Essential Help guide to Carbohydrates

 

Carbs & Calories in ALCOHOL: Essential Guide (PART 1)

Video taken from the channel: Carbs & Cals


 

Industry-Presented Webinar: The carbohydrate conundrum: Are carbs essential or obsolete?

Video taken from the channel: ACSM


 

The Essential Guide To Macros For Intermittent Fasting: Using I.F. For Weight Loss & Muscle Gains

Video taken from the channel: SixPackAbs.com


 

Carbohydrate Counting

Video taken from the channel: Cook Children’s Health Care System


 

Dr. Jake Kushner ‘Low Carbohydrate Nutrition For Type 1 Diabetes: A Practical Guide’

Video taken from the channel: Low Carb Down Under


 

Carbohydrates & sugars biochemistry

Video taken from the channel: Osmosis


 

Carbs & Calories in ALCOHOL: Essential Guide (PART 2)

Video taken from the channel: Carbs & Cals


CHOOSING THE RIGHT CARBS 1. EAT MORE COMPLEX CARBS FROM WHOLE-FOOD SOURCES Vegetables, beans, nuts and seeds, 100% whole-grain breads, pasta and 2. EAT FEWER COMPLEX CARBS FROM REFINED SOURCES Foods like white rice, white bread and traditional pasta are more 3. EAT SIMPLE CARBS IN MODERATION. Your Essential Guide to Complex Carbohydrates Individuals generally perceive carbohydrates as a main barrier to weight loss. And although too many carbs (specifically from refined sugar) can result to weight gain, complex carbohydrates (think whole grains) are. The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories.

So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day. Simple carbs provide the body with a quick burst of energy but are of little nutritional gain whereas complex carbs release energy more slowly and are often loaded with essential vitamins and minerals.

Some examples of simple carbohydrate foods include table sugars, baked goods, white bread, white pasta, and confectionery. Low Carbohydrate Diet versus Complex carbohydrates Simple carbs provide a burst of energy to the body, whereas complex carbohydrates release energy slowly and are filled with essential vitamins as well as with minerals. Some examples of carbohydrate foods comprise baked products, table sugars, white bread, white pasta, and confectionery.

For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons — or 25 grams — of sugar per day. Many people don’t realize much of the sugar they take in are “hidden” in processed foods, according to WHO. A can of.

Essential Guide to Carbohydrates | Nutrition | MyFitnessPal Carbohydrates are controversial among people trying to lose weight. Because individual carbohydrate needs aren’t one-size-fits-all, we’ve put together an informational guide to help you optimize your carbohydrate consumption and choose healthier options, whether you’re trying to. Our essential 2-part guide covers 10 popular tipples. Here’s PART 1 with beer, cider and wine, and PART 2 will be out next week. Carbs & Calories in ALCOHOL Drinks (Essential Guide) By Carbs & Cals // 13 Aug 2020 // 5 minute video.

Watch the 5 minute vide. Essential Guide to Carbohydrates. Carbohydrates are controversial among people trying to lose weight. Because individual carbohydrate needs aren’t Essential Guide to Low-Sodium Eating. If you’re trying to adopt a lower-sodium diet, you’re not alone.

High blood pressure, a. 0.8 g -1 g of carbohydrate/kg of body weight. As an example, if you weigh 90 kg like I do, you could eat 72-90 g of carbohydrates in a post-workout meal.

In real-world numbers, this works out to be 2 cups of cooked rice or pasta. Nothing more complicated than that.

List of related literature:

This book will provide all of the background for a successful study of carbohydrates.

“Carbohydrates: The Essential Molecules of Life” by Robert V. Stick, Spencer Williams
from Carbohydrates: The Essential Molecules of Life
by Robert V. Stick, Spencer Williams
Elsevier Science, 2010

There are two forms of carbohydrates: simple sugars (the monosaccharides and disaccharides of sucrose, fructose, and lactose found in fruits, vegetables, milk, and prepared sweets) or complex carbohydrates (starches found in cereal grains, potatoes, legumes, and other vegetables).

