In this video I'll uncover and help you distinguish between good carbs and bad carbs.
Hi ladies and gentlemen, I'm Dr. Zyrowski, and welcome back to the channel.
Now, if you're new to the channel it's a pleasure to have you here. Be sure to subscribe. Hit
that bell notification and join our notification community that way I can help you excel your
health and your life. Now, in this video we have a cool topic that's
the topic of good carbs vs. bad carbs, a controversial topic, because carbs have been of controversy
for like the past two years. Now the thing is about carbohydrates is that there's really
two sides of the aisle there's the people are saying all carbs are bad you have to stay
away from them, and there's the people who are saying all carbs are good and these guys
are crazy. I'm going to take you right down the center
of the aisle we're going to have a practical discussion about carbohydrates here's one
of the things that we have to understand about carbs, is that people have been consuming
them for thousands of years. It wasn't until the 1980s where the obesity and diabetes type
2 epidemic really spiked, okay? Carbs in their own nature are not terrible, but the problem
that we're seeing today it's not just coming from carbs. Anyway, let's break this down
and at the end of this video what I'll do is I'll teach you how many carbs I recommend
that you consume on a daily basis, let's dive in.
Now, we’ll look at good carbs vs. bad carbs. Let's start with the good ones, okay. Good
carbohydrates are going to be first of all, low glycemic, that means that they're not
going to just hit you, spike your blood sugar, and cause a lot of imbalance in your body.
They're going to be derived from whole foods, they're not going to be something that comes
in a box with 30 different ingredients on it. They're also very nutrient dense and high
in fiber. Now, your bad carbs are going to be high glycemic.
They’re going to hit you, blow your blood sugar through the roof, your insulin levels
are going to spike. High glycemic highly processed, those are the ones like I said they come in
a box lots of ingredients. The other thing is that they are a very poor source of nutrients
in fiber, and then lastly, they don't even curb your hunger, in fact they give you a
lot more cravings to want to eat more of them. Let's talk about a few examples. Examples
of the good carbs are going to be things like squash, or sweet potato. Now, sweet potato
has over 15 different vitamins and minerals in it, lots of nutrients in it, very nutrient-dense.
Sweet potato, beans, all the different types of beans. Lima beans, navy beans, black beans,
the list goes on. Lots of beans there. Peas, artichokes, lentils, and turnips. These are
examples of good carbohydrates and it's not the only good carbohydrates. What I'll do
is, I'll put a link in the description below to my complete list of good carbs that you
can eat. Now, let's go ahead and talk about the bad
ones. Fruit juice. If you take a piece of fruit and you pull the fiber from it and you
just take that high sugar juice, it's not healthy for you. Fruit juice would be one.
Sodas, that’s self-explanatory. White pasta, bread, bagels, rice, you name it. Stay away
from all that stuff. Once again, highly processed high glycemic not good for you.
Traditional desserts. I put traditional desserts because it's pretty much made with the bleached
white flour. The bleached white sugar, and I also say traditional desserts because what
we do is, we teach you how to make really great desserts that aren't loaded with sugar
and are really made out of all healthy ingredients. In most cases it's a health food. Also, chips,
cereals, all the snack foods out there. I also put gluten free foods because it's a
big misunderstanding for many people. I did a video on this, and basically what I said
is, a lot of the people who are doing gluten free are trading a gluten problem for a blood
sugar problem, because many of the gluten-free foods out there are loaded with all types
of different starchy flours. If you're going to do gluten free you've got
to be really careful with it because a lot of the gluten-free foods are not good. High
glycemic all that kind of stuff and then of course, candy. Anything that's loaded with
a lot of sugar where they're putting a lot of sugar into it, it's not good for you.
These are some examples, and once again I'll put the full list of this in the description
below. Then it comes down to how much should you
eat on a regular basis. Well, this is an interesting topic because when I tell people in my low
carb plan that you know you should basically eat a hundred grams of carbs or less, they
say a hundred grams is far too much. Here’s the thing, understand that most governmental
guidelines are telling people that 50% of their calories should come from carbohydrates.
I'm saying 100 grams. And I'm saying 100 grams, that actually come from whole food sources
like that. If you're going to do keto most of your carbohydrates
are going to come right from the vegetables that you're eating. Now, if you're doing my
low-carb plan, you're doing a hundred grams. You're allowed to have some of these different
healthy carbohydrates, these whole food carbohydrates. I think this is a very sustainable way to
eat. Now a lot of people once again I say, “well hundred grams or less”, are thinking,
oh well you know you're basically saying that people can start eating white bread. No, no,
no, no, we're talking whole food carbohydrates that are very healthy for you, and that's
what makes a hundred grams or less of carbs very sustainable to eat long term.
Like I said, most governmental guidelines 50% carbs. I also mentioned that many of the
problems with diabetes, obesity, it started in the 1980s. Carbs have been consumed for
thousands of years. As a matter of fact, many of these different Blue Zones like Okinawa
where these people have long lives, they're very healthy, they're eating a diet that is
high in carbohydrates. But, of course, these carbs, not these ones.
If we start consuming carbohydrates, and you're even eating a hundred grams of carbohydrates
that look like this, that's not healthy. We always want to make sure that we're distinguishing
between good carbs bad carbs, and we understand that carbs are completely healthy in moderation,
when you're eating the whole food ones. Once again, A hundred grams or less, of the
good quality carbs that's what I recommend for people and stay away from this stuff over
here. Now, be sure to give this video a thumbs up,
share with your friends, if you have any questions, put it in the comment section here below.
I hope this clears things up for you quite a bit. Subscribe to my channel if you haven't
done so yet and check out my other videos on how you can improve your health.
I'll see you in the next video.