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BBC's 'The Truth About Carbs' Documentary Critique
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- เผยแพร่เมื่อ 12 มิ.ย. 2018
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This video is a review of the BBC documentary 'The Truth About Carbs' presented by Alexander (Xand) van Tulleken.
The documentary discusses 'white carbs', 'beige carbs' and 'green carbs' and their potential impact on obesity, diabetes, sports performance and health in general.
This review discusses the segments on body composition.
References;
- Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion. The DIETFITS Randomized Clinical Trial
- Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition
- A Satiety Index of Common Foods
Took the words out of mouth “ demonising carbs”, next it will be fat and protein, oh hang on we’ve already been there haven’t we?
Eat fat and protein. Real fat not plant based or oil fats. Keto works for a reason. Dr Chris Palmer and his Brain Energy book and research is turning science on its head. And it should. We are wrong on so many things. Bad science and many sick people.
Mmm, as a type 2 Diabetic I know that a baked potato or a portion or white (and even brown) rice cause my blood glucose levels to rise by quite a lot within an hour. So I concur about potatoes and rice - unless I go for a long walk after eating (as they used to do in days of your). I'm from Ireland so potatoes are eaten in great quantities - though butter and cheese on them can help slow the glycaemic rise.
I have had to take steroids recently and they have a scary effect on my blood glucose levels.
Fermanagh Freegle good point to the mass population rating rice and potatoes over processed foods are good but for obese people diabetic people and those with insulin resistance we just can’t tolerate those foods as they do indeed covert into mass amounts of glucose that our body can’t handle and stores as fat
This reviewer does not understand mitochondrial science. I am a biological scientist and he is talking out of his young butt. The food industry and drug industries do not want us to talk about metabolism or reactive oxygen species. That kills their food sales and most food harms our cells. That is real science. Eat meat, animal fats, avoid fructose and carbs. Dr David Unwin is a legend and clinical phenomenon. If you are sick, listen to him. If you are not sick, and you don’t pay attention to the real science, you will eventually be sick. I promise.
This reviewer didn’t understand the target audience who are mostly affected by these food types.
I disagree with your conclusion! Sure, rice and potatoes are difficult to overeat on their own, but they are never eaten on their own, they're always part of a dish. And every time I add fast carbs to any dish I eat, I'll eat twice as much or more of the whole thing. Potatoes with some kind of sauce is absolutely delicious. Potato gratin, rice with curry etc. I'll easily eat 4-6 portions of that. Carbs forks up my ghrelin and leptin big time.
Funny no discussion on Insulin response which along with Glucagon regulate the fat addition/usage in the body. Carbs and Protein have a much higher Insulin response than Dietary Fat (almost nil). That is key to obesity along with other hormones (like thyroid, adrenaline, cortisol).
Mukundan Madhavan did you watch the whole video? I didn't discuss insulin response specifically because I didn't want to make the video even longer. Also, a low carbohydrate (and insulin) diet doesn't beat a high carbohydrate diet for weight loss when calories and protein are matched. If you watched it to the end I provided conclusions from a meta analysis on metabolic ward trials that looked at varied ratios of carbohydrates to fats in the diet showing no significant body composition changes.
Talking from an Insulin Resistant Individual's perspective the diet does make a big difference. Maybe for a person with Nomal metabolic profile/ response it might not matter.
I myself have lost over 16 kgs using a combination of Intermittent Fasting and Low Carb High Fat diet (primarily plant based with some animal protein with plenty of Fat) and I am able to keep myself fit without too much exercise. I used to struggle on a high carb diet and no amount of running/ exercising would help. Anybody who has a genetic predisposition to Metabolic syndrome (includes most but not all obese/ fat individuals) are Insulin Resistant, so Low Carb High Fat diet/ Ketogenic diets are a life saver for such individuals.Thats my 2 cents anyways. This is also a precursor to Type 2 Diabetes in advanced stages.
Of course, there may be inter individual preferences on what type of diet someone should go on, I fully support that.
That is why I don't think painting carbs as a bad guy is helpful. They aren't a bad guy.
With regards to research on the topic, both low carb diets and time restricted feeding patterns are viable ways of controlling your caloric intake but not necessarily superior for weight loss if calories are standardised.
@@mmaustin316 you’re totally right and he’s absolutely wrong and has no clue about insulin resistance.
Yes, fully agree with you, this reviewer does not know his science. I do, I work in these areas. He is full of bad info.
The video aside, for those of you who think carbs are super bad for you. Why do the Japanese have one of the highest life expectancies in the world? Their diet consists mainly of rice and rice based products.
I currently live in Japan and have eaten mostly rice based foods. I’ve lost weight in the three months I’ve been here and I feel great!
You walk a lot. I lost weight while in Japan for one month holiday.
Walking. Genetics.
Junk food might be high in dietary fat but it's also high in sugar and carbs, as you said. Presumably the sugar and carbs would cancel out any good that the dietary fat would do.
I've been on keto (no white carbs or sugar. Eating protein (meat/eggs) and veg for each meal. Snacking on olives and nuts and meat) for 6 weeks now and I feel better than ever. I feel fuller for longer with more energy and more mental clarity, plus I'm losing weight and my tastes are now gearing towards healthy foods. If nothing else, low carb diets are a way of reorienting your tastes to a healthier way of eating, instead of processed and refined foods which are the real culprits for obesity.
But you could also reorder your taste buds by cutting out all processed foods like cakes, biscuits etc. and still keep fruit, rice and potatoes in your diet and similarly lose weight.
@@stargazerbird Yeah, I'm on a restrictive diet now due to long term Covid. Chicken, rice, veg, fruit. That's it.
No sweets, cakes or biscuits (not a fan of sweet things anyway).
Tatally agree ben, finally someone who share my views
Hi Ben, Very interesting video and well presented. My lifestyle is ketogenic so carbs are mostly a no go for me. The problem with media coverage today is that everything seems to be governed by and towards the benefits for the food companies and pharmaceuticals. You can see these shock tactics everywhere and they all seem to be detrimental to ones health in one way or another.
