I am a serious cyclist and have been one for over 40 years. A few years I got seduced by some anti carbohydrate influencers and cut my carbohydrate consumption significantly. The result was a complete disaster. My cycling experience was severely degraded and I felt terrible. On discussing my results with other people in the anti carb community they kept telling me to persist and that my body would adapt. I persevered for 4 months until deciding that this was nonsense. I needed a very high carbohydrate diet to be able to do long rides. Of course, I try to get my carbs from whole food, not from refined carbs, although while riding on a long ride some refined carbs help a lot.
These discussions were beneficial and right on the money for my IR stage at 70. I have gradually reduced my A1C over 3 years from 5.9 down to 5.6 by meticulously substituting the "good carbs" and portion control along with the increased level of exercise. We are fortunate to have folks like Gill, Brewer and others who are doing their best to educate everyone willing to make the right choices in lifestyle
That's it, next trip to Lisbon I'm getting new glasses. I read the title as "Should you cut Carlos from your diet?" It was never my intention to include Carlos in my diet and I'm glad no one is advocating for that!
I eat 300g of Carlos for breakfast every morning and I’ve never been healthier. Best part is you can chop one big Carlos into pieces, cook & season it with coriander, clove and chili, and portion it out and store in freezer. Delicious in tacos!!
I eat 300g of Carlos for breakfast everyday morning and I’ve never been healthier. Best part is you can chop one big Carlos into pieces, cook & season it with coriander, clove and chili, and portion it out and store in freezer. Delicious in tacos!!
My fasting glucose was 120. Went keto 7 weeks ago. CGM now reading in the low 90s. Range is low 80s to a out 115. My BMI is under 22. Lots of exercise lifestyle.
Thanks for all the explanations of scientific information. One thing hardly anyone is talking about is that our body was not made to digest alcohol, no matter for how many millions of years people have been drinking it.
"Be mindful..." Best advice anyone can embrace. Being mindful allows us to truly make decisions based on our best interests. It shocks me that people are not aware that in order to lose weight, you MUST operate under a caloric deficiency. There is no way around this fact. People REALLY don't like to hear things that cast light on their negative habits. The reason we engage in negative habits is due to unconscious motivations. So, be mindful, and therefore be more in control of your own decisions. If we are not consciously making choices, we are unconsciously making them.
Even with this, I think diet only goes so far and you need exercise also. Most of the blue zones are areas where people walk a lot. I personally think a low fat, whole food diet gets the most variety and is the easiest to stay on long term. You can still eat meat, whole grains, legumes, nuts, whatever. The odds of missing some nutrient are almost nil.
the exercise component is 1 thing this channel consistently doesn't deal with. it's mostly diet and nutrition (which are IMO the biggest piece of the overall health and weight puzzle). food is fuel, and our body is made to move (to acquire said fuel). being sedentary is IMO worse than a 'bad' diet, or at the very least compounds the impact of poor diet and metabolic sickness (the 2 are related, but the poison is in the dose, so to speak). all of this is in the 'lifestyle' bucket of personal responsibility which has been historically not very successful in curbing poor health outcomes. enter stuff like GLP-1 angonists to get the hormone situation back under control, less consumption (of everything), and thus... return to better metabolic health and general health outcomes.
As long as you are a healthy body weight? I have a healthy BMI but carry weight around my stomach and have possible signs of insulin resistance. So not just about body weight.
Oh my gosh. Even though my go to binge foods were not pop tarts, when I did buy them, I can’t believe how many times I convinced myself that I would just eat one out of the foil packages that usually has two. But I would normally then eat the whole box. Talk about Loan nutrition!
You are the most balanced in yhis whole diet space. Btw, Asian countries are going through a diabetic epidemic now. Check the numbers for India and China. This epidemic started before the junk foods arrived there. So there's is some anectodal evidence that rice consumption and overeating is a cause of concern.
Why would you blame rice at all, though? There's a much simpler explanation, which Dr Carvalho alluded to: obesity. It's not just rice they're eating too much of -- it's everything.
7:01 You were right on point with different types of diets work with different folks. I think genetics can help someone choose the correct route. No one wins with processed foods. Thank you.
40% healthy carbs 40% protein 25% fat works best for me as a 64 year old male. Was keto before it was a fad but ended up with low T and my sleep was awful. My running suffered too. Also on keto my glucose was inching up. Carbs are great and I enjoy them greetly
It’s funny that one of the doctors said that when we think of the processed foods, we think of hotdogs and such. Those are not what come to my mind. I binged on sweets. And even though I didn’t eat a lot of them, I think of potato chips, Cheetos, all those kind of crunchy, highly refined snack foods. I barely ate a hotdog or a hamburger or even french fries for years, but even when I was eating a mostly unrefined diet at three meals and two snacks a day, I still binged on sweets. I don’t know it haven’t for years, but that hasn’t solved all the problems.
My story is very similar to Dr Brewers. 65, male, very good physical condition and ate WFPB. My CAC scan showed 147 and my CIMT scan showed I had soft and hard plaque in my arteries. For the last year my a1c has been at 5.8. I could hardly believe this. If you think you're in pretty good shape, get tested anyway. You might find out otherwise
from my personal experience in the battle against metabolic syndrome I eliminated high GI carbs from my diet, replaced them with whole foods; meat, protein, eggs, cheese, yogurt, beans, legumes, fruit, bone broth and cruciferous vegetables. I joined a gym and went 5 days a week for aerobic and resistance exercise. I lost 75 lbs over a year, lowered my a1c, blood pressure and cholesterol significantly. what's the controversy?
Gained weight as a pescatarian (farthest I would go towards plant based). Gained weight as a carnivore. People don't want to hear it (including me) but you have to be in a calorie deficit to get your weight under control and improve the corresponding issues that come with being overweight. I got sucked in to carnivore believing the influencers. Two months later I was 15 lbs heavier as it didn't improve satiation. Went back to omnivore because I prefer a wide variety of food and just have to watch the portion control and try to get some exercise in. There is just no easy out.
I haven't gained anything other than water weight in years but I did not lose any weight on keto even in a calorie deficit. My body wants the carbs! I'm guessing I didn't lose because I didn't have carbs to give me energy and my deficit was lower than it would be with exercising.
Growing up, my wife’s family sometimes only had one tortilla and half an egg to eat… For the whole day, I guess they were total influencers and way ahead of their time huh? So starving is a badge of honor now?
Absolutely . Long time weight lifter , 50 years old . You must consume less than expended so if you need additional fuel to live , it comes off the fat on your body . It’s hard to do with most meat but fatty cuts you can easily eat over maintenance calories . I made the same mistake on keto . Ate a ton of nuts seeds avocados , good olive oil and gained weight . I was consuming 3200 calories per day when I have to hover around 1800 to lose 1.5 lbs a week . The only exception is the initial Lois of water people experience the first few days of low or no carb . Water dumping occurs because carbs hold 3 grams of water for every gram . People think they lost 15 lbs of fat in the first week or two if low or no carb , which is impossible . If an adult male didn’t eat at all , they would only save 14000 calories a week (2000 calories per day on average ) . This equates to a 4lb loss of fat a week MAXIMUM . People mistake the loss of water for fat . Thanks for sharing your experience !
I lost 112 Ilbs, my blood pressure went from hypertension stage 2 to normal, and I also brought my cholesterol way down, on a high (complex) carb diet.
Yes. Weight loss is the thing that moves the needle the most, and any diet that puts you in a caloric deficit will do that. I feel much better with moderate carbs (40% daily calories)--I perform better and feel better. I did Keto for a long time and it worked great for weight loss but my athletic performance was not good.
Your first few words are the most important - you've lost weight. Every time one loses weight he/she enjoys the benefits of "caloric restriction" which improves EVERYTHING.
Same for me, on a balanced diet with plenty of good carbs. My body doesn't react well when I starve it as carbs though. I thought I would lose even more and quicker if I did keto and nope!
