This Is Why You DON'T Need To Cut Sugar From Your Diet | Nutritionist Explains | Myprotein
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- เผยแพร่เมื่อ 1 ส.ค. 2024
- Is sugar really that bad for you? Could sugar even be toxic? Our expert nutritionist is back to separate the fact from the fiction.
Our favourite nutrition researcher (and nutrition myth-buster), Richie Kirwan, is back with a brand new video all about everyone's favourite sweet temptation. That's right, he's here to set things straight about sugar.
When it comes to dieting, it seems like people love to demonise and cancel foods - sometimes whole food groups - right? Well, Richie is on hand to explain why that isn't actually the solution that some might think it is.
Find out why you DON'T need to cut sugar from your life completely. You're welcome.
Find Richie on Instagram: @be_more_nutrition
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Chapters:
00:00 - Introduction & disclaimer
00:40 - What is sugar?
01:41 - Common myths about sugar
02:18 - Why is sugar essential for the body?
03:02 - What happens when we eat sugar?
03:56 - Does sugar make you gain weight?
05:30 - Is fructose the worst type of sugar?
06:33 - What's the problem with sugar?
08:30 - The conclusion on sugar
08:58 - Got any more questions?
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#sugar #nutritionmyths #myprotein
Is Sugar REALLY That Bad For You? | Nutritionist Explains | Myprotein
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References:
1. Watkin DM, Froeb HF, Hatch FT, Gutman AB. Effects of diet in essential hypertension: II. Results with unmodified Kempner rice diet in fifty hospitalized patients. The American journal of medicine. 1950;9(4):441-93.
2. Kempner W. Treatment of hypertensive vascular disease with rice diet. The American journal of medicine. 1948;4(4):545-77.
3. Kempner W, Peschel RL, Schlayer C. Effect of rice diet on diabetes mellitus associated with vascular disease. Postgraduate medicine. 1958;24(4):359-71.
4. Kempner W. Treatment of heart and kidney disease and of hypertensive and arteriosclerotic vascular disease with the rice diet. Ann Intern Med. 1949;31(5):821-56.
5. Sievenpiper JL, de Souza RJ, Mirrahimi A, Yu ME, Carleton AJ, Beyene J, et al. Effect of fructose on body weight in controlled feeding trials: a systematic review and meta-analysis. Ann Intern Med. 2012;156(4):291-304.
6. Marron-Ponce JA, Sanchez-Pimienta TG, Louzada M, Batis C. Energy contribution of NOVA food groups and sociodemographic determinants of ultra-processed food consumption in the Mexican population. Public Health Nutr. 2018;21(1):87-93.
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Got any more questions? Make sure you leave them in the comments below 👇
Why is losing weight so difficult? Richie explains here 👉 th-cam.com/video/4tcvXF3YTJE/w-d-xo.html
Thank you! Thank you! Thank you! I really hope millions of people worldwide sees this. Because, really, honey is definitely very good for you! I put a little bit of honey in my tea when I have a cold. And some doctors out there even suggests that honey is even worse than table sugar!
Looked through about 700 websites about weight loss/muscle building and understood close to none of it. Watch a 9 minute video of this guy and I get it 100%, makes it so easy to understand.
I really appreciate that. I'm glad you found it useful
I work in Hospice and I have worked with very elderly people, many over 100 years old. They all ate dessert and enjoyed their lives. Perhaps they did not have the levels of sugar in their diets lifelong, but they enjoyed their sweets. Dessert is so enjoyable! A delightful cup of ice cream or a nice piece of chocolate. Why not?
Real Sugar is awesome. Thank you for your video. I became a zombie on proteins and veggie diet with no bread or sweets. All depends where you start - I didn’t have enough fat or sugars stored in my body… I’m glad I accidentally figured out lack of sugar was the cause of me being so lethargic for years.
enjoy your life!
Can you tell me more?
But what about fructose in refined sugar which only metoblise by liver which cause fatty liver n cholesterol n heart disease
Wonderful, this is very common sense. A balanced diet is key and for me I recently started eating sugar again after years of strict intake because I had viewed sugar as SO BAD. But I was actually becoming miserable. A little sweet treat is okay after a meal, or before being active. I'm happy that I'm balanced again and not so anxious about sugar intake. This is my personal story that may help someone else.
