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