@@ms-jl6dlon a side note, I lowered my A1C and cholesterol and all that through Diet before I lost weight. I actually couldn't lose weight on my own but I did get healthier. I'm guessing it's because of messed up hormones that diet and exercise alone couldn't fix. Mounjaro a long with it worked well!
Roy Taylor, physician and perhaps the most knowledgeable diabetologist, has said that insulin resistance is caused by excess body fat. It’s not necessarily a specific diet that causes it. Everyone has a difference tolerance of body fat before they begin to develop insulin resistance. For example, some normally thinner populations may only need to put on a few pounds before they become resistant while others can pack dozens and dozens of pounds of extra fat before they see symptoms of resistance. The way to fix insulin resistance is to lose weight. I believe his approach is an 800 calorie temporary diet, but whatever diet gets you the best weight loss is what may ultimately halt and reverse insulin resistance.
Yes, it's a fact that losing weight can reverse diabetes. We all have a fat threshold and once we go over that is when we get more susceptible to getting diabetes. I don't know all the details, just that even thought I've lost weight I have a way to go.
Yes, it's too bad the Medical "gurus" can't come up with simpler, official terminology for dividing CARBS Into groups, according to their nutritional value, instead of lumping them together. DASH-diet carbs versus Pop-tart carbs. ( With agreed lists ).What if every doctor and nutritionist used that language to simplify it? It's generally Whole foods versus Processed foods, but that doesn't "paint a picture" for the general public.
@@tikibarry2279 Umm the general public definitely gets it, but additional elements/factors. Addiction, stress, anxiety, funds, the price of food, socio economic factors, the need to fit in, corporate advertisements, peer pressure, etc., etc...
So, how do you prevent insulin resistance? Just be lean and exercise? Anything else? Intermittent fasting? General good nutrition? Good sleep? Is glycemic load not an issue for preventing insulin resistance, only for once you have it?
The problem the dichotomy of unprocessed (low GI good) and ultra-processed (high GI bad) carbs is that it is too simplistic. Many UPFS have most calories from fat. Feeding studies that look at isolated high GI (not hyper palatable) carbs, like maltodextrin or sugar, often do not give the expected results. And UPFS can differ a lot in palatability and nutrient content/profile, which seem to be at least equally important factors as level of processing.
Sweet potatoes are not bad! Boiling sweet potatoes for longer results in a lower GI. For example, boiling a sweet potato for 30 minutes gives it a low GI of about 46, while boiling it for 8 minutes gives it a medium GI of 61. It's also what you serve them with. Serve them as part of a curry with lots of fibrous veg and that will lower the GI even more!
Mario Kratz says that for best result, leave those in the fridge overnight as well, as it changes the starch into a form that is less of a problem for pre-diabetics. I buy purple potatoes which are expensive but have the lowest GI.
Work with Type 1 diabetics has shown that when all insulin is accounted for (injected) low GI carbs actually requite more insulin per gram of carbs/calorie than high GI carbs, but produce less of a peak blood sugar, and therefore are likely to produce less rebound hypoglycemia in people without Type 1 diabetes. So, high low GI carbs can prevent hypersecretion due to spike and they can prevent hypoglycemia which may also raise stress hormones, but gram for gram they may increase total insulin exposure. This is because they likely provoke glucagon secretion when they reach the gut, as many of the associated components (fiber, protective plant proteins/gluten) can trigger a release of counterregulatory hormones (glucagon, and possibly cortisol and adrenaline) due to their physical and or chemical interaction with cells of the gut. Without drawing too many conclusions, it is absolutely 100% sure that the low GI carbs such as high gluten al dente pasta, and legumes require more total insulin to manage per carb gram than high GI carbs like rice, but also provoke smaller variability in blood sugar. We also know from T1D research that when carbs are replaced with fat, the amount of insulin needed to manage a given amount of carbs goes up, but the amount of insulin needed to manage a given amount of total calories goes down slightly because a lower percentage of calories are coming from carbs. Some will call this insulin resistance, but that is not appropriate if you are asking how much insulin is needed to manage a given number of total calories, rather than a given number of carbs. I don't personally promote a low carb, carnivore, ketogenic, low fat, vegan/plant based or any other diet. The only generalities I am pretty sure of are to get 2-4 grams of omega-3, and avoid proteins and starches that may be provoking food sensitivies in you, and generally keep fructose around 25 grams a day, and eat what results in you naturally not overeating addictively.
Show that it’s only .55% of the population that has type one diabetes. It’s still a large number because we have a large population, but it’s a very specific situation.
Type 1 diabetes is very different than type 2 diabetes. I have found eating low carb diet with protein and fats, very little fruit...only strawberries, blackberries, raspberries and blueberries. I found for me that fruits cause my blood sugar to stay elevated a long time , even though nutritionally they are good. it just doesn't help manage my blood sugar.
@@oolala53 We can see the same thing with non-T1Ds if we measure serum insulin levels, it's just easier with T1Ds because the one thing we know for sure is exactly how much insulin has been put into their system. It is simply a way to know exactly the answer to the question of how much insulin is required.
I think we need to be wary of one-size-fits-all solutions to complex, multifactorial health problems. Most people who have stubbornly high blood sugar or who have had problems losing weight and keeping it off, should be seeing an endocrinologist and a dietician. The idea that "prediabetes is something that happens to us when we eat too many carbs, especially ultra-processed foods like desserts and pizza, and don't exercise" may sound good at first, but it's more complicated than that. There's really a battery of tests that should be done to find out what's causing it. People like Ken Berry and Eric Berg, would probably say, "If you're a prediabetic, then you're probably eating too many carbs, and so reducing them, will make the problem go away" (ignoring the fact that the tallow that's in red meat increases insulin resistance, and that an excessive amount of iron can make your pancreas inflamed). Nicola and Mario know that the condition can be more complicated than it appears. Nicola has stated that weight loss and exercise alone, have huge effects on your reducing blood sugar. That is to say, you could leave your diet the same and do other things that would lower your blood sugar. The ADA has stated that looking at how often you eat high glycemic index foods and how much of them, is more effective than the dramatic, pass/fail approach you often see on here.
10 yrs WFPB, no salt, oil, sugar. Current (Aug. 2024) Hemoglobin A1c- 4.7. Fasting glucose 86. I asked if it was possible for my blood sugar to get too low and they said only if I stop eating.
Hey, did you see the Danish study looking at AGEs in plant milks? I am a musician, but my take was that the contents are still low considering I drink less than a dl of it a day, but that it is good that someone is looking at it. "Investigation of Maillard reaction products in plant-based milk alternatives".
Can we address the mental health side of things? Since I developed cptsd it's been a real struggle. I go on crazy food binges I can't control. When I'm not triggered I eat healthy. The undiagnosed autism made it harder. Got diagnosed at 57.
i have recently re- introduced carbohydrates back in my diet. surprisingly my fasting glucose was 98 this morning. yes that's a little high but i'll take it.
At the same time, I’ve done a lot of experimentation over the last few years, even though I consistently had a glucose reading of well under 100 day after day, when I got exasperated included some refined flower products back in my diet, my Bodycomp sister and I went into low range pre-diabetes. I used to poo poo the whole idea of aging being that significant but I had kept off a 40 pound loss for over 10 years when problems started. I really thought I had things dialed in for the rest of my life.
@ LOL, just when you think you have everything "dialed in" the body changes. Forgive the cliche, but that's why they say health and wellness is a journey, not a destination.
🌟🌟Dr. Carvalho, can you please make a video about resistance wheat starch and modified wheat starch? These have become big players in the food industry and I've waded through some of the research and don't really find that they have a negative impact on blood glucose; in fact, quite the opposite. But I still remain somewhat cynical. I think this topic would be helpful to many. 🌟🌟
My wife eats tons of sourdough daily. In her other meals mainly oats. Also spaghetti. She's too skinny, never ever get sick, she's 51, and amazingly energetic. She's very active though. Her A1c has always been 5.5 spot on. Her fasting insulin is 3.0. Others in my family eat bad carbs. But look healthy, energetic, great mood. Ages are well over 70 and 80. Seldom sick, recover quickly. I do almost no carbs as the fiber seems to worsen my slow colon transit - I think. Me also too skinny. My energy is poor.
