Hi ladies and gentlemen.

I'm Dr. Zyrowski and welcome back to the channel.

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help you excel your health and your life.

In this video, we're talking about, "Are carbs bad for you?”

And then we also want to discuss how much - how many carbs you should be eating on a

regular basis.

And so you know, this is a really convoluted topic because there's people who are the ketogenic

diet and say you should have no carbs at all and then there's people who are on the complete

opposite end of that spectrum saying you should eat a lot of carbs and then there's even studies

out there that kind of show you, you know, the difference between those two.

There's studies saying that if you eat low carbs you're going to have an early chance

of death and there's studies saying that you're going to decrease your risk of stroke

and an early death if you actually have a low-carb diet.

So anyway, let's go ahead and try to clear up some of that confusion.

In this video, we're going to talk about a couple studies out there and what we need

to know about them, especially the ones that really go and demonize a low-carb diet and

then we're also going to look at the benefits of a low-carb diet and then from there we'll

discuss good carbs vs. bad carbs and also how many carbs you should eat a day.

And at the end of this video, what I will do is, I'll share with you where you can find

a link to my list of good carbohydrates that you can eat on a daily basis.

So let's go ahead and jump in.

Now when we look at this first study here that I'm going to talk about, it's important

to know that it was done in Lancet, which is a very prestigious medical journal and

so what they were doing in this study is they were looking at these people and seeing well

are carbohydrates good for you or are they bad for you?

And so what happened is a study came out and then all these different news outlets reported

on it and when they were looking to get a lot of clicks are looking to get a lot of

views and so you know they they didn't really dive into the study and give you the truth

behind it I'm just you at a glance gave you their initial thoughts and many of their initial

thoughts were first of all eating a low-carb diet is going to cause early death and then

the other thing was that if you are consuming this low-carb diet that you're going to be

unhealthy and that you should consume a high carb diet.

And some of these different news outlets were even saying that you should be consuming a

diet that is 50% carbohydrates or more and so here's the deal, let's go ahead and talk

about this for study.

So like I said, basically this study said low carb diet equals early death.

And so there are a couple of problems with this study that said a low-carb diet is going

to cause you to have a early death.

Basically when they refer to low-carb, they refer to anything that was 40% and below.

Most people would not consider that to be a low-carb diet.

What is a low carb diet at that point?

And the next thing is that there were a lot of confounding variables and what that means

is that there were variables that they couldn't control within this study.

Because the study even points out that many of the people who were consuming a low-carb

diet were the unhealthy people, the people who were smoking, they weren't exercising,

they were sitting around a lot 0 not moving, they were just living a very unhealthy lifestyle,

they may have already had a condition that they had developed prior to this whole thing

and that they're already facing and so anyway, there's a lot of variables and we know that

that's important because nobody ever had said that following the ketogenic diet or a low

carb diet but yet smoking and doing a whole bunch of things that are really bad for you

is going to offer you good health.

So, you know we have to be aware of that.

And the last thing I want to mention about the study that you know led to it being pretty

flawed is that it was all based on recalls and questionnaires, meaning that when they

were going back and finding the information out as to what these people were eating and

you know how many carbs and all that?

They were basically just doing it off of recall, so how many carbohydrates did you eat a month

ago for dinner?

And then the other thing was is that there was questionnaires.

And so a lot of people tend to put their best foot forward right and then we see this in

many of the YouTube videos we watch or maybe some of the different articles we read or

people you follow online, everybody's putting their best foot forward and so you know there's

no reason to believe that people wouldn't do that as well if they know that the diet

is looking for them to eat low carbohydrate, they're going to say well yeah I probably

didn't need as many as many as you know maybe I initially thought I did and so anyway you

know we have to take that into consideration as well.

So, the recall and questionnaire is basically going to cause a little bit of a problem there

and so there's a lot of flaws in the study and so we have to take that whole thing into

consideration.

Now Lancet did another study and what I'll do by the way is link both of these studies

below so you can dive into them.

But this study is called the Pierce study and I'm just referring to it as study number

two and basically what they did is they had the complete opposite findings and in this

study they found that if you have a high carb diet you're going to have an increase in mortality.

And they also found that a high-fat diet in this study will decrease your risk of mortality

and decrease your risk of stroke.

And so anyway this is very confusing to the average person who is going and reading these

and what we want to do is make sure we interpret them correctly and understand that there's

a lot of flaws in this one that was saying that a low-carb diet is going to cause an

early death.

So we have to take that into consideration.

So let's go ahead and talk about the benefits of a low-carb diet.

As you know like I said in your heart of hearts you know that eating a high carb diet, high

sugar diet, low quality foods is going to destroy your health.

So let's go ahead and talk about the benefits of low carb diet.

So first of all you're going to have a decreased chance of getting type 2 diabetes.

So as we eat a lot of carbohydrates, a lot of refined carbohydrates you're going to spike

that insulin, you're going to spike that blood sugar and you're going to eventually get diabetes

that goes along with it.