So all the cakes, chips, ice cream that are released as low fat still has the fat being the cause of gaining body fat? Calorie issue? Are calories equal? Does the body use and process all calories equal? Would you also need to see how your body reacts from each product? One item may have more sugar in the item, but your body may not respond the same as something with lower sugar. Making people paranoid of sugar or "carbs" is no worse than making them paranoid of fats. How much carbohydrate can your body store for use before the body begins to convert it into stored fat for future use? How much protein can your body store before for use before your body begins to convert it into stored fat for future use? How much fat can a body store store use before the body begins to convert it into stored fat for future use?
Is the full documentary available on TH-cam?
Little Voice I don't believe so. If you are in the UK you can watch it on BBC iPlayer. If you are outside the UK I am not sure.
THANKS so much for the video :)
Funny as hell :) aaaand really interesting. Spot on!!
They aren't making the difference between starch digestion and fructose digestion as well it's not all sugar cubes equivalents. ..
I'm in the low carb bandwagon but I agree with your review.
Mainstream way of trying to change minds of people that in all honesty know squit about nutrition...
Thank you for making this video. I was one of the suckers that watched this and sent me on a journey toward some kind of low carb orthorexia. I’m very pleased to be out the other side now and concentrating on being in an energy deficit.
3+ years later. How's your health? How is your weight?
@@Don_Modern_Ancestor I forgot I even wrote this comment so it’s a nice reminder of where I was at. Health is better, more power in the gym, better body composition, sleeping better. I recently had a BUPA health assessment (free from work) that did a check on pretty much all vitals. They said there’s no advice that I can give them and maybe they should be taking advice from me! This as you can imagine was great to hear.
It's also the glycemic index and glycemic load of these different foods that counts as well .
You need to be smart and combine high GI foods with low GI foods , so can have a balanced amount of glucose released into your blood per specific amount of time .
So a potato that has a high GI if combined with broccoli for example is a better source of Carbs compared to a processed food source filled in actual sugar .
You need carbs to faction , but a healthier option to take them , is usually the smartest one .
Maybe I see things wrong , but that's what I see after years of research ...
It wouldn’t be difficult to do a blood sugar response test for each of the foods shown using a continuous blood glucose monitor.
Hmmm.. saw this documentary on airplane, and had some problems with it, but your critique(some portions barely audible, so maybe I missed some points), also has significant problems due inherently to not being able to describe the whole of nutrition and diet in a short time. But one issue I had with your critique is this, fats and proteins are not 100% used for energy. Didn’t point this out. Fats are often essential to hormonal production and bodily mechanisms. Proteins are often used as building blocks for muscles and not used as 100% energy. Carbohydrates on the other hand - serve basically no purpose except as 100% energy. So, if you’ve just worked out and take a meal, a portion of the proteins will be used to build muscle. A portion of fats will be used for hormones or other bodily chemistry(presuming healthy fats), but all of the carbohydrates will be used for energy. Not to mention protein calories take excessive amounts of calories to digest, so dietitians are wondering currently whether to adjust protein caloric labels on food, because roughly only HALF of the protein calories are available for the body to use than listed in current food labels. Also, the dynamics of metabolism needs to be incorporated into the discussion - excess calories (meaning calories you will not use immediately) will be converted to fat. But what if you’re chowing in the middle of exercise now and then? What percentage of proteins and fats will be converted to building the body and what percentage will be used for energy for the various three forms of energy - carbs, fats, proteins. And what if you under eat compared to what you’ve taken in vs. eat same calories as your workout vs. excess calories in comparison to your workout. In these scenarios, carbs vs fats vs proteins can and would matter significantly. Each macro would act quite differently I would suspect. Both you and the documentary make the mistake of speaking about nutrition as if it’s akin to arithmetic(hard numbers) when it’s much more like calculus(calculating velocities and acceleration - a process) And you could’ve talked about satiety a bit more as well. I for one could eat a ton of potatoes(rated so highly in satiety) and a ton of rice and be rave-starving crazy hungry in an hour. My hands would literally shake and I would want to collapse with dizziness. A same calorie protein and fat food, makes me satiated for far far longer to the point where I often forget to eat for the rest of the day on a busy day. This maybe one of the reasons why body types have been introduced because we all individually process the various types of calories differently. For some people, carbs will be a problem. It has been for me. Whenever I cut out rice and pasta, I return to health or reduce the percentage of carbs from the diet split, I notice I lift more, get bigger muscles, lose my fat percentage and get more results from workouts faster. On the other hand, my brother-in-law eats maybe 10 times the pure table sugar of average people and is leaner and has been leaner than you in this vid his whole life(he literally sometimes eats spoonfuls of sugar - don’t ask). The contentious portion of the documentary could easily have been then corrected by saying the bagel or muffin or rice etc., has the same “glucose” availability of this much sugar. Not much of anything of controversy to me. I’m a tiny older guy, 5 foot 3. My mom’s family all had diabetes being from an Asian background and eating tons of rice and being told it’s great for you and healthy(yet hugely high percentage of Asians with diabetes if you see comparatively their low body weights because they are often skinny fat). For me, changing to protein and fats has made all the difference because simply I can’t include much carbs in my diet and still get optimal proteins and fats for heath(hormones from fats and proteins for optimal muscle growth)in my tiny daily caloric limit. The “pure” “energy” portion of my diet - carbs - had to be cut out because I needed the bare minimal daily fats for hormones and the proteins for muscles. After calculating that, believe me, almost no room for any carbs left during cutting especially when carbs are added in so many of our foods(I’ve even seen cans of tuna routinely have carbs now from soy fillers). Carbs are basically unavoidable even if you “think” you’ve cut them out completely. For a smaller framed person like many Asians with smaller skeletal frames and older in age, daily caloric intake can be tiny tiny tiny. I can imagine there would be other body type scenarios(i.e. many smaller framed sedentary older women)where excess carb caloric intake would lead to insufficiency in other nutrients - not just in macros but in micro nutrients as well. Eat white rice as you suggest/imply??? There’s just no room in my diet calorie budget beyond 1-2 tablespoonfuls per meal at most and that would be at the cost of high healthy fat nuts(as example)or micro nutrient rich vegetables. In the end, it depends on your individual body. For my body type, yeah, rice and potatoes are absolutely no no’s as was stated in the documentary except a small portion during cheat or carb load days). For you, you probably are a lot more active, younger, have some muscle mass to support, and have a higher caloric daily limit(my guess is probably double or more of my limit). Probably ok for you obviously. Both the documentary and you are right and wrong(and my comments as well are right and wrong too, even tho as long as it is, because having to take shortcuts in explanation, etc.) You’d need a lot more than a few hours to adequately describe nutrition.