Can you help me understand why keto diets stress my body so much? I tried to lose weight by doing keto, and it elevated my overall blood sugar. My body will not release fat no matter what I do. I do not have food cravings. I've eaten clean, whole foods for years. I have had my insulin checked. Fasting insulin was 5, random -not fasting- was 19. I do not believe I am insulin resistant. However, my blood sugar still runs in the 90s. It will actually go into the 80s after I eat... when I first wake up, it'll be in the 102-107 range. I'm guessing my morning cortisol does that.. regardless, I can't seem to lose weight. It feels like it is a combination of a hormone imbalance and an elevated toxic load that my body is protecting me from.
I’m no expert but I would say it sounds like more simple things rather than some complex or complicated reason. I think it super easy to overconsume fats because of their caloric density so that could be a reason for the inability to lose weight and possibly higher blood sugar. Also when not consuming glucose your body will make it and put it into the blood stream.
Check out a channel called Kick it Naturally. He describes how people with low stomach acid do worse on higher protein diets and tend to store the excess as fat. I am a poor digester and switching to higher carb (veg, legumes, fruits) has seen my weight shifting after a very long plateau and I am clearer headed with more energy
Just a stir up the hornets nest: there is a lot of hand ringing about refined carbohydrates, but even those have a useful place in some peoples lives. For example, I I work out in the early morning at a fairly high intensity three times a week on those days. I do not like to have a large amount of food in my stomach so I consume a protein shake made of soy milk, protein powder, and corn syrup. Immediately, after consuming the shake, I go exert myself vigorously and then consume a post workout meal of fruits or whole grains and some other protein source. There is a used case for refined sugars and complex carbs and fats are not excellent substitutes in my opinion.
Some people have to stop giving general advice as if everyone is already very sick and therefore might need to compromise their food choices. They never talk about how to stay healthy on a healthy diet to prevent disease. Or they make it sound like the compromised diet is for healthy people too. People like Brewer and Ken Berry use the excuse "but everyone is already sick".
my blood glucose, including fasting glucose, is always around 100-110. i dont know if this makes any sense but its like my body got used to high activity levels and always keep some glucose on the blood without beeing metabolized because he knows it will very soon be used as fuel. even for a evolutive perspective it makes total sense. have no idea if this was studied before. i can eat more than 100g carbs at one meal and one hour later my glucose is back to the same 100-110 mg/dl. am i cutting carbs? absolutly not, they fuel me all day long.
Hi. got a high calcium score a year and half ago. cut out all junk. went mediterranean. lost 35 pounds. im now 5 11 165. AIC is same 5.7. blood sugar same around 115. still pre diabetes. what should i do?
do a hair mineral test, probably got calcium shell..which makes the cells leas permeable which can also give more diabetic problems. Nutritional balancing can help with it too. The high calcium is important.. A HTMA specialist practitioner can help interpretate and help you with it
Would you pass me the mashed potatoes and gravy, please?! they go great with my prime rib! And some of that homemade cranberry mix to give it all a big kick. Yum! Yum
Gil, a physician has asserted that deficiencies in Omega-3 and Omega-6 fatty acids contribute to the onset of diabetes. Furthermore, he introduces a recent finding regarding the deficiency of C15 fatty acid, suggesting it may also be a factor in the development of diabetes. The research is titled: The Cellular Stability Hypothesis: Evidence of Ferroptosis and Accelerated Aging-Associated Diseases as Newly Identified Nutritional Pentadecanoic Acid (C15:0) Deficiency Syndrome. Could you provide confirmation or refutation of this claim?
they changed the convo back to Blue zones (the main topic of the episode). iirc this was the whole segment on carbs. you can check the full recording, link in description
I think you should have a balanced diet, you don't want any of these high or low of any macro diets. Period of weight loss appears to improve blood markers, but when weight loss stops, blood markers level out. If you're a bit overweight, it's probably best to very slowly lose bodyfat. Where you can even gain some muscle mass whilst doing so. Like even aim at losing 1gram of fat per day over 30 years to lose 18.25kg over 50yrs. You should keep blood markers good. As soon as you start gaining any amount of bodyfat, your blood markers will be terrible
Indian cooking has dozens of popular, time tested recipes that make legumes (lentils, chickpeas, peas and beans) delicious to eat! Check out youtube for daal, chana, rajma dishes. You may be surprised!
Sometimes people seem to forget that not everyone is able to digest lentils. I've been trying to add beans and legumes to my diet for years and they still cause diarrhea and other problems. I think everyone should try to eat more lentils, but everyone should also realize that not everyone is able to eat them without problems.
I’ve traveled to Europe several times in the past few years. I was often trying to do more of a real Mediterranean diet, which does not include many fried food, no potatoes, nor even bread, especially refined bread. Even the Mediterranean type restaurant rarely served many legume dishes. I was on a budget so I rarely had a hotel room that had a microwave so I ate a lot of cold lentils from packages. And finding anywhere lots of restaurants that serve nicely cooked varieties of vegetables? Even when I looked at low-carb influencers, they were often showing flatters of salami and cheese.
Why isn’t there any discussion about the cause of insulin resistance - too much fat in the cells ? When you solve that problem you can eat all whole carbs. ( not refined). Dr Neal Barnard has a good discussion of this, as do Cyrus Khambatta and Robbie Barbero of Mastering Diabetes. Dr McDougall ( Starch Solution). Then, blood sugar goes into the cells and doesn’t accumulate long term in your blood. Too much fat in the cells interferes with the process and this keeps blood sugar too high.
I am not going to listen to vegan proganda telling me that type 1 diabetes can be reverse by diet. I am certainly not going to pay for this disinformation. But I can tell you that Dr Bernard's diet plan works because his meal plan has 800 kcal per day (not surprising when you don't know that protein exists and do not allow any fat)
So what about saturated fat in the muscle cell oxidized inhibitng the emzymatic reactions for glucose transport to allow glucose in??? Then theres the issue with to much glucose in the blood. Two edged sword??
Absolutely not, well in my case, tried it twice. First time did keto, but gained lots of weight, second time carnivore, worst experience I ever had. Both cases gained body fat and lost muscle mass, not to mention hormonal clusterfuck.
The problem I have with many diets is that they're often presented as "great for everyone". One tells you that veggies are toxic, the next tells you that canola oil is terrible for you, then it's carbs are evil and actually saturated/animal fat is great for you. Screw all that. 1) Move your lazy butt 2) Stop eating excessive garbage and learn the basics about nutrition and caloric needs.
Of course there's lots of insulin resistance, most people are overweight. Duh... people need to lose weight and become insulin sensitive, the answer is not to eat the wrong types of food or too much of a certain macro nutrient because you're trying to lower your blood sugar. Changing a symptom does not cure the problem, it just masks the symptom. Tim russert had amazing blood work and died of a heart attack. Changing markers without the correct diet just makes people sick with stellar blood work. Eating low carb to fix insulin resistance shows a lack of understanding of the cause and cure of insulin resistance.
@guusfraba6221 My understanding is that it is largely due to either being overweight, or intramyocellular and intrahepatic fat. Too much fat in the diet, especially along with being overweight, will cause insulin resistance.
Humans evolved eating carbs. That's why we have amylase enzyme in our saliva to help digest carbs and the pancreas to help control sugar in our system. Obviously if your pancreas is not functioning normally and can't control your system's insulin then you'll need to modify your diet.
Why are you talking about carbs but nothing about fiber (important and good) and saturated fat, which, over the long term, stymies the liver and ultimately the pancreas.
