The Best Healthy Carbs, Are Carbs Bad for You?
Our main aim is to convince you, and we don’t have to depend on carbs for our daily energy needs and how they affect our health by making some interesting points. Additionally, throughout the video, we will look at some complex pieces of evidence on how carbs can contribute to causing insulin resistance, leading to developing type 2 diabetes.
So, without wasting any time, let’s get started.
Let’s get to know what carbohydrates are. Carbohydrates are the sugars, starches, fibers found in fruits, vegetables, dairy products, and grains. Carbohydrate is one of the three essential macronutrients which provide energy or calories to our body.
What do individuals think, and what is the truth
Individuals feel that they necessitate carbohydrate starch fundamentally for energy. However, in reality, you can run your body on different kinds of calories as well. We can run our body on proteins or fats, but not necessarily on carbohydrates. It has become a sort of a myth that we will bust further in the blog.
Carbohydrates consist of simple and complex sugars. Simple carbohydrates can imply honey, sugar, or maple nectar. They get processed in the body fast and create a sudden glucose spike in the blood and give instant temporary energy, although the body goes down because the insulin hormone is released to balance it out.
Whereas complex carbohydrates have fibers that slow the breakdown of the carbohydrate in the body, thus it doesn’t have the same effect as table sugar. However, we can break down each specific category of foods that have carbohydrates as a sub-nutrition.
The problems with fruits and vegetables
Like vegetables contain vitamins, fiber, and minerals, which we require not because of carbs but mainly for the fibers because fiber works as food for the microbes or the gut bacteria in the intestines. So we can go for the vegetables in large quantities, mainly because they are fibrous, and we don’t need to get them from bran or grains.
A few people prescribe beans for nutrients since it doesn’t transform quickly into sugar as different starches do. However, beans are not a good source if you have a slow metabolism and trying to lose weight; your body cannot process beans fully as it needs to be because it’s a lot of carbs; also, in many people, the gastric problem has been witnessed when they have been put on bean diet.
Fruits have a high array of glycemic index, and again if you have a slow metabolism, you will hard time losing weight. However, women in their 50’s stop consuming fruit. Over the years, the weight starts to drop a lot faster and easier. Almost all natural fruit has an excess glycemic index and consequently a lot of carbohydrates.
Problems with Grains
Now coming to grains, here is shocking info. You don’t need them, and it seems a debatable topic which we can discuss happily. Grains have a high glycemic index which turns into sugar reasonably fast. So, doctors do not recommend grains for two reasons – there is very little more nutritional content in grains, and besides, there is a great deal of gluten in them.
There is a decent possibility you may have caught the wind of the harmful impacts of gluten. Another known grain that people mainly prefer is wheat. According to Dave Asprey, a writer of the book “Super Human – The Bulletproof Plan to age Backward,” says a lot of exploration shows that eating wheat can cause the body to age quicker.
Wheat causes inflammation and other gastronomical distress. It contributes more to autoimmune disease and works as a host to other issues by stimulating the release of Zonulin, which further controls the permeability of the cells lining your gut. The excess of Zonulin, the gap in your intestinal cells, allowing microscopic bacteria, undigested food, and bacterial toxins to flow into your circulation system. These toxins are called “Lipopolysacrides” or LPS, it inflammation throughout the body. These LPS make you old, and continued accumulation can impact your health more and more.
This theory of Dave Asprey can be supported by the concept of BIGU or “grain avoidance.” It has been around for more than 2000 years and can be traced back to the Han dynasty. Someone named Wang Xuan wrote in 680 AD that ancient people did not eat grain before farming, and hence they were long-lived, but there is no evidence to back up this information. However, it’s interesting to understand that people in ancient history explicitly stayed away from grains over a thousand years prior. Also, a Jin Dynasty scholar named “Ge Hong” claimed no fat person is following BIGU for spiritual reasons.
Some Well-Known Books on Diabetes
In 1797, military surgeon John Rollo released a book that described how he treated diabetes with a carbohydrate-restricted meat diet. Dr. Richard Thomas. In the 1898 book “Diabetes Mellitus and its treatment,” Williamson composed that potatoes should be rejected from diet first, then, at that point, bread, and progressively quit eating starches. In both books, we can see a similar pattern of restricting the intake of carbohydrates in all forms.
It is known that extra sugars from the carbohydrate turn to fat when not used by our body. However, we don’t know that carbs can add to insulin resistance, where body cells do not typically respond to insulin and glucose cannot enter the cells quickly, which starts to build up in the blood.
Development of Diabetes
Based on the work of Dr. Ted Naiman, Dr. Jason Fung, and Dr. Ivan Cummins, the path of developing insulin resistance looks something like this.
The extra energy is stored in the form of fat in fat cells; more specifically, it’s filling up your fat cells and pinning the fat in those cells and preventing it from being burned up for energy. This thing filling up the fat cells are called insulin, an anabolic hormone with many functions, one of them acting as a fat-storage hormone.
It releases Hormone-sensitive lipase, Adipose triglyceride lipase, and CPT-1 hormones which inhibit the working of burning fat. In short words, the more insulin you have in your bloodstream, the harder it is to consume the fat, and the fat accumulates. As Dr. Ted Naiman says, we became fat not because we overate fat, but we suck at burning fat due to too much glucose intake, and to burn that off, our pancreas releases insulin. Henceforth, the body changes it into fat wherein offending aides it and pins it into fat cells.
Starch contains glucose which is a type of sugar or monosaccharide. When we consume food rich in carbs, it releases glucose which later is stored in the form of glycogen in muscles and liver. There is only a specific limit a body part can store glycogen. And if we do not empty the liver glycogen by not eating carbohydrates and not draining the muscle glycogen by not exercising.
