Changing Fast Carbs to Slow Carbs for Weight Loss | Jason Fung
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- Опубліковано 14 тра 2024
- Changing Fast Carbs to Slow Carbs for Weight Loss | Jason Fung
🌟 Discover the secrets behind carbohydrates and weight loss! Join me today as we delve into the fascinating world of resistance starch and its effects on shedding those extra pounds. From oats to beans to rice, we'll explore how different starches influence your body's glucose response and insulin levels.
🥣 Did you know that not all carbohydrates are created equal? Learn about the two main forms of starch-amylose and amylopectin-and how they impact your metabolism. Explore the classification of rapidly digested, slowly digested, and resistant starches, and how each affects your body's glucose levels.
🔍 Dive deep into the six major factors influencing carbohydrate digestion, including particle size, cell wall integrity, and the presence of fats and proteins. Discover the surprising role of acidic foods like vinegar in slowing down glucose absorption.
🧬 Uncover the five types of resistance starch and their unique properties, from physical barriers to chemical modifications. Explore the fascinating process of retrogradation and its impact on starch stability and glucose response.
🍚 Learn how simple dietary changes, like cooking and cooling rice or enjoying potato salad with vinegar dressing, can transform starches into resistant forms, reducing the glycemic index and promoting weight loss.
💡 Join me as we unravel the mysteries of carbohydrate digestion and unlock the keys to sustainable weight management. Don't miss out on this eye-opening journey!
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▶️ Timestamps/Chapters
0:00 intro
0:03 5 Types of Resistant Starch
0:44 RDS, SDS, Resistant Starch
2:05 Three Types of Amylopectin
3:02 6 ways that insulin levels can be changed
3:16 1. Amylose/ Amylopectin ratio
3:25 2.Particle ( carbohydrate) size
3:46 3. Cell wall integrity
4:31 4. Presence of protein or fat
4:50 5. Presence of acidic foods
5:05 6. Phenolic
7:06 Type 1 Resistant starch
8:10 Type 2 Resistant starch high Amylose starch
9:19 Type 3 Resistant starch cooking and cooling starches
11:17 Type 4 Resistant starch chemically modified starch
11:39 Type 5 Resistant starch complex of starch + lipid
11:54 Outro
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📌 BOOKS:
👉 The Obesity Code - Reviewing underlying physiology of weight loss and how low carb diets and fasting can help. www.amazon.com/dp/1771641258?...
👉 The Diabetes Code - Reviewing how type 2 diabetes is a reversible disease and dietary strategies. www.amazon.com/dp/B0795BLS8D?...
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📌 UA-cam Medical Lectures (for specialist physicians):
▶️ The Roots of the Obesity Epidemic: https: // • The Obesity Epidemic, ...
▶️ Therapeutic Fasting - The Two Compartment Problem:https: // • Fasting and Weight Los...
▶️ Does Calorie Counting work?: • Why Calorie Counting r...
▶️ Two Big Lies of Type 2 Diabetes: • Two Big Lies about Typ...
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#TheBenefitsOfFasting #FastingWeightLoss #IntermittentFasting #BenefitsOfFastingForTheBody #ChangingFastCarbstoSlowCarbsforWeightLoss
What I love the most about Dr. Jason Fung is that he is not a social media influencer (those are driven by monetization) but he actually cares about the well being of humans. Of course he has successful books that may have made him money but at the end of the day, I think he sleeps well thinking about how many peoples' health he has positively impacted.
Dr. Fung, please never stop being you.
I am a firm believer that when the student is ready, the teachers will appear. When I finally got on my knees and prayed to God and my guardian angels to help me with my weight and health, you were one of the first teachers to appear. The Obesity Code changed my life…and here I am now…130 pounds lighter. 💜
@jodihartsfield
I'm a believer also, and I believe God puts you in places of his vessels to manifest into others. I truly ran into Dr. Fung and was reading your story. I ask for intervention prayer so that I can get healthy and lose this heavy weight inside and out! Thank you, your story caught my eye. 🙏🏽
@jodihartsfield
I am a believer also, and your story caught my eye. I believe that God has vessels and for me he used you to catch me. I desire to lose weight inside and out and I'm asking for intervention prayer for strength to allow Dr. Fungs way of eating and fasting manifest in my life. Thank you!