His commentary in this video is priceless 😂😂 so glad I found this channel!
Even-handed and clear critique as always. Carb-phobia needs to go the way of the dinosaur
Trying to strike a happy medium between objective and entertaining enough for people to actually want to watch lol :)
Wish you was on this programme .. at work the next day after half my work force had watched the prog.. they all said to me .. did you see how much sugar was in a potatoes.. face plant.. they should do a documentary on macros and calorie intake in general .. give me strength
Yeah, although people asked me about it I wasn't originally intending to make a video. Then I heard someone talking about the sugar content of rice and it tipped me over the edge lol.
I had to double check the rice content in my cupboards after watching this..nearly threw them away and swapped them with krispy kremes! lol
Another good you tube video on carbs is “ Professor Bart Kay on Carbs and Evolution “
Backing this up is an Australian who ran 5 marathons over 5 days completely fasted. He used a C G M and his blood glucose was rock solid at about 4.5-5 mmol/L for the whole 5 days. No need to eat carbs.
Brilliant! Thank you. 😊
Starches can be ok... BUT, when you take a starch and process it (This can in some cases only mean boiling it), it can have exactly the same effect as sugar or worse!. The glycemic index tells you how quick those carbs break down to sugar and end up in your blood.
Table sugar for example has a glycemic index of 65 so you don't want anything near that!! Boiled white rice is 73!! Wholemeal bread is 74!!! Boiled potatoe is 74, and cornflakes are 81!!!!!! So, seeing as all carbs are made of sugar molecules, I would be careful about saying things like something as so highly refined as a bagel is ok, that is also misleading advice (imho)
Dr Katan made a vid saying that letting starchy foods like pasta and rice cool down causes the starches to change in a way that makes them less digestible, but much better for the many bugs in your intestines that keep us healthy.
I've been fine either ignoring the BBC or doing the opposite of whatever they recommend for years now.
9:50 She meant to say TASTES can be deceiving, not looks.
He points out that cakes are high in fat as well as carbs. No, don't have to be. Replace butter or oil with apple juice and guess what low-fat high carb cake that no one can tell the difference by eating it. I personally believe the carbs plus fat is a great way to gain weight.
great video !!
he's literally treating what they suggest as a statement
Brilliant, Ben! Thanks for REALLY getting down to the bread and butter of the issue (pun intended). Vilification has taken-on a religious fervor. Bravo you for taking the time to illustrate the balanced view. Gosh, I hope those who don't know this have a chance to watch your informative critique. Btw, love the V-neck and color styling. Suits you...BOOM! Oh, and "a metric fuck-load of..." had me ROLLING on the floor.
Well said
Ben Lloyd Fitness thank you. :)
I was thinking why there is granulated sugar in potatoes!.
Very well balanced response.
Lucid and balanced review, very much appreciated thanks.
Ian Robson thank you for the kind words. It helps restore balance from the abuse! :)
More protein more fibrous veggies less processed carbs AND oils. Lift heavy things and stay in a deficit if fat loss is a goal. If obese or overweight, spiking insulin constantly with low protein high processed foods is a recipe for disaster. One can really never be fully satiated.
I can DEFINITELY get on board with the first couple of sentences. The last couple I would maybe contend with. ;)
Ben Carpenter our obese friends will get more insulin sensitive when they eat less items that spike insulin 24/7. And when you eat sugary snacks like cereal you spike insulin a bunch. Fat doesn’t spike insulin as you know. Still have to be a deficit to lose fat but eating sugary junk that contains little fat (cereal, gummy bears, pop tarts) will make satiety difficult.
@@davidwinebrennerjr4196Having had a gastric bypass, I can tell you that according to the information the hospital gave me type 2 diabetes often got much less or even completely disappeared immediately after the surgery. As in the next day. That's before losing any of the weight at all.
The reason this happens isn't clear yet, so it's safe to say we don't really know the exact mechanism of developing or getting over diabetes just yet. Weight might play a role, but is doesn't seem to be the direct cause.
However, carbohydrates increase your blood insulin, and one of its functions is an energy/fat storage hormone. Therefore carbohydrates are inherently more fattening, especially refined carbohydrates like flour and sugar in muffins, cookies, and candy. As well as dense carbohydrates such as rice, bread, and pasta. I don't understand all the hate potatoes, at least they have fiber and nutrients that are more satisfying and healthful. The refined flour and sugar in the chocolate muffin are way worse.
Megan Kohtz if you watch to the end of the video and see the references (feel free to read the full texts, I give them in the description) you will see that calorie for calorie, carbohydrates aren't inherently fattening. :)
I'm not talking about the calorie content, I am talking about the HORMONAL EFFECT of foods.
That is what I am saying. When standardised for calories, carbohydrates aren't inherently fattening i.e. the hormonal effect of insulin release with carbohydrates doesn't actually pan out to greater body fat storage in isocaloric, isonitrogenous diets. :)
The HORMONAL EFFECT of refined carbohydrates makes them fattening. How do farmers fatten their livestock? By feeding them grains. How do you fatten humans? By feeding them grains.
Capital letters doesn't make your point any less incorrect.
Carbohydrates are not inherently fattening versus dietary fat on a calorie for calorie basis.
Even simple sugars are not inherently fattening versus other carbohydrates on a calorie for calorie basis.