I agree. I crave a small amount after lunch so I take a small almond Hershey treat. I am still fit and look good
If you feel miserable without sugar, you are addicted. And the solution to addiction is not continuing consuming the addictive substance.
The only reason this video doesn't get its fair share of views and recommendations because it's going against many of the diet theories mainstream which are focusing mainly on demonizing carbs and sugars.
For me this is a gold video and stresses on the fact that "Balance" is the key for everything.
He only looked at carbs and sugars in respect to weight gain. But eating excess carbs and sugars can lead to insulin resistance. You can be skinny and be diabetic. You can eat trash, workout a bunch, and have a negative calorie count, but still be unhealthy.
@@daveglass6008 Insulin resistance only exist because of excess of body fat, if you have low body fat you won't have insulin resistance. 100% of diabetics ate a high fat diet before diagnose.
@@Gustavo_Rodrigues19 sure xd
If only nutrition was explained this way when I was in high school
I did keto for a year and been off now for 10 months . I still feel like shit overall , havent been myself in 2 years . My carbs were 20 to 50 g and sugar was between 0 and 20 g . I feel the lack of sugar makes me sick and not functioning well .
I feel great on Keto !!
@@Ericksosasculptor Good for you . I felt like shit on it .
brilliant video, presented a lot of good info in a short concise way.
Honestly just love listening to this man
Excellent video. Thanks for posting.
I searched up this video, because I eat healthy from childhood and at this point of my life I was questioning if I was eating enough sugar. Very informative video, thanks, bc there is not much content on TH-cam just generally about sugar, it is always about cutting on sugar and loosing weight. So i think not eating enough sugar and lack of physical activity (finishing studies at uni) may cause lack of energy and exhaustion during the day.
100% finally a simple and great video!
Thank God for common sense information like this!!!! 💪🏻💪🏻💪🏻
This was great. ❤
I love this dude. Point blank period!
I love him more!
@@precursors i love him the most!
Very good. Thanks.
Salaam from London AMAZING thanks 😊
I found during researching that Dr. Walter Kemphner (who invented andpromoted the rice diet) had his patients on up to 300 grams of white table sugar along with the fruit juice, fruit, and white rice and very low sodium. . Question; if one would take this amount of sugar does the body take what it needs and pee the rest out? I have tried this diet for short term and felt good energy and actually lost weight, without “portion control “. I did have the intuition though that it would be a nightmare if I added fats and animal proteins at the same time while eating like that.
Excellent job 👏
Yes there’s times when I do high intensity workouts some times my body tells me I need sugar
A lot of elite Kenyan athletes consume like 10-15 teaspoons of sugar per day. It's how they drink their chai. There's a documentary on Eliud Kipchoge where it shows just how much sugar he adds to his tea. Crazy!
Do you remember the name of the documentary?
Thanks a lot. The 9-minute presentation was very clear and to the point, providing a wealth of knowledge. I believe that nowadays, people use sugar as a crutch to cope with their guilt, anxiety, depression, and the most dangerous psychological disease, "How people will think of me."
Firstly, it's normal to think that people will judge you; there's nothing wrong with that. I want to suggest having engaging activities in your life that keep you busy, impacting your eating habits indirectly.
Another point is that there is no one at home these days to cook fresh food for children or even for an adult. I'm not saying that women should ONLY stay at home and feed their families. Well, the reverse can also be true. As the presenter mentioned, after the 1970s, we have seen a lot of sugar being used in diets because, before that phase, homes existed where responsibilities were evenly divided. In India, we have thousands of ways to make home-cooked fresh food look yummy and delicious.
The best solution is to find an activity that keeps you busy, so you can forget about food for a while! That's it. That's the solution. The ultimate solution. As the author said, the devil is in the dose. That's perfectly said.
can you make a video on pros/ cons of calorie counting. I know its great method to hit a certain bodyweight but how important are choice of foods/drink for physical performance or is it only calories and sufficient protein that matter overall?
This could definitely be something for us to consider doing in the future.
I'm impressed
I love sugar since my childhood . 😂 I like candies and all . Trust me , I have very low weight . Only thing it apparently did was tooth cavities. 😢
Take care ❤😂
Thanks for your video! You focus on weight gain. What about organ health? I worry a lot about my kidneys and my liver, because their ability to keep my body clean is central to health. Does eating sugar degrade the function of organs?