Wow same!!! Congratulations 👏
I just prayed to god as well and got reminded of this information I learned 10 years ago. Finally feeling empowered.
Prayer is one of the most powerful tools we have. Congratulations on your weight loss journey. Dr. Fung has also been highly instrumental in my journey as well.
Dr. Fung could have the plainest of background on his videos, an awkwardly-angled camera, and an absence of elaborate intros and would still have 100% of his audience's attention.
Great information, as always.
I'm almost 64 and discovered Dr Fung about 2 years ago. He really does a great job. I've had a few setbacks due to depression but overall weigh less and eat a lot better. My attitude about food and eating has changed.
Just keep plugging away and you will notice positive changes.
What I love about Dr. Fung is his fact-based approach to fasting and weight loss. Unlike many other weight loss advocates/experts on UA-cam, he recognizes we are individuals and that there isn't only one (or maybe two) ways to achieve metabolic health.
Thank you Dr Jason for what you are doing.. I m a pediatrician from india and love your videos.. All this stuff is never taught in our med schools here. You have revolutionised the concept of obesity and diabetes which should have been made the norm since last so many years and i wonder why after so many vain research and use of technology in modern medicine, we couldnt get our basics right !!!😢
Because then people wouldn't buy the poison the food industry pumps out. Also wouldn't need the Big Pharma. Get people ill, sell them the drugs. It's criminal!
Great to read that doctors are getting the information
This is the case in most countries.
Nutrition for clinical medicine is not prioritized
Big pharmer need a lot of patients.
Hi @hungry_doc. I‘ve lived in Brazil and in Singapore and I’d say that unfortunately this knowledge is not taught to doctors in these 2 countries as well.
Hello Dr. Fung, you don't me from a can of paint, but I consider you my hero and one of my besties. I'm doing so well with my intermittent fasting and one day a week, 24 hours fast. I'm off of my metformin, and as of today, I've lost a total of 31 lbs. Thank you so much for saving my life, and thank you for giving the world this incredible information. I wish you all good things in life. You are so dedicated and deserving. Deb Paul🙏🏽👏🏾🙏🏽💯
I too credit Dr. Fung for changing my life, as well as bringing some sense to the antiquated advice of calories in/calories out, as well as...drumroll....eat less/exercise more. 🤪I've spent a lifetime counting 1,200 calories a day, while always wondering how the body counts! I've lost and gained repeatedly my entire life. Then, Obesity Code came on the scene. It should've been printed on orange paper as mine has so much highlighted in orange it just screams READ IN ITS ENTIRETY! I gave up sugars, grains, and went low carb. Lost 30 pounds and had perfect labs within 3 months! Liver completely healed! I also started sleeping ALL NIGHT LONG within about two weeks of my diet change! Talk about shock...and complete bliss! 👏My doctor was so shocked at the changes that she wanted to know all about what I was doing. I introduced her to Dr. Fung's work. I continue to follow my new WOE but weight loss stalled. I'm into my 8th year and disappointed that the scale hasn't budged further, but I still feel wonderful, still continue to sleep all night without interruption, and still have good labs, so I try to rest in that. Thank you, Dr. Fung! I tell everyone about you!
Dr Jason Fung is saving a lot of lives, including mine, because of him I’ve changed my eating habits and lost 50 pounds doing intermittent fasting. Thank you Dr Fung
I thought I could never give up starch (mostly bread and pasta) before I began keto & intermittent fasting. I no longer crave them. I appreciate learning about this, but don't want to go back to carbs at all.
I’m with you. I was a carb addict and it feels good not to have carbs be so important in my life.
Not a fan of pasta. But I do like my rice and potatoes. Have cut down on bread hugely as used to be the standard sandwich every day for lunch and now just occasional home made bread. But struggle to know what else to eat and just can't manage the fasting. Despite having given up virtually all highly processed food for quite a while now. Meat is too expensive. Not keen on greens lol. What do you manage to eat that makes you content if you don't mind me asking?
