February 4, 2025 • 28 mins
Ever wonder if carbohydrates are really the villains they're made out to be? Join me, Dr. Enrico Dolcecore, as we unravel the truth about carbohydrates, breaking down myths and misconceptions that have clouded this essential macronutrient. We'll dive into the critical role they play in energizing our brains and muscles, and why around 50% of your caloric intake should ideally come from this powerhouse. While popular diets like keto and intermittent fasting are all the rage, you'll learn why these might not be the best long-term solutions for sustained wellness.
Get ready to master the art of balanced meal prepping with a focus on achieving that perfect macronutrient harmony. I’ll share practical tips on assembling meals that hit a 45% carbohydrate, 45% protein, and 10% fat ratio. Think brown rice paired with your favorite protein sources and healthy fats from cooking oils. We’ll also explore adjusting your macronutrient intake throughout the day, such as cutting back on carbs in the evening to aid rest and recovery, all while understanding the nuanced difference between so-called "good" and "bad" carbohydrates.
Finally, we’ll tackle the complex relationship between eating habits and maintaining a healthy lifestyle. Dispelling food myths is key, like the notion that carbs alone are responsible for weight gain. Instead, we’ll highlight the importance of overall caloric balance, portion control, and staying active. Hear why low-carb diets might lead to quick but misleading weight loss, and how reintegrating carbs can affect water weight. Together, we’ll cultivate an approach to eating that supports long-term health, vitality, and contentment.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Welcome to Living a Full Life Podcast.
I'm Dr Enrico Dolcecori, andthis week we'll be going through
carbohydrates.
Last week's topic was aboutproteins and I didn't expect all
the questions that came up fromit about how much to eat.
Go back to that podcast.
Learn about proteins.
I really just wanted to talkabout proteins and move on with
other health topics, but becauseof that I thought, oh, let's
(00:25):
talk about carbohydrates as well, cause it kind of I don't think
it confused people.
But they were like well, arecarbs bad or should we not have
carbohydrates?
So that's a big no-no.
Let's get into carbohydrates andtheir role in our health.
Uh, carbohydrates are the mostmisunderstood micronutrient
there.
Because of fad diets out there,they've made carbohydrates
sound bad, or if you eat toomany carbs, you're going to get
(00:47):
fat, or whatever these thingsare.
They villained or vilifiedcarbohydrates.
And uh, let's, let's go downthrough the myths and the
science behind it.
Break it down so we have abetter understanding of
carbohydrates and nutrition.
And so the key points in thispodcast are going to be you know
what are carbohydrates,nutrition.
And so the key points in thispodcast are going to be you know
what are carbohydrates, what'stheir role in the body, how much
(01:09):
we need and the best and worstsources.
And then we'll break some othermisunderstandings about
carbohydrates.
So carbohydrates are sugars,starches, fibers all found in
the foods that we eat.
So they're found across allplatforms of food, from grains
to plants to meats.
(01:29):
It's everywhere.
And there's different types ofcarbohydrates.
There's simple carbs andthere's complex carbs.
Simple carbs are fast uptakecarbs, monosaccharides, like
glucose, dextrose, sucrose.
They're found in fruit and areabsorbed very quickly.
You can usually taste thesweetness on your tongue
(01:51):
immediately.
Those are typically simplecarbohydrates, where the sugars
are right there.
Complex carbohydrates come infibers, grains and searches.
So those are complex.
They take the body a little bitlonger to break down into the
disaccharides andmonosaccharides that we were
talking about.
Just like proteins have to bebroken down into their amino
(02:11):
acids, the same thing happenswith sugars and carbs.
They need to be broke down intotheir macronutrient form.
So the primary source of energyfor the brain and muscles in our
body are from carbohydrates.
The brain only uses glucose, sowe got to get that some way
shape or form through our diet.
(02:32):
And glucose is found across allfoods, mainly fruits and
vegetables.
You'll see that in there,because even on a cellular level
in plants, they need that aswell.
So we find that across allsustained life.
It comes in through our foods.
As long as they're from nature.
You're usually getting enoughglucose from that, so.
And then muscles.
(02:53):
Muscles convert allcarbohydrates into glycogen as
the energy source to do whatthey need to do.
Muscles use up a lot ofglycogen, and that all comes
from carbohydrates as well.
So if the brain needs it andyour muscles need it, you need
it for sure.
They're not bad.
They're an absolute necessityto life.
This is why long-term ketogenicdiets, where we eliminate
(03:17):
carbohydrates or put them onvery low the brain and our
muscles do take a lot of fatiguefrom that.
So these fad diets whatever wewant to call them can be
problematic for longevity andvitality over long periods of
time.
That's what this is all about.
That's what the definition ofwellness is.
How long can you stay vital forin our life?
(03:40):
So carbohydrates are like afuel for our car.
That's what glycogen is.
So it's fuel.
We need to put it into oursystems.
Our muscles convert it toglycogen and then, as those fuel
tanks are used, during the day,maybe you went for a workout,
maybe you went for a run, maybeyou went, walked or stood all
(04:01):
day or, as me, as a chiropractor, maybe you adjusted a bunch of
patients all day and you useyour muscles.
At the end of the day, theglycogen is depleted, or
hopefully you've been eatingmeals throughout the day to
replenish the glycogen, andthat's more of a realistic way
of how we use carbohydrates inour diet.
So how much carbohydrate do wereally need?
(04:22):
Let's get into the nitty grittyabout carbohydrates.
The general guidelines is thatabout 50% of our diet, or our
caloric intake for the day,should come from carbohydrates.
That way we have enough roomfor our proteins and fats for
the rest of it.
So 45 to 65%.
This is where you're going tosee on all.
I call them athletic diets.
So all diets that recommendexercise are.
(04:43):
You're going to find thatguideline Once you get into
carb-restricted diets.
Those are a different group ofdiets.
Keto diet, intermittent fastingdiet those types of things
where they eliminatecarbohydrates or they're very
low are more of the fad diets tohelp boost and speed up fat
(05:05):
loss at the beginning and thosediets should be done short term.
There's a there's intermittentfasting diets and like even just
not eating.
You've heard of just fastingfor 24, 48 hours and what can
happen with breaking down zombiecells in the bodies, and I know
these things are becomingpopular of what happens with
(05:26):
macrophagy in the body when itstarts to eat dead cells and how
rejuvenating that can be forthe body.
It's very true.
However, these things should bedone more of like an annual
detox or just a certain timewhere you want to do that and
have time to do that, or maybeyou're on a break from your
daily activity for a couple ofdays where you can do that and
(05:46):
it is beneficial.
