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why carbohydrates are good for you I'm
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starting to feel like I get all the
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controversial topics here and saying
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that I can't believe that this is a
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controversial topic to begin with carbs
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are great and I'm going to tell you
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exactly why that is and just how you can
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incorporate carbs into your daily life
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for Better Health performance and
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hi I'm Jimmy Wright an accredited
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nutritionist and I specialize in helping
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people all across the world achieve
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their goals without silly fat diets
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first things first let's talk about
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exactly what carbs are and then chat a
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bit about where this anti-carb messaging
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comes from what carbs are and how they
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actually work carbohydrates are one of
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the three macronutrients along with fat
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and protein and an important part of a
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healthy balanced diet there are two
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types of carb simple and complex simple
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carbs are made up of one or two sugar
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molecules just imagine these as happy
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little individual mini carbs these are
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the ones that people kicking up the most
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fuss about and that's partly because of
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their influence on our insulin levels
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which we'll discussed later but also
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this notion that these are addictive I'm
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not a fan of calling these kinds of
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carbs addictive as there isn't really
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any clear evidence for that it's most
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likely the totality of the food itself
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as opposed to the sugar content which
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people find so hard to pass up it's
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slightly down to the palatability of the
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food or meal rather than the influence
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of any one nutrient Studies have shown
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that addictive behaviors are noted
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towards foods which are more energy
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dense more processed higher in fat as
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well as those in added sugars if sugar
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was a singular addictive component
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within a food then people would be
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raring the fruit section of your local
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supermarket the other form of
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carbohydrate is the complex carbohydrate
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complex carbs are made up of three or
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more sugar molecules and are found in
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foods like brown rice Oats oatmeal and
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beans the easiest way to picture complex
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carbs is like a daisy chain with all
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these smaller individual carbs the
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sugars being linked together
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not all carbs are like this some appear
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in different forms and have different
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functions like structural carbs that we
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find in Plants but for the sake of
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making life easy it may be easiest to
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picture the carbs that we eat as either
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individuals or like these daisy chain
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structures that I mentioned the carbs
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that we eat are broken down into their
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individual sugars if not already
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appearing in that form which are then
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used for energy by the body or
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transported around the body to be stored
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the body breaks down almost all of the
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carbs we eat into glucose with complex
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carbs taking longer to digest providing
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a slower and more steady release of
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energy this is why complex carbs are
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often recommended for people who are
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trying to lose weight or manage their
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diabetes the slow digestion absorption
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of the carbs into our bloodstream better
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helps regulate blood sugar levels as
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well as hunger and satiety it also helps
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better regulate the release of insulin a
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hormone responsible for shuttling
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carbohydrates into the cells and
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Proclaim to be the co-conspirator
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alongside carbs causing the rise in
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obesity spelling the myth that carbs
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cause obesity many people have been made
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to believe that carbs cause weight skin
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but they've been fetalized well maybe
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not a lie but at least a half truth
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the reason why carbs have been vilified
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is mainly down to sugar
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as I mentioned when we eat and digest
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carbs our blood sugar Rises and in turn
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insulin spikes the more simple the carb
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source and or the greater the serving
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that we consume the more our blood sugar
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spikes and in turn insulin when insulin
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spikes the breakdown of fat is
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temporarily blunted this has created a
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mindset that carbs must be bad because
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they stop fat loss and that they
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therefore cause weight gain however
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recent Trends show that the prevalence
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of obesity continues to steadily climb
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even when carbohydrate intake has
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steadily decreased when we look
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historically there are many cultures we
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have a relatively High carbohydrate
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intake but low rates of obesity one
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really interesting comparison is to look
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at the change in obesity in Japanese
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people who migrated to the U.S
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traditionally the Japanese diet is one
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rich in carbohydrates in fact
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carbohydrates contribute North of 60
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percent of their total energy intake and
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The observed rate of obesity is
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relatively low compared to other
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developed countries that all changes
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when you look at groups of people whose
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family have come from Japan or moved to
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the US from upon themselves and these
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families the prevalence of obesity
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skyrockets yet the total contribution of
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carbohydrate to their daily energy
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intake decreases which suggests that
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carbs may not be the problem finally
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when you actually look at direct
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comparisons of different diets it
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basically doesn't matter what the
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nutrient makeup of the diet is itself if
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the person is in a calorie deficit they
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will lose weight now there might be some
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advantage to higher protein diets but
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there isn't anything concrete to suggest
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that a higher fat or higher carb intake
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is somehow superior to the alternative
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if you'd like a bit more on the low fat
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versus low carb debate be sure to check
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out Uncle Richie's video on the subject
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okay so you know what carbs are you
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hopefully trust that they're not bad for
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you I mean you can trust me I'm a
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reliable looking guy but just on the
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very slim chance that you aren't willing
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to just take my word then here's some
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really important reasons to include them
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and maybe just maybe you're willing to
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buy into the concepts of carbs actually
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being good for you carbs are great and
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here's why there are many reasons to
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Champion carbs they're the primary
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source of fuel for our body and our
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brain basically runs on carbs
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carbs can also have a really positive
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effect on our mood and are linked to the
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production of Serotonin they've also
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been shown to help reduce levels of
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stress as well where carbs really Excel
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is the fueling of exercise and
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optimizing recovery when we exercise our
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body will burn through carbs for fuel at
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a much higher rate the more prolong the
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exercise the more the carbs will be used
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up eventually depleting our glycogen
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stores ultimately leading to decline in
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performance muscle fatigue and even
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hitting the wall having an easily
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digestible source of carbohydrate
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leading into exercise or even during
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provides an alternative fuel source and
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can better preserve our glycogen
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preserving our glycogen can lead to
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better performance and enhanced recovery
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foods like fruits sweets cereals and
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most starchy white tasty baked goods are
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all great options and they are leading
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up into exercise during exercise you'll
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probably want to go for an energy gel or
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as I don't know how practical it would
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be to start chomping down on a chocolate
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eclair in the middle of the gym or
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during a match the last really important
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point to touch on when it comes to carbs
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is that you rarely if ever find carbs on
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their own we don't eat nutrients we eat
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food what's great about that is that the
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foods that we find plenty of carbs in
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are also jam-packed full of other really
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important nutrients vitamins and
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minerals of course there are less
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nutritious garbage foods but fruits
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veggies greens beans and other legumes
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are all considered carbs and they're
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some of the most nutritious foods that
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we know of can't forget about fiber as
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technically it's a carb and you'll find
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it in carbs so carbs option I guess
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aside from keeping you regular getting
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enough fiber which is around that 25 to
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30 gram Mark per day may also help
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reduce your risk of heart disease
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diabetes and even certain cancers I hope
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by now you trust me when I say carbs are
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well worth including in your diet all
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foods and nutrients are welcome in a
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healthy balanced approach to nutrition
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as always if you have any more questions
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or even advice for other viewers just
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like you let me know in the comments
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below and remember to like And subscribe
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to the my protein YouTube channel for
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more great evidence-based nutrition
