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π₯ Make smarter food choices. Become a member at http://zoe.com Carbs are one of the most misunderstood aspects of nutrition. For decades, theyβve been praised, demonized, and debated. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health. In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach. The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you. π± Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Why sugar is irresistible 01:39 Quickfire questions 03:06 What is a carb? 07:43 Is rice healthy? 08:56 What makes sugars unhealthy? 11:49 Truth about sugar spikes 14:49 Potatoes, white rice, bread and pasta 18:44 'Big Food' industry 21:22 What is a good carb? 27:32 Effects of low carb diets 33:18 Effects on mood & energy 36:25 Tim's favourite carbs 39:48 When should you eat carbs? 41:47 Eating carbs with other foods 46:45 Should you freeze bread? 50:33 The healthiest rice 50:53 Is multigrain and wholemeal healthy? 56:20 Should you consume flour? 59:45 Easy way to improve healthy carb intake πBooks by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide Mentioned in today's episode Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in Journal of the American Medical Association https://jamanetwork.com/journals/jama/fullarticle/2751719 Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization https://www.who.int/publications/i/item/9789240073593?utm_source=chatgpt.com Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal https://www.bmj.com/content/bmj/382/bmj-2022-073939.full.pdf?utm_source=chatgpt.com Low-Carbohydrate Diet, 2023, published in National Library of Medicine https://www.ncbi.nlm.nih.gov/books/NBK537084/ Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public Health https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/ Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available here: https://zoe.com/learn/category/podcasts
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This Nutrient Helps Insulin Resistance & Weight Loss Discover the secret to reversing insulin resistance with just one powerful nutrient! Insulin resistance can lead to a host of health problems, including type 2 diabetes, weight gain, and metabolic syndrome. But what if you could overcome insulin resistance and regain control of your health? In this video, Dr. Janine reveals the one nutrient that can make all the difference. From improving glucose uptake to enhancing insulin sensitivity, this miracle nutrient is the key to unlocking a healthier, happier you. So, what are you waiting for? Watch now to learn how to say goodbye to insulin resistance for good! Links to supplements mentioned in this video. Quercetin β Vitatree Seasons Support: https://us.vitatree.com/para-vide/ Links to studies mentioned in this video. Quercetin is equally or more effective than resveratrol in attenuating tumor necrosis factor-{alpha}-mediated inflammation and insulin resistance in primary human adipocytes - https://pubmed.ncbi.nlm.nih.gov/20943792/ Onion peel extract reduces the percentage of body fat in overweight and obese subjects: a 12-week, randomized, double-blind, placebo-controlled study - https://pmc.ncbi.nlm.nih.gov/articles/PMC4819128/ Watch the Dr. Janine Show Live -Online every Tuesday at 11 am EST -And chat with Dr. Janine live during the show. -Online Wednesday at 1 pm EST for Q&A Connect with Doctor Janine: Instagram: https://www.instagram.com/doctorjanine Facebook: https://www.facebook.com/janine.bowring.9 Twitter: https://x.com/drj9live TikTok: https://www.tiktok.com/@j9naturally?lang=en YouTube: https://www.youtube.com/user/vitatree Website: https://www.drjaninebowring.com/ Apple Podcast: https://podcasts.apple.com/ca/podcast/the-dr-janine-show-podcast/id1516176358 Spotify: https://open.spotify.com/show/3ZtMTHSexO6HaGEEVdVb5U Pinterest: https://www.pinterest.ca/drj9live Website: https://www.drjaninebowring.com/ BeStill By Dr. Janine ND: https://www.youtube.com/@bestilldrjanine J9CON250218
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