WEBVTT 00:00:32.560 --> 00:00:34.979 It's 3 o 'clock in the morning here where I am 00:00:34.979 --> 00:00:37.140 and this is Thoughts If It Were You, food for 00:00:37.140 --> 00:00:41.520 thought by Neogentrics. Now, we're still on the 00:00:41.520 --> 00:00:43.960 health track that we started a couple days ago 00:00:43.960 --> 00:00:47.780 last week and so on and so on. And I did believe 00:00:47.780 --> 00:00:50.020 the last thing I covered when I was talking about 00:00:50.020 --> 00:00:54.179 being healthy was what are proteins and why they're 00:00:54.179 --> 00:00:57.159 even important in the first place. So today, 00:00:57.320 --> 00:00:59.340 we're going to continue on with the same trend 00:00:59.340 --> 00:01:01.060 and we're going to move on to the next topic. 00:01:01.640 --> 00:01:06.599 The next topic is carbohydrates. Now, everyone's 00:01:06.599 --> 00:01:08.799 familiar with carbohydrates. They know that there 00:01:08.799 --> 00:01:10.659 are good ones, there are bad ones. Everyone's 00:01:10.659 --> 00:01:12.579 familiar with them. But I want you to think about 00:01:12.579 --> 00:01:14.159 it for a minute. Yes, there are good ones. Yes, 00:01:14.159 --> 00:01:16.180 there are bad ones. But here's the question I 00:01:16.180 --> 00:01:18.439 want you to think about. What are carbohydrates? 00:01:19.719 --> 00:01:23.280 What are they really? Okay? Think about that 00:01:23.280 --> 00:01:25.599 for a second. What are they really? What do they 00:01:25.599 --> 00:01:29.560 actually do to or for you in your body? There's 00:01:29.560 --> 00:01:32.019 only one real way to find out. So let's go ahead 00:01:32.019 --> 00:01:34.099 and dive into this a little bit so that I can 00:01:34.099 --> 00:01:36.700 cover this, okay? And so you can get just a basic 00:01:36.700 --> 00:01:38.340 understanding of what it is that you're actually 00:01:38.340 --> 00:01:41.000 eating when you say you're eating a lot of carbohydrates. 00:01:41.379 --> 00:01:45.719 So let's start with this. Carbohydrates, what 00:01:45.719 --> 00:01:48.260 are they? They are sugars that break down inside 00:01:48.260 --> 00:01:53.560 the body to create glucose, okay? Glucose is 00:01:53.560 --> 00:01:55.519 moved around the body in the blood and is the 00:01:55.519 --> 00:01:57.340 primary source of energy for your brain, muscles, 00:01:57.480 --> 00:01:59.760 and all, you know, all the other essential cells 00:01:59.760 --> 00:02:03.049 in your body. A healthy body attempts to regulate 00:02:03.049 --> 00:02:05.170 glucose levels by using a series of hormones, 00:02:05.370 --> 00:02:09.030 including insulin and glucagon. They're produced 00:02:09.030 --> 00:02:10.849 in your pancreas, Glenn. Hopefully you have a 00:02:10.849 --> 00:02:15.490 healthy pancreas. Some people are unable to actually 00:02:15.490 --> 00:02:18.189 do this, and this leads to different types of 00:02:18.189 --> 00:02:22.189 diabetes. But some things can be done about it. 00:02:22.229 --> 00:02:24.430 Some people instigate this by eating too much 00:02:24.430 --> 00:02:26.469 sugar. But we'll cover sugars in another time. 00:02:27.789 --> 00:02:30.750 Insulin lowers blood sugar levels by moving the 00:02:30.750 --> 00:02:32.610 glucose to various parts of the body and aiding 00:02:32.610 --> 00:02:34.889 its absorption. Excess glucose can be stored 00:02:34.889 --> 00:02:37.150 in the liver or in fat throughout your body, 00:02:37.270 --> 00:02:40.870 thus the increase in size. Glucagon increases 00:02:40.870 --> 00:02:43.629 your blood sugar levels by releasing glucose 00:02:43.629 --> 00:02:45.889 stored in the liver back into the bloodstream. 