High Carb Foods to Avoid on a Low Carb Diet: Thomas DeLauer
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there are some serious unsuspecting carbs out there I’m talking about foods that do have an impact on ketosis foods that do have an impact on your overall health and fitness goals and foods that flat-out aren’t what they seem so I’m gonna break down the three most common unsuspecting high carb foods but real quick I want to remind you to turn on notifications so you can see whenever I post a video and never miss one but I also want you to subscribe if you haven’t already that way you’re seeing the three or four videos per week that I’m putting up so let’s get right down to the science what are the three unsuspecting high carb foods the first one it’s going to be sugar alcohols okay if you’ve ever seen a label and you look at the nutrition facts and say sugar alcohols on it you might be thinking that well hey that doesn’t affect my carbohydrate count for the day or that doesn’t affect my calories because it doesn’t really get digested wrong let me tell you what a sugar alcohol is well it’s not is a sugar and it’s not an alcohol it’s a hybrid of the two and the way it’s metabolized in the body is completely unique you see sugar alcohols are known as a poly all polyols are still technically carbohydrates even though food labels like to list them as not being met you see they’re broken down in the body rather differently from normal carbohydrates but the end result is still a car when you consume a sugar alcohol we don’t have enzymes to break them down so you end up just having a sugar alcohol passed through your system partially undigested or for the most part not being able to be broken down then it goes into your colon where the body sees okay there’s something that hasn’t been broken down it has to do something so it draws water into the colon through something known as passive diffusion this passive diffusion process through us water to break down those sugar alcohols that you just consumed that fermentation process actually ends up yielding a caloric response basically what that means is you end up having anywhere from 1 to 3 calories for every one gram of sugar alcohol that you consume so to put this in perspective when you consume a gram of sugar it has four calories well when you consume a gram of sugar alcohol you can have up to three calories so it’s really not that much better than regular sugar in the first place now here’s a quick way that you can figure out how many calories roughly or how many carbs you can really count when it comes to sugar alcohols if you look on a label and says you have ten sugar alcohols you’re gonna want to count five of those basically take the sugar alcohol number and count half of it towards your overall carbohydrate count for the day that’s the simplest way to do it now let’s move into the next one okay this is fiber and fiber is a big hot topic when it comes down to ketosis when it comes down to our metabolism because most people will tell you that fiber isn’t broken down in the body and therefore doesn’t have a metabolic response for a carb impact that’s not entirely true fiber is a carbohydrate whether we like it or not we just don’t have the enzyme to break it down so generally speaking it passes through our colon partially undigested and doesn’t have a huge impact on blood sugar but what it does do is something extremely unique you say particularly soluble fiber soluble fiber draws water in with it and it creates a gel-like substance okay and this gel-like substance goes through your small intestine and then sits in your colon for a little bit and through a similar process to that of sugar alcohols it ferments and this fermentation process creates short chain fatty acids yes carbohydrates end up creating fatty acids who would have thought the body is pretty amazing so these short chain fatty acids have a caloric impact in fact even the Food and Drug Administration the wonderful FDA claims that fiber still yields about two calories per gram which means you’re having a thermic effect you’re having a metabolic response and we’re still digesting some component of that fiber and still having an energy response so yes fiber will break the fast yes too much fiber can affect ketosis and yes too much fiber can be a sneaky high carb thing so just make sure that you’re being careful at the end of the day we still want fiber it’s still roughage it’s still gonna increase that bowel motility it’s gonna make life a lot easier so don’t get rid of it just be aware of it okay lastly let’s talk about the big sneaky one and that’s gonna be the starchy vegetables and I’ve got a real interesting bit of science to share with you that’s really gonna blow your mind okay starchy vegetables in general we’re looking at things like zucchini we’re looking at peas we’re looking at corn all these vegetables that trick us because they’re vegetables well the fact of the matter is just because they’re starches doesn’t mean they don’t affect our bodies just like regular glucose especially when it comes down to heated starches you see the best way that I can describe it is actually with my hands all right so you’ve got a starch molecule in this case I’m gonna say it’s for glucose molecules bound together as a starch molecule well let’s say you heat that starch molecule up okay well the heating is going to cause them to expand because that’s what heat does so the application of heat makes those starch molecules expand now instead of having a starch molecule that my body needs to break down I have four individual glucose molecules that the body breaks down really fast so yes the starchy vegetables can backfire you just need to be sure that you’re being extremely extremely careful and a not heating them too much but be also looking at the glycemic index scale of those veggies and making sure that you’re not taking too many of them in because I have seen people on many occasions get themselves kicked out of ketosis by having too much uzuki knee and too much squash when they think they’re doing a good thing so as always everybody make sure that you’re commenting any questions that you have or new video suggestions and again make sure you’re turning on the notifications and make sure that you enjoy all these new videos coming from our wonderful new DL media studio here in California I will see you soon [Music]
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High Carb Foods to Avoid on a Low Carb Diet: Thomas DeLauer…
Sugar alcohols are a hybrid between a sugar molecule and an alcohol molecule – but are neither one nor the other. A sugar alcohol is also known as a polyol and can be classified as a carb – most are derived from corn starch from genetically modified corn. Commonly included in most sugar free and “low-carb” products, but they do have a caloric/carb value. Each gram of a sugar alcohol turns into anywhere from less than 1 to as much as 3 calories.