There is a lot of benefits tofasting for certain amounts of
time.
However, we're talking aboutgood diet and proper diet habits
.
Today that's what we're talkingabout.
So the general guidelines isabout 50%.
Needs vary based on age,activity level and individual
(06:06):
goals.
Like we talked about, if we'redieting, it's different.
However, if we're trying tostay vital and stay well, it's
going to be based on activitylevel and age.
As we age, we need lesscarbohydrate, believe it or not.
Just because of the metabolismslowing down and other reasons,
we should be eating complexcarbohydrates most of the time
(06:27):
to give our body more work to doto break these things down,
because the simple stuff willfuel our glycogen very quickly,
like simple sugars from fruits,will fuel that very quickly, and
then anything extra that is notconverted to glycogen is
actually processed through ourliver and converted to fat,
believe it or not.
So that's where we can end upputting on weight.
(06:49):
So that's the issue with weightgain.
So symptoms of inadequate carbintake can be things like
fatigue, brain fog and poorperformance.
We see this in the keto groupsand the Atkins diets, the high
protein diets and the lowcarbohydrate diet.
They start to get fatigued andbrain fog through this, and
that's because of the lowglycogen or glucose levels.
(07:13):
What happens with excessive carbconsumption, on the other hand,
is it spikes our blood sugar,which can lead to potential
weight gain if coupled withexcessive calories.
So when we eat too much or weexceed the caloric maintenance
level for our age and our weightand our height, these things
can be turned into weight gainbecause of an abundance of
(07:36):
carbohydrates in the body.
So for an active adult, what wewant to do is figure out the
portion sizes that make the carbintake realistic and healthy to
maintain weight.
So this is not a weight losspodcast.
What this is is maintaining ahealthy lifestyle.
So we want whole,nutrient-dense carbohydrates and
(07:59):
the sources of these come fromfruits like bananas, berries,
apples, oranges all fruits arenutrient dense in carbohydrates
and there are fast, simplecarbohydrates.
Vegetables like sweet potatoesand squash are our complex
carbohydrates with more starchin them.
Then we can also getcarbohydrates from our whole
(08:21):
grains and these play a greatrole in glucose sensitivity,
blood sugar regulation.
So having quinoa, oats, brownrice in the diet has shown to
maintain blood sugar levels andan optimal range.
These are great things to havein there and the lack of them
(08:41):
can increase blood sugar levelsor make you insulin resistant
and have sugar spikes wheneveryou do get into the complex or
simple diet, carbohydrates likefruits and sweet potatoes and
squash and all those things thatwe talked about Legumes are
also a great resource.
These are mainly your beans,your chickpeas, your lentils.
(09:03):
And then all of these examplescome with fiber, which I think
is underestimated in our diet.
Fiber plays a vital role.
It's a complex carbohydrate.
It actually is caloric neutral,so you can eat a lot of fiber
and it doesn't have much calorie, because what fiber does is
it's not processed in ourintestine.
(09:24):
Fiber binds to other things inour intestine and pulls it with
it to get it out of the body.
So fiber plays a huge role inbinding and getting things out
of the intestinal track, sobinding to waste products.
So this is really important inthere.
Fiber is not a laxative.
(09:45):
That's a myth.
So to increase fiber to helpyou go to the bathroom is
actually a myth.
It's actually going to createmore binding, and what ends up
happening with people that areirregularly going with their
bowel movements can end upconstipating them.
So we got to play a fine linethere.
We don't want to use fiber totreat anything, but we do want
(10:07):
to make sure that if we're notgetting enough fiber, we
definitely boost that up to helpus have a healthier bowel
movement, rather than trying totreat constipation or too much
going to the bathroom.
So fiber should not be played asa prognosis.
It should be treated as abalance in the body.
So that's how we play with that, and you should only be getting
(10:28):
your fiber from whole foods.
There's no synthetic fiber youshould be taking that we
recommend ever for anything.
So that's it when it comes tofiber.
So fiber has zero calories, ifyou're going to look at it this
way.
So you can have as much of itas you want, but it fills you up
and it can make you bloated tooif you have too much fiber too.
So it's just a natural balancethat you're going to find out
(10:52):
whether you're there.
So if you're not eating lentilsor beans or quinoa or oats or
brown rice or sweet potatoes orsquash or none of these things
that I'm saying, your fiberintake is probably pretty low.
You're not going to get muchfrom bananas, apples, berries
not too much, because you'regoing to have to eat a lot of
fruit to get there.
Make sense.
So we want minimally processedcarbs, carbohydrates.
(11:17):
So foods like whole grain breadand pasta have to be fit into
our diet in moderation becausethey're processed.
We don't want that in our dietas a staple.
We're better off with brownrice, quinoa and oats.
And then meal prepping.
Carbohydrates should make upabout 50% of your meal prep.
(11:39):
So if you're having half a cupof brown rice, that's your 50%,
and then you just proportionyour protein and fat around that
as well.
So typically how I balance mymeals is I'll have a
carbohydrate, usually brown rice, or even if it's white rice or
something along those lines,then it's portioned the other
almost 50% as protein.
(12:00):
So four or five, six ounces ofprotein with that.
So that will give me about 40grams of carbohydrates through
the rice.
It'll give me 40 grams ofprotein through the protein and
then the fat really comesthrough the oil that I cook the
protein in.
So that's my fat for there.
Believe it or not, you can gettwo, three, four, five, six
(12:21):
grams of fat in there.
Times nine You're getting 50, 60calories of fat in there from
the olive oil that you use orthe avocado oil, whatever you
cooked it in.
And then on the side a greenvegetable, broccoli, kale,
whatever it may be, spinach, amix of vegetables, onions,
mushrooms, whatever you want tomix this with.
That is pretty much a healthy,balanced meal right there.
(12:44):
Whether you put things in yourrice or not, whether there's
beans or other vegetables inthere, that's great.
To mix it up, maybe like aSpanish rice, corn beans,
whatever you put in there,that's fine to make it flavorful
, or you like that and it'svegetables, it's great.
That should all balance out toalmost a 45, 45, 10 of 45%
(13:04):
carbohydrate, 45% protein, 10%fat.
That is a very balanced mealthroughout the day to have for
breakfast, lunch meals, snacks,dinner time.
We can go a little bit heavieron the proteins and fats and
decrease their carbohydrates.
Now think about that for asecond.
Why do we want to follow a rulelike that?