For a VERY long time H. sapiens struggled (with seasonal variations) to obtain all the carbohydrate they wanted, mainly they had to eat fiber. Similarly, they struggled to obtain all the fat they wanted, mainly they had to settle for lean protein.
we have been primarily gatherers in almost all ecosystems, most of the time. Surely medium to low glycemic index carbs, but the staple for thousands of years, contrary to de extended myth of carnivores cavemen, have been carbs of some kind. The amount depended on season and place.
Short-term benefits do not justify long-term drawbacks of the keto diet. Look at the health outcomes of epileptic children were put on the keto diet long term.
He could mean that the way the Blue zones were conllected and analyzed aren't up to proper scientific scrutiny. Yet the takeaways are still golden and a key to long lasting and healthy life (if followed).
I have read that the blue zones data is junk, needs to be reanalysed with the fraudulent (social security fraud) data removed. Then we can make an informed call on 'good lessons'.
Whole foods plant based diet works amazingly for me. I feel like i can build kuscle without building gat and never really having to hold back on the amount i want to eat
I cut most grains out of my diet, though included the spylium husk for increased fibre. Generally Ive kept my mean daily carb intake to 50-70g, though some days as low as 30g. Ive also been assessing my food based on GI. For the first time in months I had some cranberry juice (high GI, maybe 30g of fast carbs) just before a bike race (45 minute race). The effect on my power was insane, I wish I had more data on what Ive been doing but it seems to have massively improved sensitivity to insulin ( would be my assumption and has been my intention).
I unclogged my arteries (3 were almost 100% blocked) and I lost 250lbs eating less than 20g of carbs a day and eating only one a day. Primarily animal protein and green veggies. Completely reversed my Type-2 diabetes and high cholesterol. 0 exercise (due to physical limitations).
@@guusfraba6221 Yes, but why blaming carbs for all the evil? Next step from that is always keto which is wrong direction. Trans fats and saturated fats are long term probably more harmful than suger. And from environmental point of view - not probably, but surely.
In junk foods with refined carbs there are also often lots of fat so it's not just the sugar. The fats have twice as many calories. And all foods that are lacking in fiber will contribute to bad gut health, so I would call all animal products junk foods, even if they also have some nutrients. Besides nutrients they also have substances that are not healthy, like cholesterol and saturated fats, haem iron, TMAO, etc.
Det finns inga dåliga kolhydrater med en enda ingrediens. Inte ens vanligt vitt ris eller vit pasta. Det spelar ingen roll om det är lite fiber om du redan äter tillräckligt.
But all carbs turn into glucose right, except the ones the body can't absorb like some artificial sweeteners. So any carb source the body can metabolize will turn into glucose, hence there are no good or bad carbs, there's just glucose and inflammation that comes with consuming carbs.
Anytime you hear these narratives from influencers, develop the habit of asking them for the evidence. You'll learn immensely. The main determinant of inflammation (outside of specific conditions) is weight loss/weight gain. There´s a metabolic ward trial comparing 2 isocaloric diets varying in carb content (5 vs 50%) and inflammatory markers were actually higher on the lower carb regime. In practice this may depend on diet composition and maybe time frame. onlinelibrary.wiley.com/doi/pdf/10.1002/oby.22468
No meat since 1976. Vegan ( WFPB) 14 yrs. I’m 67 and start my day with 100 push-ups before several other workouts. I rarely sit all day because my energy level is so high!! Been thriving on carbs for decades. 🌱💪🏼🤔
In my opinion sometimes Dr Brewer borders on being a conspiracy theorist. Also, Brewer lost me when he chose to support RFK to run Health and Human Services.
I dont get this channel... Yes carbs are not a problem for everyone... yet. Just like smoking hasnt gotten to a problem yet either for everyone... But why do it? There is no possible way that we could have gotten all those carbs during evolution as we do today... So why even push the limits of your body with it?
tobacco: we consistently see harm bad carbs (pop tarts, soda): we consistently see harm good carbs (apple, lentils, oats): we consistently see benefit good fats (salmon, olive oil, avocado): we consistently see benefit bad fats (trans, bacon): we consistently see harm it's not about the carbs
The newborn brain grows rapidly and requires carbohydrates (lactose) to support the growth. Infant formula also contains the same amount of of carbohydrates.
and? Most of the people doing ketogenic diets are doing it for therapeutic reasons, they ain't doing it because think it's the one set way of eating that our body is designed for. Hint: There is no one set diet that any one person should eat at any given time.
I am a serious cyclist and have been one for over 40 years. A few years I got seduced by some anti carbohydrate influencers and cut my carbohydrate consumption significantly. The result was a complete disaster. My cycling experience was severely degraded and I felt terrible. On discussing my results with other people in the anti carb community they kept telling me to persist and that my body would adapt. I persevered for 4 months until deciding that this was nonsense. I needed a very high carbohydrate diet to be able to do long rides. Of course, I try to get my carbs from whole food, not from refined carbs, although while riding on a long ride some refined carbs help a lot.
I’m always so grateful to Gil for bringing some sense back into the discussion around carbs.
These discussions were beneficial and right on the money for my IR stage at 70. I have gradually reduced my A1C over 3 years from 5.9 down to 5.6 by meticulously substituting the "good carbs" and portion control along with the increased level of exercise. We are fortunate to have folks like Gill, Brewer and others who are doing their best to educate everyone willing to make the right choices in lifestyle
Still so grateful for this channel. Thanks for all the helpful info and discussions!
That's it, next trip to Lisbon I'm getting new glasses. I read the title as "Should you cut Carlos from your diet?"
It was never my intention to include Carlos in my diet and I'm glad no one is advocating for that!
I eat 300g of Carlos for breakfast every morning and I’ve never been healthier. Best part is you can chop one big Carlos into pieces, cook & season it with coriander, clove and chili, and portion it out and store in freezer. Delicious in tacos!!
I eat 300g of Carlos for breakfast everyday morning and I’ve never been healthier. Best part is you can chop one big Carlos into pieces, cook & season it with coriander, clove and chili, and portion it out and store in freezer. Delicious in tacos!!
Thanks for the laugh 😆 ❤
🤣🤣
😂😂😂
It’s refreshing to see a respectful discussion of the issues among professionals with relevant expertise.
My fasting glucose was 120.
Went keto 7 weeks ago. CGM now reading in the low 90s.
Range is low 80s to a out 115.
My BMI is under 22. Lots of exercise lifestyle.
Thanks for all the explanations of scientific information. One thing hardly anyone is talking about is that our body was not made to digest alcohol, no matter for how many millions of years people have been drinking it.
Thanks for sharing this Gil! It was a great conversation! I hope your audience can pardon the dry sense of humor. Happy New Year
"Be mindful..." Best advice anyone can embrace. Being mindful allows us to truly make decisions based on our best interests.
It shocks me that people are not aware that in order to lose weight, you MUST operate under a caloric deficiency. There is no way around this fact. People REALLY don't like to hear things that cast light on their negative habits. The reason we engage in negative habits is due to unconscious motivations. So, be mindful, and therefore be more in control of your own decisions. If we are not consciously making choices, we are unconsciously making them.
Even with this, I think diet only goes so far and you need exercise also. Most of the blue zones are areas where people walk a lot. I personally think a low fat, whole food diet gets the most variety and is the easiest to stay on long term. You can still eat meat, whole grains, legumes, nuts, whatever. The odds of missing some nutrient are almost nil.
the exercise component is 1 thing this channel consistently doesn't deal with. it's mostly diet and nutrition (which are IMO the biggest piece of the overall health and weight puzzle).
food is fuel, and our body is made to move (to acquire said fuel). being sedentary is IMO worse than a 'bad' diet, or at the very least compounds the impact of poor diet and metabolic sickness (the 2 are related, but the poison is in the dose, so to speak).
all of this is in the 'lifestyle' bucket of personal responsibility which has been historically not very successful in curbing poor health outcomes. enter stuff like GLP-1 angonists to get the hormone situation back under control, less consumption (of everything), and thus... return to better metabolic health and general health outcomes.
