Up next in 10
Expert nutritionist explains what carbohydrates are and why they are good for us.
In this video, we're going to dive into the fascinating world of carbohydrates! Jamie Wright, a certified nutritionist dedicated to helping people around the globe achieve their goals. Jamie will explore what exactly carbs are and address the misconceptions surrounding them. Carbohydrates are one of the three macronutrients, along with fat and protein, and they play a crucial role in maintaining a healthy and balanced diet.
Throughout this video, Jamie shares the benefits of incorporating carbs into your diet and explain how you can make the best use of them. Carbs provide our bodies with the energy needed to perform daily activities, fuel our workouts, and support brain function. By understanding the different types of carbs and their effects on our bodies, you can make informed choices and create a sustainable and enjoyable eating plan.
Follow Jamie on IG: jamiesdietguide
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Chapters:
00:00 - What are carbohydrates?
01:30 - Complex carbohydrate
03:09 - Insulin spikes
04:33 - Why carbs are good
05:43 - Carbs are important for weight loss
06:52 - Any more carbs q's?
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0:00
why carbohydrates are good for you I'm
0:02
starting to feel like I get all the
0:03
controversial topics here and saying
0:05
that I can't believe that this is a
0:07
controversial topic to begin with carbs
0:09
are great and I'm going to tell you
0:10
exactly why that is and just how you can
0:13
incorporate carbs into your daily life
0:14
for Better Health performance and
0:16
Recovery
0:18
[Applause]
0:20
hi I'm Jimmy Wright an accredited
0:22
nutritionist and I specialize in helping
0:23
people all across the world achieve
0:25
their goals without silly fat diets
0:27
first things first let's talk about
0:28
exactly what carbs are and then chat a
0:31
bit about where this anti-carb messaging
0:33
comes from what carbs are and how they
0:35
actually work carbohydrates are one of
0:37
the three macronutrients along with fat
0:39
and protein and an important part of a
0:41
healthy balanced diet there are two
0:43
types of carb simple and complex simple
0:45
carbs are made up of one or two sugar
0:47
molecules just imagine these as happy
0:49
little individual mini carbs these are
0:51
the ones that people kicking up the most
0:53
fuss about and that's partly because of
0:54
their influence on our insulin levels
0:56
which we'll discussed later but also
0:58
this notion that these are addictive I'm
1:00
not a fan of calling these kinds of
1:01
carbs addictive as there isn't really
1:03
any clear evidence for that it's most
1:05
likely the totality of the food itself
1:07
as opposed to the sugar content which
1:09
people find so hard to pass up it's
1:11
slightly down to the palatability of the
1:13
food or meal rather than the influence
1:15
of any one nutrient Studies have shown
1:17
that addictive behaviors are noted
1:19
towards foods which are more energy
1:20
dense more processed higher in fat as
1:23
well as those in added sugars if sugar
1:25
was a singular addictive component
1:26
within a food then people would be
1:28
raring the fruit section of your local
1:29
supermarket the other form of
1:31
carbohydrate is the complex carbohydrate
1:32
complex carbs are made up of three or
1:34
more sugar molecules and are found in
1:36
foods like brown rice Oats oatmeal and
1:38
beans the easiest way to picture complex
1:40
carbs is like a daisy chain with all
1:42
these smaller individual carbs the
1:44
sugars being linked together
1:46
not all carbs are like this some appear
1:48
in different forms and have different
1:49
functions like structural carbs that we
1:51
find in Plants but for the sake of
1:53
making life easy it may be easiest to
1:55
picture the carbs that we eat as either
1:57
individuals or like these daisy chain
2:00
structures that I mentioned the carbs
2:01
that we eat are broken down into their
2:03
individual sugars if not already
2:05
appearing in that form which are then
2:07
used for energy by the body or
2:09
transported around the body to be stored
2:11
the body breaks down almost all of the
2:13
carbs we eat into glucose with complex
2:15
carbs taking longer to digest providing
2:17
a slower and more steady release of
2:19
energy this is why complex carbs are
2:21
often recommended for people who are
2:22
trying to lose weight or manage their
2:24
diabetes the slow digestion absorption
2:26
of the carbs into our bloodstream better
2:27
helps regulate blood sugar levels as
2:30
well as hunger and satiety it also helps
2:32
better regulate the release of insulin a
2:34
hormone responsible for shuttling
2:35
carbohydrates into the cells and
2:37
Proclaim to be the co-conspirator
2:38
alongside carbs causing the rise in
2:41
obesity spelling the myth that carbs
2:43
cause obesity many people have been made
2:45
to believe that carbs cause weight skin
2:47
but they've been fetalized well maybe
2:50
not a lie but at least a half truth
2:53
the reason why carbs have been vilified
2:55
is mainly down to sugar
2:57
as I mentioned when we eat and digest
2:59
carbs our blood sugar Rises and in turn
