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Dr Santhosh Jacob
India
Приєднався 9 лип 2012
Official Channel of Dr Santhosh Jacob
Orthopedic Surgeon and Regenerative medicine specialist with an passion to simplify medicine for patients especially the field of Orthopedic Surgery,Orthobiologics, and Sports Injury Management.
professional credits
Board certified Orthopedic surgeon with special interest in minimal access surgeries,joint replacements and musculoskeletal ultrasound.
I believe use of regenerative cells in orthopedic surgery(Orthobiologics )will amplify results in conventional and minimal access Orthopedics.
Keen interest and expertise in ultrasound guided orthobiological interventions for many sports injuries.
Director- Orthopedics & Sports medicine at Bewell Hospitals,T nagar .
www.drsanthoshjacob.com
Orthopedic Surgeon and Regenerative medicine specialist with an passion to simplify medicine for patients especially the field of Orthopedic Surgery,Orthobiologics, and Sports Injury Management.
professional credits
Board certified Orthopedic surgeon with special interest in minimal access surgeries,joint replacements and musculoskeletal ultrasound.
I believe use of regenerative cells in orthopedic surgery(Orthobiologics )will amplify results in conventional and minimal access Orthopedics.
Keen interest and expertise in ultrasound guided orthobiological interventions for many sports injuries.
Director- Orthopedics & Sports medicine at Bewell Hospitals,T nagar .
www.drsanthoshjacob.com
Are carbohydrates necessary for you ( TAMIL )
The Basics of Carbohydrate Nutrition
1. Introduction
Carbohydrates are one of the three macronutrients essential for human nutrition, alongside proteins and fats. They are the body’s primary source of energy, especially for the brain and muscles during physical activity. Carbohydrates are found in a wide variety of foods, including fruits, vegetables, grains, and dairy products.
2. Classifications
Carbohydrates are classified into three main categories:
1. Sugars: Simple carbohydrates, such as glucose, fructose, and sucrose.
2. Starches: Complex carbohydrates found in foods like bread, rice, and potatoes.
3. Fiber: Non-digestible carbohydrates found in plant foods, essential for digestive health.
3. Nutritional Facts
• Energy Content: Carbohydrates provide 4 calories per gram.
• Daily Intake Recommendation: The Dietary Guidelines for Americans recommend that carbohydrates make up 45-65% of total daily calories.
• Sources: Whole grains, fruits, vegetables, legumes, and dairy products are good sources of carbohydrates.
4. Different Types of Carbohydrates
1. Simple Carbohydrates: Found in foods like fruits, milk, and sweeteners (sugar, honey).
• Quick source of energy
• Can cause rapid spikes in blood sugar levels
2. Complex Carbohydrates: Found in whole grains, legumes, and starchy vegetables.
• Provide sustained energy
• Contain fiber, vitamins, and minerals
• Help maintain stable blood sugar levels
5. How to Eat Carbohydrates in Your Meal
• Balanced Diet: Combine carbohydrates with proteins and fats to slow down digestion and maintain stable blood sugar levels.
• Portion Control: Use a plate model - fill half your plate with vegetables, one-quarter with protein, and one-quarter with carbohydrates.
• Carb Counting: For those managing blood sugar, counting grams of carbohydrates can be helpful. Aim for consistent intake throughout the day.
Recommended Ratios and Quantities
• General Population: 45-65% of daily calories from carbohydrates.
• Active Individuals: May require more carbohydrates to replenish glycogen stores.
• Caloric Intake: Adjust based on individual energy needs and activity levels. For example, a 2000-calorie diet should include 225-325 grams of carbohydrates.
6. A Note on Fiber
• Types of Fiber: Soluble (dissolves in water) and insoluble (does not dissolve in water).
• Benefits: Aids in digestion, helps maintain bowel health, lowers cholesterol levels, and controls blood sugar levels.
• Recommended Intake: 25 grams per day for women and 38 grams per day for men.
7. A Note on Sugar Alcohols
• Types: Include xylitol, erythritol, sorbitol, and maltitol.
• Uses: Often used as low-calorie sweeteners in sugar-free and reduced-calorie foods.
• Benefits: Provide fewer calories than sugar and have a lower impact on blood sugar levels.
• Considerations: Can cause digestive issues like bloating and diarrhea when consumed in large amounts.