This is a great point that diet people gloss over, social structure too!
The whole Blue zone thing is a myth anyway.
As long as you are a healthy body weight? I have a healthy BMI but carry weight around my stomach and have possible signs of insulin resistance. So not just about body weight.
Yes! I love when we can have healthy conversations.
very nice discussion not even from an content point but just the harmonic flow of it was a pleasure to listen to
Oh my gosh. Even though my go to binge foods were not pop tarts, when I did buy them, I can’t believe how many times I convinced myself that I would just eat one out of the foil packages that usually has two. But I would normally then eat the whole box. Talk about Loan nutrition!
You are the most balanced in yhis whole diet space.
Btw, Asian countries are going through a diabetic epidemic now. Check the numbers for India and China. This epidemic started before the junk foods arrived there. So there's is some anectodal evidence that rice consumption and overeating is a cause of concern.
Why would you blame rice at all, though? There's a much simpler explanation, which Dr Carvalho alluded to: obesity. It's not just rice they're eating too much of -- it's everything.
7:01 You were right on point with different types of diets work with different folks. I think genetics can help someone choose the correct route. No one wins with processed foods. Thank you.
40% healthy carbs 40% protein 25% fat works best for me as a 64 year old male. Was keto before it was a fad but ended up with low T and my sleep was awful. My running suffered too. Also on keto my glucose was inching up. Carbs are great and I enjoy them greetly
MCT's and Psyllium Husk worked well for me also. But ALWAYS remember, everyone's different!!
It’s funny that one of the doctors said that when we think of the processed foods, we think of hotdogs and such. Those are not what come to my mind. I binged on sweets. And even though I didn’t eat a lot of them, I think of potato chips, Cheetos, all those kind of crunchy, highly refined snack foods. I barely ate a hotdog or a hamburger or even french fries for years, but even when I was eating a mostly unrefined diet at three meals and two snacks a day, I still binged on sweets. I don’t know it haven’t for years, but that hasn’t solved all the problems.
I still don't consider a hamburger processed...maybe the bun, but not the patty.
@@darrenh6169the patty might include preservatives and flavourings, or even more ingredients if not 100% beef
My story is very similar to Dr Brewers. 65, male, very good physical condition and ate WFPB.
My CAC scan showed 147 and my CIMT scan showed I had soft and hard plaque in my arteries. For the last year my a1c has been at 5.8.
I could hardly believe this. If you think you're in pretty good shape, get tested anyway. You might find out otherwise
Gil, can you do a video on the alcohol cancer risk situation?
from my personal experience in the battle against metabolic syndrome I eliminated high GI carbs from my diet, replaced them with whole foods; meat, protein, eggs, cheese, yogurt, beans, legumes, fruit, bone broth and cruciferous vegetables. I joined a gym and went 5 days a week for aerobic and resistance exercise. I lost 75 lbs over a year, lowered my a1c, blood pressure and cholesterol significantly. what's the controversy?
It's also about what has been done to your carbohydrates
Gained weight as a pescatarian (farthest I would go towards plant based). Gained weight as a carnivore. People don't want to hear it (including me) but you have to be in a calorie deficit to get your weight under control and improve the corresponding issues that come with being overweight. I got sucked in to carnivore believing the influencers. Two months later I was 15 lbs heavier as it didn't improve satiation. Went back to omnivore because I prefer a wide variety of food and just have to watch the portion control and try to get some exercise in. There is just no easy out.
I haven't gained anything other than water weight in years but I did not lose any weight on keto even in a calorie deficit. My body wants the carbs! I'm guessing I didn't lose because I didn't have carbs to give me energy and my deficit was lower than it would be with exercising.
Growing up, my wife’s family sometimes only had one tortilla and half an egg to eat… For the whole day, I guess they were total influencers and way ahead of their time huh? So starving is a badge of honor now?
Absolutely . Long time weight lifter , 50 years old . You must consume less than expended so if you need additional fuel to live , it comes off the fat on your body .
It’s hard to do with most meat but fatty cuts you can easily eat over maintenance calories .
I made the same mistake on keto . Ate a ton of nuts seeds avocados , good olive oil and gained weight . I was consuming 3200 calories per day when I have to hover around 1800 to lose 1.5 lbs a week .
The only exception is the initial Lois of water people experience the first few days of low or no carb . Water dumping occurs because carbs hold 3 grams of water for every gram .
People think they lost 15 lbs of fat in the first week or two if low or no carb , which is impossible .
If an adult male didn’t eat at all , they would only save 14000 calories a week (2000 calories per day on average ) . This equates to a 4lb loss of fat a week MAXIMUM . People mistake the loss of water for fat .
Thanks for sharing your experience !
Still important to get plenty of plants for chronic health
I lost 112 Ilbs, my blood pressure went from hypertension stage 2 to normal, and I also brought my cholesterol way down, on a high (complex) carb diet.
Yes. Weight loss is the thing that moves the needle the most, and any diet that puts you in a caloric deficit will do that. I feel much better with moderate carbs (40% daily calories)--I perform better and feel better. I did Keto for a long time and it worked great for weight loss but my athletic performance was not good.
Thank you! The same thing happened to me and no one believes me.
Your first few words are the most important - you've lost weight.
Every time one loses weight he/she enjoys the benefits of "caloric restriction" which improves EVERYTHING.
Same for me, on a balanced diet with plenty of good carbs. My body doesn't react well when I starve it as carbs though. I thought I would lose even more and quicker if I did keto and nope!
@@ms-jl6dlon a side note, I lowered my A1C and cholesterol and all that through Diet before I lost weight. I actually couldn't lose weight on my own but I did get healthier. I'm guessing it's because of messed up hormones that diet and exercise alone couldn't fix. Mounjaro a long with it worked well!
Hi Doc! Would you consider making an episode on probiotic supplements? Thanks a lot in advance!
Roy Taylor, physician and perhaps the most knowledgeable diabetologist, has said that insulin resistance is caused by excess body fat. It’s not necessarily a specific diet that causes it. Everyone has a difference tolerance of body fat before they begin to develop insulin resistance. For example, some normally thinner populations may only need to put on a few pounds before they become resistant while others can pack dozens and dozens of pounds of extra fat before they see symptoms of resistance.
The way to fix insulin resistance is to lose weight. I believe his approach is an 800 calorie temporary diet, but whatever diet gets you the best weight loss is what may ultimately halt and reverse insulin resistance.
My wife’s best friend is like 90 pounds in a region diabetic… How much weight can she lose? She is going blind and cannot feel her feet and such.
Mmmmm…. No
Yes, it's a fact that losing weight can reverse diabetes. We all have a fat threshold and once we go over that is when we get more susceptible to getting diabetes. I don't know all the details, just that even thought I've lost weight I have a way to go.
@@methanial73 and there is a difference between insulin resistance and diabetic. Once you are diabetic… Broken it could never be fixed…
Your contribution to the topic of Nutrition is invaluable.
My diet mostly is vegan, with starchy carbs, lentils, beans, chickpeas and I do intermittent fasting, one meal a day. I feel very good.
unprocessed versus refined, end of story.
Preach!
It depends, did you know that if you freeze bread it turns into fibre?
💯
Yes, it's too bad the Medical "gurus" can't come up with simpler, official terminology for dividing CARBS Into groups, according to their nutritional value, instead of lumping them together. DASH-diet carbs versus Pop-tart carbs. ( With agreed lists ).What if every doctor and nutritionist used that language to simplify it? It's generally Whole foods versus Processed foods, but that doesn't "paint a picture" for the general public.
@@tikibarry2279 Umm the general public definitely gets it, but additional elements/factors. Addiction, stress, anxiety, funds, the price of food, socio economic factors, the need to fit in, corporate advertisements, peer pressure, etc., etc...
