hi I’m Mike Pellegrini from
watchmojo.com and president of l’équipe
train with Mike today we’re here with
Jasmine gadu C our nutritionist and
we’re here to debunk the myth that all
carbs are bad let’s start off with the
most basic simple question what is a
carbohydrate basically a carbohydrate is
something that could be found in almost
any food that we eat as you can see over
here with the exception of fats like
oils and animal protein otherwise any
other food is going to contain some
degree of carbohydrates carbohydrates
can be divided into three different sub
categories so we have the simple
carbohydrates which are otherwise known
as sugars we have complex carbohydrates
otherwise known as starches and we have
fiber basically the sugar and the starch
are broken down into glucose molecules
which is the main fuel for our body
fiber basically is the main structural
component of fruits vegetables grains
and legumes it doesn’t provide us with
any calories but it gives us the bulk
that we need for our for our diets the
question that a lot of people ask
themselves with all the information and
misinformation going around is do we
actually need carbs in our diet and if
we do why do we need carbs in our diet
our central nervous system our brain and
our muscles run on glucose throughout
the day so if you’re not consuming
enough carbs basically you’re not
feeding your brain and your muscles with
enough fuel you’ll end up feeling tired
sluggish you won’t be able to
concentrate at work or at school and you
won’t have enough energy throughout the
day to do a workout or just to do your
normal daily habits so a lot of people
who are following low-carb diets or very
low carbohydrate diets are basically
losing weight just because they’re
simply cutting out foods which means
they’re cutting out to their caloric
intake and they’re burning more than
they’re consuming okay so you’re saying
there’s the the reason why people are
getting results with these no carb diets
or very low carb diets has nothing to do
with the fact that they’re cutting out
carbs just that they’re reducing their
caloric intake that’s right you could be
cutting out anything and still be
getting those same type of results one
thing that worries me about following
diets like this is
that people are cutting out whole food
groups so carbohydrates that’s like I
said that’s what our body is running on
and it’s not sustainable over the long
run to cut out whole groups of food for
a long period of time so what’s gonna
happen after somebody follows this type
of diet for a few weeks or a few months
and then goes back to a different type
of eating pattern their way it’s going
to come back on so we’re talking about
carbohydrates
and choosing the right carbohydrates
because we now understand there are some
carbohydrates that we definitely need
and should be eating in our diet and
some carbohydrates that we shouldn’t
beating at all we hear about the
glycemic index as a tool to help us
decide that our clients often ask about
this maybe you could lean a little bit
about what it is the glycemic index how
to use it and and you know what is this
it’s pertinence basically it’s a ranking
system and it ranks foods from 0 to 100
based on how quickly the food will cause
our blood sugars to climb so in general
if we look at the foods that we have
over here foods that we would want to
avoid that have a high glycemic index
are typically ones that are made from
refined flour and that would include
things made with processed and refined
grains and that would include white
flour like this white but yet we have
over here pasta made with white semolina
white rice and these crackers that are
made basically with white flour those
foods are going to cause that big rush
of blood glucose and then the big crash
afterwards and we want to avoid that
foods that are better to choose our
whole grains here we have some quinoa we
have some chickpeas which are legumes
which tend to have a very low glycemic
index and are very healthy packed with
nutrients we have a sweet potato a lot
of people have the misconception that a
sweet potato because it’s sweet would
cause a rush of blood sugar but actually
it has a low glycemic index as and is a
very healthy choice what about the talk
about the glycemic load okay how does
that factor in here what is that all
about glycemic load considers the
quantity of food and basically looks at
it in a quantity of about hundred grams
so for example if you look at just the
glycemic index chart you’d see that
watermelon for example has a high
glycemic index
because it is very sweet it has a lot of
sugar in it natural sugars but if you
look at the glycemic load and you have a
bowl of watermelon it actually doesn’t
cause your sugars to raise up that
quickly because it is diluted in so much
water so that’s also something that’s
very important to consider because some
foods that have a high glycemic index
may have a lower load so Jazmin what are
some simple changes that people can make
to their diet to incorporate some of
these good carbs that we talked about
today and obviously everyone’s concerned
how they could also still you know get
their weight-loss goals get their fat
loss goals incorporated I’d like to
explain to people that one slice of
white bread versus one slice of whole
wheat bread they weigh the same they
actually give you the same amount of
calories which is important to know but
in terms of nutrition it’s completely
different it’s like black and whites or
brown and whites so what the brown bread
is doing is that it’s giving you fiber
it’s it’s a whole grain if you’re
choosing 100% whole grain bread and
basically like I explained before when
you’re eating it when you’re consuming
it you’re not getting that big spike of
blood glucose that we would get from
having the white bread which is actually
rated on the glycemic index ranking as
100 it’s very high it’s ranked right up
there with pure sugar so that’s
something that we would want to avoid so
now that we know that not all carbs are
bad for us we can go out and make some
better choices of date your shopping
cart for more information about
nutritional facts or to seek out the
help of jasmine our nutritionist come
visit us at train with mike dot CA
