Welcome Viewer,

We often fight over resources, including food, as seen in historical events like the 1918 Rice Riots in Japan and the Rice Wars in Vietnam during World War II.

Even when not fighting over resources, we battle internally with our dietary choices. We understand which foods are healthy, leading to guilt when indulging in treats like an extra donut, even when not hungry. This internal conflict is magnified by the struggle with our weight as we face the reality of the scale.

Our favourite foods are typically colourful and high in sugar. I, like many, enjoy pastries and desserts. However, because I fast during the day, I often miss out on these sugary delights. This intentionally helps me avoid foods that are generally unhealthy.

Moderation is key, particularly with added sugars, where the guideline is 24 to 36 grams per day if you are committed to maintaining your health. Natural sugars from sources like bananas, tangerines, and honey, however, get a pass in my book.

In Edition #44, titled "CARB Wars," we tackle how to end the internal conflict and eat in peace.

Read until the end to learn the three (3) things I do to Eat all the Carbs I want.

^{_{CARBOHYDRATES 101}} 👀
TODAY’S LOOKAHEAD 

1. Carbohydrates 101

2. OVE’s Guide to Eating Carbs

3. Carbs to Avoid Using the Glycemic Index

^{_{CARBOHYDRATES 101}}
CARBS ARE SUGARS

“Carbo” means carbon, and “hydrate” means water, so sugar is simply carbon, hydrogen, and oxygen. These are the ingredients plants use during photosynthesis to make glucose.

Carbohydrates are sugars that cells eat. When broken down, they enter the bloodstream, providing instant energy. One gram of Carb delivers the same amount of energy as Protein — 4 kcal.

There are four types: Monosaccharides, Disaccharides, Oligosaccharides, and Polysaccharides.

^{_{THE DIFFERENCE IN CARBS}}
SIMPLE VS COMPLEX

_{mono=one, di=two, poly=many, saccharide=sugar*}

Carbs differ according to the number of sugars chained together. Simpler sugars are easier to break down and digest.

^{_{ROLES & IMPACT}}
THE BODY WITHOUT CARBS

Our bodies prefer Carbohydrates. Without carbohydrates, glycerols are converted to glucose for energy. But, if we dramatically reduce carbs, our bodies use fatty acids to produce ketones for energy. Lastly, protein is used to create glucose for energy at the expense of muscle mass.

When we limit or eliminate carbs from our diet, we experience:

• Headaches & Brain Fog

• Grogginess & Dizziness

• Weakness & Fatigue

• Bad Breath

• Hangry-ness

^{_{TECHNICALLY NOT A MACRONUTRIENT}}
FIBRE (FIBER)

Fibre is a Carbohydrate but not considered a macronutrient because we don’t need it in large quantities.

It cannot be digested and aids in:

1. Bowel movement & health

2. Lowers cholesterol & blood pressure

3. Weight management

Adults should aim for 25-40 grams a day.

1. Women need less fibre because they consume less calories.

2. As well, Older individuals need less fibre.

Quality sources of fibre include:

• Whole-grain products

• Fruits

• Vegetables

• Beans, peas and other legumes

• Nuts and seeds

More on Fibre in a future Wellness Guide

^{_{10,000 BC TO 2024 AD}}
BRIEF CARB HISTORY

• ~10,000: Sugarcane cultivated in Papua New Guinea 

• ~3,000 BC: Bread & Beer were the staples of the Greeks & Egyptians 

• 8000 BCE: Wheat becomes a staple in the human diet (Fertile Crescent)

• 1844: The term "carbohydrate" was introduced by German chemist Carl Schmidt

• 1928: Otto Rohwedder invents the bread slicer

• 1972: “Atkins Diet” focuses on fewer carbs to burn fat

• 2000s: The low-carb diet gains popularity with the “Paleo Diet, and “Keto Diet.”

• 2020: New dietary trends shift the focus to quality over quantity shaping people’s intake of carbohydrates

^{_{OVE’S GUIDE}}
EATING CARBS

Typically, adults should derive about 45% to 65% of their total daily calories from carbohydrates.