So, how do you prevent insulin resistance? Just be lean and exercise? Anything else? Intermittent fasting? General good nutrition? Good sleep? Is glycemic load not an issue for preventing insulin resistance, only for once you have it?
The problem the dichotomy of unprocessed (low GI good) and ultra-processed (high GI bad) carbs is that it is too simplistic.
Many UPFS have most calories from fat. Feeding studies that look at isolated high GI (not hyper palatable) carbs, like maltodextrin or sugar, often do not give the expected results. And UPFS can differ a lot in palatability and nutrient content/profile, which seem to be at least equally important factors as level of processing.
Sweet potatoes are not bad! Boiling sweet potatoes for longer results in a lower GI. For example, boiling a sweet potato for 30 minutes gives it a low GI of about 46, while boiling it for 8 minutes gives it a medium GI of 61. It's also what you serve them with. Serve them as part of a curry with lots of fibrous veg and that will lower the GI even more!
Sweet potato might be the best food on the entire planet.
Mario Kratz says that for best result, leave those in the fridge overnight as well, as it changes the starch into a form that is less of a problem for pre-diabetics. I buy purple potatoes which are expensive but have the lowest GI.
No is the answer to the title.
Work with Type 1 diabetics has shown that when all insulin is accounted for (injected) low GI carbs actually requite more insulin per gram of carbs/calorie than high GI carbs, but produce less of a peak blood sugar, and therefore are likely to produce less rebound hypoglycemia in people without Type 1 diabetes. So, high low GI carbs can prevent hypersecretion due to spike and they can prevent hypoglycemia which may also raise stress hormones, but gram for gram they may increase total insulin exposure. This is because they likely provoke glucagon secretion when they reach the gut, as many of the associated components (fiber, protective plant proteins/gluten) can trigger a release of counterregulatory hormones (glucagon, and possibly cortisol and adrenaline) due to their physical and or chemical interaction with cells of the gut. Without drawing too many conclusions, it is absolutely 100% sure that the low GI carbs such as high gluten al dente pasta, and legumes require more total insulin to manage per carb gram than high GI carbs like rice, but also provoke smaller variability in blood sugar.
We also know from T1D research that when carbs are replaced with fat, the amount of insulin needed to manage a given amount of carbs goes up, but the amount of insulin needed to manage a given amount of total calories goes down slightly because a lower percentage of calories are coming from carbs. Some will call this insulin resistance, but that is not appropriate if you are asking how much insulin is needed to manage a given number of total calories, rather than a given number of carbs.
I don't personally promote a low carb, carnivore, ketogenic, low fat, vegan/plant based or any other diet. The only generalities I am pretty sure of are to get 2-4 grams of omega-3, and avoid proteins and starches that may be provoking food sensitivies in you, and generally keep fructose around 25 grams a day, and eat what results in you naturally not overeating addictively.
Show that it’s only .55% of the population that has type one diabetes. It’s still a large number because we have a large population, but it’s a very specific situation.
Type 1 diabetes is very different than type 2 diabetes. I have found eating low carb diet with protein and fats, very little fruit...only strawberries, blackberries, raspberries and blueberries. I found for me that fruits cause my blood sugar to stay elevated a long time , even though nutritionally they are good. it just doesn't help manage my blood sugar.
There is nothing wrong with fructose unless it's hfcs.
@@oolala53 We can see the same thing with non-T1Ds if we measure serum insulin levels, it's just easier with T1Ds because the one thing we know for sure is exactly how much insulin has been put into their system. It is simply a way to know exactly the answer to the question of how much insulin is required.
Lol. You mean "el dente"? A cooking term? Did AI write that for you?
I think we need to be wary of one-size-fits-all solutions to complex, multifactorial health problems. Most people who have stubbornly high blood sugar or who have had problems losing weight and keeping it off, should be seeing an endocrinologist and a dietician. The idea that "prediabetes is something that happens to us when we eat too many carbs, especially ultra-processed foods like desserts and pizza, and don't exercise" may sound good at first, but it's more complicated than that. There's really a battery of tests that should be done to find out what's causing it. People like Ken Berry and Eric Berg, would probably say, "If you're a prediabetic, then you're probably eating too many carbs, and so reducing them, will make the problem go away" (ignoring the fact that the tallow that's in red meat increases insulin resistance, and that an excessive amount of iron can make your pancreas inflamed). Nicola and Mario know that the condition can be more complicated than it appears. Nicola has stated that weight loss and exercise alone, have huge effects on your reducing blood sugar. That is to say, you could leave your diet the same and do other things that would lower your blood sugar. The ADA has stated that looking at how often you eat high glycemic index foods and how much of them, is more effective than the dramatic, pass/fail approach you often see on here.
10 years paleo 50% fat 25% carbs - BP 140 90 eventually, HbA1c 5,8, 170 cm 68 kgs. WFPBSOS about 80% carbs - 4 weeks 60 kgs HbA1c 5,2, 18 months - BP 105 70, off pills, eventually HbA1c 5,0%. Improved lipids.
An experiment of one. Glad it worked for you.
How long did it take to get your a1c down below 5.8?
I'm in a similar situation.
NUMBER OBSESSED
10 yrs WFPB, no salt, oil, sugar. Current (Aug. 2024) Hemoglobin A1c- 4.7. Fasting glucose 86. I asked if it was possible for my blood sugar to get too low and they said only if I stop eating.
@@peterbedford2610 mine was never more than 6.0. It was below 5.8 after 1 yr, steady 5.5 for 6-7 yrs, then it went to 5.0 and a yr later, 4.7
Hey, did you see the Danish study looking at AGEs in plant milks? I am a musician, but my take was that the contents are still low considering I drink less than a dl of it a day, but that it is good that someone is looking at it.
"Investigation of Maillard reaction products in plant-based milk alternatives".
Can we address the mental health side of things? Since I developed cptsd it's been a real struggle. I go on crazy food binges I can't control. When I'm not triggered I eat healthy. The undiagnosed autism made it harder. Got diagnosed at 57.
i have recently re- introduced carbohydrates back in my diet. surprisingly my fasting glucose was 98 this morning. yes that's a little high but i'll take it.
Unless you're a diabetic you'd be hard pressed to find an MD that worries much about any fasting glucose under 100. It's the A1C they care about.
At the same time, I’ve done a lot of experimentation over the last few years, even though I consistently had a glucose reading of well under 100 day after day, when I got exasperated included some refined flower products back in my diet, my Bodycomp sister and I went into low range pre-diabetes. I used to poo poo the whole idea of aging being that significant but I had kept off a 40 pound loss for over 10 years when problems started. I really thought I had things dialed in for the rest of my life.
@ LOL, just when you think you have everything "dialed in" the body changes. Forgive the cliche, but that's why they say health and wellness is a journey, not a destination.
A high a1c definitely tells you your diabetic
A low a1c doesn't definitely tell you your not
🌟🌟Dr. Carvalho, can you please make a video about resistance wheat starch and modified wheat starch? These have become big players in the food industry and I've waded through some of the research and don't really find that they have a negative impact on blood glucose; in fact, quite the opposite. But I still remain somewhat cynical. I think this topic would be helpful to many. 🌟🌟
My wife eats tons of sourdough daily. In her other meals mainly oats. Also spaghetti. She's too skinny, never ever get sick, she's 51, and amazingly energetic. She's very active though. Her A1c has always been 5.5 spot on. Her fasting insulin is 3.0.
Others in my family eat bad carbs. But look healthy, energetic, great mood. Ages are well over 70 and 80. Seldom sick, recover quickly.
I do almost no carbs as the fiber seems to worsen my slow colon transit - I think. Me also too skinny. My energy is poor.
Doc, can you do a video on psyllium husk and lead?
