Dr. A's Favorite 7 BEST Healthy Carbs + What are Healthy Carbs?
ฝัง
- เผยแพร่เมื่อ 28 พ.ค. 2024
- What are healthy carbs? Today I’ll answer this question and give you a list of my 7 favorites!
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Not all carbohydrates are bad. But what is the difference between good carbs and bad carbs? What are healthy carbs?
Today I’ll reveal 7 of the best healthy carbs that you can add to your diet. These healthy carbohydrates all promote good health and help you maintain high energy levels. A lot of the food we eat today is processed and unnatural. The best healthy carb sources are the ones you'll eat in their least processed state.
In this video, I’ll provide you with a list of healthy carbs as well as some healthy carb recipes you can make at home.
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Quick Timestamps:
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(0:00) Intro
(1:58) #1 Organic Berries
(5:19) #2 Ezekiel Bread
(7:36) #3 Sweet Potatoes
(9:35) #4 Squash
(10:47) #5 Quinoa
(11:45) #6 Pressure-Cooked Beans or Lentils
(13:37) #7 Long Grain White Rice
(16:14) Dr. A’s Daily Routine
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Articles, Vids, & Links Referenced in This Video
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✔️ Healthy Snacking For People Who Can't Stop Snacking: • Healthy Snacking For P...
✔️ Eating Fruit for Weight Loss: • Eating Fruit for Weigh...
✔️ The Perfect Plate: • The Perfect Plate - An...
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#FitFatherProject #MoreFitFathers #IamaFitFather #CarbsToEat #Carbs
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies. - แนวปฏิบัติและการใช้ชีวิต
For those in a hurry:
1) Organic berries
2) Ezekiel bread
3) Sweet potato/yams
4) Squash
5) Quinoa
6) Beans, legumes (pressure cooked)
7) Long grain white rice
Thank you 🙏
You're very welcome 🙏
Thank you
Thanks
You're very welcome 🙏
Hi there, father of three! I have just joined your channel and wow! I am on a health jorney, and resetting my body memory via keto…..was looking to introduce carbs now I have hit my target weight and like you say my relationship with food moving forward will be about sustainability! Looking forward to more of your content
I eat all types of seasonal fruits, they're all great. God gave us all to eat.
Good carbs: whole/intact, still have their water and fiber
Bad carbs: refined (natural water and fiber removed), added fat, added sugar
Very good distinction. Your guide works 9/10 times. The next, finer level of looking at this could be as follows: 1) figuring out the carbs that work best for your body (through experimentation and awareness) 2) also selecting carbs that are lower in anti-nutrients like lectins/phytic acid (this is an argument for choosing something like long-grain white rice over brown rice). But these are the weeds we're getting into here :-) Big picture you present is most important by far.
@@Fitfatherproject I couldn't agree more! For example, I don't handle wheat well, but have never had a problem with properly cooked beans.
What a great video!!!! Thank you! Subbed!🙏
Been looking at upping my carbs after reaching my goals on strict keto, I had sweet potato, lentils, and chickpeas at the top of my list
🙌
Bless healthy carbohydrates planted and harvested in Good soil that God bless for us to eat healthy. The wisdom, of God bless this message with truth of blessing of health. Also what is our day to day factors lifestyle of living, sleep, type if work, exercise, friendship, etc..TRUSTING God bless us wisdom Dat to day living..😊❤❤
thank you. super helpful! definitely subscribing!
You're so welcome! It legit makes me very happy that you found this so helpful.
thanks for the great info
You’re very welcome! I’m glad you found this valuable 🙏🏼
I thoroughly enjoyed this video. I've been leaning toward keto for the best way of eating but still included beans and potatoes in our diet. I buy ezekiel bread for the kids. I learned a lot from your video and realized I'm on par. Thank you!
You’re very welcome! I’m glad you found this valuable 🙏🏼
I did keto for years. Since then I had 2 A/fib. I have 20% clogged arteries. I’m not over weight. Or not a diabetic. Keto isn’t healthy
Great video - glad I found this channel.
I like how you focus on nutrition.
PS The "p" is silent in "raspberries", I believe.
TY! I’m glad you found this valuable 🙏🏼
Amazing video, as always. I made my son an Ezekiel English muffin this morning with some grass-fed butter and cinnamon. He only ate half of it because it filled him up, and I didn’t feel guilty eating the other half even though it was a few hours before my first meal 🙏🏼
Please please dharethe recipe for Ezikiel bread. Thanks!