I don't know if it's written in my Asian DNA or just the fact that I grew up eating rice everyday on virtually every meal, but I can't go more than 3 days without extremely craving rice unless I'm water fasting.
@@mollytabitha8851hello! Lentils, WILD rice (it’s actually a grass not a grain), quinoa, chickpeas (don’t go overboard) but mostly vegetables and eggs or nuts (but not too much). You need greens so learn to love them! Do veggie stir fry in a bit of water and splash of soy sauce. And my main problem……NO snacking!
Hope this helps!
Totally agree. When I am keto, I do not desire sugar and grains. So much freedom.
There may be a long period of time between video uploads, but that just means that each new video is of high quality and is worth the watch. This video definitely doesn't disappoint.
Dr. Fung, about bananas and other fruits, the ratio of mono and dissacharides and all forms of starch depends on the stage of ripeness.
Unripe banana is predominantly starch with a high ratio of insolubility.
Once the ripening process begins, starches are enzymatically broken down first into glucose and later into fructose and sucrose.
The ripening process is triggered by the action of ethylene, which is pretty much the same molecule used by the petrochemical industry to make plastics, but in this case it is a natural plant hormone that is essential for ripening.
From a health perspective, the greener the banana, the higher its prebiotic capacity, which is lost day by day as it ripens until it's nothing more than a natural sugar bar.
As for me, I just cut out ripe bananas from my diet, including green banana flour instead.
I've watched twice, and I don't understand the implications. (Too scientific) CAN YOU MAKE ANOTHER VIDEO explaining the practical suggestions for eating slow carbs for weight loss? I did hear that cold potato salad with vinegar is good. Can you give some real-world menu suggestions on how to use resistant starch foods for a weight-loss program? What to eat and how often. Thanks for sharing your helpful research!
Hi Dr Fung, thanks for this video, very interesting. It was quite high in scientific facts. Is it possible to do another video to follow this one with suggestions for what to do with the starches to make them low index/resistant and which starches works best with these techniques. This would be so helpful. So grateful to you for your ongoing dedication to help us with living a healthy lifestyle when it comes to diet and food.
Much easier to just drop carbs and go keto or even better, carni
Heal insulin resistance
Lose fat
Balance out BG
Heal tons of conditions that IR causes/exacerbates
Yes please give us suggestions on which carbs are better
@@YeshuaKingMessiah Keto is unhealthy long term
Dr.Jason Fung you're an amazing person,
Thank you for the help you're giving to millions of people and the lives you're transforming. The Lord bless you!
Absolutely appreciate Dr. Fungs ability to reach people via all these videos.
I am a dentist, and I have lost count of the number of patients whom I have advised to follow his channel.
Needless to say that many have benefitted from.the information. Thank you so much for the passion you emanate. It is contagious and makes many of us want to follow in your footsteps. 🙏
I am happy that I found Dr. Fung. His videos are very informative, so many people need them.
You are so honest and help so many people. Thank-you Dr Jason Fung!
Great video!!! Your contribution to the health in this house has been phenomenal! Thank you!! ❤🎉
You are always on the cutting edge and have been immense help to me and others!!! Thank you!!
Hello dr Fung. I lost 17 kg as of today by mainly doing IF, and keto. Thanks for explaining everything.
❤❤❤❤❤
Good for you! 🎉 I lost 25 pounds and it’s made such a difference.
Thank you! Thank you! Thank you, Dr J. This has been one of the most useful videos for me. I am 76, in perfect health, and an avid follower.
Thank you Dr.Fung 👍✌️🌎
Dr. Jason is what modern society needs and his initiative commitment concern and ethics are commendable❤❤❤
he could have easily "digested" several times this "puzzle" for all us.
People like you Dr Jason.. are the real superstars..Tq for sharing❤
Dr. Fung, Thanks for all you are doing to make us healthier. I know you’re very busy but I would appreciate a short vid on berberine and its uses. I’d like to try it but I would like hear from a physician I respect before starting. Thanks very much.