Can you help me understand why keto diets stress my body so much? I tried to lose weight by doing keto, and it elevated my overall blood sugar. My body will not release fat no matter what I do. I do not have food cravings. I've eaten clean, whole foods for years. I have had my insulin checked. Fasting insulin was 5, random -not fasting- was 19. I do not believe I am insulin resistant. However, my blood sugar still runs in the 90s. It will actually go into the 80s after I eat... when I first wake up, it'll be in the 102-107 range. I'm guessing my morning cortisol does that.. regardless, I can't seem to lose weight. It feels like it is a combination of a hormone imbalance and an elevated toxic load that my body is protecting me from.
I’m no expert but I would say it sounds like more simple things rather than some complex or complicated reason. I think it super easy to overconsume fats because of their caloric density so that could be a reason for the inability to lose weight and possibly higher blood sugar. Also when not consuming glucose your body will make it and put it into the blood stream.
keto is not a good diet. it is not sustainable. whole foods plant based has the most evidence behind it
Not possible without more information about your history, habits, etc....
Same
try steamed veggies, nut and evo for week and observe the difference. if it work for you carry on for few more days , you will loose weight eventually
Check out a channel called Kick it Naturally. He describes how people with low stomach acid do worse on higher protein diets and tend to store the excess as fat. I am a poor digester and switching to higher carb (veg, legumes, fruits) has seen my weight shifting after a very long plateau and I am clearer headed with more energy
Just a stir up the hornets nest: there is a lot of hand ringing about refined carbohydrates, but even those have a useful place in some peoples lives. For example, I I work out in the early morning at a fairly high intensity three times a week on those days. I do not like to have a large amount of food in my stomach so I consume a protein shake made of soy milk, protein powder, and corn syrup. Immediately, after consuming the shake, I go exert myself vigorously and then consume a post workout meal of fruits or whole grains and some other protein source.
There is a used case for refined sugars and complex carbs and fats are not excellent substitutes in my opinion.
I agree. well said.
Thanks for the format variation. Keeps things fresh and understandable.
Look at it this way. Avoid the bowl of bottomless chips at the Mexican restaurant and avoid the limitless bread at Outback and other type restaurants.
Some people have to stop giving general advice as if everyone is already very sick and therefore might need to compromise their food choices. They never talk about how to stay healthy on a healthy diet to prevent disease. Or they make it sound like the compromised diet is for healthy people too. People like Brewer and Ken Berry use the excuse "but everyone is already sick".
That's a great point, lol.
I tried the Low carb thingy. I passed out and when I woke up there were 2 nurses standing over me with smelling salts.
my blood glucose, including fasting glucose, is always around 100-110. i dont know if this makes any sense but its like my body got used to high activity levels and always keep some glucose on the blood without beeing metabolized because he knows it will very soon be used as fuel. even for a evolutive perspective it makes total sense. have no idea if this was studied before. i can eat more than 100g carbs at one meal and one hour later my glucose is back to the same 100-110 mg/dl. am i cutting carbs? absolutly not, they fuel me all day long.
Hi. got a high calcium score a year and half ago. cut out all junk. went mediterranean. lost 35 pounds. im now 5 11 165. AIC is same 5.7. blood sugar same around 115. still pre diabetes. what should i do?
You can try intermittent fasting if you really feel like it. If that it's best to skip dinner.
do a hair mineral test, probably got calcium shell..which makes the cells leas permeable which can also give more diabetic problems. Nutritional balancing can help with it too. The high calcium is important.. A HTMA specialist practitioner can help interpretate and help you with it
Keep all that, and keep walking. Our fate is bounded by the environment and the time we live in.
Would you pass me the mashed potatoes and gravy, please?! they go great with my prime rib! And some of that homemade cranberry mix to give it all a big kick. Yum! Yum
Gil, a physician has asserted that deficiencies in Omega-3 and Omega-6 fatty acids contribute to the onset of diabetes. Furthermore, he introduces a recent finding regarding the deficiency of C15 fatty acid, suggesting it may also be a factor in the development of diabetes. The research is titled: The Cellular Stability Hypothesis: Evidence of Ferroptosis and Accelerated Aging-Associated Diseases as Newly Identified Nutritional Pentadecanoic Acid (C15:0) Deficiency Syndrome. Could you provide confirmation or refutation of this claim?
Gil! Did you cut Dr. Brewer's response right after Dr Vega's as a cliffhanger, or did he indeed forgot what he wanted to say?
they changed the convo back to Blue zones (the main topic of the episode). iirc this was the whole segment on carbs. you can check the full recording, link in description
I think you should have a balanced diet, you don't want any of these high or low of any macro diets. Period of weight loss appears to improve blood markers, but when weight loss stops, blood markers level out. If you're a bit overweight, it's probably best to very slowly lose bodyfat. Where you can even gain some muscle mass whilst doing so. Like even aim at losing 1gram of fat per day over 30 years to lose 18.25kg over 50yrs. You should keep blood markers good. As soon as you start gaining any amount of bodyfat, your blood markers will be terrible
I ❤carbs
Lentils don't make you fat, nor cause diabetes. But it's really, really hard to get people to eat lentils.
Indian cooking has dozens of popular, time tested recipes that make legumes (lentils, chickpeas, peas and beans) delicious to eat! Check out youtube for daal, chana, rajma dishes. You may be surprised!
Sometimes people seem to forget that not everyone is able to digest lentils. I've been trying to add beans and legumes to my diet for years and they still cause diarrhea and other problems.
I think everyone should try to eat more lentils, but everyone should also realize that not everyone is able to eat them without problems.
Add few grams at the time and see how you go@@Mahtiotus
I’ve traveled to Europe several times in the past few years. I was often trying to do more of a real Mediterranean diet, which does not include many fried food, no potatoes, nor even bread, especially refined bread. Even the Mediterranean type restaurant rarely served many legume dishes. I was on a budget so I rarely had a hotel room that had a microwave so I ate a lot of cold lentils from packages. And finding anywhere lots of restaurants that serve nicely cooked varieties of vegetables? Even when I looked at low-carb influencers, they were often showing flatters of salami and cheese.
I'm type 2 diabetic and I cut out beans and lentils due to their high carb count...caused me problems keeping my blood sugars manageable levels.
Six years of videos and nothing on stroke? Please consider this topic. Causes, types, prevention, etc. Atrial fib?
It’s clear it’s an individual thing.
I ain't scared of no carb. If I was I'd probably never be satiated again.
Why isn’t there any discussion about the cause of insulin resistance - too much fat in the cells ? When you solve that problem you can eat all whole carbs. ( not refined). Dr Neal Barnard has a good discussion of this, as do Cyrus Khambatta and Robbie Barbero of Mastering Diabetes. Dr McDougall ( Starch Solution). Then, blood sugar goes into the cells and doesn’t accumulate long term in your blood. Too much fat in the cells interferes with the process and this keeps blood sugar too high.
✌️❤️
I am not going to listen to vegan proganda telling me that type 1 diabetes can be reverse by diet. I am certainly not going to pay for this disinformation.
But I can tell you that Dr Bernard's diet plan works because his meal plan has 800 kcal per day (not surprising when you don't know that protein exists and do not allow any fat)
So what about saturated fat in the muscle cell oxidized inhibitng the emzymatic reactions for glucose transport to allow glucose in??? Then theres the issue with to much glucose in the blood. Two edged sword??
Sir please audio podcasts.
Spoiler - last said , cutting junk food every single day is the hardest part
Absolutely not, well in my case, tried it twice. First time did keto, but gained lots of weight, second time carnivore, worst experience I ever had. Both cases gained body fat and lost muscle mass, not to mention hormonal clusterfuck.
Eat fresh food my children, eat fresh food!! P.S.-No sugar!!
Just go for a walk before and after every meal (or as many meals as possible).
Are you implying that diet has no bearing on our health?
If there was not Captain Crunch and Ding Dongs etc this video would never have taken place. Both agree carbs are not evil.
The problem I have with many diets is that they're often presented as "great for everyone".
