HMPT L1 Less2 Part4 Carbs - Amazon S3

Hompes Method Prac00oner Training Level I

© Health for the People Ltd – not for reuse without expressed permission Hompes Method is a trading name of Health For The People L< | Registered in England & Wales | Company # 6955670 | VAT # 997294742

LESSON TWO Part Four

Carbohydrate

Sugar and Carbohydrate

•  Carbohydrate is a major fuel source and all cells prefer to use sugar (glucose) to make energy. They can use fats but sugar is preferred. If sugar is not consumed in the diet, the body has to make it. To do so, it will orchestrate the breakdown of lean ?ssue (protein) and fat reserves.


•  However, when excessive amounts of carbohydrates are consumed, they can be converted into fat and placed in the fat cells for storage.


•  Carbohydrates come from fruit, vegetables, grains and legumes. These dietary carbohydrates are broken down in your diges?ve system and transported in the bloodstream so they can be taken to cells for energy produc?on.

Carbohydrate Foods

•  One of my mentors, Paul Chek, has a great way to help easily understand carbohydrate foods. He teaches people to consider the, as “no eyes” foods!

–  Grains –  Beans / legumes –  Fruit and fruit juice –  Vegetables –  Honey – Molasses –  “Sugar”

Polysaccharides

•  Also known as “complex carbohydrates” or “starch”, polysaccharides are digested by enzymes in saliva and from the pancreas.

•  They’re broken down into simpler sugar chains called disaccharides and monosaccharides. hRp://2012books.lardbucket.org/books/introduc?on-‐to-‐chemistry-‐

general-‐organic-‐and-‐biological/s23-‐02-‐stage-‐i-‐of-‐catabolism.html

Sugar Isn’t All the Same!

•  Grains, fruits, honey and refined sugars contain different types and propor?ons of sugar molecules. These differences mean that specific sugar molecules behave in different ways once in your body.

How Problems Develop

•  Ea?ng inadequate carbohydrate. •  Ea?ng too much carbohydrate for your body to u?lize.

•  Ea?ng the wrong carbohydrate combina?ons. •  Having a damaged diges?ve system. •  Inadequate micronutrients to metabolize the sugar.

Basic Sugar Science

Basic Sugar Science

Basic Sugar Science

Basic Sugar Science

Carbohydrate Diges0on

•  Carbohydrate diges?on begins in the mouth with the enzyme salivary amylase.

•  Pancrea?c enzymes also help carbohydrate diges?on, as do some of the predominant bacteria (good bugs).

•  Carbohydrates/sugars can be fermented, so proper diges?on is essen?al (chewing food and pancrea?c func?on)

Basic Sugar Science

•  Grains = glucose only (mostly processed) •  Potato = glucose, fructose, sucrose (mostly glucose – they do contain other nutrients, incl. protein)

•  Fruit and fruit juice = glucose, fructose, sucrose.

•  Honey = glucose, fructose. sucrose.

•  Table sugar is sucrose = glucose and fructose.

Glucose

•  The western diet contains a lot of glucose because people are ea?ng so many grains and potatoes:

– Pasta – Breads – Cakes – Crackers & biscuits – Potatoes (many forms -‐ chips, fries, etc.)

•  These foods contain mostly glucose.

Glucose S0mulates Insulin

•  Whenever it is consumed, glucose s?mulates insulin release from the pancreas.

•  Insulin enables glucose to get into the cells by ac?va?ng transporter chemicals at the cell membrane.

•  Insulin knocks on cell doors and ac?vates transport molecules called GLUT-‐4, which shuRle glucose into the cells, ready for use.

Glucose S0mulates Insulin

•  But too ea?ng much glucose can contribute to “insulin resistance” where cells stop listening to insulin’s signals.

•  It is like a hearing aid – the cells’ hearing aids to insulin get turned down. They stop listening to insulin as it yells at them to send the glucose transporters to the cell surface.

Glucose and Insulin Resistance

•  In insulin resistance, glucose can’t get into cells. •  If it can’t enter cells, it can’t be used to make energy. •  This may lead to low energy, depression and many other “hypo” symptoms.

Glucose and Insulin Resistance

•  Res?ng blood sugar levels increase and can become toxic to the brain and nervous system.

•  The excess glucose can easily be turned into fat, leading to weight gain.