Intermittent fasting helped pave the way for me to be able to quit eating refined/processed sugars. This combination has helped me lose weight in the most sustainable way I've ever experienced--lost 50 pounds over the past year without counting aa single calorie. It's like my body and metabolism are healing, rather than trying to force weight loss with the low-fat volume eating diets that were pushed on me since young childhood. Keto didn't go well for me long term, but I have been tweaking my carb intake since I still seem to be a bit intolerant to them. I concentrate on sources of resistant starch and having some whole food carb sources like beans, lentils, slow-cooking oats, and other whole grains. Thank you Dr. Fung for all of the helpful information and motivation over the years!
I started this journey last month because I was prediabetic. I have to admit, I love my breads and pastries that I bake at home. I do seem to be resistant to carbs no matter what I do. I'm definitely cutting way back, but I'm hoping I can still have, my baked goods every once in a while.😢
Me too. Did IF for two years before looking at what I was eating. Now I cringe at how I used to eat. Wow, what a difference caring about what goes in your mouth makes!
@@Bakerqueen925I know your pain in giving up baking. I was a big time baker and have a collection of Bundt cake pans that are currently gathering dust. Explore other kinds of cooking that you haven’t tried before. I did my first Thai food meal last month and it was great! Also maybe take up a different hobby that is fun-playing the ukulele is something anyone can do with online UA-cam videos. Hang in there! I lost my taste for cakes and cookies in about six months. Your health is worth it. Best of luck! ❤
@@Bakerqueen925 Agree with @wallhagens2001 -- Hang in there! I bake a lot too, and last week baked up 5 loaves of bread for the household and didn't try a single piece. Once I try one bite, it's game over. But give yourself more than one month to change your eating habits and tastes. :D
Always learn something new from Dr. Fung! Thank you for sharing your knowledge!
Dr. Fung, thank you so much for explaining the difference. Despite being inundated with diet literature, I had NO IDEA the "simple vs. complex carbs" terminology had been retired. The updated definitions are a lot more comprehensive.
Thanks Dr. Fung.
Would you please make us a LIST OF RESISTANT STARCH FOODS and how best to prepare them for maximum insulin resistance. Thanks ❤
Rice bread potatoes boiled or baked bread put in fridge overnight. Watch quality quantity timing if gluten sensitivity.Cooling, vinegar,walking after meals.No flour go for the whole natural foods.
Cooling, vinegar, protein and fat with carb, fermented foods, phenolic, not refined,walking,fibers,
Google it
bread is terrible once u chill it in fridge
Freeze it only
Dr. Fung, it was good to hear from you again.
Bonjour from Quebec City. Always a pleasure to listen to you doc. You provide such good info / explaination which help us to understand the complexity of how things work. Merci, thank you so much ❤❤❤
Best Doctor online
This was super informative and I needed this❤. Thank you!
Thank you Doc..Lots of gratitude for the great work your doing for humanity...❤❤
Thank you Dr. Fung
Thank you Dr Jason . Always appreciate your videos .
Great video! Thank you Dr. Fung for being practical and realistic. People are different in their approaches to eating and life and your channel gives people the freedom to make informed choices, but to do so wisely, thus ensuring maximum health outcomes.
I was able to lose 20 lbs within the last 4 months simple by removing processed foods ( flour and drastic cut down in rice intake) and sugars from my daily diet and it made a huge difference! I do dry fasting twice per week during the month of Ramadhan. I also eat 7:17 hrs, from 7 to 2 most time is my feeding time), walk every single day for 1 hr. .However, i have been eating rice since i was a child and I love rice, so I just eat 3 tbsp to keep me satisfied. i bought a low GI (51) basmati rice which i cook and refrigerate. I add lots of salad and protein and I do not have blood sugar spikes. I always eat half my salad ( cruciferous veggies and cucumbers etc),and meat first and then everything after. I am not going to jump on any diet bandwagon, I have been dieting for years and this works best for me, lower carbs and fats and normal protein. I am 62 without metabolic syndromes. I am also at the lower end of my BMI.
Thanks Dr Fung for all you do for the modern world. You're a life saver. I learned a lot. Thanks for the video 🎉🎉🎉🎉
You were mentioned in another video so I had to come check you out and love what I’m hearing. Fantastic information! Thank you!
Thank you Dr. Fung! I appreciate all your work! IF is one of the topics that inspired me to start my channel. You do great work!