And in a world based more on panic and fear than hased on facts, reason, and solid research. Example, climate change.
Thank you so much!!! I do the serving size for all the things I eat. Sugar is ok in healthy amounts. I have gotten better with my serving sizes and that has helped me not eat a whole pint of ice cream at once. Lol
Not possible haha
A whole pint of ice cream at once you mean like in 5 min or in 30 min?
That was wonderfully explained, well done!
The rice diet worked because there was minimal fat (about 5 grams a day) meaning much less insulin required for the same amount of sugar storage.
Eating minimal fat also causes a satiated calorie deficit. Meaning you can eat "as much sugar as you want". Your glycogen stores will simply refill and once they are full, your interest in sugar (and flour and other carbs) drops off. As the body is drawing from two energy sources (fat and muscle/liver glycogen) and you are only replenishing one, this creates a calorie deficit. If you had nothing but sugar water, in as big a portion as satisfies you, you'd probably be in a calorie deficit. You'd want for salt, protein, vitamins and minerals, but your calories out would be less than your calories in, as using up bodyfat does not create additional demand for sugar. Only glycogen use does.
The problem usually comes when you eat sources of sugar that are also high in fat (such as today's "processed" comfort food - cake, doughnuts, chocolate, cheesy pastries, burger and fries). As all are rich in sugar, flour or potato, they give you a certain amount of carbohydrate, but in the process of filling your glycogen storage to satisfy your appetite, you take in more dietary fat than you've burned in bodyfat. Unfortunately, this fat doesn't satisfy the appetite in the place of carbohydrate, and if you listen to hunger, you will want to go on eating until you have the same carbohydrate as you did from rice, fruit and sugar. If you try and number the calories in these foods and eat below a certain number to lose weight, your body will send signals that it wants more glucose, and will nag you to eat MORE until you give in, because too much of the "calorie allowance" was wasted on unsatisfying fat, there is not room to put the sugar your body wants to perform at its best. Also if you try and exercise to "burn it off", then any glycogen used creates a demand for sugar, and if you eat those "fast" foods in a satisfying quantity afterwards, you'll still find you put in more fat than you burned during exercise. These foods work against your efforts as they do not allow you to replenish your glycogen stores WITHOUT feeding in more potential body fat than you burned off. For this reason, it's best to just boycott doughnuts, cake, chips/fries, crisps, cheesy pizza, hot dogs, burgers, ice cream, chocolate, quiche, cheesecake, and the like, if weight loss is your goal.
Notice I didn't include soda as it's actually relatively calorie sparse compared to the above. Of course, it's not nutritionally rich, but you'd have to drink a litre and a half of soda to match the calories in just 100 grams of dark chocolate - the highest calorie chocolate. In the soda, all the calories are from sugar, so it's going to have a much bigger glycogen filling effect for the same calories than is chocolate, where many of the calories are from fat, which is just going to be broken into fatty acids and stored in fat cells, leaving the body still hungry for glucose. A worse offender for drinks will be a thick and creamy milk shake, because of the unsatisfying fat calories.
Although the opposite of what I'd recommend, ironically an unhealthy fad diet like KETO would probably lead to less fat intake than someone scoffing the above foods, because nothing is sweet and you are less attracted to gorge on the foods - wolfing down large quantities of eggs, olives, sundried tomato and avocado is less attractive than huge pieces of cake. Perhaps the appetite is eventually suppressed on minimal carbohydrate (although to be honest I'd consider this similar to a bout of wakefulness after sleep deprivation - just a cortisol spike and not real bodily satisfaction), although a glass of soda will completely derail this by giving the body what it has been missing all along.
Most obesity happens this way rather than chemically converted sugar. Also, you require more insulin due to the high fat content moving you closer to the state of Type 2 Diabetes, which can happen if you eat this way long enough.
thank u
Hello, thanks for the video. I have a question. In this video, you talk about how excess sugar can cause weight gain, and how to avoid weight gain, etc. As a nutritionist, isn't your goal health, rather than thinness? I know there is a cultural obsession around weight, so maybe you touched on that for the sake of the audience's curiosity. But I'd be curious to know the ways that over-eating sugar can cause not just weight gain, but potential health problems. And whether you see those things as interrelated. Thanks!