00:02:46.289 --> 00:02:48.409 Blood sugar levels are usually kept in check 00:02:48.409 --> 00:02:50.710 if the pancreas and liver are healthy and functioning 00:02:50.710 --> 00:02:54.409 normally. However, in times of stress to hormones 00:02:54.409 --> 00:02:58.229 adrenaline and or cortisol, are released into 00:02:58.229 --> 00:03:00.530 the body these hormones raise blood sugar levels 00:03:00.530 --> 00:03:02.830 giving the body a sudden boost of energy okay 00:03:02.830 --> 00:03:08.449 so it's not always normal okay unlike protein 00:03:08.449 --> 00:03:11.310 and fats okay carbohydrates are not essential 00:03:11.310 --> 00:03:14.569 to human life you don't need them the body can 00:03:14.569 --> 00:03:16.569 produce glucose from proteins and fats however 00:03:16.569 --> 00:03:18.750 carbohydrates are the most convenient and quickest 00:03:18.750 --> 00:03:22.080 way for the bite to produce this okay Some weight 00:03:22.080 --> 00:03:24.439 loss diets exclude or reduce carbohydrate intake, 00:03:24.780 --> 00:03:27.500 triggering the biodeconverted supply of fat to 00:03:27.500 --> 00:03:30.860 glucose. So, we're going to take a short break, 00:03:31.039 --> 00:03:33.659 and I'm going to cover the two types of carbohydrates 00:03:33.659 --> 00:03:47.240 there. And we're back. Like I said before, there 00:03:47.240 --> 00:03:50.319 are two different types of carbohydrates. I'm 00:03:50.319 --> 00:03:52.639 going to go ahead and cover both of them so you 00:03:52.639 --> 00:03:54.520 get a basic idea of what the two of them are. 00:03:54.759 --> 00:03:56.840 The first one is simple, and the second one is 00:03:56.840 --> 00:03:58.780 complex carbohydrates. We're going to talk about 00:03:58.780 --> 00:04:01.080 both of them. Simple carbohydrates are referred 00:04:01.080 --> 00:04:06.039 to as basically sugar. I'm sorry. Yeah, they're 00:04:06.039 --> 00:04:11.939 referred to as sugars with a simple -like molecular 00:04:11.939 --> 00:04:16.100 structure, if you will, usually made of one or 00:04:16.100 --> 00:04:19.889 two parts. Okay? Because of their simple molecular 00:04:19.889 --> 00:04:23.209 structure, your body can process these sugars 00:04:23.209 --> 00:04:26.709 quickly. This leads to a quick energy spike, 00:04:26.850 --> 00:04:30.310 or a sudden rush of energy, and the sugars are 00:04:30.310 --> 00:04:33.769 converted to glucose, followed by a low once 00:04:33.769 --> 00:04:37.089 all the processing is done and the simple carbohydrates 00:04:37.089 --> 00:04:39.910 have been used up. An example of this would probably 00:04:39.910 --> 00:04:44.750 be coffee. Processed and refined sugars tend 00:04:44.750 --> 00:04:49.860 to have a high high index of sugars in them, 00:04:49.899 --> 00:04:51.920 you know, affecting the blood sugar levels quickly. 00:04:51.980 --> 00:04:53.819 And, you know, compared to natural occurring 00:04:53.819 --> 00:04:56.500 complex carbohydrates, which, you know, in turn, 00:04:56.500 --> 00:05:01.680 you know, increase your blood sugar levels. Refined 00:05:01.680 --> 00:05:03.560 sugar is a common source of simple carbohydrates 00:05:03.560 --> 00:05:08.240 in the modern diet. This is true in the sense 00:05:08.240 --> 00:05:10.600 that depending on the kind of sugars you actually 00:05:10.600 --> 00:05:16.110 use and eat daily, refined sugar can be Good 00:05:16.110 --> 00:05:20.230 in small amounts, not in large quantities. Many 00:05:20.230 --> 00:05:22.810 processed and packaged fast foods contain simple 00:05:22.810 --> 00:05:27.089 carbohydrates as sugars. It's used for a flavor 00:05:27.089 --> 00:05:29.370 enhancer and can satisfy the palate for sweet 00:05:29.370 --> 00:05:33.949 foods. Simple carbohydrates also, from added 00:05:33.949 --> 00:05:36.389 sugars, have little or no nutritional value and 00:05:36.389 --> 00:05:38.810 are often described as empty calories, basically. 