I learned something. Thank you, Jason. 🎉 I would have liked a short list of example starch foods for each category. What starch foods are more resistant to amalose. Etc.
Yes, a list would be super to have!
Agreed!
A list of some sort would be very helpful!
Google it
You are a hero, Doctor!!❤❤❤❤
thank you, Dr. Fung
Finally👍👍This is a keeper - Many Thanks
Thank you Dr. Fung ❤
Good, helpful information. Straightforward. Thank you so much for what you do.🎉
Thank you Dr. Fung for all the updated information. I have been implementing some of these technics when preparing my food. This brings clarity to why some of my changes work better than others. I am carnivore at present and there are times where being at events I do not have choices that allow me to eat carnivore only. I can now pick more wisely. While cooking for guests I can be a gracious host as I prepare a menu both healthy and palatable for everyone.
That's a great explanation. Thank you
Thank you Dr Fung.
This is a fantastic video - so much information and easy to understand. Thank you!
DR. FUNG👍👍👍
I know you are based in Canada. But if you happen to know of any doctors in NYC that practice exactly what you preach, *please* let me know! Extremely difficult to find a great doctor like you around here that actually cares about your health!
Awesome info video thanks for sharing
Thank you!
Hi Dr. Fung! Thank you! 😃🙏🩵🩵
Thanks again Dr Fung. Your videos helped me completely reverse my type 2 diabetes and get my weight under control. Do you have a quick glance chart of which foods fall into the categories you mention?
Loved this explanation, thank you
Thank you for this useful information.
Gary Brecka has touched on this during his talks but this takes a factual nugget of information to a basic understanding. Thank you so much.
Thanks Dr. Fung
Love all of Dr. Fungs videos. Like everybody else here, you have saved my life. Down 73 lbs and normalized A1c and reversed chronic kidney disease by going carnivore. That said, I find this information very interesting from a biochemical standpoint, but it would be an absolute nightmare for the average schmo like me to translate into "what's for dinner". I'll stick with strict carnivore for now (need to lose 27 more lbs to reach my goal), and then I may experiment with adding some carbs back to my diet to see if I can tolerate them without losing all my hard work over the last year! My concern here is that we would justify adding carbs to a diet that we already know doesn't work for us. Like saying some types of cigarettes might produce less lung cancer, haha. Carnivore just works, and keeps it simple. Keep up the great work!
U nailed it
Poison isn’t better poison just slower poison
Thank you❤
Thank you Dr Fung for the video! Could you please talk about maintaining weight loss?
Very clear explanation.
One of my favorite persons and doctors.
Interesting perspective. Well done, thank you for sharing
Thank you ❤
I’m telling my friends with diabetes that they can reverse it, Thanks Dr🥊
❤ brilliant advice Jason you are a genius.😊
Great info! Thank you!
Thank you great video
Thank you 😊
Could someone please break this down into dummy terms for me. I’m still confused. Would’ve been nice if he summarized at the end or just gave a good/bad list. 😅
Imagine you have two types of sugar cubes: fast sugar and slow sugar. The fast sugar cubes melt really quickly in water, and when you eat them, they give your body a super quick boost of energy. This is not so great because your body then has to work really hard, really fast to handle all that energy, which can make you gain weight if it happens a lot.
Now, the slow sugar cubes melt slowly when you put them in water. When you eat these, your body gets energy at a nice, steady pace, which is much better for you. These slow sugars are found in certain foods, and they help you not to gain weight because your body manages the energy better.
Jason Fung talks about how eating more of these slow sugars-found in things like certain plants and special types of starch-instead of fast sugars, can help you stay healthy and not gain extra weight. He explains different ways to make your sugars slow down, like adding some protein or vinegar to your meals, which helps your body handle the sugar even better.
His cookbook has a great summary, you might be able to get it at your local library!
@@marcelosilveira7079appreciate this
Rice - cook, chill it and add oils. Potatoes- cook, chill, add vinegar as in make potato salad.
I used to eat white rice every day but now I do 2 to 3 times a month. I cook it and chill it for to to 3 days and make garlic fried rice using avocado oil or olive oil and add eggs to it.