I think in the intro he answered this question. No, a little bit of sugar is essential to your health. Your blood has glucose in it, your brain feeds of glucose. It is very essential. I don't understand why people are so scared of sugar and see it as a poison when sugar, salt and lukewarm water solution is used to put back electrolytes in the body if someone is dehidrated. So that would make herbal tea with a teaspoon of sugar and a salty cracker extremely healthy.
@@SoniaJbrtbecause fructose from processed sugar only metoblise by liver and which cause fat on liver and cholesterol and cause insulin resistance n heart disease mam I think you understand
I tried that white rice and fruit diet before. I became so irritable for some reason.
Why famous Doctor and TH-camr saying refined sugar is very bad and can "not just a basic glucose" and take nutrition from our body and can causes moodiness, tiredness, brainfog etc.. is it really that bad if I consume it in moderation daily?
Hey so my question is if a person is having a healthy clean deficit diet with good workouts 6 days a week. Can he enjoy deserts on his cheat meal ? Is the impact of sweet worse than fried food ? I have been working on my abs but if i am overall in a healthy lifestyle then would still sweets on cheat meal makes it harder to get toned core ?
Bro your. It gona die for eating piece of chocolate cake with some cold milk once in a while in fact you need it for your health meaning if you don’t eat it you just crave it and are mad becuase you don’t eat it reward your great work outs with a nice dessert 🍮 here and there enjoy life bro
Could you talk about protein timing please? Most videos are for people (single with no kids) who train 4-5 times a week, so hitting your protein levels is a daily consideration. I train between 0 and 3 times a week, so how long after my workout do I need to optimise my protein intake? I always make sure I have protein in my system before training but don’t know how long after training to keep myself saturated/loaded with protein? I tend to eat normally if I can’t train for a few days/a week.
I'm also someone who trains only twice a week due to a busy schedule.
What works for me is spacing out my protein intake across 4 meals about 4 hours apart. I do this as much as I can but sometimes can only eat 3 meals.
On training days and 1 day after training, I tend to go for about 25% more daily protein a day or 2g per kg bodyweight. Non-training days are about 1.6g per kg bodyweight.
We've got something on this coming soon
@@freestylepunk Hi Keith. That’s what I try to do, keep my protein up during the day after 👍🏻
@@rkirwan1 Looking forward to it!
Thank you for this. Dieting has become cultish.
I dig it. My only qualm is that he missed to say that not all calories are created equal and it's not just about calories in and calories out. The quality in calories is very important. High levels of Linoleic acid cause severe inflammation and gut problems. This can be found in processed foods or foods prepared or containing seed oils. This video is great because it sheds light on the overall knowledge and it's all good. Thanks for the videos! Keep it up.
Much appreciated mate. There's only so much I can talk about in every video so I don't think I'll ever fit everything into one single clip. Just on the linoleic acid. In normal physiology, it has anti-inflammatory effects. The issue is that foods with high LA levels tend to be ultra-processed foods that contribute to higher food intake and weight gain and it's the excess adiposity that contributes to low level chronic inflammation.
Finally someone who tells the truth!
Nope
My dude Richie the epitome of KISS (Keep It Simple Stupid) Love this guy!!...Everything in moderation.
Not heard this acronym before but Richie is definitely this!
So how much sugar a day is ok for healthy people that dont need to loose weight?
I just yake it if I want to be active and be able to get stuff done or go out and about.
Is it ok to remove table suger from our diet but still having natural ones like fruit and potatoes....
That's what I'm striving to do
I don't understand why many said sugar is scary stuff.
As an Asian, growing up in the household that my mom barely gave us meds id we sick, I'm 38 y old now and still remember how she fed us with whole food and yes, we consume sugar for black tea or black coffee. We don't drink bottle juices, very limited snack, mom allows some pastries only one day in the weekend. So till now, I just don't used to drink soda and bottle juices and. But I just couldn't picture myself having matcha, tea or coffee without sugar, I don't care about the creamer and milk.
My grandpa died at the age 82 y old, a few days before passed away he still rode a bike, went to the market, he was in good shape, never saw him in my entire life ever gaining weight, he barely has grey hair for his aged, and he has black tea with sugar 2x a day, he eat 3 times a day and yes we are Asian, another noodle, ramen or rice, with seafood or eggs that's the cheapest and easier protein source to find. One think I noticed, my grandpa portion was always good portion. He eat cuter portion than me😂
8:12 then why Dr Berg and Thomas Delauer see refined sugar as something that is really awful? Processed foods okay, not now, but sugary beverages is really hard..
