Episode 4 – The 7 Critical Facts about Carbohydrates


(cheerful music) – Hey everybody and welcome to Weight Loss Awakening episode number four, and today I’m in Palm
Springs because yesterday, I was visiting Dr. Steven Gundry who wrote the amazing book Plant Paradox, and he was gracious enough
to let me follow him, and if you are watching
this, I highly recommend that you read that book, The Plant Paradox because it explains so
many amazing things, not just about diet and chronic disease, but also weight loss as well, and honestly, if you
were to follow that diet, not only would it be healthy for you, but there’s no question
that you would lose enormous amount of weight. It’s an incredible diet. It’s backed by science. Dr. Grundy’s really a great guy, and I was super excited to spend the day. The reason I’m still in Palm Springs is because I got a flat
tire, had to spend the night, but Palm Springs is quite nice. The hotel is very nice. And it’s just very hot. It’s like well over 100 degrees and it’s only around 9:00 in the morning. And we’re gonna go through
seven different features about carbohydrates that make it something you need to pay attention to. The first one is nothing
is a pure carbohydrate. For example, spinach. Spinach has carbohydrates,
it’s got fat, it’s got protein, actually all vegetables, in
fact, have all of these things. Potatoes, they put people on potato diets, and they weren’t suffering from any sort of macronutrient deficiencies
while they were on the diet, meaning that there was
protein, there was fat, there were carbohydrates. Those are the three macronutrients. So, when it comes to choosing foods or when it comes to thinking
about carbohydrates, you have to realize that
nothing is a pure carbohydrate unless it’s been refined, and if it’s been refined,
like white sugar, as an example, would be
something that would be refined, then it’s something in
general that you should probably pay attention to and
maybe potentially even avoid. If we want to understand that whole foods have a mixture of things, even things that we
consider carbohydrates, like potatoes and sweet potatoes, have these additional ingredients in them. So, we wanna get back to this notion of well, is it a refined carbohydrate, so white flour, as an
example, would be refined, white sugar would be refined, but keep in mind that carbohydrates that we think of as carbohydrates
are a mixture of things if they’re in their whole plant form, so the key is, I want you to focus on getting whole plant foods, whole foods that have a mixture of all
these different things. Number two, fiber counts, and when we’re eating an
enormous amount of vegetables, we’re getting a lot of carbohydrates, but when it comes to the count, we’re getting also a lot of fiber. We want this fiber to preferably
come from plant sources, and if you’re eating
a lot of leafy greens, you’re getting a lot of these
particular types of fibers. So, let’s move on to number three. Longevity research matters
when it comes to carbohydrates. Right now, there is a resurgence of a diet called the ketogenic diet, which means that people are restricting the amount of carbohydrates
in their system to such a low point that
they are going into a state called ketosis where your
body starts to burn ketones. A lot of people pursue this because if you look at it metabolically, it appears that ketogenic diets
are actually more efficient. In other words, it’s like increasing the miles per gallon on a car. The amount of energy that you get out of a certain quantity
of food, whether that’s, since it’s fat, you’re getting
more energy off of that, and so some people think
that that’s preferred source. Now, when we’re thinking
about weight loss, it is true that ketogenic diets do contribute to weight loss, but if we’re going for some
holy grail of metabolic control, in other words, thinking about it from the context of yes, it’s more, it seems to be more efficient, we’re excluding a whole
host of other factors. One of them being the fact
that in nature, in general, there are all kinds of
redundant pathways in your body that don’t seem efficient
but are perfectly normal. We don’t necessarily have
the full intelligence to be able to understand whether or not just looking at something
from the efficiency standpoint is going to be beneficial because nature is filled with things
that seem inefficient. In other words, we don’t
necessarily have the intelligence to be able to say that by
increasing the efficiency of our internal motors, that
that’s necessarily healthy, and that’s why longevity research matters. Research into long-lived populations shows that people are
not on ketogenic diets. So, we can’t exclude the
populations around the world that are eating healthy,
living a long period of time, and realizing that they
have quality sources of carbohydrates that they eat, like in Okinawa, they eat
the purple sweet potatoes, as an example, in Japan,
they eat white rice. We have to understand that these things that are happening in
international cultures that live a long time do matter when
it comes to carbohydrates. So, let’s move on to number four, which is the fact that when you look at the scientific literature studying diets, low-carb diets work. Now, you might think
what I just said and this are contradictory, and
actually, that’s not the case. When we look at low-carb diets, they tend to perform better
than other types of diets. When we talk about quality carbohydrates, you’re not gonna be in ketosis. Quality carbohydrates matter, and things like sweet potatoes
and little bit of rice, these are perfectly healthy. You’re not going to see
increases in inflammatory markers if you’re eating proper quantities. We’ll get into what those
proper quantities are and it really helps the
tip on trying to figure out what is perfect for your situation. So, number five is leafy
greens, and leafy greens matter because leafy greens are
a type of carbohydrate. That’s what they are,
depending on the vegetable, and generally speaking, they’re
considered carbohydrates, and I recommend that everyone eat around a pound of
leafy greens per day. We’ll get into more
detail in future lessons about what that, what
those vegetables are, how to add them to your diet, but in a nutshell, if
you have some smoothie along with your breakfast in the morning, you can add a handful of greens. At lunch, you should
be eating a big salad, and you get that. And then at dinner time, there should be some steamed greens. It’s very easy to get one pound
of leafy greens in per day. When I mention that to my patients, they often are like, there’s
no way that I can do that, but quite frankly, you
will see amazing benefits in your health, as well as your weight, if you just focus on getting that pound of greens per day in, just
like I said in other videos. Leafy greens, one pound a day, on handful of nuts per day. These are the two things that everyone should be
getting in their diet. So the next is, listing the differences between the different carbohydrates. First I have to say that
when it comes to bread, I have seen no intervention
that has caused more weight loss and made
