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Muscle-Building Workout and Diet

Today just for you I’m going to break
down the difference between complex versus simple carbs in not only fat
loss but also general health markers as well Hey this is Colin DeWaay if you
want to master your metabolism and create forever results start now by
subscribing and click on that bell notification so you don’t miss anything. So when it comes to carb consumption you’ve probably heard that you want to
stick to mostly complex carbs because they’re healthier, however there are pros
and cons to both complex and simple carbs. So make sure you stick around to
the end of the video because I’m going to talk about what some of those pros
and cons are as well as digging into some research to look at what really matters
when it comes to fat loss and health markers. So if you aren’t aware complex
carbs are basically carbs that are slower to digest and slower to release
blood sugar. Some examples of complex carbs would be things like oats, veggies,
brown rice, quinoa, sweet potatoes, whole wheats,
and beans and lentils. Simple carbs are digested faster and create a more rapid
increase in blood sugar and some examples of simple carbs are things like
sugar, white bread, honey, pastries, candies, and regular sodas. One factor that many
people use to determine if a carb sources complex are simple is the GI
rating which stands for glycemic index. The higher their rating on the GI
scale the faster the increase in blood sugar you get from it and the lower the
rating is the slower the release in blood sugar is. That being said I want to
point out something that not a lot of people seem to understand and that is
the GI response really only matters if you eat that food by itself in a fasted
state. When you consume that food in a mixed meal it almost completely blunts
the GI response and makes it irrelevant. Anyway all carbs turn into glucose no
matter what the source is actually coming from. Simple carbs will elevate
blood sugar faster causing the pancreas to release insulin to bring blood sugar
back down and I think this is a big thing that a lot of people freak out
about is that insulin is actually technically a storage hormone. It
basically prompts cells to absorb blood sugar as energy or storage. So yes
insulin is a storage hormone but you have to understand there’s a huge
difference between someone who is sedentary and eating in a calorie
surplus versus someone who is active and eating in a calorie deficit. And please
note when I talk about the stuff I’m talking about people who are healthy,
this is not going for people who have certain conditions such as diabetes. Anyway while insulin can store in fat cells yes it also stores in muscle cells
as well as your liver and if your muscles are constantly being
depleted of glycogen from exercise then you’re going to be replenishing the
glycogen in those muscles first. Keep in mind you’re technically always storing
and burning fat simultaneously but most importantly you have to be in a net
overall calorie surplus to gain body fat. Now that being said that doesn’t mean
you should just run out and eat a bunch of simple carb sources and a bunch of
junk food and there’s many benefits to complex carbs and a reason why they’re
typically touted as “better.” Complex carbs are typically going to be higher in
fiber and micronutrients so they have the benefit of aiding in
gastrointestinal health and just overall health and well-being. Complex carbs are
also typically more filling so when calories get lower in a dieting phase it
can help with hunger control not to mention it has a high thermic effect of
food. So while there are plenty of benefits to eating complex carbs there
can be some drawbacks as well and you have to understand that you’re not going
to be in a calorie deficit forever, at some point you’re gonna want to get your
calories back up again. And when calories get higher it can be hard to do so if
you’re eating nothing but really filling high nutrient-dense foods and eating too
much fiber can actually give you all the same side effects you can get from not
eating enough fiber. You can suffer from gastrointestinal stress, bloating,
constipation, just feeling overall kind of rundown and sluggish, not to
mention if you’re so full from eating really filling foods all the time
it’s gonna be hard to get your calories in. So what I typically recommend for
fiber intake for most people is to eat somewhere between about 1 to 2 grams per
100 calories consumed. So for instance if you’re eating 2,000 calories that would
be between 20 and 40 grams of fiber. Keep in mind however everyone’s a little bit
different. I know people who can eat 70-80 grams of fiber and be just fine, I
know other people who can’t eat as much as 15-20 without feeling really terrible. Every body is unique and you have to understand how your body responds so
there is no upper echelon as long as you don’t feel the negative side effects. So
anyway if you struggle to eat enough food this is where simple carbs can
actually help because they’re less filling, they’re easier to digest which
is actually a benefit if you struggle eat enough food which some people really
do. Simple carbs can also be a really good food pre-workout because they’re
easily digestible and you don’t necessarily want to have a really dense
meal right before your workout and feel sluggish, gassy, and bloated when you’re
trying to work out. Of course there is a downside to simple carbs and that is
that they are typically lower in nutrients, they’re less filling so it can
be much easier to overeat on, you may also find especially
when dieting that if you do have something like sweets you may end up
craving even more making it that much harder to stick to your numbers. Now keep
watching because I do want to dig into some research that looks at higher
versus lower GI foods on actual health markers and fat loss but first I want to
talk about a factor that’s severely overlooked in my opinion and that is how
complex and simple carbs are often looked at as “good” or “bad” carbs. To me
this opens up a whole other can of worms, foods don’t have morality. If you
consider eating a certain type of food as “bad” you end up feeling guilty about
it and this can create a really unhealthy relationship with food. I 100%
