[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:06.100,0:00:09.60,Default,,0000,0000,0000,,Which of these has \Nthe least carbohydrates?
Dialogue: 0,0:00:09.60,0:00:10.98,Default,,0000,0000,0000,,This roll of bread?
Dialogue: 0,0:00:10.98,0:00:12.33,Default,,0000,0000,0000,,This bowl of rice?
Dialogue: 0,0:00:12.33,0:00:14.22,Default,,0000,0000,0000,,Or this can of soda?
Dialogue: 0,0:00:14.22,0:00:15.38,Default,,0000,0000,0000,,It's a trick question.
Dialogue: 0,0:00:15.38,0:00:19.69,Default,,0000,0000,0000,,Although they may differ in fats,\Nvitamins, and other nutritional content,
Dialogue: 0,0:00:19.69,0:00:23.05,Default,,0000,0000,0000,,when it comes to carbs,\Nthey're pretty much the same.
Dialogue: 0,0:00:23.05,0:00:26.32,Default,,0000,0000,0000,,So what exactly does that mean\Nfor your diet?
Dialogue: 0,0:00:26.32,0:00:30.38,Default,,0000,0000,0000,,First of all, carbohydrate is \Nthe nutritional category for sugars
Dialogue: 0,0:00:30.38,0:00:34.48,Default,,0000,0000,0000,,and molecules that your body breaks down\Nto make sugars.
Dialogue: 0,0:00:34.48,0:00:38.69,Default,,0000,0000,0000,,Carbohydrates can be simple or complex\Ndepending on their structure.
Dialogue: 0,0:00:38.69,0:00:42.61,Default,,0000,0000,0000,,This is a simple sugar,\Nor monosaccharide.
Dialogue: 0,0:00:42.61,0:00:46.89,Default,,0000,0000,0000,,Glucose, fructose, \Nand galactose are all simple sugars.
Dialogue: 0,0:00:46.89,0:00:50.50,Default,,0000,0000,0000,,Link two of them together,\Nand you've got a disaccharide,
Dialogue: 0,0:00:50.50,0:00:55.25,Default,,0000,0000,0000,,lactose, maltose, or sucrose.
Dialogue: 0,0:00:55.25,0:00:57.52,Default,,0000,0000,0000,,Complex carbohydrates,\Non the other hand,
Dialogue: 0,0:00:57.52,0:01:00.99,Default,,0000,0000,0000,,have three or more simple sugars\Nstrung together.
Dialogue: 0,0:01:00.99,0:01:04.33,Default,,0000,0000,0000,,Complex carbohydrates with three\Nto ten linked sugars
Dialogue: 0,0:01:04.33,0:01:06.26,Default,,0000,0000,0000,,are oligosaccharides.
Dialogue: 0,0:01:06.26,0:01:09.37,Default,,0000,0000,0000,,Those with more than ten\Nare polysaccharides.
Dialogue: 0,0:01:09.37,0:01:10.98,Default,,0000,0000,0000,,During digestion,
Dialogue: 0,0:01:10.98,0:01:14.05,Default,,0000,0000,0000,,your body breaks down those\Ncomplex carbohydrates
Dialogue: 0,0:01:14.05,0:01:16.91,Default,,0000,0000,0000,,into their monosaccharide building blocks,
Dialogue: 0,0:01:16.91,0:01:19.47,Default,,0000,0000,0000,,which your cells can use for energy.
Dialogue: 0,0:01:19.47,0:01:22.33,Default,,0000,0000,0000,,So when you eat \Nany carbohydrate-rich food,
Dialogue: 0,0:01:22.33,0:01:27.24,Default,,0000,0000,0000,,the sugar level in your blood,\Nnormally about a teaspoon, goes up.
Dialogue: 0,0:01:27.24,0:01:31.96,Default,,0000,0000,0000,,But your digestive tract doesn't respond\Nto all carbohydrates the same.