more substantial changes in someone’s diet than reducing or completely getting rid
of bread in their diet. I can’t tell you how many times
just the reduction of bread has caused people to lose 10 to 20 pounds without changing anything else,
just getting rid of bread, and so that has to be
said from the outset. Now, let’s move on to rice. We’ll talk about rice in number seven, which is where you’re going to learn a little bit about a tool
that I used with my patients called the one carb per meal rule. Rice, generally speaking, white rice is actually
better than brown rice, and the reason is is because brown rice has what’s called lecithin. It’s what the, it’s a type of protein that is basically in the bran of the rice and as a result of the bran, it prevents insects from eating it, and if we ingest it, it
causes irritation to the gut, and I know a lot of people are thinking, wow, that goes against
everything I’ve thought that brown rice is better than white rice, that’s the general consensus, but if you look at a
side-by-side comparison, they’re really not all that different when it comes to a
nutritional perspective, but that little bit of lecithin that you’re getting is problematic, and there’s a reason why
in most Asian cultures generally don’t eat brown rice, and there’s a ancestral wisdom
about these sorts of things that we need to pay attention to even if we don’t necessarily understand the science behind them, and now that we’re learning about lecithin and potentially the causes of the irritation that they can cause and the inflammatory
nature that they cause, it’s important to be sure to, if you’re gonna have rice,
to stick with white rice. Next is beans. Beans are also a protein,
but we’re gonna lump them into this rough carbohydrate category. Beans are also another
lecithin-containing food, and you need to be careful with them. They’re okay to eat if
you pressure cook them. If you pressure cook them, the lecithin count drops quite a bit. One of the most amazing
things about my time here in Palm Springs yesterday
following Dr. Gundry around is to watch the inflammatory
markers in the blood drop as people go on lecithin-free diets. Now this is really important
for autoimmune diseases like psoriasis or lupus and MS, but when we have these
inflammatory markers, there’s a general
inflammatory state in our body which is not conducive to weight loss. It’s not conducive
really to overall health. They’ve done studies that have
shown that if you have beans and you pressure cook
them, the amount of beans, the amount of lecithin in the
beans decreases dramatically. The next is fruit. Fruit is also, is potentially a problem. If you’re eating high-sugar fruits like pineapple or papaya or mango, you need to be careful of
the quantity of these foods, and as Dr. Gundry likes to
say, in the animal kingdom, animals eat fruit to
bulk up for the winter. So, we need to be careful with the amount of
fruit that we’re eating. There are low-sugar
fruits like blueberries, blackberries, raspberries, apple. We’ll get into what is the proper amount of fruit in the final step. So, we’ve covered bread, and I’m lumping grains and bread in there all together again, all together. The next is rice, we spoke about that. We spoke about fruit. One more thing about fruit is dried fruit. Dry fruit is a condensed form of fruit and you’re gonna get a lotta
calories in small portion, so we are gonna talk about
portion again in number seven. Keep in mind that with dried fruit, you can down full fruits
very, very easily, but if you were to have the whole fruit, you would never eat that many. So like a dried plum, you
could eat seven of those, but then at the same time, you
would never eat seven plums. So, pay attention to the
source of these fruit. If you were only going to
generally eat one plum, then only one dried plum,
if that makes sense to you. And juices, forget about juices. Again, you can choose them according to the rule in number seven, if you wish to do that, but keep in mind that it’s all sugar and it’s just gonna make your
blood sugar go up and go down, especially if there’s
no fiber in that juice. So now we get to the
one carb per meal rule. Now, this is the thing
that I give to my patients who are trying to lose weight and that is one carb per
meal of the following, so one carb per meal of rice, one carb per meal of grain, one carb only per meal of fruit, one carb per meal of fruit juice, one carb per meal of alcohol. What I mean by this is that you
can choose from all of those and you only get one. So, if you wanted say, an orange juice, which I’m not recommending,
but if, let’s say, that’s what you’ve chosen,
then you can’t have bread, you can’t have rice,
you can’t have alcohol. I you wanna have, in that particular meal, you just pick one of those. If you wanted rice, you’d
have one portion of rice, but you wouldn’t have any fruit for desert or you wouldn’t have any juice, you wouldn’t have any alcohol. If you wanted some wine, then fine, you have a glass of wine, but then you can’t have your potato, you can’t have your bread, you can’t have your juice or your desert. Let’s say you wanted to splurge and have one piece of dessert, then you need to knock out the carbohydrate in the
first portion of your meal. So, instead of having your
potato or your sweet potato, and sweet potatoes are
preferable to white potatoes for that whole lecithin issue
that I spoke about before, but if you were choosing
to have the dessert, then you need to drop out
the potato or the bread or whatever might’ve been
accompanied with the meal, and if you do that and you
are eating the one pounds, one pound of greens per day and your handful of
healthy raw nuts per day and you’re watching your
refined gluten products like white flour and
sugar and refined oils, you are 80% of the way. When it comes to counting carbohydrates, there’s a link I’m also gonna provide here to a video that I made as well on learning how to count carbohydrates to keep yourself in that range, and it’s a very, very easy skill, super, super easy to
understand how to count, but if you stick to the
one carb per meal rule, then you are totally set. So, these are the seven items that I like to discuss with my patients when it comes to carbohydrates. I hope that this video
has been really helpful, that it sort of clears up some of the misconceptions
about carbohydrates because that’s one of the things that trips people up all the time. So, thank you for coming to my channel. I appreciate your visit and
your watching to the very end, and if you haven’t subscribed, if you’re watching this on YouTube, hit the subscription
button, give us a thumbs up. If you are watching this on YouTube, the link to our private Facebook group where we have a supportive
community of people is going to be in the link below. Please leave your comments, so that I can refine these messages and make sure that they are clear, that I’m not being confusing. You know, be critical so that I can learn to be a better presenter and to provide this service
and this information to you. That’s very important to me. So, please leave a comment below. Till next time, this Dr. Carp
for Weight Loss Awakening, see ya next time. (cheerful music)