(13:25):
More so, it's because by theend of the day, we're getting
ready for rest, and rest doesn'trequire much glycogen or fuel
in the body, in the muscles, sotherefore, at that point we can
then sit there and replenishwith protein, we talked, or fuel
in the body, in the muscles.
So therefore, at that point wecan then sit there and replenish
with protein.
We talked about this in thelast podcast, how protein
replenishes and repairs organsand tissues in the body at night
(13:46):
.
Right, remember, that's wherewe heal.
So hopefully that makes sensefor you.
So some simple guidelines tofollow, and then you play with
the caloric intake throughoutthe day, depending on what
you're doing Seems likeAmericans are always either
don't care in their maintenancephase or they are in weight loss
phase.
That's where they're at.
No one's really in gainingweight phase.
No one ever chooses that Like,hey, I'm going to just get fat
(14:08):
over the next year.
That happens, incidentally, andunconsciously, over time.
No, I don't think anyonechooses that or their weight or
their bodybuilding, which, again, it goes back to protein.
So I hope that makes sense asfar as a guideline for that.
So you may have heard the thingslike good carbs, bad carbs.
What are these things?
(14:28):
Refined and highly processedcarbs like sugary snacks, candy,
white bread, soda these are allbad carbs.
No surprises there.
You guys have heard of allthese.
Any candy bar, any chocolatebar, sugary snacks.
Soda is probably the most evilinvention ever made on the
planet.
Liquid sugar I mean you couldconsume tons of this during the
(14:52):
day tons of sugar during this,like even a six ounce glass or
an eight ounce glass of soda isjust an enormous amount of
simple carbohydrate sugar, puresugar, that your body will
intake quickly.
Spike insulin, fill up all theglycogen immediately in the body
and then all the extra will beconverted to fat.
(15:12):
Then when you go and eat somerice or have some fruit later in
the day, your glycogen storesare all full.
It's all being converted to fat, unfortunately.
So moderation versusrestriction we got to play a
role in this.
Should I never have any soda?
Should I never have a candy bar?
Labeling food as good or bad canlead to an unhealthy
(15:33):
relationship with eating.
So I found this over time thatthat is bad.
If I want an Oreo, telling methat I can't have it, or even
restricting myself from havingit is just a bad game to play.
It's no fun, life's no fun.
I haven't met very many peoplein my life that are not foodies.
When people describe, they'relike, are you a food person?
I'm like I'm definitely afoodie.
(15:54):
I love food.
There's a difference betweenloving food and loving eating.
I know some buddies of mineusually football players that
love eating.
They're big, big boys but theylove to eat.
They love the idea of eating.
They eat fast, they consume alot of food.
I mean, you look at them.
You're like yeah, I'm notsurprised You're 100,.
Yeah, I'm not surprised you're100 pounds overweight.
(16:14):
But for the rest of us foodies,you can be very lean and
healthy and be a chef, you know,and be a foodie and be a very
good cook.
It's different.
Watch how they live their liveswith foodies.
They like to just taste thingsand have a little bit of
everything, and if the Oreo isthere and they want it, they
have it.
That's a healthy relationshipwith food.
Being a foodie, enjoying food,is great.
And then those lucky peoplethat don't care about food,
(16:35):
about anything you know luckyfor them.
They're not tempted, that's.
That's okay, as long as they're, they're healthy and eating a
well balanced diet, that's great.
So those are really the youknow, healthy versus bad versus
good.
Limiting this stuff can createimbalances with our food and how
we mentally think about food,and that's where we can go off
(16:56):
the deep end and fall intothings like body dysmorphia,
anorexia, bulimic.
I mean these conditions thatcan happen because of the mental
way we process food, and havinga healthy relationship is
really important with that.
So just focus on balance.
Most of your carbs should comefrom whole foods, but occasional
indulgences are fine Birthdays,celebrations, fridays, it's all
(17:20):
good, it's all great.
We can enjoy a little bit ofall that.
So you know there's some mythstoo.
Carbs alone don't really makeyou fat.
Weight gain happens when youconsume more calories than your
body needs.
That's the fundamental rule.
So let's say you don't eat alot of carbs, but you tend to
eat a lot of fat.
Maybe it's just bad choices ofthe protein and fat combination
(17:42):
that we have.
We're eating the fatty cuts ofmeat.
We eat a lot of bacon.
We like our big consumption ofground meat, but maybe it's the
non-lean ground meat.
You can add up fat very quickly.
I don't know if you've ever hada six-ounce patty of ground
meat.
That's 85-15 as far as proteinversus fat, 15% fat.
And you cook it and you put itinto your MyFitnessPal and
(18:04):
you're like what the heck, howdid I eat 32 grams of fat during
this meal?
Well, it came from the meatsource and then that adds up
quite a bit.
Times that by nine you got 280calories just from that meat
patty, just from fat.
That's not even the proteinadded in there.
So that's how these things cantrickle in.
You have two strips of bacon.
You're like where did that allcome from?
(18:25):
That fat can add up ourcalories a lot.
That's, I think, a secondaryproblem in the American diet is
that the oils that we cook inand the fats that we consume
really ramp up our caloricintake, which can increase our
weight as well.
So portion sizes play a bigrole.
That's how you control caloricintake every day and every meal.
(18:47):
And overall diet and lifestyleis what plays a role in our
weight.
If we're inactive and eat a lot, that's a bad recipe for weight
gain.
If we are active but have apoor diet, that can be a bad
combination for weight gain.
If we're active and have agreat diet and focus on
everything, it can be a greatrecipe for weight maintenance
(19:09):
and even putting on muscle.
So low carb diets seem to bethe best weight loss programs.
Oh, you weren't expecting that.
You know water, weight loss andreducing caloric intake are
common reasons for the initialsuccess in weight loss.
(19:30):
So it's a lot of water lossthat we lose because as we build
up glycogen in our muscles, itpulls a lot of water with us.
This is where supplements likecreatine play a big role.
They play a huge role in thatprocess of absorbing
carbohydrates into the muscle,especially glycogen, with water,
(19:51):
and make the muscle look moredense.
So when we go on to a diet, anytype of diet that is low carb,
the initial week, the firstseven days, is where you see the
biggest drop in mostly water,weight and inflammation.
This is also inflammation, sothe water will leave from inside
the muscle and from our fatcells as well, which shrinks the
(20:13):
fat cells.
So that's great.
So we start the shrinking offat cells.
Then what starts to happenafterwards, when we keep a low
caloric intake and a lowcarbohydrate intake, is now the
body starts moving from glycogenenergy source to fat and then
we start attacking those fatcells and trying to take the
(20:34):
energy from the fat cell out,which shrinks them even more.