00:05:39.129 --> 00:05:41.189 Most people can benefit from reducing their intake 00:05:41.189 --> 00:05:44.300 of added sugars and simple carbohydrates. If 00:05:44.300 --> 00:05:47.259 you buy processed and packaged foods, choose 00:05:47.259 --> 00:05:49.879 those with less sugar. Reduce your consumption 00:05:49.879 --> 00:05:51.980 of sugary foods such as cakes, biscuits, cookies, 00:05:52.180 --> 00:05:56.899 candies, regular but not diet soft drinks. Simple 00:05:56.899 --> 00:05:59.560 carbohydrates are not always bad, and they also 00:05:59.560 --> 00:06:02.139 exist naturally in foods that do nutritional 00:06:02.139 --> 00:06:05.040 benefits, notably such things as fruit, your 00:06:05.040 --> 00:06:08.540 milk. Most dairy products, most fruit contain 00:06:08.540 --> 00:06:10.740 good levels of fiber, vitamins, and micro minerals 00:06:10.740 --> 00:06:13.899 as well as antioxidants. So with that being said, 00:06:14.120 --> 00:06:15.759 you know, milk and dairy products are a good 00:06:15.759 --> 00:06:18.600 source of protein and calcium. And most people 00:06:18.600 --> 00:06:20.480 agree that both fruit and dairy products are 00:06:20.480 --> 00:06:23.819 important to a well -balanced diet. You know, 00:06:23.819 --> 00:06:25.660 but at the same time, there's the other side 00:06:25.660 --> 00:06:28.279 of it, the complex carbohydrates. I'm going to 00:06:28.279 --> 00:06:30.480 take a short break right here. And then I'm going 00:06:30.480 --> 00:06:32.459 to come back and go into the complex carbohydrates. 00:06:33.420 --> 00:06:35.379 and what the difference between them and the 00:06:35.379 --> 00:06:50.759 simple are and we're back picking up where we 00:06:50.759 --> 00:06:53.540 left off um talking about complex carbohydrates 00:06:53.540 --> 00:06:56.139 they're referred to as sugars with a complex 00:06:56.139 --> 00:07:00.379 molecular structure of three or more parts you 00:07:00.379 --> 00:07:03.649 know due to the complex structure of the molecules 00:07:03.649 --> 00:07:05.750 that make them up. It takes longer for your body 00:07:05.750 --> 00:07:08.129 to break them down and produce glucose needs 00:07:08.129 --> 00:07:11.649 for energy. Foods rich in these also contain 00:07:11.649 --> 00:07:13.990 valuable vitamins, minerals, fiber, and other 00:07:13.990 --> 00:07:19.610 vital items to your overall health and well -being. 00:07:21.069 --> 00:07:23.750 Also, foods containing complex carbohydrates 00:07:23.750 --> 00:07:26.389 are processed more slowly by the body. They can 00:07:26.389 --> 00:07:28.949 produce the same sustained energy levels over 00:07:28.949 --> 00:07:30.949 longer periods of time than simple carbohydrates. 00:07:31.769 --> 00:07:37.230 thus keeping your glycemic index of food rich 00:07:37.230 --> 00:07:42.649 in your complex carbohydrates lower than the 00:07:42.649 --> 00:07:46.629 high that simple carbohydrates give you. Food 00:07:46.629 --> 00:07:49.370 rich in healthy complex carbohydrates include 00:07:49.370 --> 00:07:53.589 whole grains, whole meal bread, whole grain breakfast 00:07:53.589 --> 00:07:56.589 cereals, oats, pasta, rice, especially brown 00:07:56.589 --> 00:07:59.670 rice. White rice is great, but the husk on the 00:07:59.670 --> 00:08:02.790 brown rice is actually healthier for you. potatoes, 00:08:02.910 --> 00:08:05.689 beans, lentils, and even chickpeas. And I'm saying 00:08:05.689 --> 00:08:07.430 that because I actually don't like chickpeas. 