watchmojo.com and president of l’équipe
train with Mike today we’re here with
Jasmine gadu C our nutritionist and
we’re here to debunk the myth that all
carbs are bad let’s start off with the
most basic simple question what is a
carbohydrate basically a carbohydrate is
something that could be found in almost
any food that we eat as you can see over
here with the exception of fats like
oils and animal protein otherwise any
other food is going to contain some
degree of carbohydrates carbohydrates
can be divided into three different sub
categories so we have the simple
carbohydrates which are otherwise known
as sugars we have complex carbohydrates
otherwise known as starches and we have
fiber basically the sugar and the starch
are broken down into glucose molecules
which is the main fuel for our body
fiber basically is the main structural
component of fruits vegetables grains
and legumes it doesn’t provide us with
any calories but it gives us the bulk
that we need for our for our diets the
question that a lot of people ask
themselves with all the information and
misinformation going around is do we
actually need carbs in our diet and if
we do why do we need carbs in our diet
our central nervous system our brain and
our muscles run on glucose throughout
the day so if you’re not consuming
enough carbs basically you’re not
feeding your brain and your muscles with
enough fuel you’ll end up feeling tired
sluggish you won’t be able to
concentrate at work or at school and you
won’t have enough energy throughout the
day to do a workout or just to do your
normal daily habits so a lot of people
who are following low-carb diets or very
low carbohydrate diets are basically
losing weight just because they’re
simply cutting out foods which means
they’re cutting out to their caloric
intake and they’re burning more than
they’re consuming okay so you’re saying
there’s the the reason why people are
getting results with these no carb diets
or very low carb diets has nothing to do
with the fact that they’re cutting out
carbs just that they’re reducing their
caloric intake that’s right you could be
cutting out anything and still be
getting those same type of results one
thing that worries me about following
diets like this is
that people are cutting out whole food
groups so carbohydrates that’s like I
said that’s what our body is running on
and it’s not sustainable over the long
run to cut out whole groups of food for
a long period of time so what’s gonna
happen after somebody follows this type
of diet for a few weeks or a few months
and then goes back to a different type
of eating pattern their way it’s going
to come back on so we’re talking about
carbohydrates
and choosing the right carbohydrates
because we now understand there are some
carbohydrates that we definitely need
and should be eating in our diet and
some carbohydrates that we shouldn’t
beating at all we hear about the
glycemic index as a tool to help us
decide that our clients often ask about
this maybe you could lean a little bit
about what it is the glycemic index how
to use it and and you know what is this
it’s pertinence basically it’s a ranking
system and it ranks foods from 0 to 100
based on how quickly the food will cause
our blood sugars to climb so in general
if we look at the foods that we have
over here foods that we would want to
avoid that have a high glycemic index
are typically ones that are made from
refined flour and that would include
things made with processed and refined
grains and that would include white
flour like this white but yet we have
over here pasta made with white semolina
white rice and these crackers that are
made basically with white flour those
foods are going to cause that big rush
of blood glucose and then the big crash
afterwards and we want to avoid that
foods that are better to choose our
whole grains here we have some quinoa we
have some chickpeas which are legumes
which tend to have a very low glycemic
index and are very healthy packed with
nutrients we have a sweet potato a lot
of people have the misconception that a
sweet potato because it’s sweet would
cause a rush of blood sugar but actually
it has a low glycemic index as and is a
very healthy choice what about the talk
about the glycemic load okay how does
that factor in here what is that all
about glycemic load considers the
quantity of food and basically looks at
it in a quantity of about hundred grams
so for example if you look at just the
glycemic index chart you’d see that
watermelon for example has a high
glycemic index
because it is very sweet it has a lot of
sugar in it natural sugars but if you
look at the glycemic load and you have a
bowl of watermelon it actually doesn’t
cause your sugars to raise up that
quickly because it is diluted in so much
water so that’s also something that’s
very important to consider because some
foods that have a high glycemic index
may have a lower load so Jazmin what are
some simple changes that people can make
to their diet to incorporate some of
these good carbs that we talked about
today and obviously everyone’s concerned
how they could also still you know get
their weight-loss goals get their fat
loss goals incorporated I’d like to
explain to people that one slice of
white bread versus one slice of whole
wheat bread they weigh the same they
actually give you the same amount of
calories which is important to know but
in terms of nutrition it’s completely
different it’s like black and whites or
brown and whites so what the brown bread
is doing is that it’s giving you fiber
it’s it’s a whole grain if you’re
choosing 100% whole grain bread and
basically like I explained before when
you’re eating it when you’re consuming
it you’re not getting that big spike of
blood glucose that we would get from
having the white bread which is actually
rated on the glycemic index ranking as
100 it’s very high it’s ranked right up
there with pure sugar so that’s
something that we would want to avoid so
now that we know that not all carbs are
bad for us we can go out and make some
better choices of date your shopping
cart for more information about
nutritional facts or to seek out the
help of jasmine our nutritionist come
visit us at train with mike dot CA
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