DR.Diet by Kingsley

𝐓𝐡𝐢𝐬 𝐉𝐮𝐥𝐲 23, 𝐝𝐨𝐧'𝐭 𝐣𝐮𝐬𝐭 𝐜𝐞𝐥𝐞𝐛𝐫𝐚𝐭𝐞 𝐰𝐢𝐭𝐡 𝐮𝐬—𝐛𝐞 𝐬𝐨𝐦𝐞𝐨𝐧𝐞'𝐬 𝐥𝐢𝐟𝐞𝐬𝐚𝐯𝐞𝐫

As Juan Dialysis Center celebrates its 1st Anniversary, 𝐰𝐞'𝐫𝐞 𝐜𝐡𝐨𝐨𝐬𝐢𝐧𝐠 𝐭𝐨 𝐜𝐞𝐥𝐞𝐛𝐫𝐚𝐭𝐞 𝐧𝐨𝐭 𝐛𝐲 𝐫𝐞𝐜𝐞𝐢𝐯𝐢𝐧𝐠—𝐛𝐮𝐭 𝐛𝐲 𝐠𝐢𝐯𝐢𝐧𝐠 𝐛𝐚𝐜𝐤 𝐭𝐨 𝐨𝐮𝐫 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲.

🩸 𝐉𝐔𝐀𝐍 𝐁𝐋𝐎𝐎𝐃, 𝐎𝐍𝐄 𝐋𝐈𝐅𝐄
Blood Donation Drive
In partnership with the 𝙋𝙝𝙞𝙡𝙞𝙥𝙥𝙞𝙣𝙚 𝙍𝙚𝙙 𝘾𝙧𝙤𝙨𝙨

📅 𝐉𝐮𝐥𝐲 23, 2026
⏰ 8:00 AM – 3:00 PM
📍 Juan Dialysis Center
Baligatan, City of Ilagan

𝑬𝒗𝒆𝒓𝒚 𝒅𝒐𝒏𝒂𝒕𝒊𝒐𝒏 𝒊𝒔 𝒎𝒐𝒓𝒆 𝒕𝒉𝒂𝒏 𝒋𝒖𝒔𝒕 𝒃𝒍𝒐𝒐𝒅.
𝑰𝒕'𝒔 𝒉𝒐𝒑𝒆 𝒇𝒐𝒓 𝒂 𝒑𝒂𝒕𝒊𝒆𝒏𝒕 𝒇𝒊𝒈𝒉𝒕𝒊𝒏𝒈 𝒇𝒐𝒓 𝒍𝒊𝒇𝒆.
𝑰𝒕'𝒔 𝒂𝒏𝒐𝒕𝒉𝒆𝒓 𝒃𝒊𝒓𝒕𝒉𝒅𝒂𝒚 𝒄𝒆𝒍𝒆𝒃𝒓𝒂𝒕𝒆𝒅.
𝑰𝒕'𝒔 𝒂𝒏𝒐𝒕𝒉𝒆𝒓 𝒇𝒂𝒎𝒊𝒍𝒚 𝒌𝒆𝒑𝒕 𝒘𝒉𝒐𝒍𝒆.

💪 If you're healthy and eligible, we invite you to become someone's hero—without wearing a cape.

❤️ Together, let's make our 1st Anniversary a celebration that truly saves lives.

📲 𝙏𝙖𝙜 𝙮𝙤𝙪𝙧 𝙛𝙖𝙢𝙞𝙡𝙮 𝙖𝙣𝙙 𝙛𝙧𝙞𝙚𝙣𝙙𝙨.
🤝 Share this post and help us reach more lifesavers.
🩸 See you on July 23!

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📞 0918-902-1007
📞 0967-211-2522

CARBOHYDRATES ARE NOT THE ENEMY.

Carbohydrates are the body’s preferred source of energy. Every day, your brain, muscles, red blood cells, and many vital organs rely on glucose to function efficiently.

Why are carbohydrates essential?

• Brain function. The brain uses about 120 grams of glucose daily under normal conditions. While it can adapt to ketones during prolonged fasting or ketogenic diets, glucose remains its preferred fuel.

• Physical performance. Carbohydrates replenish muscle glycogen, allowing you to perform better during exercise, work, and daily activities. Low glycogen leads to early fatigue, reduced endurance, and poorer performance.

• Protein sparing effect. Adequate carbohydrate intake prevents your body from breaking down muscle protein to produce glucose for energy.

• Supports metabolism. Carbohydrates help regulate the efficient metabolism of fats. Without enough carbohydrates, fat breakdown becomes incomplete, leading to increased ketone production.

• Digestive health. Many carbohydrate-rich foods—such as fruits, vegetables, legumes, and whole grains—provide dietary fiber that promotes healthy bowel movements, supports the gut microbiome, and may reduce the risk of several chronic diseases.

What happens when carbohydrates are too low?

A very low- or no-carbohydrate diet may result in:

* Fatigue and low energy
* Difficulty concentrating (“brain fog”)
* Irritability and mood changes
* Constipation due to inadequate fiber intake
* Reduced exercise performance
* Muscle loss if protein intake is inadequate
* Increased risk of nutrient deficiencies when healthy carbohydrate sources are unnecessarily eliminated
* Ketosis, which is expected on ketogenic diets but may cause symptoms such as headache, nausea, or bad breath during adaptation

Are low-carbohydrate diets always bad?

No. Low-carbohydrate and ketogenic diets can be beneficial for selected individuals under appropriate medical or dietetic supervision, particularly for specific medical conditions or certain weight-loss strategies. However, they are not inherently superior for everyone and are often difficult to sustain long term.

The goal is not to fear carbohydrates—it is to choose the right kinds.

Choose more:
✅ Whole grains
✅ Fruits
✅ Vegetables
✅ Legumes
✅ Root crops

Limit:
⚠️ Sugar-sweetened beverages
⚠️ Excess sweets and desserts
⚠️ Highly refined carbohydrate-rich foods eaten in excess

Carbohydrates do not make people unhealthy. Poor overall dietary patterns do. Balance, moderation, and food quality matter far more than eliminating an entire macronutrient.

Evidence-based nutrition always beats nutrition myths.

References

1. World Health Organization (WHO). *Carbohydrate intake for adults and children: Guideline* (2023)⁠ – Recommends obtaining carbohydrates primarily from whole grains, fruits, vegetables, and legumes, emphasizing carbohydrate quality.
2. National Academies of Sciences, Engineering, and Medicine. *Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids* (2005)⁠ – Established the Recommended Dietary Allowance (RDA) of 130 g/day of carbohydrate for adults to meet the brain’s glucose requirements and recommends 45–65% of total calories from carbohydrates.
3. National Center for Biotechnology Information (NCBI). *Carbohydrates* (Review Article)⁠ – Reviews the physiological roles of carbohydrates in energy metabolism, brain function, glycogen storage, and dietary fiber.
4. National Library of Medicine (NCBI Bookshelf). *Recommended Dietary Allowances: Carbohydrates and Fiber*⁠ – Describes glucose as a major energy source for most tissues and discusses carbohydrate metabolism.