00:08:07.449 --> 00:08:10.069 They taste kind of bland to me, but they make 00:08:10.069 --> 00:08:13.490 hummus, and that's also good for you, okay? Not 00:08:13.490 --> 00:08:17.790 the oily ones, all right? We'll cover fat a later 00:08:17.790 --> 00:08:21.250 time. Consuming too many carbohydrates or the 00:08:21.250 --> 00:08:23.730 wrong type of carbohydrates can upset the balance 00:08:23.730 --> 00:08:25.949 of your body's blood sugar levels. This can result 00:08:25.949 --> 00:08:29.050 in energy highs and lows and weird mood swings. 00:08:30.480 --> 00:08:33.039 Okay, which in turn can leave you feeling tired, 00:08:33.120 --> 00:08:37.080 irritated. Keep that in mind. Like if someone's 00:08:37.080 --> 00:08:38.740 saying you're always irritated, something's wrong, 00:08:38.840 --> 00:08:42.779 it's probably due to your diet. Just to put it 00:08:42.779 --> 00:08:46.679 mildly. And if you often feel tired after lunch, 00:08:46.799 --> 00:08:49.120 try eating more proteins and vegetables with 00:08:49.120 --> 00:08:51.799 less carbohydrates and definitely, definitely, 00:08:51.960 --> 00:08:56.279 definitely avoid alcohol. Okay, that'll help 00:08:56.279 --> 00:09:01.750 you with that. Your glycemic index of food is 00:09:01.750 --> 00:09:03.769 a measure of how quickly glucose levels rise 00:09:03.769 --> 00:09:06.409 in the blood after eating select things. Foods 00:09:06.409 --> 00:09:08.970 with high GI levels tend to contain more simple 00:09:08.970 --> 00:09:11.710 carbohydrates, whereas foods containing lower 00:09:11.710 --> 00:09:14.090 complex carbohydrates will tend to produce a 00:09:14.090 --> 00:09:17.250 lower GI score as it takes the body longer to 00:09:17.250 --> 00:09:20.330 break these down into glucose. Keep that in mind. 00:09:20.830 --> 00:09:23.549 Okay, generally foods with a low GI, which release 00:09:23.549 --> 00:09:25.950 glucose more slowly, are considered healthier. 00:09:26.090 --> 00:09:28.149 Because the body has to work harder to break 00:09:28.149 --> 00:09:30.450 the food down, and you'll feel fuller for longer 00:09:30.450 --> 00:09:32.889 and burn more calories, digesting and recovering 00:09:32.889 --> 00:09:35.830 glucose. However, some foods with lower GIs are 00:09:35.830 --> 00:09:38.149 also high in fat and salt, which can make them 00:09:38.149 --> 00:09:40.110 less healthy. So it depends on what they are. 00:09:40.470 --> 00:09:55.570 Alright? And we're back. I'm going to give you 00:09:55.570 --> 00:09:58.269 a quick, before I go any further, I'm going to 00:09:58.269 --> 00:10:00.850 give you some quick GI score examples that you 00:10:00.850 --> 00:10:02.730 can use in your indexing, and you can go ahead 00:10:02.730 --> 00:10:04.309 and look up the rest of these online, okay? I'm 00:10:04.309 --> 00:10:06.450 just giving you a short, and I mean a short list 00:10:06.450 --> 00:10:09.850 of examples. Like I said before, those with lower 00:10:09.850 --> 00:10:13.070 scores can be high in fat and salt content, but 00:10:13.070 --> 00:10:16.570 the ones with the lower scores are usually healthier 00:10:16.570 --> 00:10:19.549 for you. An example of a high score would be 00:10:19.549 --> 00:10:23.659 white bread. It has a score of 71, okay? Whole 00:10:23.659 --> 00:10:26.740 meal bread is a 49, whereas steamed white rice 00:10:26.740 --> 00:10:31.100 is a 98, okay? Basmati rice, which is a type 00:10:31.100 --> 00:10:34.740 of brown rice, is 58. Chocolate milk is 49, whereas 00:10:34.740 --> 00:10:39.159 whole milk is 27. Skim milk is 32, and dry roasted 00:10:39.159 --> 00:10:43.000 peanuts at a 14, okay? The seven prime examples. 