•  Conversion of glucose into fat is one way the body keep blood glucose levels down.

Fructose ≠ Insulin!

•  As discussed, vegetables, fruits, juices and honey contain sucrose and fructose.

•  Fructose dampens the insulin response when consumed with glucose.

•  This improves the ability of glucose to get into the cells.

•  These foods also contain potassium, which aids in shuRling glucose into cells.

Ideal Combina0ons

•  Root vegetables are beRer than processed grains as they provide glucose, a liRle fructose, and many other nutrients, as opposed to just glucose.

•  Fruit provides both glucose and fructose.

•  Next best are the gluten-‐free grains. If you eat grains, it’s advisable to have your clients eat a liRle fruit at the same sifng.

Sugar and Cell Energy Produc0on

•  It is very helpful for you to explain in very basic terms how cells use sugar to make energy. It will greatly assist your clients and increase their compliance.

Energy Produc0on Step One: Glycolysis

•  Glucose is broken down into several compounds, giving Pyruvate at the boRom.

•  The posi?on of fructose-‐6 phosphate as this is important.


•  PUFA blocks the top step where glucose is converted into glucose-‐6-‐phosphate.

•  Ea?ng fructose allows the glycolysis cycle to con?nue.


Glucose and other sugars are converted into Pyruvate under ideal condi?ons; then with adequate B-‐vitamins, they are turned into Acetyl CoA.

Energy Produc0on Step Two: Krebs Cycle

Step Three – Energy (ATP) Pops Out!

What Goes Wrong?

1.  Inadequate carbohydrate eaten. 2.  Excess carbohydrate / insulin resistance. 3.  Wrong balance of glucose and fructose. 4.  Poor diges?on. 5.  PUFAs interfere with glycolysis. 6.  Amino acid, vitamin and mineral deficiencies.

1. Inadequate Carbohydrate

•  It’s very common for people to eat insufficient carbohydrate because they fear weight gain. This is dangerous, because the brain and central nervous require glucose to func?on.


•  Fas?ng, skipping meals, low calorie die?ng, long ?me periods between meals, etc.

•  If blood sugar drops too low, the adrenal glands are instructed to make stress hormones – cor?sol and adrenaline.

•  These hormones tell the liver to release sugar from its storage depots into the blood.


•  Cor?sol and adrenaline also cause the breakdown of muscle and gut ?ssue. The first place ?ssue is broken down is the gut.

•  The amino acids released in this breakdown process go to the liver, where they are converted to sugar to feed the brain and nervous system.

•  Inadequate carbohydrate results in “auto-‐cannibalism” itself to provide sugar.

Low Blood Sugar -‐ Symptoms

–  Cravings –  Swea?ng –  Fa?gue – Dizziness –  Confusion – Anxiety / irritability –  Feeling weak – A higher heart rate than usual –  Blurred vision –  Temporary loss of consciousness –  Convulsions

2. Excess Carb Intake & Insulin Resistance

•  Insulin resistance can develop due to excess sugar intake, excess PUFA consump?on, and chronically elevated stress hormone levels.


•  Excess sugar leads to ever more insulin being needed to help either transport the sugar into cells, or to convert it into fat for addi?onal storage.

•  PUFAs cause cell membrane health to decline, and promote inflamma?on (stress).

•  Ongoing stress causes stress hormone eleva?ons, which increase blood sugar levels and create insulin resistance.


•  The upshot of insulin resistance is that many different nutrients are unable to enter cells (not just glucose); amino acids and certain vitamins will not enter cells op?mally (vitamin C, for example competes with glucose for entry to cells).

2. High Blood Sugar Symptoms

•  Increased thirst •  Dry mouth •  Needing to urinate frequently, par?cularly at night •  Fa?gue, low energy, drowsiness •  Recurrent infec?ons, such as thrush (yeast and fungal overgrowth)

•  Blurred vision •  Trouble concentra?ng •  Dry skin

3. Glucose to Fructose Ra0o

•  The combina?on of carbohydrates is important. •  Remember that glucose simulates an insulin response, whereas fructose does not.

•  Ea?ng fructose from whole foods such as fruit and root vegetables with meals and snacks rather than just glucose foods (grains) can be extremely beneficial.

•  In people with insulin resistance, fructose can assist with energy produc?on.

