These Foods (Carbs) Do NOT Spike Insulin
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- čas přidán 26. 06. 2024
- View the Full Study in Today’s Vid: academic.oup.com/ajcn/article...
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Reference
academic.oup.com/ajcn/article...
Timestamps⏱
0:00 - Intro
0:56 - Study from The American Journal of Clinical Nutrition: The Insulin Index of Foods
1:10 - Study Chart: The Insulin Response to Different Foods
1:43 - Shirataki Noodles
2:18 - Fenugreek
2:28 - Hearts of Palm (palm hearts)
2:58 - Chia & Flax
3:46 - Seaweed
4:32 - Seaweed & Shirataki Noodles Snack Roll-up
5:38 - Coconut Butter
6:18 - Bok Choy & Swiss Chard
6:58 - Eggs
7:31 - Protein & Insulin
8:17 - Recap
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it p0609
Thanks for all emanations (Keep it High-Up!), and for the Co-Creation of the Universe!
Bro', the lateral camera is a total 'disconnector' (it works only on much more 'passive'/dreamy presenters) - use that camera instead as a different frontal zoom framing/distance - also, the transition sounds are quite a bit too high-volume (esp. the bass freq.) on a Hi-Fi (with great low-ends/subwf.) system, and subsequently quite distracting for some.
The highest Blessings and unconditional Love (to Be!) !
So, a doubt, since liver is protein but has carbs in it, would the insulin response be high?
You are utterly wrong. Try watching videos from Dr Ken Barry about Prostate shrinking and insulin damage. And why don't you talk to him and put your theory with evidence. Come on. Be honest and a good human being. Speak to Dr Barry.
Thomas you are very very wrong. Educate yourself.
1:46 SHIRATAKI NOODLES
2:27 HEARTS OF PALM SPAGHETTI/PASTA
2:59: CHIA & FLAX
3:44 SEAWEED
5:37 COCONUT BUTTER
6:18 BOK CHOY & SWISS CHARD
7:03 EGGS
Thank You!
Y_l
10/2 Oh Costco sells a Delicious Chia Flax seed bread in Calif. Surprisingly delicious flavor & texture too! Flax seed & Coconut oil are tasteless I add on 🍳🥦🥬🥒🥗.
Thanks
All gross except eggs
Hi Thomas, I’m 75 and have been pre diabetic for over 30 years. I am finally getting lower glucose levels thank to your informative videos.
Are you blood type 0. Blood type 0 often reads as insulin resistance because its common for type 0 to be hypoglycemic (low blood sugar). [Low Protein]
As you just heard, protein helps raise insulin. Insulin is not bad, it's good. Too much/too high for too long is bad. Too little/too low insulin is literally deadly. This is how diabetic comas happen. First Aid teaches always give sugar!
Type-0 blood becomes hypoglycemic when the liver's protein pool becomes depleted. Then the insulin crashes and you get weak, shakey and faint. And you stabilized faster if you eat protein rather than sugar although sugar will replenish blood sugar it doesn't fix the problem with the depleted liver protein pool.
Once I learned why my hypoglycemia was happening. I stopped trying to worry about insulin and focused on consistent protein intake... I stopped having insulin problems.
Try making sure you get enough protein.
75 and commenting on CZcams videos.. legend! Salute sir
Congratulations👍🏼 we need to keep our seniors healthy and around to share history
Congratulations!!!! 👏
so cal here at 68+
RECAP Shirataki noodles, Fenugreek, Hearts of Palm (like fake pasta), Chia/Flax, kelp/Seaweed/nori, Straight fats like coconut butter, Veggies like Bok Choy and Swiss Chard, Eggs are better than beef. xoxo -k
Time to head to the grocery store. Shirataki noodles never heard of them hope i can find some to try
misleading title, those arent even carbs what the fuck?
@@bellcurve0 The most popular brand of Shirataki noodles is miracle noodle. Sprouts sells them if you have any nearby. The also sell direct from their website.
@@bellcurve0 they have them everywhere just make sure to not get the ones that are mixed with tofu
THANK YOU!!! 🙏🏼😃💖 I was literally just searching for this!
Even though we have been on a keto eating plan for some time now, we always want to keep learning about the food we eat and how they impact our health. Love this info! Thank you for sharing!
This channel helps me sort through the confusing keto guidelines so much. Thank you TDL!
I have entered my 4th day of fasting, and I love to listen about food. Such a pleasant torture, haha.