00:10:43.259 --> 00:10:45.000 So this brings up the question, now that I've 00:10:45.000 --> 00:10:48.070 covered all of this, all right? I want to ask 00:10:48.070 --> 00:10:50.049 this. How much carbohydrates do you think we 00:10:50.049 --> 00:10:51.990 actually need in our daily diet? I want you to 00:10:51.990 --> 00:10:54.149 see if you can come up with an answer for that. 00:10:55.389 --> 00:10:57.429 Because I have one here. I'm going to go ahead 00:10:57.429 --> 00:11:00.490 and tell you what it is. To be fair, there's 00:11:00.490 --> 00:11:02.529 no actual simple answer for this. There's no 00:11:02.529 --> 00:11:04.850 real way to determine how much we actually need. 00:11:05.529 --> 00:11:10.090 Each person is different. They have different 00:11:10.090 --> 00:11:12.590 ideas, different consumption levels, different 00:11:12.590 --> 00:11:17.259 body types. But there is a general rule. This 00:11:17.259 --> 00:11:19.080 is what I'm getting at here. There is a general 00:11:19.080 --> 00:11:21.320 rule. We should aim to get approximately half 00:11:21.320 --> 00:11:23.419 of our energy from carbohydrates, ideally 90 00:11:23.419 --> 00:11:26.200 % of this coming from complex carbohydrates, 00:11:26.620 --> 00:11:31.120 and only 10 % from refined and processed sugars, 00:11:31.120 --> 00:11:34.559 such as simple carbohydrates. A simple way to 00:11:34.559 --> 00:11:36.379 achieve a healthy, well -balanced diet is to 00:11:36.379 --> 00:11:39.059 eat a variety of foods during the day. Some people 00:11:39.059 --> 00:11:43.600 recommend that at each meal, a plate should be 00:11:43.600 --> 00:11:46.679 split so that the quarter is... is higher protein 00:11:46.679 --> 00:11:48.820 foods such as meat, fish, eggs, dairy products, 00:11:48.960 --> 00:11:53.419 etc. A quarter of the plate is high carbohydrate 00:11:53.419 --> 00:11:56.580 foods such as potatoes. pasta rice beans and 00:11:56.580 --> 00:11:59.179 bread and the rest of the plate or at least half 00:11:59.179 --> 00:12:01.539 of that should make up the rest of fresh vegetables 00:12:01.539 --> 00:12:03.419 and such you know which will provide carbohydrates 00:12:03.419 --> 00:12:06.019 and proteins and lower levels but also many vitamins 00:12:06.019 --> 00:12:08.419 and nutrients that are needed that way you can 00:12:08.419 --> 00:12:10.460 finish your meal with a plate a piece of fruit 00:12:10.460 --> 00:12:12.879 which will also provide you with a simple carbohydrate 00:12:12.879 --> 00:12:15.200 you need and have a complete meal and be full 00:12:16.180 --> 00:12:18.440 But then on the opposite side, let's say you 00:12:18.440 --> 00:12:20.799 ate too many carbohydrates. Eating too many carbohydrates 00:12:20.799 --> 00:12:23.039 will lead you to gain weight, which is kind of 00:12:23.039 --> 00:12:25.240 the whole point of this whole segment here, is 00:12:25.240 --> 00:12:26.840 to help you find weight so you can lose weight. 00:12:27.659 --> 00:12:30.879 This is because the body will store unused glucose 00:12:30.879 --> 00:12:32.759 for use later, and then it'll have nowhere to 00:12:32.759 --> 00:12:37.059 go. With that being said, usually, however, it 00:12:37.059 --> 00:12:39.120 is how the carbohydrates are prepared which will 00:12:39.120 --> 00:12:41.820 have the greatest effect on weight gain, although 00:12:41.820 --> 00:12:44.899 chocolate applies both. to simple and complex 00:12:44.899 --> 00:12:47.700 chocolate also contains fat and an apple and 00:12:47.700 --> 00:12:50.519 on the other hand contains fiber vitamins and 00:12:50.519 --> 00:12:53.899 minerals okay french fries chips crisps roast 00:12:53.899 --> 00:12:55.980 potatoes i'm sitting here naming foods making 00:12:55.980 --> 00:12:59.159 me hungry um are all prepared using fats therefore 00:12:59.159 --> 00:13:02.399 they contain fat including