Easy to overeat? Sure.
Calorie dense? Sure, junk foods typically are
Inherently fattening when standardised for caloric content? No
A metric fuck load - thats an SI unit I'm not familiar with.
As always 👌🏽
Thank you my friend. Appreciate the kind words :)
Im really into nutrition. The point you made 2.15 into the video. That if you eat too much carbs in one sitting, without using up/burning the glucose you will but on fat. But I will disagree on that if you eat to much dietary fat, you will put on fat too. Bc carbs->glucose->insulin->too much->fat. But fat dont raise insulin, and dont get turned into fat, unless you eat generally in a surplus each day. You said white rice is sugar free. Its true, but it contains fast absorbing carbs, which is essentially sugar. Not theoretically sugar, but fast carbs are LIKE sugar. Same with potatoes, pretty fast acting carbs. The 2 min. end was 👌 people dont over consume rice or potato. 🙏🏼
Kristian N. Aune saying "carbs > insulin > fat storage" is misleading because calorie for calorie, dietary fat manipulation doesn't outperform carbohydrate manipulation for body composition.
If you look at the references listed one of them is a meta analysis looking at tightly controlled metabolic ward studies that show when controlled for calories and protein, carbohydrate reduction doesn't cause greater body fat loss than dietary fat reduction.
Ben Carpenter i said carbs > glucose > insulin > TOO MUCH > fat storage 😉 The only bad thing is that carbs arent essential for life, littlebit is very good for hormones. But fat is essential for life, for cell membranes, for hormones, for testosteron, for cholesterol. It is essential, really. The more fat, the better. Not trans fat, oxidized fat or hydrogenized fat. But saturated, mono- and polyunsaturated.
Ben Carpenter you cant argue with that.. 😌
Kristian N. Aune some dietary fat, yes. That isn't a free pass to eat as much as you want.
Regarding fat storage, the insulin hypothesis doesn't hold up to recent research. Read the obesity energetics paper in full and feel free to chime back in with your thoughts. :)
As expected and I completely agree with your verdict. The annoying thing is that those who arnt As in the know as we are will take those skewed sections as gospel and tell all their friends to avoid rice and potatos. Fantastic critique. Palmer
Yeah, I totally understand the need to simplify a message to reach a wider audience.
In this instance, the whole "sugar equivalence" section felt like deliberate obfuscation for the sake of shock factor rather than simplification.
"where are they hiding all the sugar?" It's a potato...
There is far too much confusing information being sent out on nutrition. The documentary added to the confusion by using sugar cubes as a visual explanation. Thank you for putting your critique out there. The main message for everyone should be (along with portion control) eat fresh, unprocessed food, up the intake of vegetables and reduce (rather than omit) carbs and protein.
Why the fuck is everyone obsessed about CALORIES?! Calorie counting is the biggest fucking myth in the fitness world! FFS! Losing body fat is indeed all about controlling insulin level via carb restriction and/or intermittent fasting!
Let it go! The nutritionist was absolutely right about the bagel and muffin! It is all about how much of that food is turned into glucose in the body thus spiking insulin NOT which item has 5 calories less than the other!!
Now of course a muffin ain't healthy for you and it has more refined sugars in it! BUT carbs and sugar all have the same hormonal effect in the body to a greater or lesser degree!
It is precisely the thinking of "Ooo a bagel for breakfast is healthy" that is making this country fat!
Research into Dr Jason Fung on TH-cam if you don't believe me!
walkernick86 there is a lot of research showing superiority of carbohydrate reduction with regards to weight loss, even when not controlling for calories. This appears to have caused some people to claim that calories do not matter as long as someone is on a low carbohydrate diet.
However, further research suggests that it is the increased protein intake which often goes hand in hand with low carb diets that provides the metabolic advantage of low carb diets (protein having the highest thermic effect). A significant amount of research does not standardise caloric intake or protein intake between conditions so claiming carbohydrate reduction caused greater weight loss is potentially misleading (if a group reduces carbohydrates and calorie and also increases protein intake, can someone definitively claim it was reducing carbohydrates specifically which caused enhanced weight loss?).
Under tightly controlled metabolic ward conditions where food intake is meticulously measured, carbohydrate reduction does not appear to result in greater body fat loss than dietary fat reduction when calories and protein intake are standardised between conditions.
So although low carb diets have been shown repeatedly to be able to facilitate weight loss even when not counting calories, if research is tightly controlled it shows that caloric reduction results in loss of body weight. It does so repeatedly and reliably.
That's why people obsess about the importance of calories and not just carbohydrates. Calories absolutely matter and is a non negotiable governor of changes in body weight.
I thought it was really weird they didn't mention wholegrain products at all. Just swapping to sweet potatoes and celeriac..?!
KetoDiet is the way to go these day since I went from what most folks eat to a high fat and low carbs I have dropped over a stone in 6 weeks ,feeling more alert and no brain fog I just love this way of eating and it agrees with me
I saw your video in my recommendations so not sure of your qualifications. I am actually following a keto lifestyle and so watched this bbc programme with interest! I was on my way to pre diabetes and not coz I stuffed my face with cream cakes and chocolate everyday! I had health issues and not only was at home a lot but found it hard to exercise. Since starting the keto plan not only have some of my health issues disappeared but I have lost nearly a stone in weight! I have been on it for 3 weeks!!!! I am sleeping better have no more inflammation and have started to exercise! The main things I have cut out are potatoes, rice and pasta along with bread (as I was sensitive to gluten anyway) and I can say I’ve never felt so full! So be careful in what you dismiss and recommend because what may work for one does not work for all I had tried everything before. Please watch the documentary on Netflix called “The Magic Pill” (food being the pill) 😉
Ann Marie G Same! Carbs caused a lot of inflammation, water retention & hunger with me. Once I cut them out I naturally lost weight, joint pains disappeared, immune system got stronger (wasn't catching colds as easily anymore) and the biggest thing of all for me was NO hunger!!!!! Never had that when I've dieted on a low fat high carb diet in the past. Infact, doing low fat high carb meant I had to eat every 2 to 3 hours! just to stay satiated, while I can go 3 times as long on low carb high fat! Allowing me to intermittent fast without hunger if I choose!