I do this too. Look at recipes, watch videos, make some keto bread which I can't eat lol
You are definitely not alone LOL! Just got done watching some Sous Vide Everything for a little mental exercise.
Funny cuz I’m at 48 hours now but I’m thinking of eating those noodles & broth for a month. Be in ketosis the whole time & not want to kill everyone around me haha
@@continueeducation7277 just make sure you're eating enough nutrients! You may get the calories but thats not the very nutrient dense
When I first started doing longer fasts, like three or five day fasts, I used to watch cooking shows. People thought I was crazy but somehow spending visual time with food helped satiate my desire for food and it was quite enjoyable.
Perfect! Started low spiking foods for one week today!
Very useful information.
Cheers mate really enjoy your vids!
Your videos are helping me so much. I was diagnosed with diabetes about 10 years ago and I am seeing better numbers now than I have in some time. I am learning so much from you and also Dr. Ken B. Thank you so much!
I put chia or flax on my salads. I love Asian burritos with nori, noodles, greens, eggs, celery, a little grated carrot and oil based dressing. So glad to know it doesn't spike insulin. There's a lot of texture when eating, different flavors and looks really amazing. I do IF and OMAD so make my meal as special as possible.
i bet youre an artist wen putting together a dish,,,
Thank you so much Thomas.
My husband and I appreciate your recommendations. God bless you and your beautiful family. ❤🙏🏽❤
2
Thomas is totally wrong.
You have been the key ingredient to my keto/IF success! 50lbs down since March, and counting… all due to your thorough and understandable explanations, and videos like this one where you help expand on my possible choices. Thank you, thank you, THANK YOU!
Congrats on the weight loss!
@@sandyvancouvercanada thanks! Truly the easiest thing I’ve ever done because there are plenty of delicious foods I get to eat now, that were foods I felt I needed to avoid on other diets, which never worked… I wish I knew how effective keto is a very long time ago! Sure there are things I can’t eat while on keto but eating keto squashes those cravings anyway. On top of that, when I do have a weekend off every couple months and indulge in the foods I thought I missed, they just don’t hold the same appeal anymore. Thomas’s channel is a game changer and has helped me in countless ways; waking up every morning and remembering that those 50lbs are gone, literally makes me giddy on a daily basis! If you yourself, or someone you care about has a weight loss goal, I couldn’t recommend a better protocol, unless of course there are medical reasons why not to do it😊
Congrats He has helped me also! Love this guy.
Follow Dr. Ken D. Berry he will really help
Really helpful information! Thank you so much, I was looking for different types of snacks to try for Keto
THANK YOU SO MUCH!!
You and Dr Berg have helped me lose 100 lbs and fasting and the extreme Keto has helped me REVERSE & SLOW MY A.L.S. ( Lou Gehrig’s disease ) 🙏⚡️🕺
Bill, you're such a badass for using nutrition to reverse your ALS!!! My brother did as well + CBD & THC. Good luck!
Well done Bill!
So happy for you!!!
Way to go Bill 🙂
Great job, Bill!
One thing not mentioned is the study that showed that when insulin is already elevated before you eat the protein (in this study it was alanine), you get a considerable insulin spike, but when the insulin is not elevated when you eat the protein, it there was no spike. So when the order in which you eat your food, or the fasting state in which you eat it makes a difference. Thanks for your great presentations!
If you eat protein a short while before eating carbs it also blunts the insulin response to the carbs considerably
@@keithdechief1 don't remember whose channel but they said 10 minutes between protein then carb - true or not, I'm not sure
Yes. Either eat protein/ fat separate from carbs or eat all your protein/ fat first then have carbs. Especially need to do this if you're diabetic.
THANK YOU! I mentioned to my gp, once, that too much chicken would spike my bg readings. She looked at me like I was nuts. I check my bg readings often due to some eye complications from uncontrolled bg for years, so I am very aware of what I eat and how it affects my numbers, and anything more than 3oz of chicken makes my numbers go up. This is the first time I've seen anyone else mention this. I guess that I shouldn't be too upset at her reaction. After all, she doubted that I could control the diabetes with Keto and was so surprised then I took my A1c from 11.5 to 8.2 to 7.1 in 7 months!