Hence why we get actual weightloss and a slimmer result from
that.
We actually lose inches off thebody and then, once we stop the
diet or we influx carbohydrates, we can gain three to 10 pounds
in a day.
What is that?
Can't be fat, it's mainly water.
(20:55):
You'll gain two to nine poundsof water overnight and that can
happen because of a glycogenabsorption from that.
I've noticed that a couple oftimes with the diet that I eat
and bodybuilding or bodyrecomping is what I should say.
It's so maintained all the timethat if I get into a
(21:18):
carbohydrate intake, my glycogenstores fill and I do gain a
couple pounds, which is verydifferent than 10 years ago
where I wasn't doing bodycomposition and I'd be low
calorie, low carb for a longtime, and then I would eat some
pizza one night and I would gain10 pounds the next night.
It was mostly water, mostlywater.
That's why the scale can beyour worst enemy.
So that's that for that.
So the water plays a big rolein that.
(21:40):
Water is going in and out tohelp transport everything, and
sustainability matters more thantrends.
Don't worry about the newupcoming diet that's out there
or the new shot that you cantake.
These are trends that come andgo.
These are all the things thatcome and go.
Remember, if you're old enough,the shaker plates women would
just.
These would be at the gyms,these plates that would shake.
(22:02):
They're still around, they'revibration plates, but they would
use them for weight loss.
They would put bands aroundtheir bellies and shake on these
things and these things wouldshake.
Apparently, you could shake andvibrate the fat right off of
your abdomen.
Well, those don't exist anymorebecause that wasn't really
working.
And then the next things thatcame out, you could cryo-freeze
(22:23):
weight off your body, and nowwe've realized that that can't
happen.
And then you can melt it bysitting in a sauna.
And we've realized that thatcan't happen.
And then you can melt it bysitting in a sauna, and we've
realized that that doesn'thappen.
So these trends all go away,and all those fad diets that
don't exist anymore have allgone away as well.
But the ones that are tried,tested and true keep popping up
again the whole 30 diet, thewhole foods diet, the paleo diet
(22:44):
, the Mediterranean diet.
They've been around for decadesbecause they are staples and
foundationally sound diets.
That's why so encourage yourbody to maintain comes from a
well-rounded and predictablediet.
Each and every day, your bodygets used to the things you get
(23:07):
used to the things you get usedto the routine of meal prepping
and getting things ready,because who has time to cook
whole foods for breakfast, lunch, dinner and our snacks?
It's tough.
So meal prep plays a big role.
Just like how you prep yourchildren's lunches every day for
the next day at school, it'sthe same thing you need to do
for yourself as well.
(23:29):
So there's some misconceptionsabout carbs.
Can I eat carbs at night?
What about keto or low carbdiets?
And what is the deal withgluten?
Is it a carb?
These are the most commonthings I hear about
carbohydrates and themisconceptions.
Really, can I eat carbs atnight?
We talked about why you want tospread out your carbs during
the day and maybe lean towardsmore of a protein and fat dense
(23:52):
dinner as your last meal,because you're now resting for
the rest of the day, so theenergy source doesn't have to be
carbohydrates anymore, becausenow you're going to relax at the
end of the day, maybe sit infront of the computer.
Do a couple more things helpthe kids with their homework,
watch some television.
That's about it.
Unless you're going to the gymat eight o'clock at night, after
(24:16):
dinner, there's really noreason to increase the carbs
that we eat.
So can I eat carbs at night?
You can do whatever you want.
You're a full, grown adult, dowhatever you want.
Should I eat carbs at night?
The answer is actually no.
We shouldn't.
We should actually help the theintermittent fasting process
prolong for as long as wepossibly can.
That and the best time to do isat night.
You're sleeping anyways, soyou're not going to eat, so
that's the best time to do it.
(24:37):
Deplete the carbohydrates forthe night, let your body heal
and regenerate overnight, andthen in the morning we break the
fast with a whole roundedbreakfast protein, carbohydrate,
fat.
That's the best way to breakthe fast in the morning, which
is great, or you can prolongthat if you're in a weight loss
phase.
This is where it works.
Fantastic is skip breakfast andprolong the intermittent
(24:59):
fasting phase as long as you can.
Maybe eat an early lunch at 10or 11 o'clock and break the fast
then and now you've got ashorter window to eat and
replenish the nutrition that youneed for the day.
That would be more of a weightloss type idea Keto or low-carb
diets which ones are better?
I like the low-carb ones.
For weight loss, if you'redieting, low-carb wins all the
(25:21):
time Keto has drastic results.
So for our patients that have100 pounds to lose now we're
comparing apples to oranges itreally doesn't matter Keto or
low carb, they're going to getgreat results either way.
For our patients that have 10pounds to lose or our clients
(25:42):
have 10 pounds to losedefinitely low carb Keto.
It's going to be hard for themto get off of it.
See the difference here.
So keto is going to work.
Low carb is going to be hardfor them to get off of it.
See the difference here.
So keto is going to work.
Low carb is going to work.
But the low carb diet is goingto constantly introduce
carbohydrates every day for themat a healthy level, healthy
caloric intake.
Keto is really going to makethis under 50 grams a day of
(26:03):
carbohydrate, which, once theyget off of keto because I've
never met anyone that can stayon keto forever Once they get
off of keto because I've nevermet anyone that can stay on keto
forever Once they get off ofthis, they're going to bring in
carbohydrates.
And what happens?
Water, glycogen, everythingflushes the muscle tissue and
they gain 10 pounds very, veryfast, which can be disheartening
(26:23):
if we're using the scale, whichis tough.
So that's tough there.
And then what's the deal withgluten?
Is it a carb?
No, gluten is actually aprotein that's in the grains, in
many grains that we eat,especially wheat, barley oat.
It's a protein that's in there.
That, for gluten intolerantpeople, can cause an irritation
(26:46):
in the epithelial lining insideof their intestine, which can be
very painful and cause diarrheaand a bunch of side effects
there as well.
So that's what gluten.
Gluten is more of a protein.
So there you go.
Those are the most, the three,most biggest misconceptions.
So carbs are essential forenergy and overall health.
We have to have them.
Prioritize whole nutrition,dense sources.
(27:06):
Balance and moderation are key.
No need to fear carbs, you know, and you know, swap out the
sugary stuff for the morecomplex carbohydrates.
That'll save you a bunch offrustration as far as vitality,
wellness and energy.
