in this video we're going to talk about
the truth on carbs and whether low carb
diets are the way to go
[Music]
hey everyone my name is Tino I have a
master's in nutrition and I post weekly
videos on plant-based nutrition fitness
and being in lifestyle tips so if you're
new here definitely subscribe so a very
popular topic in nutrition is low carb
dieting many people claim that we should
be limiting or avoiding carbs in order
to be as healthy and slim as possible
but are these claims true I talked with
dr. Milton mills a medical doctor at the
United Medical Center in Washington DC
and who is also featured in the popular
film what the health and here's what he
had to say I want to get your thoughts
on carbohydrates there seems to be this
notion that it's the cause to the
diabetes and obesity epidemic what what
are your thoughts on that one of the
most pernicious trends in a sort of
modern nutrition is this low-carb
foolishness and people think that
they're actually doing something that's
good for them by going low-carb but they
aren't because our bodies need carbs
every day 25% of the energy you burn
it's used up by your brain alone the
human brain only weighs 3 pounds but
uses 25% of the energy we burn every day
and it's all in the form of sugar so or
and you know carbohydrates glucose
that's what the brain uses and that's
why when people who have diabetes if
their blood sugar level goes too low
they will go into a coma because the
brain cannot function without it so our
bodies are designed to utilize starch
utilize carbohydrates the problem comes
when we take in the wrong types of
carbohydrates and I'll explain that in a
minute but the fact is that human beings
are so adapted to a starch-based diet
that we actually have six times more
starch digesting enzymes than any other
prime the problem that with carbs is the
fact that in most Western countries
people are eating
process cars and buy processed carbs
what I mean is they're eating refined
sugar and they're eating grains that
have had their fiber removed so instead
of eating whole grain rice like brown
rice or wild rice we take the fiber out
and wheat white rice instead of eating
whole wheat we turn it into white flour
and the problem is that once you take
the fiber out of a plant food the starch
can be broken down and absorb so quickly
it's like eating pure sugar and what
that will do is it'll cause a spike in
insulin levels and it's true that if
your insulin levels are constantly
elevated it prevents your body from
burning fat and so what ends up
happening is that that can promote
weight gain but it's even a little worse
because when you actually look at what
most Westerners are eating they're
eating refined carbohydrates that are
loaded with grease so the brain is
craving carbohydrates because that's
what it needs to run itself on and it
tells us hey go eat go stock up on some
carbohydrates but what do we do we go
out and we eat you know something like a
doughnut which is white flour and grease
and insulin level sugar level spikes and
insulin goes up sugar level goes down
and then suddenly we find ourselves
hungry again and instead of eating the
high starch foods that our brain really
and our body really want we're eating
proportionately more grease which end up
going straight into our fat cells so
again that promotes weight gain and so
what some again very poorly informed
individuals have suggested is that oh
well if you eliminate the carbs it'll
help you burn weight and and that's true
to an extent because it kind of puts the
body on a starvation economy and you
have to burn protein and which is again
very stressful from a metabolic
standpoint and studies have shown over
time that low-carb diets are associated
with higher risk for chronic disease
actually poorer performance on
test of mental function which makes
sense because you're not giving a brain
what it needs and it also is associated
with a greater risk of all-cause
mortality when patients ask me about
these low-carb diets I'm like okay yeah
maybe you'll lose some weight but what's
the point of leaving leaving a thin
corpse it's much better to eat whole
plant foods and that's why this term is
coming to use whole food plant-based
diet because what it's telling you is
that you you know you can eat donuts
potato chips coca-cola and be
plant-based but it's a horrible and
unhealthy way to be plant base you need
to be eating whole plant foods because
those plant foods have fiber in them and
it turns out that the absorption that
when carbohydrates are surrounded by
fiber there in a sense protected and
that actually modulates the absorption
of the carbohydrate prevents your blood
sugar levels from spiking to high but it
also prevents them from falling rapidly
and so it keeps your blood sugar level
and a more stable range you don't get
hungry as often your brain is happy your