Dialogue: 0,0:01:31.96,0:01:33.67,Default,,0000,0000,0000,,Consider starch and fiber,
Dialogue: 0,0:01:33.67,0:01:35.23,Default,,0000,0000,0000,,both polysaccharides,
Dialogue: 0,0:01:35.23,0:01:36.89,Default,,0000,0000,0000,,both derived from plants,
Dialogue: 0,0:01:36.89,0:01:42.12,Default,,0000,0000,0000,,both composed of hundreds to thousands\Nof monosaccharides joined together,
Dialogue: 0,0:01:42.12,0:01:44.27,Default,,0000,0000,0000,,but they're joined together differently,
Dialogue: 0,0:01:44.27,0:01:47.20,Default,,0000,0000,0000,,and that changes the effect \Nthey have on your body.
Dialogue: 0,0:01:47.20,0:01:51.88,Default,,0000,0000,0000,,In starches, which plants mostly store\Nfor energy in roots and seeds,
Dialogue: 0,0:01:51.88,0:01:55.71,Default,,0000,0000,0000,,glucose molecules are joined together\Nby alpha linkages,
Dialogue: 0,0:01:55.71,0:02:00.49,Default,,0000,0000,0000,,most of which can be easily cleaved\Nby enzymes in your digestive tract.
Dialogue: 0,0:02:00.49,0:02:05.66,Default,,0000,0000,0000,,But in fiber, the bonds between\Nmonosaccharide molecules are beta bonds,
Dialogue: 0,0:02:05.66,0:02:07.88,Default,,0000,0000,0000,,which your body can't beak down.
Dialogue: 0,0:02:07.88,0:02:12.56,Default,,0000,0000,0000,,Fiber can also trap some starches,\Npreventing them from being cleaved,
Dialogue: 0,0:02:12.56,0:02:15.93,Default,,0000,0000,0000,,resulting in something called\Nresistant starch.
Dialogue: 0,0:02:15.93,0:02:19.85,Default,,0000,0000,0000,,So foods high in starch,\Nlike crackers and white bread,
Dialogue: 0,0:02:19.85,0:02:21.33,Default,,0000,0000,0000,,are digested easily,
Dialogue: 0,0:02:21.33,0:02:24.77,Default,,0000,0000,0000,,quickly releasing a whole bunch of glucose\Ninto your blood,
Dialogue: 0,0:02:24.77,0:02:28.97,Default,,0000,0000,0000,,exactly what would happen if you drank\Nsomething high in glucose, like soda.
Dialogue: 0,0:02:28.97,0:02:31.96,Default,,0000,0000,0000,,These foods have a high glycemic index,
Dialogue: 0,0:02:31.96,0:02:36.40,Default,,0000,0000,0000,,the amount that a particular food\Nraises the sugar level in your blood.
Dialogue: 0,0:02:36.40,0:02:39.70,Default,,0000,0000,0000,,Soda and white bread have a similar\Nglycemic index
Dialogue: 0,0:02:39.70,0:02:42.92,Default,,0000,0000,0000,,because they have a similar effect\Non your blood sugar.
Dialogue: 0,0:02:42.92,0:02:47.41,Default,,0000,0000,0000,,But when you eat foods high in fiber,\Nlike vegetables, fruits, and whole grains,
Dialogue: 0,0:02:47.41,0:02:52.54,Default,,0000,0000,0000,,those indigestible beta bonds slow \Nthe release of glucose into the blood.
Dialogue: 0,0:02:52.54,0:02:54.99,Default,,0000,0000,0000,,Those foods have a lower glycemic index,
Dialogue: 0,0:02:54.99,0:03:00.76,Default,,0000,0000,0000,,and foods like eggs, cheese, and meats\Nhave the lowest glycemic index.
Dialogue: 0,0:03:00.76,0:03:04.16,Default,,0000,0000,0000,,When sugar moves from the digestive tract\Nto the blood stream,
Dialogue: 0,0:03:04.16,0:03:08.09,Default,,0000,0000,0000,,your body kicks into action to transfer it\Ninto your tissues
Dialogue: 0,0:03:08.09,0:03:10.94,Default,,0000,0000,0000,,where it can be processed \Nand used for energy.
Dialogue: 0,0:03:10.94,0:03:14.64,Default,,0000,0000,0000,,Insulin, a hormone \Nsynthesized in the pancreas,
Dialogue: 0,0:03:14.64,0:03:17.94,Default,,0000,0000,0000,,is one of the body's main tools\Nfor sugar management.
Dialogue: 0,0:03:17.94,0:03:20.51,Default,,0000,0000,0000,,When you eat and your blood sugar rises,
Dialogue: 0,0:03:20.51,0:03:23.17,Default,,0000,0000,0000,,insulin is secreted into the blood.
