in today's video I'm going to talk about carbohydrates you hear so much about carbohydrates some people don't even want to have any carbs well I'm going to explain to you what carbs or carbohydrates are to begin with and you'll find out that a lot of foods that we eat actually have carbs but it is the type of foods that you choose that makes it a healthier choice So, coming up! if this is your first time here go ahead and hit the subscribe button so you don't miss when I upload
What is a carbohydrate? Well first of all, listen the the word carbohydrate stems from the Latin word saccharum which means sugar so that's why when people say you know, when you have diabetes and they tell you to stay off of certain carbs that have long-chain sugars it's because all carbs are basically built up with simple sugars and some are more complicated than others so I'm going to explain it Now, you've heard of carbs defined as simple carbs starchy carbs and carbs that are high in fiber right so I'm going to explain to you what monosaccharides disaccharides polysaccharides are because they're all carbs and they're all different sugars and I'm going to put them in these different categories for you so let's start with monosaccharides a monosaccharide as you can see it's just a simple sugar usually glucose and sometimes fructose so it's just one sugar what foods do we have that are just that simple? That would be fruit juice, that would be honey that would be corn syrup when we talk about disaccharides we're talking about two sugars so believe it or not lactose has two sugars in it it's milk sugar so lactose has glucose and it has galactose those are the two sugars that make up lactose the other thing is table sugar that's also a disaccharide right? So table sugar has glucose and it has fructose and they are bonded together to make sucrose and sucrose is table sugar now the other disaccharide that may be normal that you know if you drink beer in barley right is maltose maltose has glucose and glucose it has two glucose molecules that are bonded together to make maltose and so as a side note if you go ahead and ferment sugar eventually you will get ethanol which is the alcohol that people drink so that's just a side note we're not talking about drinking right now
So those are the common disaccharides Now the monosaccharides that I told you the glucose by itself or fructose by itself and then the disaccharide which is lactose maltose and sucrose those can be lumped together as simple carbohydrates now what does that mean that just means that they are released into the bloodstream a lot faster than other carbohydrates all right and so if you drink fruit juice that's gonna release glucose into your system faster than eating fruit The last category are polysaccharides polysaccharides means just that No not that poly! polysaccharides just means that it is more chains right more than two because we've talked about monosaccharides and we talked about disaccharides so polysaccharides has more than two chains of glucose they have some of them are extremely long chains now in this category are starches and fibers so when you think about starches what do you think about? yes you think about potatoes yes you think about pastas but I bet you don't think about corn corn is a starch the thing with starches is the way that they release the glucose that are bonded into the system into your system
We all need the glucose for energy so it's important to have some complex carbohydrates in your body now I just used complex carbohydrates Your polysaccharides which are your starches and your fiber those are complex carbohydrates because they are longer chains so all these names they work together polysaccharides and then complex carbohydrates those are the same thing Now vegetables are also carbs because they have long chain glucose in them but it is the way that it's bonded So, for instance, foods that are high in fiber like beans and legumes and like celery and green vegetables those type of foods Any food that is high in fiber the bond which is a beta glycosidic bond and I'm not even going to worry about going through the difference between an alpha glycosidic or beta glycosidic bonds so just think of it this way
the ones that are in the starchy foods they can be hydrolyzed that's the term they can be hydrolyzed that means they can break down to where they release their glucose faster than the ones that are the beta glycosidic so the the fiber, the way that it is the way that they're bonded is not soluble in water so it's they don't break down in our system and your fiber can go through your system and becomes very healthy for your colon because it doesn't break down to glucose what does glucose do for our body well it gives us energy and it is also stored in our liver and muscles so let's say that you don't eat that much carbs what's going on with your body if you don't have a lot of carbs well what happens is that your body then turns to fat to burn the fat right and so that's why people say well I lost weight because I don't eat carbs you have to be cautious though because what happens when it turns to the fat it burns the fat your body is in ketosis right and what people don't realize is is when your body is burning the fat it's not changing it to glucose so that it's not storing it in your muscles right and also the glucose actually also further changes to glycogen which is stored in your muscles so if you don't have that you might start to feel fatigued when you're exercising because you don't have that energy in your muscles in terms of the glycogen so you'll see you might feel feel sluggish and when you're exercising for a longer period of time it also stores glucose in your brain for brain power so you really need some cards in your life right you can't just cut out carbs as I've shown you vegetables have carbs fruit have carbs pastas have carbs ketones (byproduct of fat) are mildly acidic so if your body relies on just fat and burns the fat sure you'll lose the weight but over a period of time introducing that acidic environment into your body is not healthy There is a whole belief behind this and yes you will lose weight but so will making healthy choices and limiting the bad carbs and increasing the carbs that are high in fiber in vitamins quinoa is one of those that you can use in place of the refined carbs
You can use cauliflower in place of the white potatoes but if you're gonna eat mashed potatoes or if you're going to eat the white pasta or the white rice then portion control You just need to watch how much of it that you're eating Question of the day: What are healthy carbs that you've incorporated in your meal plan? Also if you need help in making better choices, I have a course that's 31 days to a healthy lifestyle you can try it three days for free and that includes a sample meal plan then you can have for free the link is in the description so you can click on it and you can head on over there and sign up for free As I always say, doing something is better than nothing
Until next time!