Solid Video
Thank you very much 🙏
Thank ht for this topic. Very helpful. I’m 55. Trying to get In better shape. Go walking for 5 miles. Lift weights who fasting
Awesome my friend! You're very welcome 🙏 😊
Wow thank you so much. I am t2 diabetic and tried the Ozempic injections but I couldn’t tolerate it. It made me double over in stomach pain. I have been confused about Low carb or low fat. I have regained 8 pounds so far and am absolutely terrified. I think this will help. Thank you.
Thank You 😊
You’re very welcome 🙏🏼
This guy is so smart, so well-informed, and so practical. Thank you for your videos. I'm learning a lot.
You are very welcome!! And thank you for such kind words 🙏🏼
except when it comes to pronouncing raspberries.
Thanks doctor being Latino love white rice.of course with the necessary considerations.great list.
You're welcome Pedro! In moderation, white rice is good to go. Have a small-medium portion with proteins & veggies at dinner.
@@Fitfatherproject ...I love rice but in moderation
🙌
excellent!
Thank you very much 🙏
Awesome!
💪
Thank you for your time and video I eat sorghum and beans iam in Africa I guess those are what some would call wholefoods but they always say they're high in carbohydrates
You're so welcome! I'm glad you found this so helpful :-)
Sweet potato hash and black beans make a yummy burrito…
😊
Great video I live in japan and the Sweet potatoes (さつま芋)here are pretty great, I slice them up stick them in the microwave and nuke them, takes about 5 minutes quick easy to do with almost no preparation
Totally! And that's awesome you live in Japan. I've always wanted to visit. Many years ago, I read about the traditional Okinawans regularly live to 100yrs+ and crediting a lot of their longevity to a simple diet with lots of sweet potato, white rice fresh veggies, and some lean meats/fish as the basis of their diet. TY for your comment Nicholas!
Dr A,
Any chance we could get a copy of that amazing chili recipe?
Hey Oncle! Yes, here is the recipe that my wife makes in her Instapot:
Balduzzi Black Bean Chili Recipe - Ingredients Needed:
1 tbsp extra virgin olive oil
½ cup water
1 yellow onion (minced)
1 green or red pepper (chopped, optional)
1 can of diced green chilis
2 cans of organic black beans
1 cup frozen organic corn
1 pouch of taco seasoning (roughly 2-3 tbsp)
2 tsps cacao powder (sprinkled on top)
1 can of fire roasted tomatoes
Instructions: Add the ingredients into your Insta Pot (in the ‘top-down’ order listed above).
Do NOT stir. Turn IP to Manual/Pressure Cooker on HIGH for 6 minutes. Once done cooking, release pressure & enjoy.
Serving Size: 2-4 people. Tastes great with a side of quinoa & fresh guacamole.
You may be able to make this in a slow cooker too. We just use the pressurized instapot and it's fantastic every time.
@@Fitfatherproject How kind of you for taking your time to do this. Thank you.
I keep hearing that complex carbs are better than simple carbs. However, I had an MGB with dual carbs that were a pain to synchronize. Better yet, no carbs. Thank God for fuel injectors.
@@positiveanion4085 Good point! 🧐
Hi there thank you for this video I'm currently pre-diabetic a lot of doctors definitely do not encourage eating beans or sorghum in my condition but I have always asked myself this question sorghum is not a processed grain and our beans here are farmed using indigenous methods they are also organic I'm really confused because sorghum is considered to have a high glaecemic index and also being high in lectins apparently this is our staple food in Africa...some say millet is better I don't know the difference...but your video has me thinking about everything SAID BY DOCTORS
You’re very welcome! I’m glad you found this valuable 🙏🏼
If someone can't find Ezekiel bread which is Fit Fathers recommendation as one of the best, then go with the "Ancient Grains" bread is another good choice for gut health compared to the others, and is easier on your stomach than regular whole wheat processed bread. This one works for me as it has a healthy mix of grains listed in its ingredients!
Hey Adrian, thanks for writing in brother and great question! You can see the types of breads we recommend to our members here: pulse.ly/edfjdbyhhpBest of luck and thanks for watching!
-The FFP Team
Probably half of the people watching do not live in the US.
addition: buckwheat
use it in your pancakes instead of white flour
soba noodles
or eat it just as is like slavic peole do
👍
I ea organic blueberries. In my Greek olkos yogurt. Love salmon. But I really love pizza 🍕! Burgers. I’ve never bought protein powder. How about oatmeal? Soo healthy
Hey Geno, thanks for writing in brother and great question! Oats are a tremendous carbohydrate source as it provides a good dose of fiber and doesn't spike your blood sugar too much or too fast. If possible, a sprouted oat is even better but oats or any of the carb sources found in this video are great choices.
