Are carbohydrates necessary for you ( TAMIL )
Ойын-сауық
The Basics of Carbohydrate Nutrition
1. Introduction
Carbohydrates are one of the three macronutrients essential for human nutrition, alongside proteins and fats. They are the body’s primary source of energy, especially for the brain and muscles during physical activity. Carbohydrates are found in a wide variety of foods, including fruits, vegetables, grains, and dairy products.
2. Classifications
Carbohydrates are classified into three main categories:
1. Sugars: Simple carbohydrates, such as glucose, fructose, and sucrose.
2. Starches: Complex carbohydrates found in foods like bread, rice, and potatoes.
3. Fiber: Non-digestible carbohydrates found in plant foods, essential for digestive health.
3. Nutritional Facts
• Energy Content: Carbohydrates provide 4 calories per gram.
• Daily Intake Recommendation: The Dietary Guidelines for Americans recommend that carbohydrates make up 45-65% of total daily calories.
• Sources: Whole grains, fruits, vegetables, legumes, and dairy products are good sources of carbohydrates.
4. Different Types of Carbohydrates
1. Simple Carbohydrates: Found in foods like fruits, milk, and sweeteners (sugar, honey).
• Quick source of energy
• Can cause rapid spikes in blood sugar levels
2. Complex Carbohydrates: Found in whole grains, legumes, and starchy vegetables.
• Provide sustained energy
• Contain fiber, vitamins, and minerals
• Help maintain stable blood sugar levels
5. How to Eat Carbohydrates in Your Meal
• Balanced Diet: Combine carbohydrates with proteins and fats to slow down digestion and maintain stable blood sugar levels.
• Portion Control: Use a plate model - fill half your plate with vegetables, one-quarter with protein, and one-quarter with carbohydrates.
• Carb Counting: For those managing blood sugar, counting grams of carbohydrates can be helpful. Aim for consistent intake throughout the day.
Recommended Ratios and Quantities
• General Population: 45-65% of daily calories from carbohydrates.
• Active Individuals: May require more carbohydrates to replenish glycogen stores.
• Caloric Intake: Adjust based on individual energy needs and activity levels. For example, a 2000-calorie diet should include 225-325 grams of carbohydrates.
6. A Note on Fiber
• Types of Fiber: Soluble (dissolves in water) and insoluble (does not dissolve in water).
• Benefits: Aids in digestion, helps maintain bowel health, lowers cholesterol levels, and controls blood sugar levels.
• Recommended Intake: 25 grams per day for women and 38 grams per day for men.
7. A Note on Sugar Alcohols
• Types: Include xylitol, erythritol, sorbitol, and maltitol.
• Uses: Often used as low-calorie sweeteners in sugar-free and reduced-calorie foods.
• Benefits: Provide fewer calories than sugar and have a lower impact on blood sugar levels.
• Considerations: Can cause digestive issues like bloating and diarrhea when consumed in large amounts.
Understanding carbohydrate nutrition helps in making informed dietary choices, leading to better health and energy management. Balancing different types of carbohydrates and being mindful of their sources can contribute to overall well-being.
6 Key Points to Remember When Choosing Carbohydrates
1. Choose Whole Grains Over Refined Grains:
• Whole grains (brown rice, quinoa, oats) retain more nutrients and fiber compared to refined grains (white bread, white rice).
• They help maintain steady energy levels and promote digestive health.
2. Prioritize High-Fiber Foods:
• Opt for foods rich in dietary fiber such as vegetables, fruits, legumes, and whole grains.
• Fiber aids digestion, helps control blood sugar levels, and supports heart health.
3. Limit Added Sugars:
• Minimize intake of foods and beverages with added sugars (soda, candy, baked goods).
• Excessive sugar can lead to weight gain, poor metabolic health, and increased risk of chronic diseases.
4. Balance Carbohydrate Intake with Protein and Fat:
• Combining carbohydrates with protein and healthy fats can slow digestion, prevent blood sugar spikes, and keep you fuller longer.
• Examples include pairing whole-grain bread with nut butter or adding avocado to a quinoa salad.
5. Pay Attention to Portion Sizes:
• Be mindful of portion sizes to avoid overconsumption of calories and maintain a balanced diet.
• Use tools like measuring cups or visual aids (e.g., a serving of rice is about the size of a fist) to manage portions.