Fantastic!
yeah chicken is actually quite terrible for you. keto amplifies just how terrible chicken is simply because of the near-baseline insulin state to begin with. you need to add a lot of saturated fat to blunt chicken's insulin response. it's much better to just eat ruminant
Real medical ketogenic diets, the kind that doctors prescribe to kids with epilepsy, are low protein (about 10-15 percent of calories), and are mostly based around medium chain triglycerides, not protein-rich foods. They aren't eating a sexed-up version of the Atkins diet.
@@joerandom157 I have a lot of food allergies and intolerances. I've only just been able to add beef back into my diet. I live in BFE so the only organic meat I can afford and have access to is ground beef. I've already been working on how much to eat by watching my numbers. Interesting thing, though, is that the beef kicks my food addict brain into gear, but the chicken never did. Oh, what interesting things our bodies are.
@@joerandom157 where can I read that info?
Amazed at all the great topics you cover!
Chives are very low in carbs and is an excellent alternative to onions. Leek is a bit higher in carbs, but still much lower than regular onions.
Here's a keto variant of "tamagoyaki" (japanese omelette) With with close to zero blood sugar impact: 4 eggs, 1 tablespoon unsweetened rice vinegar, a few drops of liquid munkfruit or stevia,10g fine chopped chives, salt and pepper. You can fry it in coconut butter/oil or ghee/butter and serve with a few drops of coconut aminos (or another soy sauce substitute).
Thanks . Very simple and well articulated. Will include in my grocery list.
A nice touch with the summary at the end!
Thanks for going over hearts of palm!! I just stocked up on that exact brand at Costco yesterday.
Excellent & informative video. Thank you very much!
Thank you TD for all your content.
I've been Meat Based (Beef, eggs) for the last 6 months.
Going great, for me Beef being so satieting it made Intermittent Fasting easy.
Eggs were my go to Protein before but it would take a dozen and some butter and cheese to hit the same satiety as a Ribeye.
One thing I do find that I occasionally crave a crunchy snack and I'm going to give the Flax Seed Crackers a go.
Thanks for the endless research of Clincal Studies and breaking it all down.
Flax has an estrogenic effect. It can raise your estrogen levels I believe. Look at a post on this thread from a male and how he believes that eating flax decreased his libido... 🙂
Thanks for the heads up!
I can deal with the Crunch Crave if that's a side effect of Flax!
😁
If cheese is still okay, you can make some amazing nacho chips 100% from cheese. Takes 20 minutes maybe. Have a look around at the Keto Nachos recipes online.
Thanks for the Nacho idea, will have to research
@@leighannstyles9185 might be. Women do seed cycling, which is 2 weeks of sunflower seeds or pumpkin seeds and 2 weeks of flax or sesame seeds. Starting in perimenopause to mitigate menopause symptoms. But men also have female hormones like estrogen, so not sure how bad flax would be for men eating a varied diet.
My mom makes flax pudding, her grandma’s recipe and kind of comfort food during cold feverish days. And we do grow fenugreek in backyard and make Indian veggie dish out of it almost one in 2 weeks, it’s pretty easy. My grandpa use to say it’s good for diabetic person.
Along with allopathy medicines, my dad consumes water soaked with fenugreek every morning, his sugar level is just near the border of unsafe zone for 15 years now.
Can you share how to make flax pudding?
Always hear people talking about protein spike insulin but NEVER hear anyone say that protein also bring up glucagon which can cancel out the insulin effect!! Big THANK YOU to you for that!!!!
I love the miracle noodles! We have a stir fry with them at least once a week. Thank you for the other ideas. 🙏
Could you do a video on a low insulin diet at some point? As a type 1 diabetic who prioritizes using as little insulin as possible while keeping my blood glucose in range (and as a huge fan) this would be immensely helpful for me, and I'm sure many others!
Thank you for all your informative videos Thomas. They help me so much in my keto journey.
Also interested in this topic, as a T1D.
Agreed about wanting to know more about low insulin diet.
Yes Please. I have never seen any nutrition expert talk about a low insulin diet! Most people just assume that a low carb diet is the same as a low insulin diet. I don’t believe that is true? Any extra information on a low insulin diet would be Greatly Appreciated!!!!!!! Cheers
Thank you Thomas for this update I learned a lot from your videos this was some great advice
TDL -- getting more cut up when fasting a bit more after a workout. Thanks for inspiration!
Thanks for the video! I am going to go grocery shopping! Some great ideas that will add some variety as well!
This is SO helpful, Thomas-- THANK YOU! 💕
Thank you, Thomas. You help so much ❤️
I've been eating a lot of shirataki noodles with stir fried sirloin, mushrooms and broccoli. Yum!