Thank you, Dr Fung. I followed you since December 2018 when I read the Diabetic Code. Since 2018 I have done IF 16:8 protocol and it worked well for me.
I boil the rice and then drain it like cooking pasta. I was told I would have less starch than if I used the absorption method to cook the rice. I wonder if I consume less carbs that way.
You are some soul Dr Fung
Hmmmm
So, here in Greece , traditionally they eat rice with butter.
Most of the time they low fry rice in olive oil
Then they add the water.
Thank you Dr
Thank you🎉
Hi Dr Fung, thanks for this video, very interesting. It was quite high in scientific facts. Is it possible to do another video to follow this one with suggestions for what to do with the starches to make them low index/resistant and which starches works best with these techniques. This would be so helpful. So grateful to you for your ongoing dedication to help us with living a healthy lifestyle when it comes to diet and food.
Thanks!
Amazing topic
Millions Thanks Dr. As I’m from medical field I can easily catch up ….thanks again..
That was very informative thanks!
Really interesting - thank you!
Although the science behind all this is fascinating and you definitely are the expert on the subject, I really don't have the time (or the brain) to process it all. Can you, perhaps at the end of videos like this, just give a list of "Eat this" "Don't eat this" or however else it could be presented that would simply summarize for me, in light of the information, what I should have for my meals today?
I'm not Dr. Fung, but based on his books, lectures, and YT videos he'd likely tell you:
1. Eat whole foods. Avoid/eliminate UPF's aka "food".
2. Focus on whole food protein and fats.
3. Practice daily IF, 12 hours minimum unless you are underweight or a growing infant/toddler.
4. Practice weekly extended fasts if you are obese, have metabolic syndrome, or generally want to increase your good health.
5. If eating carbohydrates make sure they are whole foods.. eat them after eating protein. For starches, choose short grain brown rice over jasmine rice, cold potatoes instead of warm potatoes, and carbohydrates that have lots of phytonutrients... not stripped UPF's.
6. Reduce stress and improve quality of sleep. Both effect body composition and health.
@@AzaleaBeevery nice answer
@@AzaleaBeenicely explained. I also do watch his videos, but you have summarised well.
@@smitabhave7355 Thank you.
@@AzaleaBee Thank you for taking the time to reply. A few questions: What are "whole" foods and "whole" proteins and fats? What are "whole food carbohydrates"?(Again, I'd really really really benefit from a simple list.) What is UPF? In #1, what do you mean by "aka 'food'"? By the way, I sleep great and do a 17 hour IF daily. I am a 5'5" female stuck at 130 lbs. and have been trying to lose those last 5 pounds for almost a year.
Good morning Dr Jason fung from beautiful Arizona 🇺🇸
Scottsdale
Same!
Thank you 👍💟
Wonderful info. Easy to follow, read, understand tho agree best foods would be helpful. Thank you😊🍒🥐🧇
Great video. I am insulin resistant so it is good to know a safe and healthy way to eat carbs.
Much love
And I have wrote it down in my notebook so it might help me on my diet Pattern and my daily habits of eating 🎉
This is a great summary of research and how to apply it. I am going to watch it again so that I remember more than vinegar on cold potato salad. 😊
That's my current takeaway, and I'm glad I like the texture of steel-cut oats over the pudding-like regular oats.
Thank you
Good day Dr.jason
Great video long time subscriber, & keto, weight loss and your books, I would like a list of the best food for resistant carbs
Thanks for your work! I'm interested in your thoughts on oxalates and their effects on the body. Thanks!!
Love u so much doc
Thank you Jason. One word of advice on formating: zoom out the camera so your upper body takes the left of the screen and put the text on the right rather than above your head. Wondeful information regardless, and thank you for all you do!
Don't forget to breathe while speaking Dr Fung 😅
I love your content and thank you from the bottom of my heart! ❣️
Thanks for info
Nice video.Thanks.
Great information. Thank you for your time and uploading this video.
Very informative Doc. I did know about basmati rice but learned such a lot from this video. The low carb thing is catching on here in Australia. I'm wondering what you think about low carb breads.
Dr fung , can you make a vedio on fasting during secretory phase of menstrual cycle.
It would be greatly appreciated
And thank you for sharing such important information