Great stuff, keep it up. I've been doing low carb high fat for 6 weeks now and I went from a 42 inch waist to a 38 inch waist, plus I lost a stone and a half, have more energy and more focus and mental clarity. And I agree with the no hunger, I get that too.
Obviously there's no one diet that works for everyone because people are different, but this works for a lot of people. Whether it's because of carbs or it's because cutting out carbs (especially processed and refined food) means that you naturally have a low calorie intake, this works.
Ann Marie G I agree. Cake is about it being high carb and the fat is not culprit for weight gain. If that cake was made out of only fat and favouring even with alot of calories you will not gain weight. Keto is NOT about calories, in fact our bodies doesn't even recognise calories in general. I actualy became prediabetic while eating raw vegan foods. Keto and IF healed my body. So this video is bull poopy
@@UrbanNekoDesigns unfortunately, what you just said is largely incorrect.
Dietary fat can be responsible for weight gain, the body of literature on isocaloric, isonitrogenous metabolic ward trials shows us time and time again that dietary fat is just as responsible for body fat gain as dietary carbohydrates (with the confounding variable of changes in total body water influencing absolute weight changes).
Yes there is substantial evidence to support Keto is good for helping people with diabetes, and also epilepsy. . . But that does not make what Ben is saying untrue either. On an average day to day basis, he's pointing out people are over eating calories in general.
My Hubby has lost 23kilograms on a low carb diet . It’s been a life changer
The presenter of this documentary is Xand Van Tulleken, he and his twin keep popping up all over the BBC speaking like the authority on everything from piles to cancer.... doctors they may be... dieticians they are not! My diabetes team consists of my endocrinologist, diabetes nurse and a qualified dietician. My doctor never gets involved in dietary conversation. He is not qualified to advise on diet! Yes he can explain, in detail how the body digests every nutrient, that does not qualify him to advise on diet! 🤦🏻♀️
People in USA are paranoic with carbs and high protein diet, they think all the carbs are the same, obviously, in the "documentary" are using this trending topic for having some views...
and why do they do the equivalent in sucrose, they shut do the equivalent in glucose delivered to the blood in a range of time as well as the insulin spike, maybe that could be a fairer comparison (but never fair) talking about sucrose (table sugar) and the bol of strawberries
or rice, what an ignorant people, the worst part is that this shit is the perfect scenography of what is inside the mind of so many people.
The documentary has a valid message. The premise of the critique is untrue. There actually is a problem of epidemic proportions of people getting obese from eating too much rice and potatoes.
Saturn Racing someone can gain weight from eating "too much" of any food containing calories, it is just that potatoes and rice on their own are a lot harder to overeat than more processed carbohydrates.
Also, many populations have consumed these as staple foods with low obesity rates.
Ben Carpenter You’re oversimplifying your explanation as necessary to fit as well though. In some ways, the commenter is correct and you’re correct. And both are wrong too. For example, the amount of “over weight” people in Asia might be few but amount of skinny fat or high fat percentage of people in Asia are probably high. And in comparison to their weight, they have exceedingly high numbers of diabetes as well as colon cancers and other diseases as well as heart diseases, etc. Factor in also the amount of walking people of other nationalities have to do in comparison to most Americans(they walk a lot and get inherent exercise) and rice staple is probably not so good. Much of these health problems increased(even skyrocketed)precisely when rice stopped being a luxury of the upper class historically. Rice was the tax people in Japan used to pay to the government while vast majority lived on “poorer” quality whole grains. Same situation in Korea and China. Diabetes was less a factor back then. Was it because the farmers got more exercise planting their crops and less food/less calories??? Or was it the poor nutrient profile of white rice that’s been causing health epidemics? Or was it diagnosis problem? Nevertheless, Introduction of rice to the masses has more than likely introduced massive health problems. Not to mention whole governments and huge groups of scientists are funded to sell certain crops. Thailand for example actively promotes with propaganda their jasmine rice, no bones about it. It’s inherently unpatriotic to not eat the stuff. It’s tied even to their religious Buddhist fervor. In the meantime, my tiny future Thai mother-in-law about 50kgs in weight suffers from terrible type 2 diabetes and is hospitalized about once a month - she consumes much of her calories from jasmine rice and rice noodles. Any industrial caloric sources probably has huge amounts of pollutants as well. America greatly promotes and propagandizes consumption of corn products since Nixon years, hence corn syrup replacing sugarcane sugar in US colas. Just look at the nitrogen needs of corn as a crop and you realize something is not so kosher with that crop. But the whole 4 servings of carbs I learned growing up in the 80’s in the US was propagandizes by the Nixon government to push corn as a commodity. Back then, Britain had no fat people- voila, introduce them to US diet, and now Britain’s are fat as or fatter than Americans. To say Japanese love a long time but eat sushi rice, for example doesn’t count the fact that for average Japanese food costs are huge. Many Japanese are just skinny from not eating being able to eat enough, period. Holistically speaking both rice and potatoes and corn as well are extremely hybridized man made creations precisely farmed to give the masses excess energy to survive. Potatoes were created in South America. Most breeds of rice from respective government funding after the ww2. None of these crops are remotely natural. Sushi rice was actively created under Japanese government funding for example(and you must know their goal was to make the perfect “most-addicting” food rice could be to increase the government coffers. READ- you know their goal was to make the most delicious addicting rice humans could make. PERIOD). If you can’t see the problem with that. I don’t know. Additionally, You’re correct in saying/implying it doesn’t matter for those who eat less calories but what about to people who eat more than their body allows per daily on average? Or even for people who eat exactly the same amount as their body requires? In the latter two scenarios, often, sedentary or older or smaller framed individuals will have huge deficiencies in both fat and protein macros as well as huge deficiencies in micro nutrients due to not eating more nutritious foods than white rice and potatoes both of which suck in micronutrient profiles as well as protein and fat availability. And Hence, perhaps why even though Japanese have long life spans, their heart attack and diabetes and cancer rates, etc., seem disproportionately large. As for fiber debate, it’s still a debate. As for science papers you could probably find as many papers saying fibers are good as fiber is useless and perhaps harmful. Basically your body can’t digest fiber. Your gut bacteria digests and you may get some benefit from digesting your gut bacteria’s poop. Doesn’t sound too good to me, but cows live that way, so is it good? Who the heck knows? Scientists certainly don’t. A lot of people should for example have a caloric consumption of 1200-1500 a day. I’m a sedentary older small height, small frame guy. If cutting, I can’t lose much of anything if consuming more than 1500 calories. Due the math after optimal 1 gram of protein per body weight and necessary fats, and there’s absolutely no room for a whole Idaho potato per meal left especially if wanting some flavoring or condiments. This would be true as well for many smaller framed women. On the other hand, depends on individual bodies and a host of variables. Both you and documentary and commenter above are right and wrong and so am I with ^^^. All of us are doing the sin of oversimplification. On the other hand, just eat less than you use might be correct too. Just not always. The most accurate statement might be “It depends.” But that says nothing to what we need nutritionally as human beings. If you say anything empathetically as you do, it is correct and it is wrong.