“Pediatric Primary Care E-Book” by Catherine E. Burns, Ardys M. Dunn, Margaret A. Brady, Nancy Barber Starr, Catherine G. Blosser, Dawn Lee Garzon Maaks
from Pediatric Primary Care E-Book
by Catherine E. Burns, Ardys M. Dunn, et. al.
Elsevier Health Sciences, 2016

In nature, sugars and carbohydrates—the energy providers—are linked together with vitamins, minerals, enzymes, protein, fat and fiber— the bodybuilding and digestion-regulating components of the diet.

“Full Moon Feast: Food and the Hunger for Connection” by Jessica Prentice, Deborah Madison
from Full Moon Feast: Food and the Hunger for Connection
by Jessica Prentice, Deborah Madison
Chelsea Green Publishing, 2012

Most diet books that discuss insulin focus on carbohydrates.

“The First Year: Type 2 Diabetes: An Essential Guide for the Newly Diagnosed” by Gretchen Becker, Allison Goldfine
from The First Year: Type 2 Diabetes: An Essential Guide for the Newly Diagnosed
by Gretchen Becker, Allison Goldfine
Hachette Books, 2015

The main carbohydrate components of cereal grains are starch, water soluble and insoluble components of dietary fiber, and several free sugars including glucose, glycerol, stachyose, xylose, fructose, maltose, sucrose, and arabinose.

“Innovation in Food Engineering: New Techniques and Products” by Maria Laura Passos, Claudio P. Ribeiro
from Innovation in Food Engineering: New Techniques and Products
by Maria Laura Passos, Claudio P. Ribeiro
CRC Press, 2016

Even the carbohydrates in vegetables are broken down into sugar in your body, so if you want to enter ketosis, limiting starchy vegetables— along with refined sugars and grains, of course—is essential.

“The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans” by Maria Emmerich
from The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans
by Maria Emmerich
Victory Belt Publishing, 2017

To help you find the right mix, this next section reviews the various components of the mix along with the definitions of carbohydrate— simple, complex, high glycemic index, and low glycemic index—gluten, and FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

This book is not a book on the nutritional/physiological aspects of carbohydrates.

“Carbohydrate Chemistry for Food Scientists” by James N. BeMiller
from Carbohydrate Chemistry for Food Scientists
by James N. BeMiller
Elsevier Science, 2018

Utilization also may be determined by proteins that are associated with the starch, particularly gluten.1,23 Other major sources of dietary carbohydrate include milk (lactose), fruits and vegetables (fructose, glucose, sucrose), or purified and cane or beet sources (sucrose).

“Sleisenger and Fordtran's Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management” by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
from Sleisenger and Fordtran’s Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management
by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
Elsevier Health Sciences, 2015

Bodybuilders must avoid simple carbohydrate foods because they cause the pancreas to secrete high levels of insulin to handle the sudden rise of sugar in the bloodstream.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

18 comments

Your email address will not be published. Required fields are marked *

  • LoL I see a slice of bread there. I cannot remember the last time I had bread of any type. Being in nutritional ketosis is quite easy. Yeh you can’t switch between SAD and LCHF all the time. I’ve tested my glucose/insulin response to a large bolus of sugar a few times now. BS actually never goes too high for too long, and never too low. Which makes me wonder if being in continuous Keto diet actually rescued some accumulated damaged parts of the pancreas and improved insulin sensitivity. Would be an interesting experiment to try on long term Ketogenic diet people. PS I am not diabetic.

  • When ketone is high and glucose is low, since ketone is providing the crucial energy to brain and organs, will the “low glucose” situation be less risky?

  • I really enjoyed this video man. Your absolutely straight to the point and hit the hammer on the nail with everything. I learned some useful value about breaking the fast that helped me! Only other person I used I follow about intermittent fasting is Kinobody, back in the old days when there was a lot of value. I like training body weight 2x a week and weights once, I love it!

  • I tried his salad. Goat cheese made it so damn good. It was better then my fish and asparagus. I can’t wait to get off work and have another!