Understanding carbohydrate nutrition helps in making informed dietary choices, leading to better health and energy management. Balancing different types of carbohydrates and being mindful of their sources can contribute to overall well-being.
6 Key Points to Remember When Choosing Carbohydrates
1. Choose Whole Grains Over Refined Grains:
• Whole grains (brown rice, quinoa, oats) retain more nutrients and fiber compared to refined grains (white bread, white rice).
• They help maintain steady energy levels and promote digestive health.
2. Prioritize High-Fiber Foods:
• Opt for foods rich in dietary fiber such as vegetables, fruits, legumes, and whole grains.
• Fiber aids digestion, helps control blood sugar levels, and supports heart health.
3. Limit Added Sugars:
• Minimize intake of foods and beverages with added sugars (soda, candy, baked goods).
• Excessive sugar can lead to weight gain, poor metabolic health, and increased risk of chronic diseases.
4. Balance Carbohydrate Intake with Protein and Fat:
• Combining carbohydrates with protein and healthy fats can slow digestion, prevent blood sugar spikes, and keep you fuller longer.
• Examples include pairing whole-grain bread with nut butter or adding avocado to a quinoa salad.
5. Pay Attention to Portion Sizes:
• Be mindful of portion sizes to avoid overconsumption of calories and maintain a balanced diet.
• Use tools like measuring cups or visual aids (e.g., a serving of rice is about the size of a fist) to manage portions.
6. Choose Nutrient-Dense Sources:
• Select carbohydrate sources that provide additional nutrients like vitamins, minerals, and antioxidants.
• Examples include sweet potatoes, berries, and beans, which offer more than just carbohydrates.
By keeping these points in mind, you can make healthier carbohydrate choices that contribute to overall nutrition and well-being.
1. Introduction
Carbohydrates are one of the three macronutrients essential for human nutrition, alongside proteins and fats. They are the body’s primary source of energy, especially for the brain and muscles during physical activity. Carbohydrates are found in a wide variety of foods, including fruits, vegetables, grains, and dairy products.
2. Classifications
Carbohydrates are classified into three main categories:
1. Sugars: Simple carbohydrates, such as glucose, fructose, and sucrose.
2. Starches: Complex carbohydrates found in foods like bread, rice, and potatoes.
3. Fiber: Non-digestible carbohydrates found in plant foods, essential for digestive health.
3. Nutritional Facts
• Energy Content: Carbohydrates provide 4 calories per gram.
• Daily Intake Recommendation: The Dietary Guidelines for Americans recommend that carbohydrates make up 45-65% of total daily calories.
• Sources: Whole grains, fruits, vegetables, legumes, and dairy products are good sources of carbohydrates.
4. Different Types of Carbohydrates
1. Simple Carbohydrates: Found in foods like fruits, milk, and sweeteners (sugar, honey).
• Quick source of energy
• Can cause rapid spikes in blood sugar levels
2. Complex Carbohydrates: Found in whole grains, legumes, and starchy vegetables.
• Provide sustained energy
• Contain fiber, vitamins, and minerals
• Help maintain stable blood sugar levels
5. How to Eat Carbohydrates in Your Meal
• Balanced Diet: Combine carbohydrates with proteins and fats to slow down digestion and maintain stable blood sugar levels.
• Portion Control: Use a plate model - fill half your plate with vegetables, one-quarter with protein, and one-quarter with carbohydrates.
• Carb Counting: For those managing blood sugar, counting grams of carbohydrates can be helpful. Aim for consistent intake throughout the day.
Recommended Ratios and Quantities
• General Population: 45-65% of daily calories from carbohydrates.
• Active Individuals: May require more carbohydrates to replenish glycogen stores.
• Caloric Intake: Adjust based on individual energy needs and activity levels. For example, a 2000-calorie diet should include 225-325 grams of carbohydrates.
6. A Note on Fiber
• Types of Fiber: Soluble (dissolves in water) and insoluble (does not dissolve in water).
• Benefits: Aids in digestion, helps maintain bowel health, lowers cholesterol levels, and controls blood sugar levels.
• Recommended Intake: 25 grams per day for women and 38 grams per day for men.
7. A Note on Sugar Alcohols
• Types: Include xylitol, erythritol, sorbitol, and maltitol.