Use of Sugar Alcohols:
Sugar alcohols are slowly and incompletely absorbed in the body. Once they are absorbed they use very little to no insulin to convert to energy as sugar alcohols are incompletely absorbed in the digestive system. A process called “passive diffusion” takes place – sugar alcohols that were consumed draw water into the bowels – results in only partial breakdown. The un-metabolized part of the sugar alcohol starts to rot, which creates a favorable environment for undesirable bacteria and pathogens to thrive and grow.
How to Calculate:
Subtract half of the grams of sugar alcohol listed on the food label from the total grams of carbs. Ex: Carbs: 20, Sugar Alcohol: 10, Total Carbs: 15
Dietary fibers are considered complex carbs, but because fiber doesn’t raise blood glucose, low-carb dieters don’t “count” fiber since our body’s digestive enzymes can’t break it down. Fiber can provide calories, not as glucose, but as products of fermentation in the colon, similar to a sugar alcohol. Some fibers, called soluble fibers, either absorb water and become gels or dissolve in water and reach the intestine where they are digested by bacteria. As they are digested by bacteria, soluble fibers produce short-chain fatty acids (SCFAs) that provide your body energy. The FDA estimates that fibers fermented by bacteria provide about 2 calories per gram of fiber. Insoluble fibers travel to the intestine with very little change. Instead of being digested, insoluble fibers increase bulk, soften stool, and shorten transit time through the gastrointestinal tract.
Starchy Vegetables: (corn, peas, squash, lima beans)
Starchy foods are often referred to as ‘carbs’ because they have such a high carb count – there are many types of vegetables, referred to as starchy vegetables, that are actually fairly high in carbs.
1-cup of cooked sweet corn contains about 31 grams of total carbs, including 3.6 grams of fiber, 6.8 grams of sugar. A cup of cooked peas provides 25 grams of total carbohydrates, 8.8 grams of fiber and 9.5 grams of sugar. 1 Medium-sized potato contains 37 grams of carbs, 4 of which are fiber. All digestible starch gets turned into sugar as it passes through the digestive tract – results in elevations in blood sugar and dangerously higher insulin levels. This means that even seemingly healthy food choices can lead to increases in blood sugar and insulin, which can lead to insulin resistance, prediabetes, or diabetes.
1) Starchy foods (carbs) – British Nutrition Foundation. (n.d.). Retrieved from
2) List of Starchy Foods to Avoid | Healthy Eating | SF Gate. (n.d.). Retrieved from
3) Stop Starch-Induced Glucose Surges – page 1 | Life Extension. (n.d.). Retrieved from
4) 14 Foods to Avoid (or Limit) on a Low-Carb Diet. (n.d.). Retrieved from
5) What You Need to Know About Sugar Alcohols | Breaking Muscle. (n.d.). Retrieved from
6) Do Fibers Count as Calories and Carbohydrates? – Fiber FactsFiber Facts. (n.d.). Retrieved from
7) Fiber | The Nutrition Source | Harvard T.H. Chan School of Public Health. (n.d.). Retrieved from
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