These 6 Foods Increase Fat Loss by BLOCKING Blood Sugar Spikes
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- čas přidán 30. 06. 2024
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Try these food pairings for more fat loss and stable glucose!
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References
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.sciencedirect.com/science...
pubs.acs.org/doi/abs/10.1021/...
academic.oup.com/ajcn/article...
pubs.acs.org/doi/abs/10.1021/...
pubs.acs.org/doi/abs/10.1021/...
www.sciencedirect.com/science...
www.cambridge.org/core/journa...
ift.onlinelibrary.wiley.com/d...
pubmed.ncbi.nlm.nih.gov/19875...
pubmed.ncbi.nlm.nih.gov/23028...
Timestamps ⏱
0:00 - Optimal Food Pairings for Stable Glucose and Fat Loss
0:49 - Metabolic Gridlock
2:00 - Curcumin
3:14 - Cinnamon
4:16 - Sweet Potatoes
5:24 - Buckwheat
6:24 - Use Code Thomas15 for 15% off Signos' CGM
7:37 - Berries (Tannins)
8:59 - Incretin Potentiators
9:52 - Seaweed
10:26 - Eating Slowly
11:27 - Eating Your Protein First
13:08 - You Can't Rely Solely on the GI Scale - It's Not Reality
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Please watch: "Costco Diabetes Haul | Best Foods for Diabetics & Insulin Resistance @ Costco"
• Costco Diabetes Haul |...
~-~~-~~~-~~-~
Cool video!
Let me recap for those who want the quick breakdown:
1) eat your proteins first, it reduces insuline spikes on high glycemic stuff you eat afterwards
2) eat and drink sweet stuff sloooowly
3) mix high glycemic foods with fatty foods (butter, cream, oil, etc.), but go easy on both
4) foods that keep insulin in check: tumeric (curcumin), cinammon, sweet potatoes, buckweat, seaweeds and tannins (in teas and berries)
And add the black teas, dark berries, and sweet potatoes.
Thank you 🙏
Thanks.
People like you make me believe in humanity again 🥲
Thanks
Hey Thomas, longtime viewer, never commented. I've been on keto for 2 years approx and I'm down from 312 to 173, I'm 6'3". I used many internet resources but your help was by far the most helpful. Now I'm just recomposing. Thanks for doing what you do.
Major congratulations on your success! Well done!
Happy for you. Keep it up
Good job, 💪👏
Big ups or downs.
Well done.
I'm your same height and also dropped a lotta weight (80 lbs starting right before the beginning of the pandemic!)have been 170-180ish for almost two years now.
I heard someone on a body building video say something to the effect of "I was 6'3 and 170 lbs and you probably know that's skinny as hell" so yah, i've been trying to bulk up ever since i heard that and it kinda hit home.
But good on you for losing that weight, that's the hardest part.
Maybe experiment with a bulk sometime if you are hitting the weights hard enough, but take it slow and STILL use what you learn here on Thomas's channel even if you are looking to gain weight!
cheers,
ian
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized weight loss meal plan from them and I love it.
Rice pudding works well not only due to cinnamon, but also due to the rice being rigrigerated
The exact reasons why our ancestors in India always added these spices in almost all foods. Thanks for the video, Thomas!
Yeah, there are East Indians in the family, and I recognized that they are very healthy food conscious. Very holistic food focused.
Straight up! That as well as my parents always telling me to eat slowly.
The number 1 reason I trust this guy is because he doesn’t stick to a dogmatic strategy for health. I have always listened to him and then integrated my own experience.
One of the best health videos, considering it’s quality content and preciseness. Thank you !
Very valuable information , thanks Thomas for all the cutting edge research you compile for us.
Thank you Thomas for all of your extensive research and sharing! Much love to you and your sweet family.
ABSOLUTELY BEST VIDEO you've made regarding fat loss with easy foods and things to implement!!! And I've been subscribed to your channel for at least over 2yrs.
My favourite breakfast after a 6 mile run is scrambled eggs on wholemeal toast with feta and avocado with a handful of pumpkin seeds on top I went from 23 stone to 11.10 I've stayed this weight for 3 years since loosing it do the occasional fast but I listen to my body and thrive better off some small amounts of carbs
Really?
It definitely would be harder to gain weight if you run 6 miles and eat relatively clean. When you're that active you definitely need some carbs.