• Uses: Often used as low-calorie sweeteners in sugar-free and reduced-calorie foods.
• Benefits: Provide fewer calories than sugar and have a lower impact on blood sugar levels.
• Considerations: Can cause digestive issues like bloating and diarrhea when consumed in large amounts.
Understanding carbohydrate nutrition helps in making informed dietary choices, leading to better health and energy management. Balancing different types of carbohydrates and being mindful of their sources can contribute to overall well-being.
6 Key Points to Remember When Choosing Carbohydrates
1. Choose Whole Grains Over Refined Grains:
• Whole grains (brown rice, quinoa, oats) retain more nutrients and fiber compared to refined grains (white bread, white rice).
• They help maintain steady energy levels and promote digestive health.
2. Prioritize High-Fiber Foods:
• Opt for foods rich in dietary fiber such as vegetables, fruits, legumes, and whole grains.
• Fiber aids digestion, helps control blood sugar levels, and supports heart health.
3. Limit Added Sugars:
• Minimize intake of foods and beverages with added sugars (soda, candy, baked goods).
• Excessive sugar can lead to weight gain, poor metabolic health, and increased risk of chronic diseases.
4. Balance Carbohydrate Intake with Protein and Fat:
• Combining carbohydrates with protein and healthy fats can slow digestion, prevent blood sugar spikes, and keep you fuller longer.
• Examples include pairing whole-grain bread with nut butter or adding avocado to a quinoa salad.
5. Pay Attention to Portion Sizes:
• Be mindful of portion sizes to avoid overconsumption of calories and maintain a balanced diet.
• Use tools like measuring cups or visual aids (e.g., a serving of rice is about the size of a fist) to manage portions.
6. Choose Nutrient-Dense Sources:
• Select carbohydrate sources that provide additional nutrients like vitamins, minerals, and antioxidants.
• Examples include sweet potatoes, berries, and beans, which offer more than just carbohydrates.
By keeping these points in mind, you can make healthier carbohydrate choices that contribute to overall nutrition and well-being.
Переглядів: 8 079
Відео
Basics of nutrition part 1 - intro to macros and micros
Переглядів 17 тис.9 годин тому
Macro and micronutrients outline I’ve mentioned essential amino acids as 21 or 22 instead of all amino acids. Essential are 9 and rest are non or semi essential. 1. Carbohydrates 4 cal per gm • Functions: Primary energy source, supports brain function, kidney, heart muscles, and central nervous system. • Types: • Simple Carbohydrates: Sugars found in fruits, vegetables, milk, and milk products....
Simple steps to prevent or slow down greying of hair . ( TAMIL )
Переглядів 40 тис.21 годину тому
Simple steps to prevent or slow down greying of hair . ( TAMIL )
How to eat flax seeds for maximum effect? ( Tamil )
Переглядів 40 тис.14 днів тому
How to eat flax seeds for maximum effect? ( Tamil )
How much Gauva to eat everyday ? Pros and cons of vitamin C
Переглядів 18 тис.14 днів тому
1. Nutritional Values of Guava (per 100 grams) • Calories: 68 kcal • Carbohydrates: 14.3 g • Sugars: 8.92 g • Dietary Fiber: 5.4 g • Proteins: 2.6 g • Fats: 0.95 g • Saturated Fat: 0.286 g • Monounsaturated Fat: 0.087 g • Polyunsaturated Fat: 0.401 g • Water: 80.8 Health Benefits of Guava • High Vitamin C Content: Boosts the immune system, promotes healthy skin, and helps in the absorption of i...
Planning your diet with inflammatory bowel disease and chia seeds for weight loss🩺 ( Tamil )
Переглядів 6 тис.21 день тому
Planning your diet with inflammatory bowel disease and chia seeds for weight loss🩺 ( Tamil )
How to grow taller after 21 age 📈✅ ( Tamil ) explanation by Dr. Santhosh Jacob
Переглядів 62 тис.21 день тому
How to grow taller after 21 age 📈✅ ( Tamil ) explanation by Dr. Santhosh Jacob
Subja seeds vs Chia seeds and every thing else you wanted to know about Subja seeds ✔️.
Переглядів 45 тис.Місяць тому
Subja seeds vs Chia seeds and every thing else you wanted to know about Subja seeds ✔️.