believe this, I do not think there’s such a thing as bad foods or even
unhealthy foods. You have to look at it as a context of an overall diet. For
example say someone has gone 2 weeks without eating and they’re literally
starving to death. Do you think that eating a doughnut would be bad? Of
course not in that instance a doughnut would be really healthy. Okay obviously
that’s an extreme example but my point remains the same. Just eating a little
something that doesn’t have much with regards to nutrients doesn’t mean it’s
unhealthy especially if you’re getting sufficient nutrients from the rest of
your diet. In fact I think you could make the argument I think a lot of people
actually have binging tendencies BECAUSE they look at foods as either good or
bad and whenever they get off plan they feel like well they can never have it
again so they need to get as much in as possible and they develop this really
unhealthy relationship with food. Whereas if you didn’t look at it like this and
you just had a little bit of whatever you wanted, fit it into your numbers
and just moved on you would probably be more likely to stick to your diet, hit
your macros for the day, and therefore see better results. And honestly there’s
nothing that’s more important with regards to actual health markers than
the amount of body fat you carry. So if by eating something “bad” helps you
stick your numbers and see better results and get you to a healthier body
weight you can almost make the argument that that’s an even healthier option in
that choice. Now before you jump down my throat, again I’m not suggesting that you
just go out and eat a bunch of pizza and ice cream or whatever else you want I’m
just saying that having a little bit is not bad for you and it’s not unhealthy
and we need to look at the context of an overall diet. In fact there’s a pretty
good amount of research to support this and there’s actually a few studies
I looked at that I’ll put in the description below that actually looked
at high GI versus low GI foods where they equated total calories. And in all of
these studies where all of their carbs were either consumed via high GI or low
GI foods they saw the exact same results in
weight loss, body composition, blood lipids, and most health risk factors. The
only difference in any of these studies was there was a slightly better decrease
in LDL cholesterol in the low GI group of one of them and this could probably
be attributed to the higher fiber intake that comes from lower GI foods. And this is
because fiber binds to bile acids in the small intestine and helps eliminate
cholesterol. In fact there was another study that looked specifically at sugar
where they equated macros but one group got 4% of their calories from sugar and
the other group got 43% of their calories from sugar. That was the
difference between consuming 11 grams of sugar or 118 grams of sugar a day. They
saw the exact same weight loss and the exact same health markers almost across the
board again with a small difference in LDL cholesterol.
Once again probably because of the higher fiber intake, but also keep in mind
even the high sugar group saw significant improvements in cholesterol. To me you could almost make the argument that it’s not even the sugar that’s the
problem in a high sugar diet but more so the lack of fiber that comes from one. So
once again I’m not suggesting you fill your diet with just a bunch of junk
food, but it is clearly being shown that as long as you equate total calories and
protein and especially if you also equate fiber it doesn’t really matter
what foods you eat you’re going to see the same results in both fat loss and
most health markers as well. Especially if it keeps you satisfied and keeps you
from going way off plan because you feel too restricted. But I do typically
suggest you fill your diet with mostly high nutrient-dense whole foods as
you’ll not only probably feel better but especially on lower calories it’ll help
you feel fuller and eating high sugary foods can make it pretty tough to hit
your numbers sometimes. I just don’t want you to feel like you can’t have
something if you really truly want it. There’s trade off and everything we do
here and carb sources are no different. If you are on lower calories and you really
want a sugary snack and it’s gonna help you feel okay and you’re still gonna hit
your numbers that’s totally fine, you just have to understand the trade-off is
you’ll probably be a little bit hungrier and you might have to fight out some
additional cravings. But even if you choose not to have it which is probably
going to be a pretty good choice most of time understand that it’s your choice
and that’s a total game changer. There’s a huge difference between choosing not to
do something and feeling like you can’t do something. Food is a big part of our
lives whether we like it or not and we need to be able to balance our health
and fitness goals with also living our life and being happy. By the way if you’d
like to know more about how to time your carbs throughout the day make sure you
check out this video and I’ll talk about how to optimally time your carbs in
the best way possible depending on what your goals are.
I tell you exactly how I recommend to space out your meals and when to consume
your carbs at each meal so make sure you check that one out. If you have any
questions please leave them in the comments below, if you’re new to the
channel consider subscribing, and I’ll see you next time.

10 thoughts on “Complex Vs Simple Carbs – The Shocking Truth

  1. Excellent video my friend. Definitely love my donuts 🤤 is that a green screen you’re using? Background is so well used. Again great information 👊🏾👍🏾💪🏾

  2. Discover the best way to time your carbs for losing weight and building muscle –

  3. Interesting video. Just double checked MFP…yep 41g fiber for me today and I included very few vegetables because I'm out of them in the fridge… Been eating whole food plant based for 2 years now and it's easy to get every macros/micros nutriments.

  4. Thank you for this. I’ve tried strict diets. But I have IBS and am limited what I can eat without feeling sick. Plus I just get depressed. I don’t want to live in a world without chocolate lol 💚

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