-The FFP Team
Ezekiel bread is the only bread that Ive eaten in years, loe it toasted! ❤
🙌
Im cutting out bad sugar from my diet but i've noticed a trend of starchy carbs being villainized, blamed for diabetes etc. They seem to include any potatoes including sweet potatoes, and brown rice or long grain. Is this based in truth do you think? I'm struggling to know what to eat, there is so much conflicting information.
Hey Curtis, thanks for writing in and great question! And you are right that carbs have been villainized recently but what's important to remember are that not all carbs are created equal. For example, the ones in this video are full of fiber, nutrients, and won't spike your blood sugar compared to their counterparts (i.e. sugar or empty carbs). Choosing healthy ones to help fuel your day and keep you satiated can, and should be, part of a healthy lifestyle.
-The FFP Team
What do you put in your blueberry smoothies?
High quality protein powder (like our Super Fuel protein), organic blueberries (1 cup), 2 tbsp chia seeds, 2 tbsp of hemp seeds (optional but encouraged), 1-2 cups of almond milk. Blend and enjoy! Here's the delicious protein we recommend (it comes with 20+ smoothie recipes too): store.fitmotherproject.com/collections/supplements/products/superfuel-protein
My cheat meals are breakfast lunch and dinner with some snacks in between
You mention a lot of studies in the video, which is good, but could you site them?
I have to eat a low FODMAP diet and I can’t eat any kind of beans. I haven’t tried pressure cooking them though. I would do this very cautiously. I would probably go vegan if I could eat beans.
Dr Anthony, what should i eat to lower my Protein A? which is extremely high. i’ve always been underweight. played sports s a kid and teenager but stopped at 20 (college, carreer etc) and people always thought i went to the gym everyday. For some reason i don’t get fat and the way i eat i should be 400 lbs but i’m only 100.
Hey IK, thanks for writing in and great question. Unfortunately, specific health questions are better conversations to be had with your physician. Only they know you and your situation best and can more accurately provide information regarding how to proceed. Thank you for your interest and best of luck moving forward!
-The FFP Team
better tubers than yams: carrots, beets, jicama. I also eat a lot of red onions, kiwi, grapefruit, plantains.
Yes! All of those are fantastic foods with tons of nutrition.
I have problems with FODMAP and Quinoa doesn't work for me.
Any sprouted bread
Wow. That was super helpful, and eye opening, some stuff I didn't know in there. I'm trying to understand these foods better to help heal my PCOS and hirsutism, thanks so much for sharing.! ☺️ Ps: I do have a curious question though, something I've learned about that makes sense to me, but wondering what you might know about it, so apparently eating a big meal for dinner, especially meat and grains, isn't a good idea as it's too heavy of food and takes a lot of digesting among other things for our bodies while we're sleeping, it stresses our organs and can cause many other issues, and we don't need so much energy from food before going to sleep..it was something like that I learned..what do know/think about it? 🤔🤗
Hey Kleio, thanks for writing in and glad you are enjoying our videos! The larger dinner/digestion issues can be a real problem though a good way to help mitigate this is by taking an evening stroll after dinner. Not only will this aid in the digestion, you can blunt any blood sugar spikes, while also helping exposure your eyes to the darkening sky to help promote better sleep. Check out this video for more info:
Thanks for watching! pulse.ly/t24vtcvf5n
-The FMP Team
@@Fitfatherproject I found if you are going to have that bigger dinner, have it around 4:30 P.M. Cause the body takes four hours to really digest it. Plus it is a good way to fast until the next morning you eat. Just a tip. :)
What do you think about canned beans..?
Overall: good to go! It's ideal if they were pressure cooked to reduce lectins. You can also heat them with some kombu seaweed which has enzymes that help break down the gas forming contents of beans.
Great content Dr, at least I do consume similar carbs you mentioned,but I get gas if I consume red kidney beans, what could be the reason? Thank you about long grain white rice I didn't know that,from South Africa 🇿🇦 Joburg South
I experience the same thing Cyril! Part of the gas comes from the fact that red kidney beans are rich in the type of fiber that gut bacteria ferment. That said... if you experience unusually high amounts of gas with red kidney beans vs. other kids... it's good to note that red kidney beans are VERY high in lectins (a type of anti-nutrient that can harm your gastrointestinal tract). I would suggest you soak your red kidney beans overnight with cold water before cooking (and ideally pressure cook or boil them which breaks down the lectins further).