3:01
insulin spikes the more simple the carb
3:03
source and or the greater the serving
3:05
that we consume the more our blood sugar
3:07
spikes and in turn insulin when insulin
3:10
spikes the breakdown of fat is
3:12
temporarily blunted this has created a
3:14
mindset that carbs must be bad because
3:16
they stop fat loss and that they
3:19
therefore cause weight gain however
3:21
recent Trends show that the prevalence
3:23
of obesity continues to steadily climb
3:25
even when carbohydrate intake has
3:27
steadily decreased when we look
3:29
historically there are many cultures we
3:31
have a relatively High carbohydrate
3:33
intake but low rates of obesity one
3:35
really interesting comparison is to look
3:37
at the change in obesity in Japanese
3:38
people who migrated to the U.S
3:40
traditionally the Japanese diet is one
3:42
rich in carbohydrates in fact
3:44
carbohydrates contribute North of 60
3:45
percent of their total energy intake and
3:48
The observed rate of obesity is
3:49
relatively low compared to other
3:51
developed countries that all changes
3:53
when you look at groups of people whose
3:54
family have come from Japan or moved to
3:56
the US from upon themselves and these
3:58
families the prevalence of obesity
4:00
skyrockets yet the total contribution of
4:03
carbohydrate to their daily energy
4:04
intake decreases which suggests that
4:06
carbs may not be the problem finally
4:08
when you actually look at direct
4:10
comparisons of different diets it
4:12
basically doesn't matter what the
4:13
nutrient makeup of the diet is itself if
4:15
the person is in a calorie deficit they
4:17
will lose weight now there might be some
4:19
advantage to higher protein diets but
4:21
there isn't anything concrete to suggest
4:23
that a higher fat or higher carb intake
4:25
is somehow superior to the alternative
4:27
if you'd like a bit more on the low fat
4:28
versus low carb debate be sure to check
4:30
out Uncle Richie's video on the subject
4:32
here
4:33
okay so you know what carbs are you
4:36
hopefully trust that they're not bad for
4:38
you I mean you can trust me I'm a
4:40
reliable looking guy but just on the
4:42
very slim chance that you aren't willing
4:43
to just take my word then here's some
4:45
really important reasons to include them
4:47
and maybe just maybe you're willing to
4:50
buy into the concepts of carbs actually
4:52
being good for you carbs are great and
4:55
here's why there are many reasons to
4:56
Champion carbs they're the primary
4:58
source of fuel for our body and our
4:59
brain basically runs on carbs
5:02
carbs can also have a really positive
5:04
effect on our mood and are linked to the
5:06
production of Serotonin they've also
5:08
been shown to help reduce levels of
5:09
stress as well where carbs really Excel
5:12
is the fueling of exercise and
5:14
optimizing recovery when we exercise our
5:16
body will burn through carbs for fuel at
5:18
a much higher rate the more prolong the
5:21
exercise the more the carbs will be used
5:22
up eventually depleting our glycogen
5:25
stores ultimately leading to decline in
5:27
performance muscle fatigue and even
5:29
hitting the wall having an easily
5:31
digestible source of carbohydrate
5:33
leading into exercise or even during
5:35
provides an alternative fuel source and
5:37
can better preserve our glycogen
5:39
preserving our glycogen can lead to
5:41
better performance and enhanced recovery
5:43
foods like fruits sweets cereals and
5:46
most starchy white tasty baked goods are
5:48
all great options and they are leading
5:50
up into exercise during exercise you'll
5:52
probably want to go for an energy gel or
5:54
drink
5:55
as I don't know how practical it would
5:57
be to start chomping down on a chocolate
5:58
eclair in the middle of the gym or
6:00
during a match the last really important
6:02
point to touch on when it comes to carbs
6:04
is that you rarely if ever find carbs on
6:06
their own we don't eat nutrients we eat
6:08
food what's great about that is that the
6:11
foods that we find plenty of carbs in
6:13
are also jam-packed full of other really
6:15
important nutrients vitamins and
6:17
minerals of course there are less
6:19
nutritious garbage foods but fruits
6:22
veggies greens beans and other legumes
6:24
are all considered carbs and they're
6:26
some of the most nutritious foods that
6:27
we know of can't forget about fiber as
6:29
well
6:30
technically it's a carb and you'll find
6:32
it in carbs so carbs option I guess
6:35
anyway
6:36
aside from keeping you regular getting
6:39
enough fiber which is around that 25 to
6:41
30 gram Mark per day may also help
6:43
reduce your risk of heart disease
6:44
diabetes and even certain cancers I hope
6:47
by now you trust me when I say carbs are
6:50
well worth including in your diet all
6:52
foods and nutrients are welcome in a
6:54
healthy balanced approach to nutrition
6:55
as always if you have any more questions
6:57
or even advice for other viewers just
7:00
like you let me know in the comments
7:01
below and remember to like And subscribe
7:03
to the my protein YouTube channel for
7:05
more great evidence-based nutrition
7:06
information
7:11
thank you
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