but not limited to 00:13:02.399 --> 00:13:05.600 baked and broil potatoes are basically better 00:13:05.600 --> 00:13:08.460 for you as they are not prepared in fat so keep 00:13:08.460 --> 00:13:10.840 that in mind similarly steamed rice is much better 00:13:10.840 --> 00:13:14.330 than fried rice and bread um is better for you 00:13:14.330 --> 00:13:16.570 without adding butter or margarine so i mean 00:13:16.570 --> 00:13:19.289 yes you can have bread you can toast your bread 00:13:19.289 --> 00:13:21.909 but consider when you add butter to it all right 00:13:21.909 --> 00:13:24.549 as well as fried rice you can have fried rice 00:13:24.549 --> 00:13:27.289 without using butter uh actually i would recommend 00:13:27.289 --> 00:13:33.529 um using olive oil grapeseed oil or coconut oil 00:13:33.529 --> 00:13:35.830 as they're lower in fat content and they're healthier 00:13:35.830 --> 00:13:37.570 for you and you can still have the fried foods 00:13:37.570 --> 00:13:41.129 you like okay let me see so with that being said 00:13:41.129 --> 00:13:44.090 in summary of everything that i basically just 00:13:44.090 --> 00:13:46.970 covered all right you know that carbohydrates 00:13:46.970 --> 00:13:49.230 contain glucose and your body needs that for 00:13:49.230 --> 00:13:51.750 energy okay and then you know that there's two 00:13:51.750 --> 00:13:53.750 types they're simple and complex and now you 00:13:53.750 --> 00:13:55.710 know the difference between the two uh the more 00:13:55.710 --> 00:13:58.210 refined complex uh carbohydrates are the more 00:13:58.210 --> 00:14:01.649 the the more quickly they are converted to glucose 00:14:01.649 --> 00:14:04.470 and the high the more energy you'll have right 00:14:04.470 --> 00:14:08.690 now But this can also peak and trough blood sugar 00:14:08.690 --> 00:14:10.710 levels later and you'll basically be running 00:14:10.710 --> 00:14:13.190 on empty, whereas refined and simple carbohydrates, 00:14:13.549 --> 00:14:17.710 with that being said, they should make up about 00:14:17.710 --> 00:14:19.929 10 % of your daily intake, keeping that in mind. 00:14:20.330 --> 00:14:24.190 And carbohydrates, such as starchy foods like 00:14:24.190 --> 00:14:25.850 potatoes, bread and rice and grains, so on and 00:14:25.850 --> 00:14:29.070 so forth, like pasta and oats. release more slowly 00:14:29.070 --> 00:14:30.950 in your bloodstream and provide a more stable 00:14:30.950 --> 00:14:34.029 and sustainable energy level for your body. These 00:14:34.029 --> 00:14:35.990 are a lot healthier for you and they keep you 00:14:35.990 --> 00:14:39.289 from gaining unnecessary weight. So I want you 00:14:39.289 --> 00:14:41.389 to keep that in mind as you're going through 00:14:41.389 --> 00:14:43.409 your days when you're saying you're going to 00:14:43.409 --> 00:14:46.970 cut out carbohydrates because cutting them out 00:14:46.970 --> 00:14:49.690 completely isn't completely ideal. They're not 00:14:49.690 --> 00:14:52.730 exactly necessary for your health, but you can 00:14:52.730 --> 00:14:55.429 use them, all right? And with that being said, 00:14:56.190 --> 00:14:58.169 As a heads up for next time, I will be covering 00:14:58.169 --> 00:15:02.750 sugars. What they are, the kinds of sugars. That 00:15:02.750 --> 00:15:04.509 way you can know what you're actually eating, 00:15:04.610 --> 00:15:07.730 more or less. And then I'm going to cover how 00:15:07.730 --> 00:15:11.509 sugars are related to diets. Okay? Sugars and 00:15:11.509 --> 00:15:15.750 your diet. But until then, this is Neogentrix 00:15:15.750 --> 00:15:18.190 signing out. Enjoy the rest of your day and thank 00:15:18.190 --> 00:15:19.169 you for listening.