Phenomenal video....with great summary points, "takeaway" things to remember and "how to use" or implement insights.
Thank you! Ordering the glucose monitor.
Thank you Thomas!! Another excellent video so well done!! 👍🏻👍🏻👍🏻
Hey Thomas I think it would be great if you further shared your thoughts on absorption and different methodologies that affect absorption.
Great clip Thomas, love ya work mate👍👍
Thank you for the great video, Thomas. Always relevant :)
Very sharp and with many resources 👍🏼👍🏼
Awesome info video I needed this
Awesome video thank you my great mentor! Much Love 😘
The easiest and most simple way to prevent blood sugar spikes, is to not eat carbs (sugar).
Or you can just enjoy ur life and eat carbs in normal portions.
The easiest way to reduce stress is to never leave your house and face anything
@@honey...salguod The problem with that, is not everyone's metabolically healthy or physically active enough, as to where they can tolerate sugar spikes. But no one here's saying that every single person on the planet should never eat carbs again. Some in the low carb community (just like any other dietary or health communities) can be dogmatic.
Yep I've definitely noticed a substantial effect on the eating protein 1st. I just got lucky and happened to come across that one doing my own trial and error. One other small thing I heard on a cooking show once is with rice and pasta, cooking it a little less/harder or more Al Dente makes it digest slower and therefore slightly lowers it's G.I.
Whoah, that's a cool point about going Al Dente and yeah that absolutely makes sense, has to be true right?
then again, I know that boiling potatoes LOWERS their glycemic index so who's to say. I love the idea though and good on ya for sharing, gonna have to try that maybe and look at my glucose monitor.
This is really good information! I’m now going to do my cheat day with your suggestions and see how it goes thanks!
Love your work!
How did it go?
Seems silly t me t have a cheat day
Cause u are only cheating yourself😮
This information is Amazing!
Thank you!
Really cool stuff . Good job mate !
Good video! Also awesome info about sweet potatoes and ensuring that you combine it with cinnamon 😋
I will stick to keto for 3-5 months and IF forever. After the break from keto I'll go back to it, and I'm not eating cookies or rice, I'll eat bananas ( cause I love them) and whole grains like buckwheat and barley.
You look absolutely fantastic! So healthy. Thank you 🙏 for your dedication and hard work to offer us life changing information. You're awesome.
Hi Thomas, Happy New 2023. I feel happy just to look at you. You are the real SuperMan to aspire to be like.
Lovin' it! Much appreciated
Have you ever thought about interviewing the people who did paleo, keto, primal, carnivore, etc? You’d carry on one heck of a conversation and I’d love to learn more because I think you’re the one who’s on point
Thanks Thomas😊. I’ve used fruit to rebalance straight after a sugar binge. Works like magic.
I can't believe i'm getting all this knowledge for free! Love you loads brother. Truly, the best things in life are free
Wonderful data 😀
Don't lemon juice and apple cider vinegar have a similar limiting effect on insulin spikes? If so, then they can be added to the list in this video.
Excellent info 👌 Thomas.
It sounds like those in India have really been reaping the rewards from their culinary heritage by ingesting turmeric so frequently, as they do, and of course, all who intake curcumin, more specifically, & on a regular basis.
Cinnamon is sweetly on Cue,... I love its flavor, as well, & when you had mentioned earlier (in a recent broadcast of yours) that there was only a 10 point index advantage to sweet potatoes over potatoes 🥔 on the glycemic index, I thought, "okay, but does it not digest, or 'hit' more slowly? Glad to see that my memory, or logic is somewhat correct. 😉 Good! Now I'm encouraged that I can pour syrup on my sweet potatoes also. (Kidding!)
Perhaps I'll look forward to finding a low-carb buckwheat pancake recipe as well.
I appreciate the rewarding diversity of variety & options, in 'eating logic 101' Intel reviews. 👍
India has the highest rate of type 2 diabetes in the world.
They may look thin but they carry a tremendous amount of visceral fat. Hence, you won't see a lot of " curvy" 36-24-36 indian women.
What rewards ? India has one of the highest rates of obesity and diabetes.
Oh wow!!!😊Thanks Tom!!!❤
Brilliant video - Sincerely appreciate your informative videos - will try buckwheat I wasn't aware it is gluten free
Thank you!
I love that you are clarifying that a lot of grain free foods are high in fat and not necessarily good for weight loss. Could you clarify how often its ok to have buckwheat etc?
