CARBOHYDRATES THE TRUTH

(1)"Definition of Carbohydrate: Mainly sugars and starches, together constituting one of the three principal types of nutrients used as energy sources (calories) by the body. Carbohydrates can also be defined chemically as neutral compounds of carbon, hydrogen and oxygen. 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. Dietary intake of complex carbohydrates can lower blood cholesterol when they are substituted for saturated fat. 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. The energy produced by carbohydrates is 4 calories per gram. Proteins also provide 4 calories per gram. Fats are high-cal; they provide 9 calories per gram. Etymology: Carbohydrates are called carbohydrates because the carbon, hydrogen and oxygen they contain are usually in the proportion to form water with the general formula Cn(H2O)n."





(2)"Carbohydrates are either simple or complex. Both have four calories per gram, and both are further reduced by the body to glucose, but complex carbohydrates, which undergo most of their digestion in the large intestine, take longer to digest. Carbohydrates come almost exclusively from plants, vegetables, and grains. Milk is the only animal-based product that contains a significant amount of carbohydrate…
When food is consumed, the digestion of carbohydrates begins in the mouth, where an enzyme in saliva breaks down starch molecules into the disaccharide maltose. The food then moves into the stomach where it mixes with the stomach's acid and other juices. In the small intestine, starch is further broken down into disaccharides and small polysaccharides by an enzyme released from the pancreas. Cells lining the small intestine then secrete an enzyme that further splits these disaccharides and polysaccharides into monosaccharides. The cells lining the small intestine can absorb these monosaccharides, which are then taken to the liver. The liver converts fructose and galactose to glucose. If there is an excess of fructose or galactose, it may also be converted to fat. Lastly, the glucose is transported to the body's cells by the circulatory system, where it can be used for energy.
When there is an excess of glucose, the muscle and liver cells often convert it to glycogen, which is the storage form of glucose. The muscles store two thirds of the body's glycogen solely for themselves, and the liver stores the other one third, which can be used by the brain or other organs. When blood glucose levels decline, the body breaks down some of its glycogen stores, and uses the glucose for energy. If blood glucose levels are too high, the excess glucose is taken to the liver where it is converted to glycogen and stored for future use."
So we can see any excess of carbohydrates is stored as fat and will be used against you in the court of your body.

Simple carbs:
(3)"Simple carbohydrate food list
Simple carbohydrates are usually considered to be bad carbs, but this is only because they are often broken down, and re-processed in an unnatural way, such as sweet things like chocolate etc. There is no doubt about it, natural simple carbohydrates are the best to include in your diet.
Below is a list of some natural foods made up of simple carbohydrates, the foods are low in sugar and do not promote weight gain;
· Apples
· Cherry
· Blackberries
· Cranberries
· Grapefruit
· Kiwi
· Lemon
· Oranges
· Pear
· Raspberries
· Strawberries
Now below is a list of simple carbohydrates with high sugar, and which you should avoid having in your diet;
· Table sugar
· Cakes
· Jam
· Fudge
· Toffee
· Boiled sweets
· Honey
· Soft drinks
· Tinned fruits
· Pickle
· Chutney "



Complex carbs:

(4) "Complex carbohydrates, often referred to as "starchy" foods, include:
Whole grain breads and cereals
Starchy vegetables such as potato and yam
Legumes such as beans and peas"

(2)"Fiber
One of the complex carbohydrates, fiber, is a polysaccharide in which the bonds holding it together cannot be digested by humans. Fiber can be either water-soluble or water-insoluble. Even though these compounds cannot be digested by humans, they serve several important functions. The main function of insoluble fiber is to bind bile acids, which reduces fat and cholesterol absorption. Sources of insoluble fiber include wheat bran, whole grains, and brown rice. Soluble fiber, which helps decrease low-density lipoprotein (LDL) cholesterol, can be found in barley, fruit, legumes, and oats.
Fiber is an extremely important part of the diet. It aids in weight control by displacing calorie-dense fats in the diet. Fiber also absorbs water and slows the movement of food through the digestive tract, promoting a feeling of fullness. Recommended intakes of fiber should be about 27 to 40 grams per day."
(4)Good carbohydrates
Good carbohydrates are those foods high in fiber and having a low glycemic index. These are mostly complex carbohydrates found in unrefined cereals, beans, and peas.
CONCLUSIONs:
Here are some low glycemic index choices for high fiber carbs.
· Dried apricots, 31· Roasted sweet potato, 54 · Popcorn, 55, Load up on fruits, vegetables, and legumes. Most have a low GI, and you'd have to eat pounds of the ones that don't to affect blood sugar.

Make it simple eats lots of green leafy things or (5)”Cruciferous vegetables, also called Brassica Vegetables, include Arugula, Broccoli, Cauliflower, Brussels Sprouts, Cabbage, Watercress, Bok Choy, Turnip Greens, Mustard Greens, and Collard Greens, Mizuna, Tatsoi, Rutabaga, Napa or Chinese Cabbage, Daikon, Horseradish, Radishes, Turnips, Kohlrabi, and Kale. We should make sure to include a variety of these vegetables (three) each week. They help our bodies fight cancer and are nutrient dense.
Booming with vitamins including vitamin C and folate, minerals including potassium and selenium, and also contain fiber, chlorophyll, as well as antioxidants, flavonoids and phytochemicals, carotenoids, lingnans, phytosterols, isothiocyanates, sulforaphane and glucosinolates (the sulfur compound that makes these veggies zing), and indole-3-carbinol, these are nutritious super foods!
Isothiocyanates stimulate our bodies to break potential carcinogens down. Therefore, they prevent our normal cells from becoming cancerous cells. They have been associated with metabolizing toxins from smoke and lowering the risk of tobacco-related cancers. Only cruciferous vegetables contain the nutrient isothiocyanates which has been associated with a decrease in lung cancer. Even nonsmokers benefit since second-hand smoke is so prevalent.”

I cannot tolerate the sugars and starches so I can't eat much fruit, beans, or oatmeal, I'll just have to make do with the hi-fiber Cruciferous vegies, and Psyllium supplements:

my favorite psyllium product



Suprema dophilus-probiotics

Alpha Lipoic Acid
an anti-aging antioxidant that not only rids your body of free radicals it can help lower your blood sugar reading by a whopping 30 points I hear

Here is my latest supplement to correct my blood Lipids, amp up my thyroid, increase metabolism to help lose weight. It also beefs up the immunity.
extra virgin coconut oil
more on coconut oil

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SOURCES:


(1)medicine net.com/definition of carbohydrates
http://www.medterms.com/script/main/art.asp?articlekey=6553

(2)healthline.com/carbohydrates health article
http://www.healthline.com/galecontent/carbohydrates-1?utm_term=carbohydrate&utm_medium=mw&utm_campaign=article

(3)Creatine Journal/simple carbohydrates list
http://www.creatinejournal.com/creatine-supplement-carbohydrate-food-list/

(4) Carbohydrate by Ray Sahelian, M.D. Food high in carbohydrate
http://www.raysahelian.com/carbohydrate.html

(5)welcome to delicious organics
http://www.deliciousorganics.com/recipes/broccoliandcauliflower.htm