As a rule of thumb I think we need to imagine a bag of sugar, and imagine a bag of flour (any flour but especially white) sat alongside each other as they usually are in the shop.
We need to significantly reduce foods that contain either. In my case that's all the usual suspects - chocolate, pastries, biscuits, cake and even fresh fruit juices. But most of all, bread and pasta.
I agree about potatoes. I think we just need to keep an eye on how many we're having, but not reduce them as severely as pasta and bread. Like, last night I had two baked potatoes for my main meal rather than the four I would often manage. I don't often like sweet potatoes and they don't appear to me to be significantly lower in carbs, yet you get this sickly pinky mush that doesn't go well with many ingredients (in my opinion). So I refer to white potatoes when I say potatoes.
This critique hasn't aged well. Carbs (when not burned as energy) is stored as fat. Dietary fats when not burned is NOT. Fat is defecated to the toilet. The old calories in and calories out concept is false.
His comment about low-fat diets can get the same results as low carb diet is corret. Except he is not counting in the human component. Having done both for years and gotten results on both. Yes weight loss happens on both. The caveat is that on a low fat diet you think about food alot your hungry alot and I mean it is an act of sheer will power to keep the weight off when on a low fat diet. Where as on the low carb diet and your body has adapted, it's amazingly freeing. I will never forget the first time I forget to eat dinner becuse I didn't feel hungry.... OMG This hadn't happen to me in like 30 years at this point I had never forgotten to eat.... Just wow. For a person who is metabolically deranged losing weight is different experience then someone who is still metabolically flexiable. In my opinion metabolical deranged happens alot sooner then can be seen by the eye.
I am pleased you found something that you prefer.
I wouldn't be inclined to extend this to a universal recommendation though. I know many people who prefer low fat diets and don't find themselves thinking about food a lot. :)
can't believe the hate potatoes got....lumped in the same field as white bread? :s
one of the best foods whilst cutting in terms of actually keeping you full for less.
Is he wearing make up ? I just wish the tshirt was tighter so i could see your pulse.
SopranoPictures next time I make a video I will be sure to message you first and ask what I should wear
Wow. They really cherry-picked the carb sources. A guy sitting there surrounded by desserts rather than vegetables and fruits. Ridiculous start. Why do people hate potatoes so much? A 5 oz. potato is a 110 calories or so, filled with good nutrients with the skin, high in potassium, and makes you full for a long time (high satiety). I"m not sure why the hate for the potato?
Agreed.
They could have done a lot of good with the programme but it felt like a mix of perfectly acceptable information and deliberately confusing segments.
Ben Carpenter
A carb is a carb it makes no difference if it is a sweet muffin or a plain bagel or brown bread or brown rice or white bread or white rice the sugar impact and insulin secretion to deal with it are the same. As a carb burner you have got a 2 day supply of glycogen and when you eat more you never need it, insulin has to bring down the toxic sugar load from the blood but it lets you have some energy short term and converts the rest to fat and stores it then locks it up so you then get a blood sugar drop and need to eat again regardless of whether you had boiled potatoes or chips you will need to eat again and you will not self moderate as we are designed to eat in a glut and then go into ketosis in a famine. IN the modern age that famine only comes when we diet and we can manage for so long then feel so hungry we need to binge. We blame the dieter for not having enough will power but the difference between our thinking brain and our addiction centre of the brain is that your thoughts do not control your eating.
To blame someone's personality for over eating is like saying they eat because they are immoral with food. The same person on a ketogenic diet with the same personality will successfully loose weight because the addiction centre of the brain has not been activated by the food and satiety can only be reached by fats and proteins. It is incredibly difficult to over eat from fats and proteins but very easy to over eat from any carbohydrates regardless of if they are whole grains or refined ones. If you eat every 2, 3 or 4 hours a day you are carbohydrate addicted and no matter how much you try to low fat high carb diet or how whole your foods are or indeed how much exercise you do you will gain weight or stay at a higher weight than you would like. If you need exercise to control your weight you are on the wrong diet.
We should eat once every 12 to 24 hours and feel no need to eat again and be able to access our stored body fat for steady energy that is why it is there in the first place! Glucose is made by the body by a process called gluconeogenesis by fat and protein and we only need around 5g or a teaspoon full in our blood at any one time any more is so toxic the body has to bring it down. It then stores it as fat and locks it up so when you low fat diet you can't access your fat stores, use your muscles for energy slow down your metabolism and go on a binge out of sheer starvation reaction. And you will regain the lost weight very quickly! This is medical fact and always has been but it has been over turned since the dietary guidelines came into force in 1977 to the present day and as a result we have an obesity crisis, it's hardly a coincidence.