And then and then share yourfavorite based, carb based meals
(27:28):
with us.
Let's get a little bitinteractive for you, maybe some
recipes that you enjoy.
What's your favorite carb?
Good or bad?
Meat Pasta I absolutely lovepasta as Italian, a good Italian
would.
That's my favorite carbohydrate.
Limit it to two, three times amonth, that's you know.
Otherwise it gets out ofcontrol.
There you go.
(27:49):
So review share like times amonth, otherwise it gets out of
control.
There you go.
Review share like stay healthy,stay well with everything that
you do.
A healthy diet goes a very longway on all the research for
vitality, wellness and longevity.
We all want to live long,healthy, happy lives.
Starts with diet.
Take care, stay healthy.
Welcome to Living a Full Life Podcast.
I'm Dr Enrico Dolcecori, andthis week we'll be going through
carbohydrates.
Last week's topic was aboutproteins and I didn't expect all
the questions that came up fromit about how much to eat.
Go back to that podcast.
Learn about proteins.
I really just wanted to talkabout proteins and move on with
other health topics, but becauseof that I thought, oh, let's
(00:25):
talk about carbohydrates as well, cause it kind of I don't think
it confused people.
But they were like well, arecarbs bad or should we not have
carbohydrates?
So that's a big no-no.
Let's get into carbohydrates andtheir role in our health.
Uh, carbohydrates are the mostmisunderstood micronutrient
there.
Because of fad diets out there,they've made carbohydrates
sound bad, or if you eat toomany carbs, you're going to get
(00:47):
fat, or whatever these thingsare.
They villained or vilifiedcarbohydrates.
And uh, let's, let's go downthrough the myths and the
science behind it.
Break it down so we have abetter understanding of
carbohydrates and nutrition.
And so the key points in thispodcast are going to be you know
what are carbohydrates,nutrition.
And so the key points in thispodcast are going to be you know
what are carbohydrates, what'stheir role in the body, how much
(01:09):
we need and the best and worstsources.
And then we'll break some othermisunderstandings about
carbohydrates.
So carbohydrates are sugars,starches, fibers all found in
the foods that we eat.
So they're found across allplatforms of food, from grains
to plants to meats.
(01:29):
It's everywhere.
And there's different types ofcarbohydrates.
There's simple carbs andthere's complex carbs.
Simple carbs are fast uptakecarbs, monosaccharides, like
glucose, dextrose, sucrose.
They're found in fruit and areabsorbed very quickly.
You can usually taste thesweetness on your tongue
(01:51):
immediately.
Those are typically simplecarbohydrates, where the sugars
are right there.
Complex carbohydrates come infibers, grains and searches.
So those are complex.
They take the body a little bitlonger to break down into the
disaccharides andmonosaccharides that we were
talking about.
Just like proteins have to bebroken down into their amino
(02:11):
acids, the same thing happenswith sugars and carbs.
They need to be broke down intotheir macronutrient form.
So the primary source of energyfor the brain and muscles in our
body are from carbohydrates.
The brain only uses glucose, sowe got to get that some way
shape or form through our diet.
(02:32):
And glucose is found across allfoods, mainly fruits and
vegetables.
You'll see that in there,because even on a cellular level
in plants, they need that aswell.
So we find that across allsustained life.
It comes in through our foods.
As long as they're from nature.
You're usually getting enoughglucose from that, so.
And then muscles.
(02:53):
Muscles convert allcarbohydrates into glycogen as
the energy source to do whatthey need to do.
Muscles use up a lot ofglycogen, and that all comes
from carbohydrates as well.
So if the brain needs it andyour muscles need it, you need
it for sure.
They're not bad.
They're an absolute necessityto life.
This is why long-term ketogenicdiets, where we eliminate
(03:17):
carbohydrates or put them onvery low the brain and our
muscles do take a lot of fatiguefrom that.
So these fad diets whatever wewant to call them can be
problematic for longevity andvitality over long periods of
time.
That's what this is all about.
That's what the definition ofwellness is.
How long can you stay vital forin our life?
(03:40):
So carbohydrates are like afuel for our car.
That's what glycogen is.
So it's fuel.
We need to put it into oursystems.
Our muscles convert it toglycogen and then, as those fuel
tanks are used, during the day,maybe you went for a workout,
maybe you went for a run, maybeyou went, walked or stood all
(04:01):
day or, as me, as a chiropractor, maybe you adjusted a bunch of
patients all day and you useyour muscles.
At the end of the day, theglycogen is depleted, or
hopefully you've been eatingmeals throughout the day to
replenish the glycogen, andthat's more of a realistic way
of how we use carbohydrates inour diet.
So how much carbohydrate do wereally need?
(04:22):
Let's get into the nitty grittyabout carbohydrates.
The general guidelines is thatabout 50% of our diet, or our
caloric intake for the day,should come from carbohydrates.
That way we have enough roomfor our proteins and fats for
the rest of it.
So 45 to 65%.
This is where you're going tosee on all.
I call them athletic diets.
So all diets that recommendexercise are.
(04:43):
You're going to find thatguideline Once you get into
carb-restricted diets.
Those are a different group ofdiets.
Keto diet, intermittent fastingdiet those types of things
where they eliminatecarbohydrates or they're very
low are more of the fad diets tohelp boost and speed up fat
(05:05):
loss at the beginning and thosediets should be done short term.
There's a there's intermittentfasting diets and like even just
not eating.
You've heard of just fastingfor 24, 48 hours and what can
happen with breaking down zombiecells in the bodies, and I know
these things are becomingpopular of what happens with
(05:26):
macrophagy in the body when itstarts to eat dead cells and how
rejuvenating that can be forthe body.
It's very true.
However, these things should bedone more of like an annual
detox or just a certain timewhere you want to do that and
have time to do that, or maybeyou're on a break from your
daily activity for a couple ofdays where you can do that and
(05:46):
it is beneficial.
There is a lot of benefits tofasting for certain amounts of
time.
However, we're talking aboutgood diet and proper diet habits
.
Today that's what we're talkingabout.
So the general guidelines isabout 50%.
Needs vary based on age,activity level and individual
(06:06):
goals.
Like we talked about, if we'redieting, it's different.
However, if we're trying tostay vital and stay well, it's
going to be based on activitylevel and age.
As we age, we need lesscarbohydrate, believe it or not.
Just because of the metabolismslowing down and other reasons,
we should be eating complexcarbohydrates most of the time
(06:27):
to give our body more work to doto break these things down,
because the simple stuff willfuel our glycogen very quickly,
like simple sugars from fruits,will fuel that very quickly, and
then anything extra that is notconverted to glycogen is
actually processed through ourliver and converted to fat,
believe it or not.