  • @ 3:30 “Things are getting worse”
    A most emphatic YES because “mainstream” medical refuses to acknowledge the human body does not need ingest carbohydrates. They only have half the equation. High blood sugar is bad; insulin brings it down. THE OTHER HALF: HIGH INSULIN is ALSO bad!!
    Add this to the ulterior motive of the food industry to sell you more food at the cheapest rate of expense to the manufacturer and you get skyrocketing A1Cs.

  • i feel sorry that you include (other animals’) milk in “healthy diet”. Not your mother, not your milk.
    other animals’s milk is poisonous to us. We have never been so unhealthy (we human beings) as sugar, milk-dairy products, cereals have dramatically increased in our diet. I avoid those 3 categories.

  • if sugars get broken down into their individual components, then why does the body sometimes prefer sweet things, and after having eaten lots of them, will start making you find them disgusting for a while
    what is the reason behind this?

  • When you come to a “science” video and the commenters are smarter than the presenter.

    Show me one carbohydrate deficiency disease.

  • Dr. Paul Mason has a wonderful descriptin for dietry fibres that end up as bulk matter in the stool, which he does not agree with. The way he put it is” It’s like adding cars to a traffic jam.” Why add a whole lot more to pass through such a small hole?

  • 55 % carbs…this is out dated perhaps…new model is to flip the old food pyramid upside down…sugar is toxic, carbs are not an essential nutrient…. Protein, Fiber and Non starchy Veg is best.

  • By studying the ‘all meat’ diet of Inuit tribes, scientists have discovered that carbohydrates are 100% inessential. Cut all carbs and sugar, and your body will switch from burning carbs for energy to burning fat for energy. Carbs causes inflammation, inflammation causes vast majority of all human illnesses.

  • 100gr of sugar per day? Lol my regular sugar intake is 15-20gr a day so just had a cheat meal a while ago and it only made my sugar intake 48gr that day. After that I literally walked around bloated and puffy for almost two days. So never go for bananas again!

  • The more i watch these beautiful intelligent lecture, the more I’m convinced that the existence medical field is build wrong, by putting certain
    guide lines without taking on consideration all the variables..
    There’s no one shoes fits all, the medical field has to treat each case
    differently.
    In other word Type 1 is not a type 1
    It’s type1, type 1.1, type 1.2, type 1.3..etc
    Each case has it’s own Variables and has to be treated differently..

  • The carbs the kids are eating are made of rubbish…you let your kids eat chips and all that rubbish, too much bread, pasta, rice, cookies, SUGAR IS IN EVERYTHING etc etc what do you expect is going to happen to them. Parents need a big wake up call.

  • So my maintenance calorie is about 2500. To loose fat I should be at a deficit so around 2000 a day. If I’m trying to loose fat you’re saying I’d go with the 20% carb 50% protein and 30% fat. Im just wondering though, since 50% would be 1000 calories I would need to eat 250 grams of protein (I weigh 162 lbs and im 5’7″ with 20% body fat) I could eat that much protein but isn’t that too much? I hear people say 1 gram of protein per pound of body weight is the general rule of thumb (some say that’s too much) but It’s about 90 more grams than I should have. Right? I’m guessing most of the protein wont be used up but the point would be that those calories won’t be used for carbs which is what causes more fat to begin with?

    I just started lifting weights again after years of stopping and I’ve been using the 20:4 fasting plan. It just works best with my schedule. So far so good just want to actually plan my meals better.
    Thanks for all your videos btw I’ve learned so much!

  • I am a bit confused here. I weigh 180 pounds and according to one of your videos on protein intake, I should only consumer.82 * 180 * 4 = 590 calories of protein per day? If I consume 2,000 calories per day that is only 30% of my caloric intake. This conflicts with macros you provided in this video. Any clarification would be greatly appreciated!

  • But, a long term Keto Plant Based diet, can easily lead a Type 1 to become nutritionally deficient and may induce gastroparesis, plus dangerous IBD/IBS that depletes all the nutritrition. Talking from experience here.

  • It would have been interesting to see how High Fructose Corn Syrup figures into this. I’ve heard that the body does NOT recognize it correctly and that the pancreas does not know to make insulin to break it down.