6. Choose Nutrient-Dense Sources:
• Select carbohydrate sources that provide additional nutrients like vitamins, minerals, and antioxidants.
• Examples include sweet potatoes, berries, and beans, which offer more than just carbohydrates.
By keeping these points in mind, you can make healthier carbohydrate choices that contribute to overall nutrition and well-being.
Пікірлер: 70
இப்ப ஏழ்மையா இருக்குற டெய்லியும் சிக்கன் சாப்பிட முடியாது முட்டை சாப்பிட முடியாது அவங்களுக்கு ஒரு சிம்பிளான ஒரு டயட் முடிஞ்சா நீங்க ரெடி பண்ணி ஒரு வீடியோவா போடுங்க ❤️❤️👍
After 2 years of my research and collecting data from various sources, I came to a conclusion that There is no one food that is good or bad, eat everything in moderate quantity with minimal workouts. There is too much information in social media nowadays. Just this one golden rule will do. :)
@sachinsingh-wg9bl
14 сағат бұрын
We can't eat everything and be healthy bro. With ur statement it's like I start eating junk in moderate and expect to be healthy. Junk food should be very less like 5% and 95% Shud be healthy food in moderate. Excerise and stretches weekly thrice is more than enough. I tried all food diets like keto, Paleo diet, low carb and OMAD and found the best diet depends upon ur lifestyle.
Dr.. as usual great informative video. Pls make a shorts from 17:00 Will be helpful to educate my family. Thanks in advance Dr 🙏
நல்ல விளக்கத்துக்கு நன்றி🎉 🙏
Valuable information😊 thanks🙏 sir
Thank you so much for your insiative to help us
Thank you dr. Keep on educate us
Thanks you Doc! Ocean of informations appreciate it❤😊your fan from Texas!😊
@DrSanthoshJacob
11 күн бұрын
You are so welcome
Thank you again for your informative video Dr.Santhosh. I’ve been following low carb, high protein diet, exercising regularly and so on, but struggling to correct my IFG(impaired fasting glucose)! It doesn’t go below 110, any specific method can I follow? I mean I walk after meals, physically active, eating healthy, but just couldn’t correct my IFG!!! Recently I learnt about physiological insulin resistance with low carb diet as well! So any guidance would be much appreciated.
Is weight loss affects the range of bilirubin .. i got a spike of 2.06 mu/ml .. pls speak about the probability
Welcome to Finland !!! Thanks for all your videos. Quite detailed and informative.
@DrSanthoshJacob
11 күн бұрын
We are in Turku 😃 thank you
Hello sir ,good information always from you so useful I have a question please answer I'm following low carb high protein diet but I worried about my kidney it does affect kidney or not
Superb doctor
Hello Dr.Santhosh Your video increase the interest to learn more about nutrients. It would be great, If you could share the details of calories in our south indian menus. (Like one dosa made out of rice & urad dal has how much calories). Thanks in advance.
Sir... Iam a keto diet follower former.. Now iam taking carb diet... As you telling... Iam taking.... Fenu greek... Sporut powder each meal... With a small banana piece
Fabulous ❤
Doctor... I understand the importance of carbs.. More now, than ever, after watching your videos! Can you pls make a n episode on eating sago (sabudana khichdi) ? It us a favourite in Maharashtra and now a days ts I'm scared of eating it though my mind vraves for it..I'm sure you know what it is..(we used to make it often as wr hv bn. Living in Maharashtra for 3-4 generations).. Niwafays o have stopped mkg it as I am a duabetic on indulin! ...Sago with potatoes, peanuts and green chillies!
Useful👍👍
Doctor.. Could you please talk about hyperurecima and purines please. Creates a lot of confusion in choosing the right proteins with this condion and very mindful of carbohydrates as well. Your suggestion would be highly useful. Thanks you.
Oats vs red and white avul eadhu best yen oats ah ivalo perusa pesurom idha pathi oru shorts podunga anna
@radhasreeram1291
8 күн бұрын
Yes
1 doubt doc ur saying 1.2 - 1.5 gms of protein that is before cooking or after cooking like your eg for 70kg 90 gms of protein is required (300gm of nv or veggies before or after cooking weight)
Valthugal sir
Millets are really a super food? Need your valuable suggestion doctor.