Those dietary guidelines were based on a fraudulent study that was implemented without one single clinical trial and has long since been shown to be completely wrong. Instead of watching this BBC documentary designed to be over simplified to get a message through to not very bright people I would suggest you watch the Trial of Tim Noakes who defended himself with solid facts and real science and all of human history proving beyond a shadow of a doubt that all the obesity and diseases of modern humanity are caused by the high carbohydrate levels in our diet not by fats I hope you would take some instruction from this and other Dr's such as Robert Lustig who are medically trained and know a hell of a lot more about this than someone who is fit and healthy and slim and probably insulin sensitive which means you can eat what you like and be fine. Well great for you but what about the rest of us?
When you are in possession of all the facts and not just the dogma you have always been brainwashed into believing, then make a video on youtube stating what you know, as opposed to what you think you know and don't really understand at all. Please do it before you do someone real harm! As Prof Tim Noakes clearly says it is ok to be wrong as long as you hold up your hands and admit it and put it right! He taught the same dietary advice you teach here for 25 years medical career and he also developed type 2 diabetes and was an runner completing over 70 marathons and ultra marathons who couldn't entirely control his weight and became diabetic as well. That all changed when he cut out carbs. Sami Inkinen is also an athlete you may have heard of who has adopted the low carb dietary regime. There's far more to this whole dietary thing than meets the eye. sStudy more spout less, and come back when you can see all the facts!
I appreciate your time to write such a detailed post.
Something this long is not easy to discuss in a TH-cam comment section in this fashion.
There are a couple of things I would like to select as a starting point.
You claim that it is very difficult to overeat on proteins and fats but very easy to overeat on carbohydrates. Are you claiming that appetite control following a low carbohydrate diet has no interindividual variability in response at all? Although ketogenic diets may provide appetite regulation, this blanket black and white approach is not something I feel comfortable claiming.
You also claim the government dietary guidelines are responsible for the increase in the obesity epidemic, are you claiming this despite other factors i.e. are you saying the government guidelines are solely responsible?
Can we just point out that it doesn't matter if you eat an excess of either carbs, proteins or fats - they will ALL be stored/converted into either glycogen or fats for storage when you eat above what your body needs for energy... I thought this whole "carbs make you fat" period was over already 😣
Yeah, I deliberately said carbohydrates or dietary fat as the evidence on isocaloric ratios is more substantiated than with protein.
I think the myths will be perpetuated as long as money is to be made from exciting information. Crazy diet books will continue to sell more than the basic ones lol. :)
Pfff the biggest example of a 'crazy diet book' would be Killer body diet (or something like that, I don't want to remember :P) here in the Netherlands. They genuinely got a girl from IG and made her write a book in which she will make people starve (1/2 a cucumber is a snack....) and clearly has no idea about nutrition overall (as according to her 80 grams of potato is the same as 80 grams DRY rice.....dafuq).
If you really want to cringe, there is an interview with her where I just wanted to hit my head against the wall :P
But seriously I think this is kind of the problem with IG and social media and such: people who are unqualified promoting unhealthy habits which people will just blindly follow because they want to look like them.
(PS: she's writing a second book...)
Fats get converted to Ketones which are an alternate fuel to Glycogen/Glucose so no Fat do not lead to increased Blood sugar
Mukundan Madhavan I'm sorry but fats only get converted to ketones in fasting conditions (together with aminoacids) as it is to preserve fuel for the brain and red bloodcells. In other conditions the fat chains actually do get converted to intermediates of the Krebs cycle and get used for fuel and the glycerol coupled to it for gluconeogenesis :)
Fats cannot be converted to glucose, and are metabolized via the Krebs cycle for for energy. (To be picky, the glycerol that makes up a small part of the fat molecules can be converted to glucose, but fatty acids cannot, in humans and other animals).
Proteins are composed of amino acids, some of which can be converted to glucose, but the others are metabolized via the Krebs cycle.
Glucose also gets metabolized via the Krebs cycle, after a preliminary pathway called glycolysis. Glycolysis converts glucose to pyruvic acid, making some energy along the way, and the pyruvic acid then enters the Krebs cycle.
So your cells can burn other fuels than glucose, with a couple of important exceptions. Red blood cells can use no other fuel than glucose, because they have no mitochondria, which is where the Krebs cycle occurs. RBC’s get all their energy from glycolysis. Fortunately, they don’t need much energy.
Brain cells also run only on glucose, normally. After a long period of very low blood sugar, they can switch to burn “ketone bodies”, which the liver makes from fats and amino acids and releases into the blood.
spot on Ben. its terribly sad that the miseducation of the British public through television continues to this day, even with the amount of science backed evidence at our fingertips. also, those two doctors are bell ends
Can you tell me who is going to eat plain boiled potatoes though? Lol
Probably nobody, it is just easier to control as a reference than saying "X amount of butter/salt per Y amount of potatoes" (I guess) :)
@@BenCarpenter 🙂
People need to do more research. Calories are king! Well said Ben 💯
I would have enjoyed this video if he don't swearing in it
Agreed.
Fuck that guy.
Fucking swearing is shit in it
Irs crazy the scare tactics that get used.
It is the attitude that potato and rice is healthy and a muffin isn't. So people don't eat many muffins BUT eat a fuck load of rice and still get fat!
Not all calories are equal, it is bad science.
When people still believe certain macronutrients or certain foods have properties that cause you to gain weight😣😣😣Need energy balance education ASAP
Austin Yipeo and you're talking about someone with cancer cells... completely off topic.
Austin Yipeo I obviously made this comment in terms of body composition (how you look). Not how certain diseases are affected by it.
Austin Yipeo correlation not causation.
Energy balance? The human body is not a closed system so all energy in will not equal all energy out. Energy balance sounds like the good old bro science of eating less and exercising more. This wasn't true over one hundred years ago when scientists proved it wrong just as scientists proved it wrong again in the 60s and now again in the 2010s.
James Helm If you eat more calories than your body needs you’ll gain weight; eat less, you’ll lose weight. Never been proven wrong unless someone has a metabolic condition or other condition affecting macronutrient breakdown.
what the hell is wrong with good fats, I am sorry but fats are much better than sugar and carbs, the only carbs I have are from veg and some berries. No grains not pasta no rice no potato some good fats and protein. Fats can be very good, but not in cake for goodness sakes.