How PRP or Platelet Rich Plasma helps reduce inflammation and pain ? (TAMIL )
Переглядів 10 тис.Місяць тому
How PRP or Platelet Rich Plasma helps reduce inflammation and pain ? (TAMIL )
Can we eat Mango 🥭🤯 the science behind this fruit 📈 ( tamil )
Переглядів 57 тис.Місяць тому
Can we eat Mango 🥭🤯 the science behind this fruit 📈 ( tamil )
The good, necessary and bad about chia seeds ( TAMIL )
Переглядів 254 тис.Місяць тому
The good, necessary and bad about chia seeds ( TAMIL )
Potato ! The most underrated vegetable for weight loss ( TAMIL )
Переглядів 28 тис.Місяць тому
Potato ! The most underrated vegetable for weight loss ( TAMIL )
Fruit or vegetables for weight loss/ fiber series !
Переглядів 33 тис.Місяць тому
Fruit or vegetables for weight loss/ fiber series !
Which is the best red meat ( TAMIL ) ? Beef vs pork vs lamb vs goat .
Переглядів 24 тис.Місяць тому
Which is the best red meat ( TAMIL ) ? Beef vs pork vs lamb vs goat .
Can we eat white rice 🍚 for weightloss ??( TAMIL )
Переглядів 48 тис.Місяць тому
Can we eat white rice 🍚 for weightloss ??( TAMIL )
Improve your productivity using these simple tools by Dr Santhosh Jacob .
Переглядів 15 тис.Місяць тому
Improve your productivity using these simple tools by Dr Santhosh Jacob .
3 simple ways to control food addiction in children
Переглядів 7 тис.Місяць тому
3 simple ways to control food addiction in children
Whey Protein is harmful ⚠️ ( TAMIL ) | ICMR Guidelines explained to be safe ✅
Переглядів 151 тис.Місяць тому
Whey Protein is harmful ⚠️ ( TAMIL ) | ICMR Guidelines explained to be safe ✅
8 simple tips to avoid injuries during workout 🏋️♂️
Переглядів 13 тис.Місяць тому
8 simple tips to avoid injuries during workout 🏋️♂️
grill chicken 🍗 is best source of protein ?
Переглядів 36 тис.Місяць тому
grill chicken 🍗 is best source of protein ?
Prunes vs dates nutrition in Tamil - fiber series part 1 .
Переглядів 57 тис.Місяць тому
Prunes vs dates nutrition in Tamil - fiber series part 1 .
Control your night cravings 🍦🍨 | part 2
Переглядів 10 тис.Місяць тому
Control your night cravings 🍦🍨 | part 2
How to control night cravings 🍨 ? | Part 1 tamil
Переглядів 18 тис.2 місяці тому
How to control night cravings 🍨 ? | Part 1 tamil
Paneer vs tofu which is best ? | explained in tamil ✅
Переглядів 69 тис.2 місяці тому
Paneer vs tofu which is best ? | explained in tamil ✅
Covishield and thrombotic events , Do we need to worry now ?(TAMIL)
Переглядів 15 тис.2 місяці тому
Covishield and thrombotic events , Do we need to worry now ?(TAMIL)
PRP treatment vlog | fixing heel pain without surgery in under 30 mins ✅
Переглядів 6 тис.2 місяці тому
PRP treatment vlog | fixing heel pain without surgery in under 30 mins ✅
Is eating chicken is safe 🤯? | explained in tamil ✅
Переглядів 57 тис.2 місяці тому
Is eating chicken is safe 🤯? | explained in tamil ✅
How many eggs can you eat in day ? Explains Dr Santhosh Jacob .
Переглядів 196 тис.2 місяці тому
How many eggs can you eat in day ? Explains Dr Santhosh Jacob .
Unfortunate event of death following Bariatric surgery - Dr Santhosh Jacob
Переглядів 10 тис.2 місяці тому
Unfortunate event of death following Bariatric surgery - Dr Santhosh Jacob
Sir, can a patient with hyperthyroidism consume this seeds?