For example, a typical adult consuming 2,000 calories a day needs about 225 to 325 grams of carbohydrates per day.

Athletes and Highly Active Individuals

For athletes and those engaged in higher levels of physical activity, carbohydrate needs are dependent on the duration and intensity of the activity.

Light Activity (3-5 grams/kg/day): Walking slowly, cooking, or fishing

Moderate Activity (5-7 grams/kg/day): Brisk walking, dancing, or casual cycling

Vigorous Activity (6-10 grams/kg/day): 1-3 hours of high-intensity exercise like Running, competitive cycling, or fast swimming

For ultra-endurance sports (8-12 grams/kg/day): exceeding 4-5 hours per day

^{_{GLYCEMIC INDEX}}
CARBS TO AVOID

The Glycemic Index ranks Carbohydrates according to how fast glucose enters your bloodstream 🩸rising blood glucose levels.

• The higher the number, the faster the sugar enters the bloodstream causing a spike.

• The starting number is 100 using Glucose (pure sugar) or White Bread

• If you eat Foods high on the Index, use it right away—go for a walk.

High GI foods (70 and above): Quick rise in blood glucose levels.

• Table Sugar, Enriched White Bread, French Fries 🍟, Watermelon 🍉 

Medium GI foods (56-69): Moderate rise in blood glucose levels.

• Corn 🌽, Brown rice, Yam 🍠, Sweet Potatoes 🥔, Ice Cream, Banana 🍌, Grapes 🍇, Kiwi 🥝 

Low GI foods (55 and under): Gradual rise in blood glucose levels.

• Apples 🍎 , Strawberries, 70% dark chocolate, cashews, hummus, chickpeas, green pepper

Aside from fruits, foods high on the Glycemic Index are nutrient-poor, stripped of minerals, and often combined with other poorer-quality ingredients.

See the Glycemic List Here

^{_{THIS FOR THAT}} 🔁
8 WAYS TO SWAP FOR BETTER CARBS

_{7-DAY CHALLENGE  ⛰️}

CARB BURNER

If your goal is to lose or manage your weight, try this week’s challenge. After each meal, move your body and use the energy you’ve consumed.

☐ After Breakfast: Workout, Run, Walk the Stairs or the longer way to and during your commute

☐ After Lunch: Go for a Walk around your office, work building, or neighbourhood

☐ After Dinner: Go for a Walk, Do Stairs, Run, Workout, Play a Sport

Use the Tracker below

You have 7 days, 3 after-meals, and 21 opportunities (snacks = bonus 7). Even if you do it once, 1/21 is better than NONE.

Comment to tell us how you did.

^{_{WELLNESS COMPANION APP}}
Train With Overman 📲

Is figuring out your macronutrient intake too confusing? Use our Wellness App and get a personalized eating plan that ensures you meet your daily dietary and macronutrient needs.

^{_{THE PERSPECTIVE #44}}
OVERVIEW 🦅

1. Do not drink your carbohydrates

2. Carbohydrates are your body’s preferred energy source

3. After eating carbs, move your body

4. Starved of carbs, your body will create glucose

5. Eat foods lower on the glycemic index

6. Eat whole grains, leafy vegetables, legumes

7. Fibre is a carbohydrate needed for gut health (pre-biotic) and digestion

8. Eat 25-40 grams of fibre to maintain excellent bowel movements

9. Reduce the processed sugar in the carbs in your diet to lose weight

P.S. To Eat All the Carbs You Want, 1) Fast during the Day, 2) Exercise 2-3 hours a day, 3) Keep added sugar intake to less than 24 grams a day.

Next Week: MACRONUTRIENT WRAP-UP | The Perspective #45

• Cheat Sheets for PROTEINS, FATS, & CARBS

• Extra Goodies Not Included in the First Editions

Thank You for Reading this Week’s Wellness Guide

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical, or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}}