One tells you that veggies are toxic, the next tells you that canola oil is terrible for you, then it's carbs are evil and actually saturated/animal fat is great for you.
Screw all that.
1) Move your lazy butt
2) Stop eating excessive garbage and learn the basics about nutrition and caloric needs.
ya, there really isn't much you can metabolize that is 'bad' for you (thanks, evolution). the whole notion is flawed and usually a scam/marketing.
Of course there's lots of insulin resistance, most people are overweight. Duh... people need to lose weight and become insulin sensitive, the answer is not to eat the wrong types of food or too much of a certain macro nutrient because you're trying to lower your blood sugar. Changing a symptom does not cure the problem, it just masks the symptom. Tim russert had amazing blood work and died of a heart attack. Changing markers without the correct diet just makes people sick with stellar blood work. Eating low carb to fix insulin resistance shows a lack of understanding of the cause and cure of insulin resistance.
so what is the cause of insuline resistance?
@guusfraba6221 My understanding is that it is largely due to either being overweight, or intramyocellular and intrahepatic fat. Too much fat in the diet, especially along with being overweight, will cause insulin resistance.
Too much dietary fat causes insulin resistance.
Visceral fat has a huge impact on insulin resistance.
Skinny fat is still an issue. It ain’t just fat people.
@@dj-fe4ck if it would be just that simple.
Love this channel
Humans evolved eating carbs. That's why we have amylase enzyme in our saliva to help digest carbs and the pancreas to help control sugar in our system. Obviously if your pancreas is not functioning normally and can't control your system's insulin then you'll need to modify your diet.
I just had carbohydrates in form of a yummy dessert. Will I die tomorrow?
Depends. How yummy was the dessert?
Was it heavenly? 🙃
The deserts are bad because of the fats and oils, not because of the carbs.
It's over for you
Hahaha@@ThingsYoudontwanttohear
lol 😂
Just eat real whole foods only, no need to analyse... just whole real foods 😊
Why are you talking about carbs but nothing about fiber (important and good) and saturated fat, which, over the long term, stymies the liver and ultimately the pancreas.
😂
For a VERY long time H. sapiens struggled (with seasonal variations) to obtain all the carbohydrate they wanted, mainly they had to eat fiber. Similarly, they struggled to obtain all the fat they wanted, mainly they had to settle for lean protein.
we have been primarily gatherers in almost all ecosystems, most of the time. Surely medium to low glycemic index carbs, but the staple for thousands of years, contrary to de extended myth of carnivores cavemen, have been carbs of some kind. The amount depended on season and place.
Done both vegan makes me thin but not well keto makes me thin n very healthy
What's your apo B level?
Works for me, too
why can't someone be thin and healthy?
@skyboy1956 that's not what I said ? or meant ?
Short-term benefits do not justify long-term drawbacks of the keto diet. Look at the health outcomes of epileptic children were put on the keto diet long term.
I used to follow Dr Brewer but stopped because he seemed too biased on low carb diets.
Such a great discussion, but why so short?
The problem making blanket statements about carbs is there are good carbs like fiber and bad carbs like sugar and some you need and some you don’t
"even if we don't agree with the science behind the blue zones studies, there are some good lessons". Huh?
He could mean that the way the Blue zones were conllected and analyzed aren't up to proper scientific scrutiny. Yet the takeaways are still golden and a key to long lasting and healthy life (if followed).
I have read that the blue zones data is junk, needs to be reanalysed with the fraudulent (social security fraud) data removed. Then we can make an informed call on 'good lessons'.
Whole foods plant based diet works amazingly for me. I feel like i can build kuscle without building gat and never really having to hold back on the amount i want to eat
I cut most grains out of my diet, though included the spylium husk for increased fibre. Generally Ive kept my mean daily carb intake to 50-70g, though some days as low as 30g. Ive also been assessing my food based on GI.
For the first time in months I had some cranberry juice (high GI, maybe 30g of fast carbs) just before a bike race (45 minute race). The effect on my power was insane, I wish I had more data on what Ive been doing but it seems to have massively improved sensitivity to insulin ( would be my assumption and has been my intention).
Did you lose weight? Simple carbs are great for cardio performance. Sportspeople have know this since the ark.
I unclogged my arteries (3 were almost 100% blocked) and I lost 250lbs eating less than 20g of carbs a day and eating only one a day. Primarily animal protein and green veggies. Completely reversed my Type-2 diabetes and high cholesterol. 0 exercise (due to physical limitations).
Ultra processed food are more often more fatty than sugary. And yet - carbs are the problem.. Oh really?
it is probably the combination of both, in addition to eating to much, which is easy with these foods.
@@guusfraba6221 Yes, but why blaming carbs for all the evil? Next step from that is always keto which is wrong direction. Trans fats and saturated fats are long term probably more harmful than suger. And from environmental point of view - not probably, but surely.
Looks like another doctor youtuber is tilting towards low carb
I watched some of Brewer’s videos a few years ago. I don’t like much of anything he says.
In junk foods with refined carbs there are also often lots of fat so it's not just the sugar. The fats have twice as many calories. And all foods that are lacking in fiber will contribute to bad gut health, so I would call all animal products junk foods, even if they also have some nutrients. Besides nutrients they also have substances that are not healthy, like cholesterol and saturated fats, haem iron, TMAO, etc.
Det finns inga dåliga kolhydrater med en enda ingrediens. Inte ens vanligt vitt ris eller vit pasta. Det spelar ingen roll om det är lite fiber om du redan äter tillräckligt.
But all carbs turn into glucose right, except the ones the body can't absorb like some artificial sweeteners. So any carb source the body can metabolize will turn into glucose, hence there are no good or bad carbs, there's just glucose and inflammation that comes with consuming carbs.
Anytime you hear these narratives from influencers, develop the habit of asking them for the evidence. You'll learn immensely. The main determinant of inflammation (outside of specific conditions) is weight loss/weight gain. There´s a metabolic ward trial comparing 2 isocaloric diets varying in carb content (5 vs 50%) and inflammatory markers were actually higher on the lower carb regime. In practice this may depend on diet composition and maybe time frame.
onlinelibrary.wiley.com/doi/pdf/10.1002/oby.22468
No meat since 1976. Vegan ( WFPB) 14 yrs. I’m 67 and start my day with 100 push-ups before several other workouts. I rarely sit all day because my energy level is so high!! Been thriving on carbs for decades. 🌱💪🏼🤔
💯👍⭐️
Definitely wont be subscribing to Dr. Brewer’s channel.
In my opinion sometimes Dr Brewer borders on being a conspiracy theorist. Also, Brewer lost me when he chose to support RFK to run Health and Human Services.
Agree... I said that before and someone criticized me
Curois what specifically did he say
There are some high GI whole foods.
I dont get this channel... Yes carbs are not a problem for everyone... yet. Just like smoking hasnt gotten to a problem yet either for everyone... But why do it?
There is no possible way that we could have gotten all those carbs during evolution as we do today... So why even push the limits of your body with it?
tobacco: we consistently see harm
bad carbs (pop tarts, soda): we consistently see harm
good carbs (apple, lentils, oats): we consistently see benefit
good fats (salmon, olive oil, avocado): we consistently see benefit
bad fats (trans, bacon): we consistently see harm
it's not about the carbs
Is word salad low xarb
2,050 calories of human breast milk has 200 grams of carbohydrate.
The newborn brain grows rapidly and requires carbohydrates (lactose) to support the growth. Infant formula also contains the same amount of of carbohydrates.
and? Most of the people doing ketogenic diets are doing it for therapeutic reasons, they ain't doing it because think it's the one set way of eating that our body is designed for. Hint: There is no one set diet that any one person should eat at any given time.
So adults and seniors should have the same diet as a newborn?
@@josephpchajek2685 how is that when all keto gurus are saying exactly that keto is the best diet for humans, against all evidence?
Thats why I dont drink human breast milk on a daily basis.