Tips For Novice Cooks: Sugar

Overview of granulated sugars available to consumers for home cooking and baking.

In this video:

• Natural versus added sugars. 00:35
• Types of sugar. 00:50
• Measuring sugars. 1:36
• Storing sugar. 2:14

Carbs Versus Calories

Low carb diets have guaranteed weight loss and disease prevention for more than 60 years. Instead of low carb they should be called low refined carb diets.

Replacing carbs with fat and protein may not be enough to cause weight loss and prevent or cure chronic diseases like type 2 diabetes and high blood pressure. Billions of people around the world eat high plant food diets and live long, healthy lives.

In this video:

• Sources of food calories (energy). 00:39
• What are carbs? 00:56
• Processed versus natural carb calories. 2:03
• Carbs and diabetes. 2:48
• Carbs and weight gain. 4:27

Ketosis Facts & Myths

Keto diets are very low carb diets. Its goal is replacing glucose with ketones for fuel. Many keto diets are low carb diets that can cause vitamin and mineral deficiencies and have negative long-term health benefits. Many keto recipes provide more calories than a balanced diet of animal and plant foods. Fats make up 60% to 80% of a recipes calories, and fat has more than twice the calories (9 per gram) of carbohydrates and protein.

In this video:

• What is ketosis? 00:52
• What are keto diets? 2:11
• Keto diet and calorie counting. 4:46
• Ketosis without keto diets. 6:59
• Reduce calories, reduce carbs, or both? 8:25
• Keto diets and essential nutrients. 9:35
• Ketosis and protein. 11:02
• Ketosis essential vitamins and minerals. 12:15

Is Your Diet Nutrient Deficient?

Essential nutrients must come from your diet because your body cannot make them. Essential nutrients include fat, carbohydrates, protein, vitamins and minerals.

Many diets are nutrient deficient emphasizing some essential nutrients and not others. Nutrient deficient diets require supplemental nutrients.

This video shares how to verify your diet provides all essential nutrients your body needs before resorting to dietary supplements.

In this video:

• Essential nutrients & nutrient deficiencies. 00:32
• Symptoms and tests:
• Fat deficiency 3:14
• Protein deficiency 4:46
• Carbohydrate deficiency 6:47
• Mineral deficiency 8:42
• Vitamin deficiency 11:37
• Home testing and self-help risks. 13:10

Fast Metabolism And Weight Loss

Your metabolism works 24 hours a day to keep you alive but, does a fast or slow metabolism affect your weight and weight loss? A fast or slow metabolism has more to do your level of activity that your diet. Most people can to increase their metabolism without dietary supplement and fad diets. And, no supplement or diet will significantly effect weight gain caused by your genes, hormones, and medications.

In this video:

• What is metabolism? 00:44
• Sources of dietary energy. 2:29
• How your body burns calories. 3:23
• Metabolism and breaking your fast. 5:51
• 700 calorie meals. 7:31
• Excess calories and body fat. 10:30

Fast Carbs Versus Slow Carbs

People have talked about carbohydrates decades. The talk revolves around eating too many sugar and starch carbs. This video shares why the type not quantity of carbs can affect your weight and health, and how some natural foods are condemned as high carb and high glycemic index when in truth they are not.

In this video:

• Types of carbohydrates. 00:35
• Fast carbs. 3:44
• Slow carbs. 5:08
• Fast carbs and glycemic index. 6:47
• Slow carb food calories. 10:52

Eating A Low Carb vs. Low Plant Food Diet

There are many low carb diets. Eating a low carb diet does not mean eating a low plant food diet. Plant foods are a major source of carbohydrates. Plant foods also provide fat, protein and 100’s of other nutrients. Plant foods are a major source of antioxidant, anti-inflammatory, and anti-cancer nutrients. Plant foods are also  low inflammation foods.

This video shares some differences between eating a low plant food versus a low carbohydrate diet and the health benefits of plant foods.

In this video:

• What is a carbohydrate? 00:44
• Sources of carbohydrates. 2:06
• Natural versus refined carbs. 2:36
• Diabetes, sugar and starch. 4:07
• Plant food health benefits. 7:08
• High plant food, low carb diet. 10:15

Carbs, Digestion & Blood Sugar Spikes

Carbohydrates (carbs) have been associated with weight gain for decades. This video shares how the human body digests and absorbs sugar and starch from carbohydrates and why an abundance of minimally processed carbs are better than diets high in refined carbs.

In this video:

• Types of carbs. 00:38
• Types of sugar. 1:07
• Carbs and blood sugar levels. 2:06
• Blood sugar and diabetes. 4:16
• How your body digests sugar and starch. 5:31

Essential Nutrients: Fad vs. Balanced Diets

Many popular fad diets are nutrient deficient diets marketed to overweight and obese people with one or more chronic diseases.

Nutrient packed balanced diets like Mediterranean and DASH (Dietary Approaches to Stop Hypertension) have been around for decades and in some cases millennia. They do not generate as much publicity or interest because they are not rapid weight loss diets. By eating a diet providing the nutrients your body needs, one can lose excess weight and keep it off.

In this video:

• What are essential nutrients? 00:35
• Nutrient abundant & deficient diets. 1:42
• Low carb 2:45
• Paleo 5:53
• Keto 7:20
• DASH 7:49
• Mediterranean 9:13

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