Step 17:   

 - The main source of energy for the human body is glucose, and we get this by eating carbohydrates. 

- Complex carbohydrates are made up of lots of simple sugars linked by chemical bonds to make chains, they can also have further chemical bonds to make branches. 

The more of the chains and branches the carbohydrate has, the more complex it is, and the longer it will take the body to break them down and digest them. 

Sometimes the carbohydrate is so complex that the body is unable to break it down, and it will just pass through the digestive tract. 

These un-absorbable carbohydrates are a major part of fibre and help with gut health.

- Complex carbohydrates are better for blood sugar control, as the body takes longer to breakdown the complex carbohydrates into the simple sugars.

- Refined carbohydrates are processed and have had the natural fibre removed or altered. It is this fibre which would have slowed down the breaking down of the carbohydrate in the body.

This lack of fibre can result in spikes in blood sugar, which can cause cravings by triggering hunger. 

They also lack any nutritional benefit as they do not contain any essential nutrients – also known as ‘empty calories’.

 - Refined carbs include – white bread, sugar sweetened drinks, white rice and pasta, anything made of white flour – and are best avoided.   

- Refined carbohydrates are linked to obesity and type 2 diabetes.

Replace with:

 - Complex carbs include – starchy vegetables, fruit, quinoa, legumes, barley, oats, whole grains (brown/wholemeal bread, brown/wild rice, wholewheat pasta).