Can tell which vegetables are super good like pattanie...if vegetables are cooked for soop then its nutrition are gone ?
Hi Sir... Welcome to Finland... Hope you and your family are enjoying the summer vacation...
@DrSanthoshJacob
11 күн бұрын
Thank you 🙏🏽
Doctor , you shouldn’t dye your hair . Keep it natural you look better :). Big fan of your content . Keep them coming and have a good time in Finland
Dr Please make one video about Hoffa fat pad ganglion cyst in knee joints. How to treat permanently by easy way?
88 ல எலும்பா இருக்கீங்க😢 ...88 ல நாங்க குண்டா இருக்கோம்😢என்ன இது போங்காட்டமா இருக்கு😢
@user-wb8ji2wy6y
11 күн бұрын
He is more than 6 feet , you must be around 5 feet.
I am 82 & diabetic for long years. Under tabs & Insulin.Sugar spikes coming. 63kg. How much carb, Protein, Fat & Fibre I should take each day.Doing walking for 1 hour. Regards
Ulcer patient intermittent fasting இருக்கலாமா sir
Kindly make a video on amaranthus/rajgira
Doctor white rice thaan kedakkudhu idha sapdalaama ? Illa kammiya sapdalaama ? ☘️
Sir please make a video about fenugreek for fiber topic.
Sir msc food technology patri video podunga full detailah please
Thanks Dr. You are really great 🙏
Sir please make a video about h.pyoliri bacteria
How to consider glycemic index of carbs doc?
Sir, please make a video about kids obesity. Give a diet plan and workouts for13 years old boy
Fiber suppliment edukalama?
For people who don’t want to eat non veg most of the week , what are the other options.
Hello Sir , I am in USA , Would like to consult with you online ,could you please let me know how can i reach out to you ?
Dr. Rice ah fridge la vechu next day sapda sonninga la... Adhu hot water la potu marupdium vadichu sapdanuma illa apdie chillness ponadhum sapdanuma
@sahasunil4810
11 күн бұрын
Apdiye Yeduthu heat Pani sapdalam. Marubadium vadika kudathu
@swetha.r7205
11 күн бұрын
@@sahasunil4810 Vara Vara nu irukadha apdie heat pana?
@sahasunil4810
10 күн бұрын
Erukathu. Light aa thanni tholuchukanga
@swetha.r7205
10 күн бұрын
Okay... I'll try.. thank u
Using too many medical terms sir try to reduce sir..... Apart from that the video was wonderful
Dr, excellent information Keep doing videos
Very informative and easy for layman understanding
insulin and macro nutrition
Hello doctor.. Multi grains a mixed a sapdalama? Or one grain at a time? .. what is phytic acid? Idhu badam la Iruka? Oru video la almond la phytic acid irukadhala almond a matha nuts oda mix pani sapda venam thaniya saptadhan better,ilati matha nuts sathu cancel out panum nu solranga,is that true?? ..adhu mari oru grain at a time sapdradhu good a ,mix pani grains sapdradhala edhna plus minus irundha solunga please 🙏
@DrSanthoshJacob
11 күн бұрын
I’ll cover this antinutrients topic in a video
May be not, but can we live without it?
70kg man =100g protein ok But fat 20% means in gram? Then also please mention Carbohydrates also in grams
#Whole grains,avoid refined flour #high fibre food #avoid added sugars #high protein &fibre(fruit salad) #portion control #nutritional carbs low cals foof
🤝🙋♂️
Reality in Indian homes. Me: Amma first kozhi, kari, fish poduma aparma kaai and soru veinga Mom: Edhukku pa. Me: Appo dhan thopaiya korachu fit aaga mudiyum. Mom: Edhukkupa asingama olli aagitu. Valara pulla nalla vayiru neraya soru sapudu Mom's mind voice : Aaathi Kaasu illayae ivan kekradha daily senju kodukka.
Easy ya puriyum padi sollavom
@DrSanthoshJacob
11 күн бұрын
Time to go to school 🏫
@nitnand6214
11 күн бұрын
If u can't understand...watch until u understand ...re watch and ... reduce the speed to 0.75x
Sir looking beautiful in beard like 20 aged boy
Dr it's getting too technical..
@DrSanthoshJacob
11 күн бұрын
Will try to keep as simple as I can
Sir tell about uric acid diet