Dialogue: 0,0:03:23.17,0:03:26.99,Default,,0000,0000,0000,,It prompts your muscle and fat cells\Nto let glucose in
Dialogue: 0,0:03:26.99,0:03:30.78,Default,,0000,0000,0000,,and jump starts the conversion\Nof sugar to energy.
Dialogue: 0,0:03:30.78,0:03:33.67,Default,,0000,0000,0000,,The degree to which a unit\Nof insulin lowers the blood sugar
Dialogue: 0,0:03:33.67,0:03:37.34,Default,,0000,0000,0000,,helps us understand something called\Ninsulin sensitivity.
Dialogue: 0,0:03:37.34,0:03:40.99,Default,,0000,0000,0000,,The more a given unit of insulin\Nlowers blood sugar,
Dialogue: 0,0:03:40.99,0:03:43.12,Default,,0000,0000,0000,,the more sensitive you are to insulin.
Dialogue: 0,0:03:43.12,0:03:47.55,Default,,0000,0000,0000,,If insulin sensitivity goes down,\Nthat's known as insulin resistance.
Dialogue: 0,0:03:47.55,0:03:49.76,Default,,0000,0000,0000,,The pancreas still sends out insulin,
Dialogue: 0,0:03:49.76,0:03:54.86,Default,,0000,0000,0000,,but cells, especially muscle cells,\Nare less and less responsive to it,
Dialogue: 0,0:03:54.86,0:03:57.14,Default,,0000,0000,0000,,so blood sugar fails to decrease,
Dialogue: 0,0:03:57.14,0:04:00.55,Default,,0000,0000,0000,,and blood insulin continues to rise.
Dialogue: 0,0:04:00.55,0:04:03.95,Default,,0000,0000,0000,,Chronically consuming \Na lot of carbohydrates
Dialogue: 0,0:04:03.95,0:04:06.26,Default,,0000,0000,0000,,may lead to insulin resistance,
Dialogue: 0,0:04:06.26,0:04:09.21,Default,,0000,0000,0000,,and many scientists believe\Nthat insulin resistance
Dialogue: 0,0:04:09.21,0:04:13.46,Default,,0000,0000,0000,,leads to a serious condition\Ncalled metabolic syndrome.
Dialogue: 0,0:04:13.46,0:04:15.60,Default,,0000,0000,0000,,That involves a constellation of symptoms,
Dialogue: 0,0:04:15.60,0:04:17.20,Default,,0000,0000,0000,,including high blood sugar,
Dialogue: 0,0:04:17.20,0:04:19.03,Default,,0000,0000,0000,,increased waist circumference,
Dialogue: 0,0:04:19.03,0:04:21.16,Default,,0000,0000,0000,,and high blood pressure.
Dialogue: 0,0:04:21.16,0:04:23.46,Default,,0000,0000,0000,,It increases the risk \Nof developing conditions,
Dialogue: 0,0:04:23.46,0:04:25.26,Default,,0000,0000,0000,,like cardiovascular disease
Dialogue: 0,0:04:25.26,0:04:27.38,Default,,0000,0000,0000,,and type II diabetes.
Dialogue: 0,0:04:27.38,0:04:31.94,Default,,0000,0000,0000,,And its prevalence is rapidly increasing\Nall over the world.
Dialogue: 0,0:04:31.94,0:04:37.26,Default,,0000,0000,0000,,As much as 32% of the population\Nin the U.S. has metabolic syndrome.
Dialogue: 0,0:04:38.14,0:04:40.09,Default,,0000,0000,0000,,So let's get back to your diet.
Dialogue: 0,0:04:40.09,0:04:44.32,Default,,0000,0000,0000,,Whether your food tastes sweet or not,\Nsugar is sugar,
Dialogue: 0,0:04:44.32,0:04:47.34,Default,,0000,0000,0000,,and too many carbs can be a problem.
Dialogue: 0,0:04:47.34,0:04:49.66,Default,,0000,0000,0000,,So maybe you'll want to take a pass
Dialogue: 0,0:04:49.66,0:04:54.44,Default,,0000,0000,0000,,on that pasta sushi roll pita burrito\Ndonut burger sandwich.