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5 thoughts on “Episode 4 – The 7 Critical Facts about Carbohydrates

  1. Loved your video! I'm a little confused with the keto comments tho. My husband and I went keto in Feb. because of diabetes, and we beat it. We're both off meds and still improving. We're not super hard core, measuring for ketosis and counting macros as we did in the beginning, but stick to the general guidelines. I'm finishing Dr. Gundry's book, and he has a keto section that's recommended for people with metabolic illnesses. If we weren't already fighting diabetes, we'd probably be more low carb than keto, but I thought we needed to be more aggressive to beat it. We're still learning. What are your thoughts?

  2. I started learning about LCHF dieting to combat elevated blood sugar levels that were found when I took the annual physical for my CDL driver's license. I had NO IDEA that my blood sugar was so high! I'm grateful that the physical alerted me to the potential danger to my health. Since that time last Sept, I've lost 30+ lbs and I can't fully describe how much better I feel. I certainly am no expert with regard to weight loss. I only know that restricting carbs has changed my life in a very positive way. I only wish I was as smart as the doctor here! How do you remember all these facts? Thank you for providing insight that encourages and inspires us to achieve better personal health.

  3. The things you say really resonate with me. I'm subscribing to everything you've got 🙂 and looking forward to watching the rest of your videos as time allows. I like that you encourage constructive feedback, and frankly I thought your video was very good. Your speech was clear and not too fast, video length good (anything over about 20 min would probably be too long, in my opinion)

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