Now, there is no place to place in the approaching carb. So, it is preferential for the insulin to sort out the incoming glucose quickly. Hence, it leads the insulin to turn into fat and fill up your fat cells via De Novo Lipogenesis. Dr. Naiman calls this whole process – “Randle Cycle.”
It implies if we eat enough starches, our body changes its digestion to consuming off more glucose, turning the overabundance of glucose to fat, and when we switch to the diet in low carbs, then at that time, the stored fat begins to consume off. As the fat keeps accumulating in the fat cells, more and more insulin is needed to hold that fat in place.
These more significant insulin levels deteriorate the entire cycle, making the body cells more impervious to insulin, which means glucose is more difficult to measure since there is no place to put that glucose. Since the glycogen tank and fat cells are brimming with restriction, the glucose is transformed into fat. It essentially floods into the abdomen cavity, the muscles, the liver, and the pancreas.
The final stage of development
Type 2 Diabetes
The pancreas is the last where fat collects, and when the pancreas is loaded with fat, the beta cells quit working appropriately. Since the beta cells produced high insulin earlier and dysfunctional by not having enough insulin, the glucose starts to accumulate. Likewise, because of the high insulin levels prior, the body cells are currently insulin resistant. Thus the glucose is developing in the circulatory system, which means you will have diabetic glucose levels. Which we all know is the start of type-2 diabetes.
Do we need carbohydrates?
According to Dr. Sarah Hallberg, our everyday necessity of starches is zero. She has seen in her patients who have diabetes who don’t have much insulin, to begin with, that when they decrease their consumption of carbs, their glucose goes down, and they don’t need as much insulin to process that glucose.
In hindsight, we can see a pattern where carbohydrates are becoming the root cause of all the diseases. That is why the vast majority of the popular weight control plans like keto, sattvic, meat-eater, or even blue zone diet work on a similar guideline. Still confused, let me show you.
Different types of diet
Our body can run on two leading powers: sugar from starches in the food we eat like rice, potato, bread, or pasta, and the other source of fuel is fat. A low-carb diet is that you devour food varieties so low in carbs, so your body needs to switch over to utilizing fat for its energy needs; for instance, for regular food sources like egg, meat, spread, nut, and so on, are the focal idea driving the low-carb diet?
The Keto diet works on this very same principle. When the body is low on sugar, it needs more to transform them into energy. You need another source, so the body uses fat instead. Our liver turns this fat into ketones, a type of acid, and sends them into the bloodstream.
Our muscles and other tissue can utilize these ketones for fuel. The eating regimen that outcomes in this are called ketogenic, which means it produces ketones, and that is why the diet is known as a keto diet. Being powered principally through fat is a state called ketosis, and it has a few advantages, including your body turns into a fat-consuming machine. This diet is primarily helpful for those trying to lose weight, and it’s a perfect way to do it without going hungry.
Being on a diet does not mean whole reduction of tasty foods from your plate. There are many dishes like keto paneer pakoda, keto chicken momos, keto appam, keto dosa, keto smoothies and many more. Yes, all your favourite dishes can be made with our keto recipes by substituting some ingredients with healthy ones.
Moving on to the “sattvic diet,” which is the most antiquated practice, continued in Ayurveda. It is based on foods enriched with ‘sattva’ quality and keeps our mind, body, and soul healthy. Sattvic Diet is the first yogic eating regimen that incorporates vegan food varieties and those food varieties with higher dietary benefits as far as their consequences for the psyche, making it relaxed.
It scientifically eliminates all sorts of foods that have a high content of fat and carbohydrate. There are also several benefits to this sort of diet, but that’s the discussion for another time.
Carnivore or Meat Diet
Carnivore diet entirely comprises meat and animal products. It is a restrictive diet and excludes all other foods, including fruits, vegetables, legumes, nuts, etc. It has been claimed to aid weight loss, mood issues, and blood sugar regulation, but it is likely to be unhealthy if continued for an extended period. However, a carnivorous diet works on the same principle of restricting the consumption of carbohydrates.
Blue Zone Diet
The Blue zone diet is most trending nowadays. It follows similar guidelines of a low carbs diet. In any case, it varies from different weight control plans we have referenced previously, as it essentially contains devouring practically 95% of a plant-based eating regimen, staying away from sugary and restricting consumption of alcoholic drinks, principally meaning stick to water.
There are several testimonials by people who have tried and felt the result of a low-carb diet. A few of them are –
“A more pleasurable way to live” – Franziska Spritzler
“Keto is the only diet that actually worked” – Kristie Sullivan.
“I got my life back” – Anonymous.
“My blood sugar levels are normal and without medication” – Anonymous.
We can stay healthy and happy as long we keep away from the cause. However, this sort of thing gives rise to a question which is.
If we are not eating carbs, then what are we going to put in?
The simple answer is “Fat” I know it sounds funny, but it’s true. There are only three macronutrients, and when we are not consuming one, the other two have to go up. Because fats do not create any glucose spike, which will keep blood sugars and insulin low, that is important. We have listed out few simple rules for eating that are essential to follow when you are on a journey of a low-carb diet.
1- If a product says low fat or fat-free, avoid those products because pulling out the fat means putting in carbs and chemicals in it.
2- Eat natural foods, especially vegetables. Avoid any processed or frozen foods.
3- Only eat when you feel hungry. Try not to eat when you are not hungry, regardless of what the clock says.
4- Also, this last point is most significant to keep away from GPS – grains, potatoes, and sugar.
Regardless of whether you attempt to change to entire grains, you will not get the outcomes you are looking for because in the present market, most whole food is processed, and the fiber advantage is destroyed. If consumed, it can produce a worse outcome for people suffering from insulin-sensitive issues.
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