So that's where we can end upputting on weight.
(06:49):
So that's the issue with weightgain.
So symptoms of inadequate carbintake can be things like
fatigue, brain fog and poorperformance.
We see this in the keto groupsand the Atkins diets, the high
protein diets and the lowcarbohydrate diet.
They start to get fatigued andbrain fog through this, and
that's because of the lowglycogen or glucose levels.
(07:13):
What happens with excessive carbconsumption, on the other hand,
is it spikes our blood sugar,which can lead to potential
weight gain if coupled withexcessive calories.
So when we eat too much or weexceed the caloric maintenance
level for our age and our weightand our height, these things
can be turned into weight gainbecause of an abundance of
(07:36):
carbohydrates in the body.
So for an active adult, what wewant to do is figure out the
portion sizes that make the carbintake realistic and healthy to
maintain weight.
So this is not a weight losspodcast.
What this is is maintaining ahealthy lifestyle.
So we want whole,nutrient-dense carbohydrates and
(07:59):
the sources of these come fromfruits like bananas, berries,
apples, oranges all fruits arenutrient dense in carbohydrates
and there are fast, simplecarbohydrates.
Vegetables like sweet potatoesand squash are our complex
carbohydrates with more starchin them.
Then we can also getcarbohydrates from our whole
(08:21):
grains and these play a greatrole in glucose sensitivity,
blood sugar regulation.
So having quinoa, oats, brownrice in the diet has shown to
maintain blood sugar levels andan optimal range.
These are great things to havein there and the lack of them
(08:41):
can increase blood sugar levelsor make you insulin resistant
and have sugar spikes wheneveryou do get into the complex or
simple diet, carbohydrates likefruits and sweet potatoes and
squash and all those things thatwe talked about Legumes are
also a great resource.
These are mainly your beans,your chickpeas, your lentils.
(09:03):
And then all of these examplescome with fiber, which I think
is underestimated in our diet.
Fiber plays a vital role.
It's a complex carbohydrate.
It actually is caloric neutral,so you can eat a lot of fiber
and it doesn't have much calorie, because what fiber does is
it's not processed in ourintestine.
(09:24):
Fiber binds to other things inour intestine and pulls it with
it to get it out of the body.
So fiber plays a huge role inbinding and getting things out
of the intestinal track, sobinding to waste products.
So this is really important inthere.
Fiber is not a laxative.
(09:45):
That's a myth.
So to increase fiber to helpyou go to the bathroom is
actually a myth.
It's actually going to createmore binding, and what ends up
happening with people that areirregularly going with their
bowel movements can end upconstipating them.
So we got to play a fine linethere.
We don't want to use fiber totreat anything, but we do want
(10:07):
to make sure that if we're notgetting enough fiber, we
definitely boost that up to helpus have a healthier bowel
movement, rather than trying totreat constipation or too much
going to the bathroom.
So fiber should not be played asa prognosis.
It should be treated as abalance in the body.
So that's how we play with that, and you should only be getting
(10:28):
your fiber from whole foods.
There's no synthetic fiber youshould be taking that we
recommend ever for anything.
So that's it when it comes tofiber.
So fiber has zero calories, ifyou're going to look at it this
way.
So you can have as much of itas you want, but it fills you up
and it can make you bloated tooif you have too much fiber too.
So it's just a natural balancethat you're going to find out
(10:52):
whether you're there.
So if you're not eating lentilsor beans or quinoa or oats or
brown rice or sweet potatoes orsquash or none of these things
that I'm saying, your fiberintake is probably pretty low.
You're not going to get muchfrom bananas, apples, berries
not too much, because you'regoing to have to eat a lot of
fruit to get there.
Make sense.
So we want minimally processedcarbs, carbohydrates.
(11:17):
So foods like whole grain breadand pasta have to be fit into
our diet in moderation becausethey're processed.
We don't want that in our dietas a staple.
We're better off with brownrice, quinoa and oats.
And then meal prepping.
Carbohydrates should make upabout 50% of your meal prep.
(11:39):
So if you're having half a cupof brown rice, that's your 50%,
and then you just proportionyour protein and fat around that
as well.
So typically how I balance mymeals is I'll have a
carbohydrate, usually brown rice, or even if it's white rice or
something along those lines,then it's portioned the other
almost 50% as protein.
(12:00):
So four or five, six ounces ofprotein with that.
So that will give me about 40grams of carbohydrates through
the rice.
It'll give me 40 grams ofprotein through the protein and
then the fat really comesthrough the oil that I cook the
protein in.
So that's my fat for there.
Believe it or not, you can gettwo, three, four, five, six
(12:21):
grams of fat in there.
Times nine You're getting 50, 60calories of fat in there from
the olive oil that you use orthe avocado oil, whatever you
cooked it in.
And then on the side a greenvegetable, broccoli, kale,
whatever it may be, spinach, amix of vegetables, onions,
mushrooms, whatever you want tomix this with.
That is pretty much a healthy,balanced meal right there.
(12:44):
Whether you put things in yourrice or not, whether there's
beans or other vegetables inthere, that's great.
To mix it up, maybe like aSpanish rice, corn beans,
whatever you put in there,that's fine to make it flavorful
, or you like that and it'svegetables, it's great.
That should all balance out toalmost a 45, 45, 10 of 45%
(13:04):
carbohydrate, 45% protein, 10%fat.
That is a very balanced mealthroughout the day to have for
breakfast, lunch meals, snacks,dinner time.
We can go a little bit heavieron the proteins and fats and
decrease their carbohydrates.
Now think about that for asecond.
Why do we want to follow a rulelike that?
(13:25):
More so, it's because by theend of the day, we're getting
ready for rest, and rest doesn'trequire much glycogen or fuel
in the body, in the muscles, sotherefore, at that point we can
then sit there and replenishwith protein, we talked, or fuel
in the body, in the muscles.
So therefore, at that point wecan then sit there and replenish
with protein.
We talked about this in thelast podcast, how protein
replenishes and repairs organsand tissues in the body at night
(13:46):
.
Right, remember, that's wherewe heal.
So hopefully that makes sensefor you.
So some simple guidelines tofollow, and then you play with
the caloric intake throughoutthe day, depending on what
you're doing Seems likeAmericans are always either
don't care in their maintenancephase or they are in weight loss
phase.
That's where they're at.
No one's really in gainingweight phase.