You can also heat/simmer your beans with kombu seaweed, which contains enzymes that break down gas-causing compounds in beans. This should make them easier to digest!
Here's some info if you'd like to read up on lectins some more: www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/#:~:text=%5B6%5D%20Lectins%20are%20water%2D,disables%20the%20action%20of%20lectins.
@@Fitfatherproject thank you Dr.
You're very welcome 🙏
I cook my rice with homemade broth; my beans,and my soups!
Sounds delicious :)
Bro really added HOLY BREAD to his diet😂
😆
I also include watermelon and raw honey.
👍
Not even close. The best carbs are chocolate chip cookies, chocolate cake, beer, pizza, natchos, ho-hos and a big gulp.
Nice 😂👌
I give you the maximum thumbs up 😅 👍👍👍👍👍👍👍👍👍👍👍👍👍👍 etc etc etc 😊
Thank you very much 🙏👍
This was definitely a much needed comment CTFU🤣😜😆🤭😝😂… I am very serious about my keto journey and lifestyle but I don’t laugh enough. Thx bro🙆♀️ 0:09 0:09 !🍷
Come on man im on gym diet and not been able to eat that kind of stuff just made me crazy 😢
Why not black rice instead of white, higher in antioxidants?
Black rice is great 🙏
I don´t think white rice belongs in the healthiest carbs list. Not the worst carbs, but not the top best.
Is white basmati good?
Hey Patti, thanks for writing in and great question! If you go Basmati, we recommend finding a long-grain variety as the blood sugar spike isn't as strong. Then in that case, it's a great and very tasty option!
-The FFP Team
Is sprouted oatmeal better for you than regular processed oatmeal?
Hey TW, thanks for writing in and great question! Anytime you can find a sprouted variety, you can gain a variety of benefits. Usually the food will be easier to digest and will contain lower levels of anti-nutrients so you can absorb more nutrition overall. So if you have access to a sprouted oat brand, you can absolutely opt for that choice.
-The FFP Team
@@Fitfatherproject Much thanks! Actually, a few months ago I spotted a huge bag of sprouted oatmeal at Costco.
You’re very welcome 🙏🏼
You should have mentioned the EXTREME bloating some people (all people?) experience with Ezekiel bread. I had tremendous gas and bloating after eating just ONE slice of Ezekiel bread. I have been in awful pain for over one day! Also the bloating adversely affected some abdominal hernia meshes inserted about a year ago.
For me, this bread is very dangerous, and I am throwing it out!
dont trust everything you see, quinoa is super high in lectins and can be harmful to people with bad intestinal lining, and he recommends it in this video. Try millet
Inferior genes
Try a different sprouted bread like daves killer
One thing I notice about almost all of these channels, you all just love to hear yourselves talk….. and talk and talk.
Why is white potato never mentioned? Its not prosessed and taste 50x better than sweet potatoes.
We don't have ezekiel bread in UK. 😢
Costco doesn’t sell Ezekiel bread anymore, would Dave’s Killer bread work?
Hey Carlos, thanks for writing in! We actually have a great breakdown for this very question. You can find it here: pulse.ly/wau6rnb4mh
Best of luck and thanks for watching!
-The FFP Team
I got crohn disease and my breakfast is 100g of blue berry , 150 of strawberry , a banana and 50g of dates , my guts feel so much better since
🙏
About rice how much carbs per 100 gram its not 40 gram bodey
the carbs themselves are literally the same. theyre all converted into glucose in the body. whats different is what surrounds the carbs. you cant say one carb is healthier than another, its all the same
Gotta love me some Dave's killer bread (good seed)
👍
Ive done carnivore in the past and i can honestly say we dont need fiber. We just crap it out
I know a lot of people do great on carnivore. The big benefit there would be removing all the inflammatory carbs / grains and focusing on nutrient dense animal foods. I do think there is added benefit to having fiber. The fiber feeds your gut microbiome which product a lot of beneficial byproducts (like butyrate which decreases inflammation), the soluble fiber binds cholesterol… and the fiber containing veggies and fruits have a lot of other beneficial phytochemicals. Humans may not “need” fiber… but health is enhanced by having it in there.
Why pressure cooked beans?
To get rid of the lectins.