These 6 foods feature via the Thomas DeLauer CZcams channel contains some beneficial ideas, I was actually thinking about getting strawberries just yesterday for some reason and fortunately accessing this video is timely for me.
What about the rice in sushi that was previously cooked but now refrigerated- is that considered a resistant starch?
Ice cream is liquid death.
Try your frozen berries with heavy cream ~ The cream freezes around the berries, and it feels just as sweet!
Skip the extra sugar.
or the little cans of coconut cream!
@@KJB0001 I bought one, but didn't know what to do with it. Now I do!!! thanks for the idea.
try it in a pre-chilled bowl
Very interesting annotation against the insulin spike enemy 👍🏻
Thomas there is a doc on this space I think he is Swedish, who is an ex olympic athlete who acknowledges these substances but says they merely mask the problem. The only way to solve it is to not eat carbs if your glucose is too high.
Dr. Sten Ekberg
Dr Stenberg “go-to” family doctor. Incredibly knowledgeable, great explanations for the average person. Watch ALL his videos!
This is true. The biochemical compounds in these herbs and foods also have toxic properties and can trigger a hyperimmune response. Long-term consumption of these types of herbs and foods can prevent weight gain, but also give you an autoimmune disease.
When you say "masking the problem", what does that mean in chemical terms? Are the harmful processes still occurring, and we just don't feel it? Or is one type being prevented, but another being caused?
@@bevharo3750 Dr Ekberg, Sten Ekberg. 🙂
Great thanks
Love this video!!!!!
I opened my notepad to take notes on this, and the last notes are the same as the ones I took today, about the same things that cause the same results.
Love this video! Does it matter what kind of cinnamon you use/eat ?
Someone indicated in the comments that ceylon cinnamon is safer because ground cinnamon can damage the liver when used regularly in the long run.
Dr Berry just did a video explaining why tannins prevent iron absorption lol. I think the two of you should do a collab at some point and especially talk about resistant starches and metabolic flexibility.
question....tannins.
are they available when you take red powders> blueberry, raspberry and such?
are these still the source?
I learned a lot from this video.😊
Love cold sweet potatoes (previously baked) with salt and cinnamon
Sweet potatoes and cinnamon sounds like Thanksgiving dinner! I need to do that!
yes!! Sweet Potato Pie!😉🥧🥧🥧🍸
im ready for that cinnamon sweet potato combo, what a blend of flavors.
🧡🥧🥧
You need to get into resistant starches. Pasta rice and potatoes can be healthy if refrigerated after cooking. They become fiber. Even after reheating. No insulin spike.
love the blooper at 3:28 😂- it's a mouthful
Cutting all carbs seem to be safest way.
I'm sorry I'm done with this channel, not longer speaks to me personally. As a recovering T2D. Based on MY glucose meter sweet potatoes is a 75mg/dl spike and yes it was with cinnamon. The information being pumped out of this channel now doesn't match where I am in my journey, maybe years later when I'm ripped, have his 10% body fat and insulin sensitive I can have a sweet potato.
no need to throw the baby out with the bath water. as with all things, take what You need, leave what You don’t, & be grateful for the opportunity to do so.
@Noah Wagner I’m glad you said something about the reading you got from the sweet potato and cinnamon! This is a reminder that we are all different, and not everyone will get the same glucose response from eating the same foods 😊👍
Are you doing any fadting
@@LaciRae it's been bath water for 6 months. feels in like a whole new chanel, this video is the staw for me. He goes on and on how keto saved him but now that's no good for "him". Good for him my body hasn't yet and I'm not sure that I have the addiction control to introduce sweet potatos responsibly. It's literally like telling an recovering alcoholic a glass of red wine is good for you. For some people coming to this chanel now , who are sick, the content would be confusing and would lead them away from what worked for him. Maybe he should have two chanels. One that benefits different stages.
@@daryltownsley4562 Absolutely fasting was and is part of regiment for me to get control back.
Instead of the glycemic index, we should be focused on the insulinemic index. There is a major difference.
i had never heard of insulin index before. thanks for mentioning that. time to do a deep dive because i think you are right, much more helpful.
so are carbs the problem or their spikes? Theoretically, if we can eat carbs but prevent spikes, we won't get fat?
@@KJB0001 that’s the question that was left in my mind also. that would change the entire game. which makes it difficult to trust.
