What are carbohydrates?
Carbs = macronutrients made of 🧪 carbon, hydrogen, and oxygen.
They’re your body’s #1 energy source ⚡
🔹 Regulate blood sugar 💉
🔹 Help store energy as glycogen 🧃
🔹 Support brain 🧠 & muscle 💪 performance
🔹 Feed good gut bacteria 🦠
What do carbs do?
✅ Provide quick energy ⚡
✅ Refuel muscles & brain 🧠
✅ Replenish glycogen tanks ⛽
✅ Boost gut & digestive health 🌿
Simple vs Complex Carbs
🍭 Simple Carbs
Fast sugar rush ⚡😵
🔸 Candy
🔸 Soda
🔸 White bread
🔸 Fruit juice
🥗 Complex Carbs
Slow release, steady energy 💪
🔹 Oats
🔹 Beans
🔹 Sweet potatoes
🔹 Whole grains
Starches & Fiber
🍝 Starches = Energy Chains
Rice, pasta, potatoes 🥔, corn 🌽
🥕 Fiber = Gut Superhero
Oats, seeds, beans, veggie skins
Feeds your gut 🦠
Supports regularity 💩
Stabilizes blood sugar 🧘♀️
Carb myths (busted!)
❌ “Carbs cause diabetes”
✅ Wrong! Fiber-rich carbs = lower diabetes risk 💉
🧪 Studies show:
High-fiber carbs improve insulin
Lower heart risk 💓
Reduce inflammation 🧯
Why carbs matter
✅ Boost metabolism 🔥
✅ Improve exercise performance 🏋️♀️
✅ Support hormones & brain 🧠
⚠️ Too many refined carbs →
Energy crashes 💥
Belly fat 🚨
Chronic disease risk 🏥
Timing Matters 🕒 (Chrononutrition)
“When” you eat carbs = as important as what you eat!
🎯 Affects:
Fat burning 🔥
Energy ⚡
Hormones 🧬
Sleep 😴
Appetite 😋
Morning carbs 🌅
🧠 Best time for carbs: AM
✔️ Higher insulin sensitivity
✔️ Boosts alertness & focus
✔️ Fuels morning tasks
🫐 Try:
Eggs & toast
Berries
Chia + fruit bowl
Final tips for smart carb use
🌾 Go for whole, colorful carbs
🕐 Time carbs around activity & sleep
💡 Start your day lower-carb
🥗 Add fiber to every meal
❌ Avoid sugary junk & white flour
🥦 Choose:
Veggies
Legumes
Fruit
Oats
Sweet potato
🚫 Skip:Soda 🥤
Cookies 🍪
White bread 🍞
Lesson Complete!
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