan). Some can be sweet to the taste like sweet potatoes, but a lot
them are not sweet to the taste like regular potatoes, rice, legumes, and lentils.

How Carbohydrates Are Broken Down
Sugars
Larger Carbohydrates
Monosaccharides
Disaccharides Oligosaccharides Polysaccharides
Fructose (fruit sugar)
Sucrose Inulin
Starch
Glucose
Lactose Dextrin
Galactose
Maltose Cellulose
Pectin
Glycogen

D. You do not need to consume sugars in order to make them. Gluconeogeneisis.
E. When carbohydrates go through the refining process, they are stripped of their nutrients.
F. Eating excess refined carbohydrates and sugar can lead to nutrient deficiencies because excess
consumption of these can pull nutrients out of the bones and the rest of the body.
G. Carbohydrates, in the right forms like berries (in small amount with some type of fat added to it),
leafy greens and non-starchy vegetables (those we eat on a ketogenic diet), do have beneficial
uses in the body.
1. Carbohydrates provide a quick fuel source for the brain and proved a quick energy source for
muscles.
2. Carbohydrates help regulate the fat and protein you eat.
3. A lot of carbohydrates, especially leafy greens, provide a source of fiber which helps keep our
bowels moving regularly.
4. Carbohydrates help by lubricating joints.
3. Sources of Carbohydrates
A. The first kind of carbohydrate you should be eating is from leafy greens and non-starchy
vegetables. Try to eat as many colors as possible and in season. Our bodies weren’t made to have
every vegetable or fruit all year round. Try to incorporate raw vegetables.
B. Next, eat whole fruits. Don’t do fruit juices as they are higher in sugar and you lose the fiber
from the fruit when you just drink the juice. Stick to the low sugar fruits like berries and eat
them in season.
C. On a ketogenic diet, you can have squash, but make sure it’s the less starchy ones like zucchini
and yellow squash. You can even have spaghetti squash, but maybe not as often. Butternut
squash and acorn squash tend to be a little higher in starch. For those who are not eating a
ketogenic diet, you can add sweet potatoes in on occasion as well as yams, plantains, parsnips,
pumpkin, and others.

Nutritional Pearl for Episode 9:
Carbohydrates have many beneficial functions in the body but we do not necessarily need to eat them because our bodies can make them from protein.

GET A $39 BOTTLE OF OLIVE OIL FOR JUST A BUCK