No one ever chooses that Like,hey, I'm going to just get fat
(14:08):
over the next year.
That happens, incidentally, andunconsciously, over time.
No, I don't think anyonechooses that or their weight or
their bodybuilding, which, again, it goes back to protein.
So I hope that makes sense asfar as a guideline for that.
So you may have heard the thingslike good carbs, bad carbs.
What are these things?
(14:28):
Refined and highly processedcarbs like sugary snacks, candy,
white bread, soda these are allbad carbs.
No surprises there.
You guys have heard of allthese.
Any candy bar, any chocolatebar, sugary snacks.
Soda is probably the most evilinvention ever made on the
planet.
Liquid sugar I mean you couldconsume tons of this during the
(14:52):
day tons of sugar during this,like even a six ounce glass or
an eight ounce glass of soda isjust an enormous amount of
simple carbohydrate sugar, puresugar, that your body will
intake quickly.
Spike insulin, fill up all theglycogen immediately in the body
and then all the extra will beconverted to fat.
(15:12):
Then when you go and eat somerice or have some fruit later in
the day, your glycogen storesare all full.
It's all being converted to fat, unfortunately.
So moderation versusrestriction we got to play a
role in this.
Should I never have any soda?
Should I never have a candy bar?
Labeling food as good or bad canlead to an unhealthy
(15:33):
relationship with eating.
So I found this over time thatthat is bad.
If I want an Oreo, telling methat I can't have it, or even
restricting myself from havingit is just a bad game to play.
It's no fun, life's no fun.
I haven't met very many peoplein my life that are not foodies.
When people describe, they'relike, are you a food person?
I'm like I'm definitely afoodie.
(15:54):
I love food.
There's a difference betweenloving food and loving eating.
I know some buddies of mineusually football players that
love eating.
They're big, big boys but theylove to eat.
They love the idea of eating.
They eat fast, they consume alot of food.
I mean, you look at them.
You're like yeah, I'm notsurprised You're 100,.
Yeah, I'm not surprised you're100 pounds overweight.
(16:14):
But for the rest of us foodies,you can be very lean and
healthy and be a chef, you know,and be a foodie and be a very
good cook.
It's different.
Watch how they live their liveswith foodies.
They like to just taste thingsand have a little bit of
everything, and if the Oreo isthere and they want it, they
have it.
That's a healthy relationshipwith food.
Being a foodie, enjoying food,is great.
And then those lucky peoplethat don't care about food,
(16:35):
about anything you know luckyfor them.
They're not tempted, that's.
That's okay, as long as they're, they're healthy and eating a
well balanced diet, that's great.
So those are really the youknow, healthy versus bad versus
good.
Limiting this stuff can createimbalances with our food and how
we mentally think about food,and that's where we can go off
(16:56):
the deep end and fall intothings like body dysmorphia,
anorexia, bulimic.
I mean these conditions thatcan happen because of the mental
way we process food, and havinga healthy relationship is
really important with that.
So just focus on balance.
Most of your carbs should comefrom whole foods, but occasional
indulgences are fine Birthdays,celebrations, fridays, it's all
(17:20):
good, it's all great.
We can enjoy a little bit ofall that.
So you know there's some mythstoo.
Carbs alone don't really makeyou fat.
Weight gain happens when youconsume more calories than your
body needs.
That's the fundamental rule.
So let's say you don't eat alot of carbs, but you tend to
eat a lot of fat.
Maybe it's just bad choices ofthe protein and fat combination
(17:42):
that we have.
We're eating the fatty cuts ofmeat.
We eat a lot of bacon.
We like our big consumption ofground meat, but maybe it's the
non-lean ground meat.
You can add up fat very quickly.
I don't know if you've ever hada six-ounce patty of ground
meat.
That's 85-15 as far as proteinversus fat, 15% fat.
And you cook it and you put itinto your MyFitnessPal and
(18:04):
you're like what the heck, howdid I eat 32 grams of fat during
this meal?
Well, it came from the meatsource and then that adds up
quite a bit.
Times that by nine you got 280calories just from that meat
patty, just from fat.
That's not even the proteinadded in there.
So that's how these things cantrickle in.
You have two strips of bacon.
You're like where did that allcome from?
(18:25):
That fat can add up ourcalories a lot.
That's, I think, a secondaryproblem in the American diet is
that the oils that we cook inand the fats that we consume
really ramp up our caloricintake, which can increase our
weight as well.
So portion sizes play a bigrole.
That's how you control caloricintake every day and every meal.
(18:47):
And overall diet and lifestyleis what plays a role in our
weight.
If we're inactive and eat a lot, that's a bad recipe for weight
gain.
If we are active but have apoor diet, that can be a bad
combination for weight gain.
If we're active and have agreat diet and focus on
everything, it can be a greatrecipe for weight maintenance
(19:09):
and even putting on muscle.
So low carb diets seem to bethe best weight loss programs.
Oh, you weren't expecting that.
You know water, weight loss andreducing caloric intake are
common reasons for the initialsuccess in weight loss.
(19:30):
So it's a lot of water lossthat we lose because as we build
up glycogen in our muscles, itpulls a lot of water with us.
This is where supplements likecreatine play a big role.
They play a huge role in thatprocess of absorbing
carbohydrates into the muscle,especially glycogen, with water,
(19:51):
and make the muscle look moredense.
So when we go on to a diet, anytype of diet that is low carb,
the initial week, the firstseven days, is where you see the
biggest drop in mostly water,weight and inflammation.
This is also inflammation, sothe water will leave from inside
the muscle and from our fatcells as well, which shrinks the
(20:13):
fat cells.
So that's great.
So we start the shrinking offat cells.
Then what starts to happenafterwards, when we keep a low
caloric intake and a lowcarbohydrate intake, is now the
body starts moving from glycogenenergy source to fat and then
we start attacking those fatcells and trying to take the
(20:34):
energy from the fat cell out,which shrinks them even more.
Hence why we get actual weightloss and a slimmer result from
that.
We actually lose inches off thebody and then, once we stop the
diet or we influx carbohydrates, we can gain three to 10 pounds
in a day.
What is that?
Can't be fat, it's mainly water.
(20:55):
You'll gain two to nine poundsof water overnight and that can
happen because of a glycogenabsorption from that.
I've noticed that a couple oftimes with the diet that I eat
and bodybuilding or bodyrecomping is what I should say.