So a low-carb diet will help to decrease your risk in that.

We're also going to improve our cognitive function with a low-carb diet and also improve

neurological health.

So people who are on a low-carb diet/high fat diet, they're able to have a lot more

energy to have good thought processes and being able to focus.

And then people who have a low-carb diet also have better neurological health.

It's just like diabetes.

Typically the same people with diabetes have Alzheimers and neurological degenerative disorders.

So when we have a low-carb diet, we're keeping that insulin low, keeping that blood sugar

low, essentially it's going to improve neurological function and well being.

And the next here is hormone balance, ok?

So the more carbs we eat, we're going to have more insulin spikes and so we want to

make sure that for a hormone balance perspective that were not consuming a super high carb

diet.

It's going to improve our digestion.

It's going to give you less cravings because the more sugar you eat the more cravings you

have, just simply because the sugar acts like a drug on the brain.

Basically it's going to boost up that neurotransmitter dopamine.

It's going to activate that brain reward cascade and as a result, the more sugar you

have the more sugar that you crave and so decreasing the amount of sugar you're consuming

is going to be really powerful.

The next thing here is you're gonna have more energy.

We've talked about this many times in other videos that having high fat diet/low carb

diet is going to give you more energy because fat is a more sustainable energy source.

People who are using sugar as an energy source have a lot of highs and lows and so that's

not good.

And the last thing here is going to be a decrease in metabolic syndrome.

So things such as heart disease, things such as high blood pressure, insulin resistance

- you're gonna have a much lower risk of that if you're following a low carb diet.

Now let's go ahead and talk about these good carbs versus bad carbs.

Now just like anything there's going to be good quality and bad quality foods and so

even when it comes to carbohydrates we need to make sure that we're differentiating between

good and bad carbs.

You know there's so many diets out there that just give you the number of carbs that you

should eat but they don't tell you to make sure that you're eating high quality carbs

and so this is really important because there's a huge difference.

When we look at good carbohydrates they're nutrient dense, they have benefit to the body,

they don't raise insulin as much, they don't raise blood sugar as much but when we look

at some of these different bad carbohydrates they lack nutrients, they're empty calories

in many cases, they have the fiber stripped away from them so they just act completely

different on the body, the blood sugar, the insulin and so it's very good to make sure

that you know the difference between them.

And so when we look at good carbs we're looking at sweet potato.

You know choosing sweet potato over white potato is a really good decision the next

is going to be butternut squash black beans blueberries you know really high nutrient

dense high antioxidant low glycemic index fruits are really great - blueberries, green

apples, grapefruit, and then these are just some quick examples.

Okay now to give you examples of you know bad things is going to be your pasta, your

white bread, you know the crackers and cookies and snack bars.

Once again these don't offer you nutrients but they offer you a lot of carbohydrates

and just because the nutrients are stripped away the fibers are stripped away what they're

going to do is really just skyrocket those blood sugar levels and also your insulin levels

so we have to make sure that we're making better choices because there's so many diets

out there as I mentioned that just don't differentiate between good and bad carbs.

They just tell you you know keep your carbs at this level but they don't tell you that

you need to make sure along with that that you're making good carbohydrate choices.

Let's go ahead and talk about how much okay?

Now when we look at the ketogenic diet, on average you're gonna want to be at 50 grams

of carbohydrates or less okay and this is just following kind of a standard keto diet

now.

If you're someone who has insulin resistance or you have you know diabetes, you have a

health condition that you're looking to get under control then you're gonna want to even

take that down further.

You know you go 25 grams or less you're gonna see a lot better results and so when we look

at carbs once again 50 grams are less on average but 20, 25, 20 grams or less if you have some

sort of health condition you're trying to overcome and that's gonna be very powerful.

Now though I love the ketogenic diet, I also love a low-carb diet and the reason for that

is because it's more sustainable for many people and you know I work clinically with

a lot of people and I know that it is you know following the ketogenic diet is way too

much for a lot of people and I say that because you know people will tell me they followed

the ketogenic diet and I'll ask details and I can you know, you know find out very quickly

that they followed a high-fat diet that was not keto at all.

They just added in a lot more fats and then you know a lot of people they will you know

try it for three days and give up and so here's the deal when we look at all these different

articles and videos on the internet, it's very quick to think that the ketogenic diet

is something that everybody is easily doing and following but what I can tell you is that

though the ketogenic is very powerful, it's very hard for many people to follow and so

that's why I also love a good low carb diet because you're going to see great results

with it as well.

Now on a low-carb diet you're going to want to consume between a 100 and 200 grams of

carbohydrates.

Okay now that also I understand that's a big variation from 100 to 200 but it really depends

on a lot of different factors.

So let's say average is 150 grams on a low carbohydrate diet okay?

Now whether you're a small petite person or you're a bigger person, that's going to make

a difference.

Whether you're an athlete or someone who doesn't exercise at all makes a big difference.

And so what you want to do is look at that goal and say okay if 150 grams is average