Good Carbs VS Bad Carbs – What The Research Says

Good Carbs VS Bad Carbs – What The Research Says

November 4, 2019 14 By Jose Scott


hey guys so today I’m gonna be talking
about carbohydrates carbohydrates are a popular topic because many people are
very adamant that cutting out all carbohydrates except for green
vegetables and increasing your fat which is often referred to as the ketogenic
diet is the best way to eat I personally do recognize the merits of a kid a
genetic diet and I think that it’s useful for certain circumstances and for
many people um they tend to thrive on it they feel
great on it but just because it’s working for a certain group of people it
doesn’t mean that carbohydrates are inherently bad or even worse inherently
fattening because that’s simply not true you know people who tend to overeat
carbohydrates will generally overeating more than people who were eating more
fat and protein let’s say um what carbohydrates can be part of a weight
loss program they can keep you nice and lean and are great sources of energy for
the gym for example but there are certain carbohydrates that you should be
aiming to eat more frequently if you’re choosing to eat carbohydrates in your
diet so carbohydrates are basically molecules that have three things carbon
hydrogen and oxygen right in carbohydrates are one of three main
macronutrients the other two being protein and fat we also have fiber and
alcohol but we’re not counting that right now now before I start it’s pretty
clear that there’s one sort of carbohydrate that you want to avoid
completely all carbohydrates are gonna metabolize into sugar in the blood right
like into blood glucose or through a liver or and into your muscles and stuff
but certain kinds get into your system quicker right refined carbohydrates
sugars sugars are something you want to completely avoid from processed sources
an example would be soda or it would be candy or would be any type of maybe even
a sauce that you use on your food which has excess and added sugar this is what
you want to avoid like the plague because too much sugar consumption of
course is correlated with obesity diabetes also cognitive decline so it’s
and it’s bad for your teeth it’s pretty damn bad for us so avoiding sugar is the
first thing you should be keeping in mind but you may ask what about the
sugar and fruit is in there fructose and some glucose and different fruits if
sugar so bad should I avoid fruits well maybe it depends on who you are if
you’re a type 2 diabetic eating a hundred mangoes that’s a bit of an
overstatement 10 mangoes a day might not be the best
idea maybe it’s better for you to stick to fruits with less sugar like
strawberries but for the average person who’s healthy and fit or is just trying
to become more fit and has a little bit of weight to lose fruit is gonna be
perfectly okay to have in your diet if you’re doing that ketogenic diet then
clearly a banana is going to knock you out of ketosis
um but including things like blueberries and your diet they have lots of
antioxidants bananas great for working out great for cramps you know fruit is a
natural food I mean that’s on argument and itself but fruit tends to be healthy
especially when it’s eaten in moderation and when it’s in conjunction with lots
of green vegetables and a healthy diet and quantity of food overall so fruit is
gonna be fine it has things like the antioxidants the phytonutrients that I
mentioned but also things like fiber which is going to help subtract and slow
down that glycomics spike and response from the sugar that fruit has so fruit
is gonna be okay now a popular question is should I be eating things like bread
and bread is okay gluten um you know there’s been some research that it’s not
only people with celiac disease that have a sensitivity to it doesn’t mean
you have to completely cut it out bread can be great whole grains can be
fantastic um but bread is quite easy to overeat
and that could lead you to get an a’ chloric surplus and not lose weight
effectively but if you’re trying to gain weight if you’re trying to get in more
carbohydrates then I think that eating bread is going to be okay as long as you
can tolerate it and as long as your gut doesn’t really get disturbed it’s by
eating too much gluten then I think bread isn’t going to be the big stale in
the world but there are some source of carbohydrates which I think you should
prioritize um such as potatoes right such as resistant starches potatoes
sweet potatoes which we call Coomer here where I love beans these are really good
sources of carbohydrates another really good source of carbohydrates is going to
be vegetables your own green vegetables believe it or not that they are
carbohydrate obviously not a potato but they have a lot of fiber they have a lot
of phytonutrients green vegetables are really densely packed with things like
magnesium which many of us are deficient in so getting the majority of your
carbohydrate sources from things like potato sweet potato beans some fruit as
well and lots of dark green vegetables in a wide variety of colors and
vegetables that’s really going to set you up to make your gut bacteria super
super happy because you’re getting a lot of prebiotics from all the skin and all
these plant-based foods that you’re eating and then including some things
like kimchi or sauerkraut which is like pickled cabbage just for more probiotics
that’s really gonna set you up for optimal health um
and the potatoes sweet potatoes especially super super good for workouts
trust me if you if you don’t like training faucet and you like to eat
before your workout try eat a bit of sweet potato a bit of potato maybe with
a banana two hours before you workout and you’ll find you have a ton of energy
um so those are really good sources of carbohydrates now although I said fruit
is okay something you may want to avoid just as an example is juicing orange
juice right because you’re gonna get a lot of sugar in that without that much
fiber and that’s basically a soda right and I mean it’s not as bad as a soda but
you’re just concentrating the sugar or removing a lot of the good nutrients
that you would get by eating a whole fruit so that’s something to keep in
mind something you want to avoid I’m some nuts have some carbohydrates as
well are good sources I guess alright so despite what you’ve heard carbs are not
gonna make you fat because of insulin right carbs may make you hold more water
giving you the impression you’re a bit fatter carbs in general and much easier
to overeat which can lead to you getting fatter from eating more but inherently
they’re not fattening so don’t worry about that um carbs are also really
important for muscle growth right although it’s possible to build muscle
on a ketogenic diet insulin plays very very important role in muscle
hypertrophy hence why bodybuilders will inject themselves with insulin right so
um keep that in mind as well now another myth here with carbohydrates
in mind is that they are necessary for human survival you might have heard that
the human brain needs 130 grams of glucose which comes from carbohydrates
right to function properly and anything less than this and your brain isn’t
going to be working properly um and that’s just not true
because your body can get glucose from other sources one example being protein
through gluconeogenesis which means to give both to new glucose all through
glycerol so that’s just not true so to conclude what are the best sources
basically just natural foods avoid the shit with a barcode and you’re gonna be
good um so thanks for watching let me know what you think about carbohydrates
and I’ll see you guys next time peace hey I didn’t see you there what am i
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