4. Diges0ve Problems

•  Poor diges?on can lead to blood sugar problems – sugars may simply not be digested and absorbed properly.

•  Vitamins and amino acids are needed for the proper metabolism of sugar and insulin, so deficiencies can cause glucose u?lisa?on problems.

•  Bad bugs such as Candida and certain bacteria can ferment a lot of carbohydrate and cause bloa?ng, wind diarrhea, etc.

5. PUFAs

•  As I showed you on slide 24, PUFAs can interfere with the func?on of glycolysis, blocking the proper “burning” of glucose for energy produc?on in the cells.

6. Vitamin and Mineral Insufficiency

•  Inadequate vitamin and mineral levels may create a situa?on in which sugar and other fuels are not metabolized efficiently:

– B-‐vitamins (especially B1, B2, B3 (niacin) and B5) – Lipoic acid – CoQ10 – Chromium – Magnesium – Potassium – Vanadium

Everything is Tied to Blood Sugar

•  Ul?mately, all func?ons in your body are ?ed to blood sugar because glucose is food for your brain and nervous system, which control everything. High or low blood sugar levels require metabolic reac?ons to restore balance.

•  Imbalances in blood sugar have the poten?al to affect all ?ssues and organs, causing symptoms in all seven areas of health.

Carbohydrate -‐ Basic Rules

•  Root vegetables and fruit generally work well because they contain vitamins and minerals as well as fructose and glucose.

•  Potatoes contain vitamins and minerals, but are a liRle more glucose-‐dominant.

•  Honey and table sugar contain both glucose and fructose.

Carbohydrate – Basic Rules

•  Grains contain only glucose!

•  Because most of them are heavily processed, they also contain few other nutrients.

•  Many also contain gluten (wheat, rye, barley, spelt, kamut, couscous, etc.)

•  The best grains to use are generally rice, porridge oats, buckwheat and millet.


•  To prevent low blood sugar and a stress response, I recommend you teach your clients not leave more than 2.5 hours between meals and snacks.

•  3 hours is the absolute outside ?me to allow between sifngs. Main meal size can be decreased if needed.


•  Avoid ea?ng carbohydrate/sugar alone – always combine it with protein and fat.

•  The faRy acids and amino acids slow down the absorp?on of sugar into the blood, and also provide assistance with blood sugar regula?on.

Carbohydrate -‐ Basic Tips

•  Teach your clients to have a pinch of extra salt with meals and snacks, as the sodium greatly assists with blood sugar regula?on and down-‐regulates adrenaline (stress hormone).

Carbohydrate Fine Tuning

•  Individual carbohydrate, protein and fat carbohydrate requirements will differ. Some people do very well ea?ng more grains, fruit and veg and some do much beRer ea?ng more protein and fat.

•  We’ll cover fine-‐tuning methods separately.

Carbohydrate -‐ Prac0cali0es

•  Baked / roasted root vegetables are easy to do and you can prepare them in bulk to use for several meals.

•  Baked or roasted potatoes are great – make excess quan??es and put them in the fridge.

•  Fruit is easy and convenient as a carbohydrate source.

•  Add honey to recipes if appropriate.

Carbohydrate -‐ Summary

•  Irrespec?ve of the source, all carbohydrates are converted into simple sugars during diges?on.

•  They enter cells to be used as fuels in the produc?on of energy.

•  The brain and central nervous system need a constant supply of glucose and your body will do whatever it can to ensure the safety of this supply, including ea?ng itself!


•  Not all simple sugars are the same: glucose triggers an insulin response, but fructose doesn’t; in fact, the laRer dampens the insulin response.

•  Fructose-‐containing foods – as found in mother nature’s pantry -‐ are preferred to grains.

•  It’s prudent to consume fat and protein at the same ?me as consuming carbohydrate.


•  It’s also prudent to leave no more than 2.5 to 3 hours between meals and snacks in order to op?mize blood sugar control.

•  Individual carbohydrate requirement will depend on many factors, covered in the special “Macronutrient Fine-‐Tuning Lesson”, which is an adjunct lesson.

Thank You!

•  As always, thanks so much for listening and watching. I hope you enjoyed the info. Let’s now move on to the key issue of water and hydra?on.

Documents

HMPT L1 Less2 Part4 Carbs - Amazon S3