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:


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.

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  • 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
    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.

  • You assume only Carbohydrates are required for health…this is TOTALLY FALSE… Proteins and fats are Essential for life… there is no thing as an Essential Carbohydrate…

  • Amazing talk, thank you Dr. Kushner! Question: Is there a study with stats of how many people per year are newly diagnosed with T1/2 Diabetes and they didn‘t even know they had it? Also is there a quick and easy home test to check if you are getting close to having Diabetes?? Would just like to check at home first, before surrendering my fate to the local doctors. Been Keto for 2 years now, never felt better �� Love your enthusiasm, knowledge and empathy!

  • Thanks for the video. I have type one and have been following keto diet for 18 months now. I no longer need rapid insulin and take 8 units of Lantis per day. Freedom from highs and lows. I just don’t have them. A1C of 5.3. Thanks for the information on ketoacidosis while low carb. I will get more ketostix. ��

  • for good health, better senses and better sleep avoid carbohydrates at all. 100g of sugars? 60% of calories from carbs? thats were science part of this video ends and funny part begins. do not follow

  • Hate to be persistent commenter. But with regard to insulin sensitivity (for any remaining functioning cells T1D) and T2D, does the author have any comment on the use of
    curcumin /turmeric.   As I note that a review 2019 of studies showed an increased insulin sensitivity and reduction in HbA1c, as well as improved lipid profile. This is would be a very simple way to add benedfit to those with pre diabetes.
    Effects of curcumin on glycemic control and lipid profile in prediabetes and type 2 diabetes mellitus: A systematic review and meta-analysis”

  • Dear Osmosa, I’m Dian from Indonesia. I teach Biochemistry for Nursing in one university in Indonesia. I used to use your video in my class. It helps very much. But our problem is…that my students hardly understand the videos due to the language gap (we don’t know English well). If i dub the explanations of this video into bahasa Indonesia using my voice, will you allow it? Thank you very much:-)

  • Great Video, very informational, I spent over an hour trying to find information on what Macros I should use for IF, and ended up watching a bunch of videos of people showing you how to use My Fitness Pal to track it, not what you should be consuming. Subscribed, thanks for the info.

  • I’m also a type one diabetes I have been following this for the past 17months and it’s been the best thing I have done. My a1c was 5.1% last time!

  • All right you fat people, time to start arguing. lol. My fat ( hanging over my belt) is bigger than your fat. Eat, drink and be merry, for tomorrow we all can have bariatric surgery and get better, or die painfully, either way Covid will get you,sooner or later.

  • Your completely wrong there is or never was a guide line on natural sugar, your formula about 400 gm and get 300 from natural food is completely nonsense

  • The ” benefits” of sugar and carbs are evident in the American public. Just look around. Bunch of fat slobs with sore knees, bad backs, heart issues, diabetes etc.

  • Thanks for this! It is just mind boggling why the mainstream medical world has continued to peddle this insulin nonsense. The only reason is greed…very sad…

  • This video is promoting nonsensical approach to sugars and diet.
    Looks like someone didn’t do their research correctly.
    Have you ever heard about HORMONES?
    Decent introduction but you’ve lost me after trying to sell BS about fructose.
    I give you D

  • Comment on this video at

    You’ve asked, viewers, and we’ve got your answers a guide to the macro nutrients of intermittent fasting. Not only that but your meal frequency timing as well as the foods you should be eating to break your fast. Check it out!

    If you want to see videos in advance, we will be releasing them 1 day BEFORE we have it on the channel on the So if you liked this video, make sure to bookmark to ensure you get the new videos first.

    We’ve permanently closed comments on YouTube, so please don’t leave a comment on this video. Leave us a FACEBOOK comment on though, and our trainers will be glad to help you out with any questions that you have. We have a great troll-free community there, and we’d love to have you as a part of it.

    I’ll See You Next Time,

  • Great presentation! Thank you for uploading and thank you, Dr. Kushner, for the work you do! This is important information, not only for T1Ds.

  • What is the effect on BS of taking Xgrams of protein with Xgrams of fat? Does consuming fat with the protein lower the BS response?

  • If Honey has the percentage 50% Fructose and 44% Glucose what is the reason that the sugars don’t form a glycosidic bond to form combine to form Sucrose, Table sugar. I’ve heard that alpha bonds break down easily but beta bonds do not break down in the body. Seems energy is still required to break the alpha bond of sucrose. Is honey healthier than table sugar if the glycosidic bond is not there? It seems like it’s easier to process and absorb? What’s the reason fruits are healthier?

  • The thing that shocks me….try buy a Keto monitor from a local chemist. They wont have one, and probably know nothing about them. You have to go to ebay for the monitors and strips. I use the Abbott Freestyle Optium Neo as it seems to be the only one available in Aust, that also has decent availability of strips.

  • Is this info still correct? I feel that protein is super high and fat is low. When I go into my macros… it’s saying 200 G protein if I do 50%!!! That’s insane!

  • Omg, 100g of sugar a day. Thats not good advice. Over time (15-20 years) you will become insulin resistant and in turn will be prone to fatty liver disease, prediabetes and other forms of metabolic syndrome.

  • This is an example of backward thinking. I have a PhD in biochemistry. Nobody needs carbs!!! We need only fibre! Just stick to low-carb or keto diet. There are no essential carbs! Because of carbs we have diabetes (just to mention one disease/disorder). Our body runs marvellously on ketones. Even our brain. Cheers.

  • Very rare that a non-diabetic doctor actually understands the trials & tribulations of type 1 diabetic’s life… and much more understands how to treat/control it effectively.

  • Can you break a 16-8 fast with a smoothie drink? say a blended drink with the following ingredients: 1 banana, blueberries and rasberies, whey protein etc? or will such a drink spike my insulin levels?

  • My Late sister went in to comas on a regular basis. Basically no controlled diet or advice, just insulin injections. She died many years ago blind, from renal failure at the age of 33.

  • I start fasting at 8pm
    Next day my first break at work (2:30pm) I break my fast with a piece of apple then on my second break ( 4:30 lunch) I eat my first meal. Last meal I eat it when I get home 730 7:45 usually done by 8

  • Red blood cells like sugars
    Unlike white blood cells and other cells, red blood cells lack mitochondria. Because of this, they can only utilize glucose for energy.

  • Great information sir, thank you. Im new to the fasting and I’ve seen great results so far. My mornings(5am)start with me juicing(12 oz each)2 recipes(1st cucumbers, celery, lemon, green apples, and ginger…2nd carrots, red apples cucumbers and ginger)…now these juices are for throughout the day, 1 at 9am and the other at 2pm but i have about 6 oz of both in the morning. Then i have 12oz of bone broth with turmeric before i eat 2-3 vegan waffles with either almond butter or peanut butter topped with strawberries, blueberries and blackberries..i eat lunch at 11am and normally its a jasons deli salad(on the days i workout) or a couple bananas with a coconut(water and the meat of the coconut)..then for dinner(7pm)i eat a protein, starch and vegetable, and greek yogurt with a 6’4″ and 43 yrs young carpenter/farrier(shoe horses)do you think im fasting properly and also feeding my body to gain muscle?

  • Ok, so I fast from 8pm to anywhere between 12:00 and 2:00 pm the next day, however, I’m up at 6:00am and typically have either bulletproof coffee or 2 10iz mugs with trace stevia and a 1/8tspn of half and half.

    Is this tiny bit of fat or MCT’s going to screw up my IF?

  • My Diabetes team advise not to count carbs in alcoholic drinks due to alcohol lowering blood glucose. It’s complex though (in it’s effects over 24 hours) and obviously everyone still has to be mindful of the high calories.