@@KJB0001 i don’t know the answer to that but my best guess would be the spikes are the problem. my hubby has always been thin, he can eat his meal with 4 slices of bread & a dessert & doesn’t get much of a spike.i have one piece of bread & get a huge spike. i think it’s how our bodies process the carbs that makes the difference.
@@mjgrant1515 so if as you say, spikes are the problem, then how our bodies process carbs is not a problem if those of us who process carbs poorly can pop a beberine or add turmeric or cinnamon to blunt the spikes
Maybe the seaweed factor is why the Japanese can eat suishi (wrapped in seaweed) with rice (has vinegar and sugar in the rice too) and not be a country of obesity.
Does adding a cinnamon stick instead of ground cinnamon have the same effect?
Thomas I've Got A Question Should I Do I Factor Dite With A Meal Replacement Shake
Can you consume curcumin as a tea or does it not have the same biovailability as a powder?
So, if I have Amylase in my digestive enzyme it spikes my blood sugar?
Protein first ok , how much time should I give before eating the rest of the meal?
So would Avocado toast be an example of too many carbs with too much fat together?
I followed Sten Eckberg and I lost weight.. I followed Thomas and I gained back the weight I lost..
calories in/out is what caused your loss/gain.
Really?
Thomas you are my grocery store personal assistant 🥰♥️
so are carbs the problem or their spikes? Theoretically, if we can eat carbs but prevent spikes, we won't get fat?
Jeepers, that Signos Continuous Glucose Monitor has an expensive monthly subscription fee, especially if you’re Canadian and factoring in the exchange rate. Very cool but too rich for my blood 🩸 and I have a good paying job. Otherwise, great video. Thx!
I thought the same thing
Hey Thomas,
I was wondering if you would make a video of all of the different types of Potassium ingredients in supplements.
which one is the best and which one is the worst.
Similar to one of your magnesium videos.
Love your videos!
Yes! As someone with high-ish blood pressure and who gets leg cramps towards the end of long hikes (anything 10+ miles), I'd like to know this also, but not just in terms of supplements. I make my own electrolyte drink, I chose potassium bicarbonate to offset the acidity of the lemon juice, but I read somewhere the combination is probably reacting and forming potassium citrate. A lot of the electrolyte recipes online suggest cream of tartar which is potassium bitartrate. Another source says, "Potassium Chloride contains more elemental potassium than potassium gluconate. Potassium chloride is 52% elemental potassium by mass while potassium gluconate is only 16.7% elemental potassium by mass. Potassium chloride is also better absorbed and is generally the potassium of choice to replace a potassium deficiency." I think potassium chloride is what is in Lite Salt along with sodium chloride, but all of the Lite Salt they sell in stores seems to also contain dextrose.
I eat POPCORN! Will never give it up.Lots of butter and coconut oil.
Thank you very much.
Hey Thomas, how does eating the protein before the carbs compare to eating the veggies first? Jessie's hacks recommend the latter.
Does anyone else think that shelling out $800 for a 6 month subscription for a CGM is insane?? Don't get me wrong, I'd LOVE to be able to do that, but that kind of money out-of-pocket is just not reasonable for "average" people. Do people realize that that is equivalent some people's rent or mortgage payment for a month? Or nearly 3-4 months of groceries? Just so FRUSTRATING that this kind of technology to benefit your health is only for the wealthy. At least in the US .... 😠😩
Glycemic Index exists just for simplicity sake, kind of like using BMI for assesment for people with average build. Anyway it's better to use glycemic load.
Have you taken a look at allulose? would like to know what you think about this sweetner.
He did a couple of videos on allulose! It’s pretty interesting!
czcams.com/video/Vy3inllNOoY/video.html
czcams.com/video/rb1QUMqY4g0/video.html
Indian food with a cup of black tea for the win!
What about berberine?
Hi Thomas, great video! Thank you so much for providing lots of research. I have a degree in molecular biology and most of the things you mention are very use and I always like your videos, but following you has always been a challenge because you talk too too fast. Like i have to rewind a few times and sometimes I just get dizzy. Thank you for slowing down!
You can adjust your playback speed here on the tube if anyone is too fast or too slow
I like to drink organic cinnamon tea after my meal.
More like this 🤩 maybe something about brain boost
I eat a high protein like 3 to 5 eggs everyday with avocado. Sometimes with whole wheat muffin with better. Sometimes I wait till dinner. I go low carb.