Read these are banned in Australia as they cause stomach issues and choking hazard. Have you read much of the same ?
@@firmbiz000 Nope. Haven't had any stomach issues either, and no idea why they would be a choking hazard.
@@firmbiz000 they are perfectly legal in Canada. I eat them and never had any stomach problems!
Another great and informative video. Thanks Thomas. I have reduced my insulin resistance so much by just following your channel. I have slowly lost my belly fat that seemed to be with me no matter what I did. Truly feeling better at 55 then I did at 40!
Awesome contents Thomas, thanks again.
Another Great Video. I'm here for the algorithm.
I want to support your work so I'll post "AGV" on every post I see to affect the algorithms in your favor.
'Serious Keto' made me aware of this algorithm fact the other week. I find it funny too that if someone were to leave negative comments, they would be helping out the poster.
when you try to lose weight, you need to keep your insulin level low. so this is really good information. thank you
Long term low insulin levels will result in dementia.. Veto Keto
Those advices are so helpful!
Thanks for this one 🥳⭐️🥳
Good Morning from California your and Dr berg videos have us eating healthy with keto
Chia seeds and avocado are my main sources of fiber when I'm in keto. The bok choi and Swiss chard are great tips thanks!
One of my favourite brunches is stir-fried chard, asparagus and garlic, alongside scrambled eggs with a little goat's cheese and homemade seed and psyllium crackers.
Great information. Use the noodles all the time. Work well with my protein sparing modified fast and keto
Hi! Love your content, honestly amazing research, quality and just utmost caring of your subscribers, thanks for everything!
Briliant! Many thanks Thomas! ❤️
So helpful. Thank you.
Thanks for the info!
Very valuable information. Subscribed!
Thomas I subscribed to your channel - love everything about it. Please ask your sponsor when Thrive Market will start shipping to Alaska and Hawaii…
Omg needed this video! Thank you!!!!
Thanks so much for this video!
Thank you for this great information.
Excellent thank you I had no idea about these foods. Absolutely wrapped as I fast often & do keto. Thank you so much
More info per minute than anyone else on CZcams.
Missing is the glycemic load of these foods, which is how the long glucose spike lasts. This effects the longer term A1C glucose measurement, and makes much of this list inaccurate.
Correct!
Thank you so much Thomas!
Very helpful, sir. Thank you
Hey Thomas, from another source, I have that aminoes from egg protein breakdown are %48 utilized for protein construction in our bodies! That was verses somewhere around %30- for other animal/fish sources- and about %17- for vegetarian sources. It was stated that the remainder of the aminoes- not utilized for constructing proteins- had to be converted into carbohydrates. I contemplate that various combinations of protein sources- in a meal- could, potentially, increase the % of amino utilization for protein construction. Perhaps, you could look for studies pertaining to this and find food combinations that decrease the % of aminoes converted into carbs. It may be that those combinations come with carbs of-their-own but, it could provide for an outstanding anabolic effect!!! These combinations may, also, prove to be synergistic in flavor enhancement. Of-course this would have to be of a naturally occurring- not artificial- origin as the artificial origin are profit motivated and incorporate addictive principles. Foods from Nature that have managed to bypassed Industrial Processing (GMO's excluded- of-course).
Very informative!
What a great presentation! Direct, concise. No screaming 2 year olds, no eating with your mouth full of food, no drama or artificial hype. Just the facts! Thank you.
Great info!
What the Zoe study has now found is that the same foods can cause different levels of spikes (or not) in different people, based on gut microbiome. None of us can know without either constantly testing or wearing a CGM (continuous Glucose monitor). Zoe study participants had a CGM. I don't have a CGM but have been continually testing after different foods, especially where I've only recently reintroduced them along with foods I know don't cause a spike. I found that cauliflower causes me a significant spike (as well as bloating) whilst pure raw honey barely registers. However, as an experiment I reintroduced 2 slices of wholemeal bread one day and my BS shot up way into pre diabetic readings, despite never being diagnosed as pre diabetic.
I really recommend the Zoe channel on CZcams for the gut microbiome info. They found that some people can eat rice but not potatoes whilst the opposite may be true in another participant. They found this to be true even in identical twins as they still have a unique gut microbiome.
Wow 🤩.. informative and worth remembering. Thank you
more information on a low insulin diet and keto diet together would be awesome. Thanks for all the good info
Any form of ketogenic diet is inherently low insulin. You can't produce ketones without low insulin.
im thinking of combining with sirt diet,,
Thx for the video 👍🏼
Good info, thanks.