Nikki Mctouton good fats come from nuts and avocados. A lot of low carbers think good fats come from bacon SMH.
I do not do bacon, I do grass fed steak, grass fed butter some cheese not alot, seeds and some nuts. And eggs free range from a farm near me
Nikki Mctouton Fat is more calorie dense than carbs, plus saturated fat and dietary cholesterol is associated with a litany of ailments. The genius of this low carb diet fad though is that it gets people to eat some veggies so people tend to lose some weight but most put it back on and never reach an ideal bodyweight. And it's certainly possible to do it eating this way, it's just harder and damaging to long term health.
of course it is higher in calories but I do eat veg loads of green ones, but grains, bread potatoes white stuff in general is pretty damn bad for you. I have lost 20kg and am still losing, I am also a fan of IF so I do a 20 hour fast and 4 hour feeding window. It is very hard to over eat when you are eating in this way, higher good fat diet fills you right up. I am all for good healthy veggies, but I stick to very low GI fruits and I only eat them once in a while. I had diabetes in my pregnancy, and even though it went a way once my son was born, I knew I needed to change my ways. the lower my sugar levels the better I burn fat. I am also not saying eat as much fat as you want. But our brains need it. All of my blood work is far better than it was when I was eating a standard diet. No more white stuff for me ever. Not even whole grains they jut make my body feel like crap.
I don't necessarily have a problem with a low carbohydrate diet for weight loss and say time and time again that they are viable tools if calorie controlled.
That being said I advise caution that people view fats as good and carbohydrates are bad (as alluded to in the first comment). A lot of low carb dieters have this health halo view of dietary fat where suddenly butter is a health food and carbohydrates are largely evil.
I am cringing
I 100% agree with your opinion and i think the documentary has to be joke.... !
THIS IS NONSENSE
Thoroughly articulated
@@BenCarpenter duh, been carnivore saved my life, theres that, lol
@@shogun......if someone said “this is nonsense because I have been vegan all my life and I am healthy”, this would not strong evidence of anything either.
Do what your want, but your comment is lacking anything useful
Orange juice is more fattening than eating an orange. Why? Because the orange comes with fiber wheres the juice has had it all removed. FIBER is the crucial factor. It is the reason why some carbs are MORE fattening than others.
So, 100 calories of orange juice is more fattening than 100 calories of an orange? So 1 kg of iron is more heavy than 1 kg of feathers. Gotcha.
Not attacking and not serious- and I know you’re right in some ways. Because fiber requires more calories to digest than simpler carbs, etc. but your statement is a bit incomplete. The problem than should be that food labels should be corrected? But food labels are inherently incredibly inaccurate anyways. In US, no one oversees calorie labeling except the manufacturers for example. Also, fiber maybe highly over rated. For me, I cut out most fiber and feel healthier. Most fiber is digested by your gut bacteria and you end up digesting their poop. Sound good? Well, maybe it is good, because that’s the way cows live, digesting bacteria poop. But then again, eat meat and you can digest that largely without help of any bacteria and no gas. Gas hurts. I’m kinda thinking hurting means the body doesn’t like it. Fiber no good for me. As many fiber is healthy science papers there exists as many fiber is unhealthy papers. Or why not then just eat 90 calories of orange juice instead of an 100 calorie orange? Isn’t that up to the individual to decide which is more satisfying? Or What if you just exercised and spent up 500 calories running? Then have an 100 calorie orange juice, will that 100 calories still convert to fat? No? Then fattening isn’t exactly the correct word. Because maybe after that workout, your body is starving for nutrients and want that easy to digest glucose to keep your muscle mass, then wouldn’t the orange juice be theoretically more beneficial than a 100 calorie orange that digests slow and reduces your muscles more than the orange juice? In that scenario, Your increased muscle mass with orange juice than would benefit you for a much longer time and burn more calories in the long run and keep you leaner?? Theoretically speaking that is. Not even scientists could tell you if this is so. And no scientist is going to be in your kitchen 24 hours a day evaluating the true calorie content and calorie availability of every thing you eat. As I said, not attacking. You’re right. But, meh, true and not true. Depends.
Stick to whole plant foods period. Simplest way to manage caloric intake. This low carb nonsense has people putting butter in their coffee SMH.
Keto diet 👏🏻💪🏻
Your neck tho...
I couldn't reply to this when I first read it because I was crying hysterically
No, sorry. You are wrong. Fat does not make you fat. I eat beef, butter, cream, bacon, sausage and tallow everyday and lose weight. Lots of it.
Your anecdote is no better than me saying “I know someone who lost weight eating nothing but rice”. It shows a lack of understanding of 1) what the actual argument is 2) other variables
@@BenCarpenterPeter listed the variables that is believed to make you fat. Only thing he didn’t list is what type of exercise is done.
You need to do more research about carbs and how they actually break down to sugar!
- Be you
- Come onto a video which specifically uses multiple references for scientific accuracy and ease of discussion
- Say "you need to do more research"
- Don't actually specifically discuss any of the studies and don't provide counter points, just a flippant sentence with no substance
Conclusion: 0/10 rebuttal. Would not read again
Ditch the v neck vest mate!
Bro carbs spike insulin levels especially those low quality carbs so its not just about calories
This rebuttal is dishonest and deceptive. I am pretty sure you are not a medical expert. Otherwise, you would have known that there is no known essential carbohydrate for humans. There's is also no need for humans to consume carbs. The body has the ability to produce the carbs needed for homeostasis. If you don't consume carbs for your entire life you will be perfectly fine and your blood glucose level will not be below normal.
Keto is life
I think it’s the other way. You’re misleading people with the outdated useless calorie-diet. Big food and big pharma should be proud of you. You’re helping them financially.
You included absolutely zero citations in your comment yet have the undertone of someone who thinks they are imparting wisdom. That’s quite the Dunning Kruger you have there.