MORE MUSCLE BUILDING FOODS🙏🏽🙏🏽🙏🏽🙏🏽💯💯💯💯💯💯💯
I finally can get a CGM here in Denmark, but it is locked to the Freestyle by Abbot. There is no way the commune will pay for Signal, and I am a flat broke student. I doubt that my insurance will cover it when i am back in the states for the next four years either.
Hahaha I could never eat ice cream in 30 minutes depending on how frozen it is. A pint of Ben and Jerry melts slowly. Hard to scoop slows me down. That is why I limit my ice cream to smaller doses. I will pair them with berries from now on. Eat the berries have the treat.
I do IF for BGL management, and I try to limit my carbs after 5 pm. I limit it to veggies and protein.
Ate a bunch of chips and cheese at the Mexican restaurant - cheat night for sure. Didn’t even go over 100. Crazy for me. I’m .1 point away from pre-diabetic according to my A1C a month ago. Figured it was time for full Keto. After 4 weeks I feel way better and have finally switched my body over to ketones. Very lazy and tired until week 3. A glucose monitor (cheap or expensive) is absolutely necessary to know what spikes you! Everyone is different. While the Mexican food isn’t something that makes me feel great, the fat kept me in keto even with lots of tortilla chips.
dang it! I can't have even one chip even after being Fat Adapted for months. Enjoy your LUCK!!
@@KJB0001 Secret is the piles of cheese dip. Tough life. I paid with heartburn and digestive stuff however. Won’t be doing that much lol.
Where is the link for CGM?
Can cinnamon supplement caps work the same way as fresh cinnamon?
of course! (how could it even be otherwise??)
you might need to take more than the package dose to get to the 1 to 3 gram number - 1000mg = 1 gram. and sometimes the pills contain other things you don't want to take a lot extra.
Tuarine won’t break a fast will it? Thanks brother
So a big bowl of air popped popcorn with butter is good?! Yeah! Also, I eat half a yam with my breakfast of meat and an apple. I guess I could do more carbs with breakfast.
Can you make a video about when fasting, counting calories being in a deficit and exercising, kickboxing and strength training 4 times a week, doing 13.000 steps a day, don’t work and you just don’t lose weight. Even on keto…
Don't DM the above comment, scam.
Is there even a point to getting a continuous glucose monitor if your doing keto?
fiber in the berries also would slow insulin spike.
Yes, and the skin on that kiwi he mentioned.
Thank you for your videos! I am focused on insulin resistance as the reason I struggle with taking off weight and your channel has the best information! I am taking Ceylon cinnamon every day for the health benefits, just wondering if the type of Cinnamon makes a difference. Rice pudding is usually made with leftover rice that has been in the fridge overnight. Does chilling the rice make it more of a resistant starch?
I knew he had a video on oatmeal that was cold “overnight oatmeal” and it helped as far as the spike goes. I don’t see why it wouldn’t be the same as far as rice goes.
I’ve read that chilling potatoes, rice, etc can lower the glycemic response. Now I don’t know if that actually works because I don’t have a glucose monitor but this is something that I do with my potatoes! I also take Ceylon cinnamon daily. I hope that helps! 😊
I've seen other videos that claim Ceylon cinnamon is best.
@@rosemorris7912 FACTS
Cassia cinnamon contains coumarin which in large doses can cause liver damage. That’s why if you’re going to take cinnamon on a regular basis over a long period of time, it’s important to only buy Ceylon cinnamon. I use it and it reduces my sugar levels.
Fruit doesn't spike glucose because it contains fructose instead, which is more damaging to the liver than glucose is.
Measuring glucose isn't the same thing has measuring insulin though.
Great info, as always. Except for that bad news at the beginning. I can eat mashed potatoes without butter, or butter without mashed potatoes. 🤬😢
Dr Ken Berry said Tannins block iron absorption
get your iron when you’re not getting your tannins
so still no reply....DO THE TANNANS STILLWORK EVEN THOUGH THE BERRIES ARE IN POWDER FORM??????
if I use a blueberry or raspberry powder...are the tannans STILL there???????
This is one of the best you have in your belt . No doubt on it . Gentle suggestion : The cinnamon picture you are showing is not the real cinnamon .
An easy and quick way to prevent tainting teeth is rinsing mouth with salt, Pink salt. This even whitening teeth and keep gum strong. I brush lightly