Love your channel!
Thank you for disseminating this information. I had gestational diabetes recently & though I thought my sugars were under control between diet & metformin & nighttime insulin, & though my son was born full term & wonderfully healthy in many ways, he had to spend the better part of one month in the NICU because he had an overactive insulin response (I guess?) which put him to sleep before he could finish each feed. He needed that long to build up enough stamina to justify the removal of his nasal feeding tube. I had worked to understand many things about my condition, but after suffering my son's extended hospital stay, I believe there is a great deal more to know, & I appreciate you sharing what you have learned about this often baffling condition.
In America you have lots of good products. In my country is very difficult to find that. But we have lots of fish and olive oil and butter .
You should be happy! Simple foods longer life! You don't miss anything.
Thank for the sound education on food.
Very interesting. I did not know that about beef relative glycemic rating. It seems like there should be a more relevant index that takes in to account beefs low carbohydrate for comparative purposes.
This man is amazing. An encyclopedia of knowledge. In England we can't buy the products and I'm frustrated.
What ingredients in his list can you not buy? I can get them all!
Thrive don't ship to New Zealand lol, but had a look anyway. Interesting, and I like the way the items are categorised according to diet type.
Amazing information
I know that you mentioned Fenugreek as “not a real food,” however, in the middle east, it is used to make hilbeh which is used in varying amounts from a lot to a little. So I would say you could use it, its just very bitter when you use a lot.
nori + shirataki noods rolled up + any other fillings you want = keto sushi. i've done this, it's great
Shirataki noodles are veggie noodles?
@@luckyparsi theye made from konjac yam. theyre the consistency of gelatin/gummy bears. heats of palm noodles have a more veggie noodle type consistency
I go to my local oriental store and get nori sheets and Kuzu starch (Kudzu) I use it along with Arrowroot starch to make gravies and soup. KUZU is a resistant starch that LOWERS Blood Sugar. Nori will help turn white fat into brown fat which your body can use for energy
Coconut butter that's a new one. Will looking out for it. Thanks for sharing.
I make this fermented buckhweat bread of whole buckhweats. On a fasted state my blood sucker was 5.0, meassured with a glutometer. After eating the buckhweat bread, it was 5.2!
great to know! Thank you! So key to steer clear of things that raise insulin levels.
Very helpful thank you 🙏
Love hearts of palm pasta & flackers !
Great Video!!!!
Thank you very much!
Thank you
I love the Miracle Rice I purchase from Amazon!!!
we enjoy your information , does nutritional yeast count on this list
Great information
Thank you.
nice video...very informative..I am a vegeterian ,can eat eegs....and have high Trigycerides..Can u suggest which foods are suitable for me?
I got some toasted seaweed snack packs for the wife. I tried one and couldn't even get it down.... taste like how fish food smells lol
How she eats them is beyond me. :)
I like them on their own, or I add them to my bone broth. They also come flavored. I like the wasabi.
I bought them for the first time last week and found the first one tasted like fish food but subsequent ones were just nice and salty.
I like them but then I also like Japanese food including sushi rolls
Usually they have salt and an oil like olive or avocado oil. Sounds like you bought plain giant Nori sheets which aren't flavored. You can just drizzle oil of your choice on them with some salt and good to go
I don’t get how people don’t love nori. It’s so delicious.
Good to know 😎 thx 4 sharing
cool video and I want to try those foods. But also I’m not diabetic so it’s not a huge concern for me and I also sort of assumed he was going to speak about more commonplace items than he spoke of. Lol dah well I used to eat chia quite often guess I’ll have to start up again!
I made a shake consistency of coconut milk, a little allulose and mct oil, 1/4 cup raspberries and sprinkle of chia and flaxseed and ice and sugar fee vanilla it kept me full feeling for 12 hours👍
thank you tomas but please don't put kiwi in the thumbnail if it's not on the list 😩😩😩😩😩 i was really looking forward to stuff my face
Thank you 🙏
Thank you 😀🙏
Very informative. Stay safe & take care of you all. Thanks for sharing eh :))
Hey Thomas - love the content as usual, long time subscriber. Is there any chance you can partner with a UK company like thrive?
thank you
I know this sounds strange but red beets never elevate my blood sugar. I make Borcht with them and use the tops also and the only thing I could think of is it is because of the fiber.