It's so maintained all the timethat if I get into a
(21:18):
carbohydrate intake, my glycogenstores fill and I do gain a
couple pounds, which is verydifferent than 10 years ago
where I wasn't doing bodycomposition and I'd be low
calorie, low carb for a longtime, and then I would eat some
pizza one night and I would gain10 pounds the next night.
It was mostly water, mostlywater.
That's why the scale can beyour worst enemy.
So that's that for that.
So the water plays a big rolein that.
(21:40):
Water is going in and out tohelp transport everything, and
sustainability matters more thantrends.
Don't worry about the newupcoming diet that's out there
or the new shot that you cantake.
These are trends that come andgo.
These are all the things thatcome and go.
Remember, if you're old enough,the shaker plates women would
just.
These would be at the gyms,these plates that would shake.
(22:02):
They're still around, they'revibration plates, but they would
use them for weight loss.
They would put bands aroundtheir bellies and shake on these
things and these things wouldshake.
Apparently, you could shake andvibrate the fat right off of
your abdomen.
Well, those don't exist anymorebecause that wasn't really
working.
And then the next things thatcame out, you could cryo-freeze
(22:23):
weight off your body, and nowwe've realized that that can't
happen.
And then you can melt it bysitting in a sauna.
And we've realized that thatcan't happen.
And then you can melt it bysitting in a sauna, and we've
realized that that doesn'thappen.
So these trends all go away,and all those fad diets that
don't exist anymore have allgone away as well.
But the ones that are tried,tested and true keep popping up
again the whole 30 diet, thewhole foods diet, the paleo diet
(22:44):
, the Mediterranean diet.
They've been around for decadesbecause they are staples and
foundationally sound diets.
That's why so encourage yourbody to maintain comes from a
well-rounded and predictablediet.
Each and every day, your bodygets used to the things you get
(23:07):
used to the things you get usedto the routine of meal prepping
and getting things ready,because who has time to cook
whole foods for breakfast, lunch, dinner and our snacks?
It's tough.
So meal prep plays a big role.
Just like how you prep yourchildren's lunches every day for
the next day at school, it'sthe same thing you need to do
for yourself as well.
(23:29):
So there's some misconceptionsabout carbs.
Can I eat carbs at night?
What about keto or low carbdiets?
And what is the deal withgluten?
Is it a carb?
These are the most commonthings I hear about
carbohydrates and themisconceptions.
Really, can I eat carbs atnight?
We talked about why you want tospread out your carbs during
the day and maybe lean towardsmore of a protein and fat dense
(23:52):
dinner as your last meal,because you're now resting for
the rest of the day, so theenergy source doesn't have to be
carbohydrates anymore, becausenow you're going to relax at the
end of the day, maybe sit infront of the computer.
Do a couple more things helpthe kids with their homework,
watch some television.
That's about it.
Unless you're going to the gymat eight o'clock at night, after
(24:16):
dinner, there's really noreason to increase the carbs
that we eat.
So can I eat carbs at night?
You can do whatever you want.
You're a full, grown adult, dowhatever you want.
Should I eat carbs at night?
The answer is actually no.
We shouldn't.
We should actually help the theintermittent fasting process
prolong for as long as wepossibly can.
That and the best time to do isat night.
You're sleeping anyways, soyou're not going to eat, so
that's the best time to do it.
(24:37):
Deplete the carbohydrates forthe night, let your body heal
and regenerate overnight, andthen in the morning we break the
fast with a whole roundedbreakfast protein, carbohydrate,
fat.
That's the best way to breakthe fast in the morning, which
is great, or you can prolongthat if you're in a weight loss
phase.
This is where it works.
Fantastic is skip breakfast andprolong the intermittent
(24:59):
fasting phase as long as you can.
Maybe eat an early lunch at 10or 11 o'clock and break the fast
then and now you've got ashorter window to eat and
replenish the nutrition that youneed for the day.
That would be more of a weightloss type idea Keto or low-carb
diets which ones are better?
I like the low-carb ones.
For weight loss, if you'redieting, low-carb wins all the
(25:21):
time Keto has drastic results.
So for our patients that have100 pounds to lose now we're
comparing apples to oranges itreally doesn't matter Keto or
low carb, they're going to getgreat results either way.
For our patients that have 10pounds to lose or our clients
(25:42):
have 10 pounds to losedefinitely low carb Keto.
It's going to be hard for themto get off of it.
See the difference here.
So keto is going to work.
Low carb is going to be hardfor them to get off of it.
See the difference here.
So keto is going to work.
Low carb is going to work.
But the low carb diet is goingto constantly introduce
carbohydrates every day for themat a healthy level, healthy
caloric intake.
Keto is really going to makethis under 50 grams a day of
(26:03):
carbohydrate, which, once theyget off of keto because I've
never met anyone that can stayon keto forever Once they get
off of keto because I've nevermet anyone that can stay on keto
forever Once they get off ofthis, they're going to bring in
carbohydrates.
And what happens?
Water, glycogen, everythingflushes the muscle tissue and
they gain 10 pounds very, veryfast, which can be disheartening
(26:23):
if we're using the scale, whichis tough.
So that's tough there.
And then what's the deal withgluten?
Is it a carb?
No, gluten is actually aprotein that's in the grains, in
many grains that we eat,especially wheat, barley oat.
It's a protein that's in there.
That, for gluten intolerantpeople, can cause an irritation
(26:46):
in the epithelial lining insideof their intestine, which can be
very painful and cause diarrheaand a bunch of side effects
there as well.
So that's what gluten.
Gluten is more of a protein.
So there you go.
Those are the most, the three,most biggest misconceptions.
So carbs are essential forenergy and overall health.
We have to have them.
Prioritize whole nutrition,dense sources.
(27:06):
Balance and moderation are key.
No need to fear carbs, you know, and you know, swap out the
sugary stuff for the morecomplex carbohydrates.
That'll save you a bunch offrustration as far as vitality,
wellness and energy.
And then and then share yourfavorite based, carb based meals
(27:28):
with us.
Let's get a little bitinteractive for you, maybe some
recipes that you enjoy.
What's your favorite carb?
Good or bad?
Meat Pasta I absolutely lovepasta as Italian, a good Italian
would.
That's my favorite carbohydrate.
Limit it to two, three times amonth, that's you know.
Otherwise it gets out ofcontrol.
There you go.
(27:49):
So review share like times amonth, otherwise it gets out of
control.
There you go.
Review share like stay healthy,stay well with everything that
you do.
A healthy diet goes a very longway on all the research for
vitality, wellness and longevity.
We all want to live long,healthy, happy lives.
Starts with diet.
Take care, stay healthy.
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