This is the wrong information about white rice. White rice is full of starch and starch means sugar. If you are diabetic or pre-diabetic (usually over 45) never consume rice. Also if you are young and have no health problem, it is better to reduce rice from your diet and replace it with something healthier.
You don't have to prove it through your research that carbs is not bad for us. I have already proven myself high carb is the way to go after trying keto, low carb and carnivore.
I need 4000 cals a day. How the bleep am I going to do that by eating healthy
Figure out your go to carbs… the ones that agree well with your body and you can eat mass quantity of (examples: basmati rice, sweet potato, quinoa, etc). You’ll want to cook this in bulk and have a large portion of these carbs with your main meals of the day.
Focus on healthy fats like avocado, olive oil, grass fed butter… put that stuff on everything. It’s the easiest way to add calories with little food volume.
You’re probably going to get 150-200g protein with your 4000 calories. Choose protein sources that also have natural fat (chicken thigh, salmon, 85% ground beef). These would be better options for you than super lean meats (chicken breast / turkey breast).
If you tolerate dairy, drink organic full fat milk. Ideally goat’s milk… as it has unique casein proteins that are healthier for humans than cows.
This will help bro! You can do this healthy.
@Fitfatherproject u r a good person and thank you for the info
Why do people say bananas are not good for diet?
Great question Brian! Bananas totally can be part of a healthy diet. The reason people tend to "pick on" bananas is that they have relatively fewer powerful vitamins, minerals, phytochemicals (say compared to wild berries)... relative to the amount of sugar they contain. 1 large banana has ~17g sugar... whereas 1 cup of raspberries has only 5g sugar. Overall: fruit can be a super good addition to your healthy meal plan... you just want to choose the most "bang for your buck" nutritional fruits. Bananas also have very little water (and lower fiber) content relative to some other fruits... so they are "dense"... and you could easily eat 3 bananas without necessarily having the same satiety as having much less of another fruit type.
Interestingly too... as bananas are unripe (more green)... they have a SUPER BENEFICIAL type of fiber in them that feeds healthy gut bacteria. Green tipped bananas are the BEST TIME to enjoy them for this special fiber they contain. As the banana ages to (and past) ripeness, that fiber gets fermented into sugars & sugar alcohols... and actually increases the sweetness of the banana.
Here are times that bananas are great:
-- Post exercise (for good carb refuel)
-- Green tipped banana anytime for a snack for the powerful fiber.
Probably more info than you bargained for lol. This nutrition stuff gets pretty nuanced when we get into the details of specific foods. I hope this helps :-)
-Dr. A
Can you have Ezekiel bread with Celiacs Disease?
No! Ezekiel still has gluten. Opt for a bread that’s organic and gluten free - ideally made from almond flower
How about real sourdough bread???
Great option 👍
Ezekiel? Wheat is wheat whatever u do
It's Raz beh ree. Not rasp berry. Omg that's killing me.
Ezekiel bread IS full OF SUGAR!!!
U can't destroy wheat protein no mater what u do
Some factual errors here. Also long grain white rice is a mid level GI.
Carbs are fuel for the body. At the start you say low carb is a good thing then say carbs are great. 🤔
The right kinds of carbs can definitely be FANTASTIC FUEL for the body for most people. That said, everyone has a different metabolism / gut microbiome... and, as such, some people respond differently to certain nutrition setups (low carb vs high carb). Some people find they feel substantially better on low carb.
Our Fit Father Meal Plan approach is balanced by design: Prioritize high quality proteins, plenty of healthy fats, and the right portions of clean, slow-burning carbs (more at certain times).
how to have INFLAMMATION
I looked up that Ezekiel bread. $24 for one loaf. Kiss my ass.
dont forget dates
YAHUSHUA ✝️ Hamashiack 🕯️
Humans don’t need carbs.
If they want to build muscle, thats way easier with carbs than without.
@@keemoify protein 👍 if you are trying to store fat, carbs/sugar
Too slow to digest
Re-recorded this video naked
"Healthy carbs?" This has got to be a spoof. That is definitely an oxymoron. 🤪🤪🤪🤪🤪🤪🤪
sorry, but there NO healthy carbs, go back to school.
Pick a shirt not made by children 🥑
Stop mixing things that have nothing to do with each other. This video is about nutrition. Stop being a keyboard activist. Your finger wagging is a half hearted effort in making a difference in the world. The hottest place in hell are for the lukewarm people.
Nuts are very healthy as well
Totally! I will feature those in our upcoming "Dr. A's Favorite Healthy Fats." I cover my top 3 favorite nuts.