@Slade yes Dr Berg it is, but Thomas Delauer probably not that much. Thomas did even said that "refined sugar" is not just basic glucose, it has an negative impact on our brain and body, it's really different from natural sugar, that's what He said.. so this is what sometimes confused me
What a lad
I wonder if my East Asian rice as main staple diet is why we are generally slimmer than some Western countries.
First time I heard of "rice diet weight loss" but I have seen Americans who moved to Japan and just naturally losing weight from a change in diet and more walking
Subbed
Sugar is highly addcitive, this is why the "moderation" approach works for almost no one. It's like trying to take heroine in moderation after being an addict.
Really? You can eat bags of white sugar not be able to restrain and end up in a hospital ward?
@@markaguilera493 Both sugar and heroine will wreck you over the longterm even if you don't overdose right away
I can’t be the only person watching this because of how much chocolate milk I drink
It's not about gaining weight - the effects on the liver are bad whether you gain weight or not. I think everyone immediately translate "added sugar is bad for you" to "added sugar makes you fat." And yeah, it might not make you fat. But what if it makes you SICK?
No, YOU’re sugar
A car needs gasoline to run but if you put in too much gasoline into the combustion chamber and not enough air the motor will not run..... Lol
What should I do to lose fat but not muscles?
we have a video on that here 👉 th-cam.com/video/4ujiVguTxTw/w-d-xo.html
I am not sure where the notion is derived from that consuming processed sugar's is ok.
It simply is not. Evidence in abundance states that processed or manufactured sugars are detrimental to ones health. For starters it causes inflamation, encourages weight gain and so on. It simply can not be compared to natural fructose derived from eating fruits. Without going in to details, fructose is processed differently in your body, unlike sugars. My sugar intake is very minimal but still end up with some. This is because there is so much hidden sugars loaded in processed foods. I am not about to dump more sugars on my body.
You cant just say "the evidence states" and then list a bunch of things where the scientific concensus is the opposite lol. Fructose is fructose, its as simple as that. If you think fructose is terrible for you, then you also have to believe that fruit is terrible for you. There is no way around that.
Does sugar cause inflammation???
Of course if all you do all day is eat cake and soda
You will always win when you maintain a deficit and moderation in anything. It goes the same for sugar. this whole concept of how sugar is the sole reason why more people have gained weight has gotten out of hand. can you eat more of it because it's not as satiating? sure you can, but so are high-fat foods as well. there is nothing special in sugar when it comes to weight gain
Just ate 100g bag of dried mango and i feel like superman
I always have an unlimited amount of sugar at night… I eat loads of candy and drink fruit juice to lower my cortisol and put me to sleep. Always have amazing deep sleep and wake up feeling great…
Me too, my stress levels are really low after I've started adding sugar to my post workout shakes. Even as pre-workout the perfomance is unmatched... it feels like steroids lol
Do men and women lose weight differently
Not really. The exact same mechanisms are involved in men and women. The only differences are fat distribution meaning men and women might hold onto fat longer in specific parts of their bodies. Some considerations need to be made for women in terms of food intake around their period but that's more to do with adherence than anything else. If fat loss is the goal, the methods are pretty much the same for men and women.
My problem with sugar is one small portion of something sugary is never enough. One biscuit leads to 3 or 4, one bowl cereal ends up a big bowl and so on.
I have no off switch! And this is the root problem with sweet foods.
That can be a serious issue for some people and it stems from over-consumption. Unfortunately, we now live in a world where overconsumption is super easy and has become the norm
and people need to stop saying sugar will make you fat and not say it depends, becouse if that was case i would be 1000 lbs ......i have a fast metabolizm so i cant get fat .....but if you have a slow materializm they it might
Even you run on glucose you don't need exogenous carbs. For example lion's blood contains more glucose than a humans blood even it is obligate carnivore and doesn't eat any carbs.
We don’t know what lions eat behind the scenes besides meat. I’m not a scientist but they eat uncooked meat which contains fluid bl**d- I’ve heard somewhere that bl**d tastes sweet - here we go - that’s lions candy that gives them quick sugar.