#Whole grains,avoid refined flour #high fibre food #avoid added sugars #high protein &fibre(fruit salad) #portion control #nutritional carbs low cals foof
Useful👍👍
Very good information thank you sir
Sir enaku acl panni 2 years achi but again and again knee rotation aguthu weakness ah eruku doctor Ena panrathu plzz help
Can anyone explain if chia seeds taking long time any side effects may occur
Dr, excellent information Keep doing videos
👍👍👍👍👍👍
Thank you dr. Keep on educate us
70kg man =100g protein ok But fat 20% means in gram? Then also please mention Carbohydrates also in grams
May be not, but can we live without it?
insulin and macro nutrition
I am 82 & diabetic for long years. Under tabs & Insulin.Sugar spikes coming. 63kg. How much carb, Protein, Fat & Fibre I should take each day.Doing walking for 1 hour. Regards
How to consider glycemic index of carbs doc?
Hello sir ,good information always from you so useful I have a question please answer I'm following low carb high protein diet but I worried about my kidney it does affect kidney or not
1 doubt doc ur saying 1.2 - 1.5 gms of protein that is before cooking or after cooking like your eg for 70kg 90 gms of protein is required (300gm of nv or veggies before or after cooking weight)
Hello Sir , I am in USA , Would like to consult with you online ,could you please let me know how can i reach out to you ?
Acl surgery and medial surgery panavanga cycling panalama..oblique tear irundha cycling pana koodatha sir
Thyroid irundhal ena additional disease varum
Knee Surgery like acl repair and medial meniscus reconstruction panal CRP Uric acid increase aguma sir
Vitmin B12 Morethen 1000 Means sir
Can tell which vegetables are super good like pattanie...if vegetables are cooked for soop then its nutrition are gone ?
Hello Doctor, are there any really advantages in Apple cider vinegar?
Doctor நீங்க வேர Leval
Could you please share info about adding quinoa as a daily grains and compare it to rice please?
Sir please can you explain about Herbalife nutrition products
All packed food and processed food is not good to health doc but y u suggesting this .. yepdi pathalu ithu fresh food ila la
Hello doctor, Is processed food healthy?
How to treat auto immune disorder patient.
Sir please make a video about fenugreek for fiber topic.
Sir please make a video about h.pyoliri bacteria
Yes doctor you are right write rice gives that satisfaction.. Thanks for the nice tip
Fiber suppliment edukalama?
Very informative and easy for layman understanding
Hope🎉
Sir... Iam a keto diet follower former.. Now iam taking carb diet... As you telling... Iam taking.... Fenu greek... Sporut powder each meal... With a small banana piece
Superb doctor
Valuable information😊 thanks🙏 sir
Welcome to Finland !!! Thanks for all your videos. Quite detailed and informative.
We are in Turku 😃 thank you
Hi Sir... Welcome to Finland... Hope you and your family are enjoying the summer vacation...
Thank you 🙏🏽
Sir looking beautiful in beard like 20 aged boy
We regularly travel to Norway, so its always good to carry portable camping stove with gas can… canned channa, anammas soja protein patties, eggs, cottage cheese these are best
Hello doctor.. Multi grains a mixed a sapdalama? Or one grain at a time? .. what is phytic acid? Idhu badam la Iruka? Oru video la almond la phytic acid irukadhala almond a matha nuts oda mix pani sapda venam thaniya saptadhan better,ilati matha nuts sathu cancel out panum nu solranga,is that true?? ..adhu mari oru grain at a time sapdradhu good a ,mix pani grains sapdradhala edhna plus minus irundha solunga please 🙏
I’ll cover this antinutrients topic in a video
Easy ya puriyum padi sollavom
Time to go to school 🏫
If u can't understand...watch until u understand ...re watch and ... reduce the speed to 0.75x
Sir 2 month 5kg weight increase tips pls
Sir msc food technology patri video podunga full detailah please
Good information thank you Dr.
Thanks you Doc! Ocean of informations appreciate it❤😊your fan from Texas!😊
You are so welcome
Kindly make a video on amaranthus/rajgira
Thank you again for your informative video Dr.Santhosh. I’ve been following low carb, high protein diet, exercising regularly and so on, but struggling to correct my IFG(impaired fasting glucose)! It doesn’t go below 110, any specific method can I follow? I mean I walk after meals, physically active, eating healthy, but just couldn’t correct my IFG!!! Recently I learnt about physiological insulin resistance with low carb diet as well! So any guidance would be much appreciated.