body is happy and the fiber does all
sorts of wonderful things when it gets
to the colon and gets broken down by the
bacteria in the colon and that's why one
of the most exciting new areas and human
physiology research is looking at the
microbiome that is the makeup of the
bacteria in our colons because we're now
understanding that they need fiber to do
all of the great things for us that they
could be doing but that it's a subject
for another video so it sounds like me
people are just confused about
carbohydrates in general they think of
like donuts when they really should be
thinking about potatoes and and whole
grain exactly and whole plant foods
absolutely that and even potatoes you
know when most people think of potatoes
they think of russet potatoes but russet
potatoes are essentially obese potatoes
they are potatoes that have been
selected for
through selective breeding to be just
loaded with starch and so there's starch
to fibre ratio it's thrown off it's much
better if you're gonna use potatoes to
use the smaller varieties like the gol
Yukon Gold or the red potatoes and if
you cut into those potatoes you'll
notice that their flesh has a more waxy
texture as compared to the sort of dry
crumbling toucher of a russet and that's
because they have a much higher fiber
content and so they have a much better
impact on our physiology because of the
fiber that's in these potatoes and the
same is true of like sweet potatoes and
yams yucca and so forth those other
roots vegetables have a lot of fiber in
them and so even though they have
carbohydrates that carbohydrate
absorption is modulated by the starch
gives you a much better health profile
so again the thing to remember about
carbs is all carbs are not equal the bad
carbs are the process cards that have
the had the fiber remove the good carbs
are the whole plant foods that have the
fiber and I do a lecture on chemistry
friendís a nutrition looking at
carbohydrates and I compared to dr.
Jekyll and mr. Hyde if you remember the
story dr. Jekyll and mr. Hyde dr. Jekyll
was this wonderful physician who did
great things for people and and when he
was his normal self was a good doctor
but for some crazy reason he concocted
this potion that when he drank it turned
him into this monster called mr. Hyde
who went around killing people
well that's very similar to what we do
with plant foods plant foods in their
normal natural state are loaded with
fiber the have good sources of
carbohydrate very healthy for us but
when we get our hands on them and we
modify them and turn them into the
nutritional version of mr. Hyde that's
when they become bad for us and start to
damage our health exactly that's a good
point we want to start thinking about
food and in terms of whole and process I
think that's that's a key message and
it's really important
right and to and to try to avoid avoid
refined sugars you know as much as
possible now everybody's gonna have the
occasional piece of cake or the
occasional pie or you know something
like a dessert you know again you know
if you have it on your birthday or you
know you know special dinner party
that's not a problem but when you're
swilling down sodas all day drinking
lots of refined juices or eating lots of
candy and lots of sweets that's when you
start to really throw your physiology
off and it becomes very unhealthy so you
want to avoid not only the process cars
but also we're refined sugars so I hope
this helped clear things up about
carbohydrates and low carb diets as you
heard from dr. Mills low carb diets are
flat-out dangerous they increase your
chances of chronic diseases all cause
mortality and decrease your mental
performance which you could say is a bit
of a no-brainer as a quarter the energy
you consume is used by your brain in the
form of sugar
pun intended carbs are not the enemy but
not all cars are created equally as well
you can't compare Donuts to sweet
potatoes whole plant-based foods are
loaded in fiber which helps your body
steadily absorb the sugar from the food
it helps in satiation and it helps build
a healthy microbiome so now that you
guys know about all the benefits of a
high carb plant-based diet and the
consequences of a low carb animal-based
diet it still blows my mind that anybody
will go through this just for some
temporary weight loss what are you guys
thoughts on low carb diets are you for
them are you against them post your
thoughts in the comments down below and
if you guys want to check out another
video I did with dr. Mel Mills on
omega-3s I'll have that link in the
description down below and definitely
give this video a like share it around
if you got something out of it and
subscribe for more videos with dr. Mills
thank you guys for watching and we'll
see you in the next video
you
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