Bro looks like Wout Weghorst
Does galactose come from space? 😲
Yes, and it's the sugar that devour planets in the Marvel universe!
If you're SUFFERING from 'ERECTILE DYSFUNCTION' read my story. I have had erectile dysfunction for how long idk. But I've only noticed it when I wanted to go out & I can't get a hardon. So I make some rest & checking & I actually do have erectile dysfunction & that really did crush my world. I am very physically fit. I lift weights & do cardios. But I can't seem to have a lasting 3r3ctions. Somehow I found out about how harmful sugar is to the blood vessels. I reduced my sugar intake to more than 60% & sure enough after 3 days it's very obvious that sugar is the culprit🤣🤣🤣
edit: Btw I'm a fitness enthusiast that's why I consumed a lot of energy drinks. Trust me cutting down sugar will drastically improve your circulation.
It’s not calories in vs calories out, explain how vegans eating 5000 calories a day are skinny and never gain weight
🥰
Sugar use has stayed the same or gone down a little since the 90s but people are getting fatter due to increased consumption of vegetable oil in cooking
Nope, people are getting fatter due to consuming more calories, exercising less and living more sedentary lifestyles.
@@Ms-xq6jx oil is extremely caloric
@@ahappyimago Sure but it is not that significant unless you're deep frying your food lol.
@@Ms-xq6jx a lot of people are using it for its consumption to have skyrocketed
sugar is sweet but it also causes cancer and other disease. we aren't made to take in concentrated sugar or of anything in that matter. yeah we can eat sugar in nature but that's not what we have done now is it
Explain to me how sugar causes cancer Michael?
@@eilisniaisi5954 not my job to educate you. It's your job to keep yourself education. Go look up the relationship between cancer and sugar. Lots of education there. Have a good day.
Sugar is unhealthy, the body needs sugar but it doesn’t mean you need *dietary* sugar. That’s the big difference.
He's missing something. Ultra processed food is extremly low in nutrition.
The reason we don't feel saciated when we eat processed food could be in big part because they are so nutritionless and therefore don't trigger us to feel full. For the body to get it's nutritional needs it therefore needs to consume more calories. When we ultra process foods it looses nutrition and not only the nutrition that we see on the label but phyto chemicals. There is alot more in food then what's on the label, and we don't know the effect yet of many of these hundreds of other chemicals. Not taking all these chemicals into account and assuming they have no importent effect is a reductionist view and we could be missing a big part of the picture.
Also because you eat a certain amount of calories doesn't mean that you digest them.
Calories in calories out is true to some extent but how you digest those calories and what your body does with them have a big effect, it's not that simple.
Your body digests all the food. Trust me, this is a very important thing for survival and we would have certainly evolved to extract as much energy from food as possible.
Dude the fat you eat is the fat you wear. Sugar does not make you fat.
Exactly. Sugar is a nutrient. The body's main source of fuel.
Don't blame sugar just because its mixed in with FATTENING foods like ice cream and chocolate.
This video makes me doubt your other videos...😂 I get it who is paying your salary
Wrong because there's benefits to cutting sugar.
Cope.
Our body converts complex carbs to glucose, we don't need sugar. Sugar is highly addictive and the leading cause of obesity in the US.
What he is discounting is inflamation caused by high sugar levels. This is the reason it is toxic. You are making it out that all calories are equal too. Protein and fat dont spike the blood sugars as much as carbs which causes less inflamation. Glucose is created when needed from protein and fat so does not need to be consumed. Consuming sugar/carbs is what is causing most of our modern diseases because its addictive and contains zero nutrition. Your basically saying if someone ate 2000 calories of chocolate would be as healthy as someone who ate 2000 calories from meat and abit of veg. The whole calorie bullshit is the reason we are in such a state with our health. With billions suffering. Do not agree with you one bit.
Nope. High calories cause obesity. You cannot circumvent the second law of themodynamics. And obesity is 100% proven to directly cause a bunch of terrible stuff to you.
The human body has absolutely no need for carbohydrates.
That's a dumb statement
lmao that's not true at all 😂. try 0 carbs see what happens.
Ehh carbs have shaped human evolution and is a basic food source here we are in the future saying that we dont need it wow
Yep, he glossed over it at the start. Food was scarce post WWII and processed carbs were the cheapest food available
These days we don't have that problem
thank u