BEST Low Insulin Foods (to Reverse INSULIN RESISTANCE!) 2022
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- čas přidán 13. 05. 2024
- To reverse insulin resistance you need to keep insulin low and avoid high insulin foods. Some foods spike insulin a lot, and other foods have a low insulin effect. Here are over 40 of the BEST low insulin foods you can eat to reverse insulin resistance. 𝗖𝗟𝗜𝗖𝗞 𝗧𝗢 𝗥𝗘𝗔𝗗 𝗠𝗢𝗥𝗘 ↓
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0:00 Intro
2:15 Insulin resistance recap
3:58 Insulin vs glycemic index
5:02 Insulin on high carb vs low carb diet
6:53 Low insulin foods
10:11 Apple cider vinegar and insulin
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This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition.
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#lowinsulin #insulinresistance #type2diabetes
Which of these foods is your favourite?
Truly Eggs, Lamb, &bananas for me. 😁💖
Is there a good food for insolent resistance?😘😂😂😂😂 I’ll have to try the Apple cider vinegar.
Was shocked about chicken and beef. Thought that all meats were safe. Also didn't know about egg whites being used by themselves. Found a chaffle recipe that used egg whites only. Going to have to adjust my meat diet and chaffle recipes
Beef, butter, eggs, duck, goose.
I don’t find chicken very satisfying.
HealthCoachKait I have been dealing with insulin resistant since February! I doing keto but I’m so skinny and I think I am going to disappear... I lost a lot of weight and this is so depressing for me! 😭
Low insulin foods
Butter,sour cream,heavy cream,olive oil, coconut oil,eggs,lard,cheddar cheese, macadamia nuts,avacado, olives,blue cheese,parmesan, pecan,walnuts,bacon,pork,fish,duck,broccoli, cauliflower, lettuce, zucchini, mushrooms, apple cidar vinegar before a meal mixed with water****
Beware of comprised olive oils. Rancid olive oil turns omega-3 into Omega-6. Western folks are overdosing on Omega-6. However, olive oil from Costco, or trusted supplier, is okay. Similar to eggs from truly free range, varied diet, chickens.
Thank you.
I think most all greens are low insulin
This list makes me see why people say keto is so good for type 2 diabetes
This is what I mostly eat so I guess not insulin issue? I know I have hormone issues and was told it was from that but thought it was coming from this as the cause
I'm type 2 and as soon as I was diagnosed (Feb 2017) I changed my diet to low carb. My A1C dropped in 4 months from 7.4% to 4.9%. Ten months out from diagnosis and it dropped to 4.6% and has basically stayed around there. No medications for it, no complications and I'm in the best shape I've been in for years. All from just eating better. :)
Amazing!
Fey Lee can you plz guide me about low carb foods that u used
@@deepakkumarkhinchi5379 No pasta, potatoes, corn, peas, rice, beans, bread, sugar, processed foods.
Just meats, eggs, vegetables, a small amount of berries, seeds, nuts, spices and herbs, olive oil, avocado oil.
For a "treat" I'll have a small amount of 85% or higher dark chocolate, just check the label and find the one with the least grams of sugar per serving. I limit myself to 3 grams at most. Aldi's has an 85% dark chocolate that comes in a package of 5 bars and one bar is 3 grams of sugar. It doesn't seem to raise my bsl much but you'll need to test yourself to see what it does to your bsl. Everyone reacts differently.
The best thing to do to figure out what's ok for you to eat is test your blood sugar level (bsl) before eating, take it again 1 hr after eating, then take it again at 2 hrs after eating. At the 1 hr mark, if your bsl went up more than 15-20 points (from what the before reading was) then don't eat that food again. By the 2 hr mark you should be back down around the bsl that you had before eating.
Try to keep your bsl under 120. Sustained bsl of 140 causes nerve damage (neuropathy). Some studies say that eye damage starts around 120 so that's why I try to stay under 120. (American bsl units)
I had a recent diabetic eye exam and there's absolutely no diabetic damage showing in my eyes.
Insulin response is important to keep in mind too so if you do have a little cheat don't do it too often.
What about exercise?
@@user-jd4kp3lp9r that's something I need to add into it now if I can find the time. I'm working 6 days a week and the other day is spent grocery shopping, doing laundry, etc.
Muscle utilizes insulin more efficiently than adipose tissue so building muscle is good for diabetics. Even just walking is good especially if you have circulation issues in your legs and feet because new blood vessels form to feed the tissues. (Of course, always check with your doctor, they know your physical condition and medical history and can best direct you on what would be best for you.)
Personally, I hate exercising - it's so boring. Maybe I should get back into volunteering at the shelter for farm animals. Mucking out stalls is great exercise. I used to clean 15 stalls, 4 days a week when I was a teen.
My oldest son is in his early 20's and he has type 1 diabetes. But thank God for this piece of article czcams.com/users/postUgkxVYhghKWmrUgXARZ_ydZTvmmcrw5L0I5i At first he thought he had the flu and was lying down on the bed for three days until his sister took him to the hospital. They took his blood and it was 600. What I do not understand is how he could have gotten it, since no one in the family has it. But he is winning the battle now. This is good stuff.
I am also type one diabetic my age 23 how do manage diabetic my a1c 11 😢 how do control
@@chandruchandru1979 type 1 is a different animal, u need insulin from outside ur body, but u still can reduce the amount u use & need
My daughter is type 1 and same happened to her , lying down very tired, and noone else has diabetes in the family.
My daughter was 11. Thought she had the flu. Then it kept coming to me, diabetes. Her dad thought I was nuts. Rushed her to Children's ER and they said I saved her life. No one in the family has diabetes. I know in my heart where it came from. 💉💉💉💉
@@chandruchandru1979 low carb! Eat lots of vegetables with meals
I suffered 7yrs of starving, shaking,sugar drops urination because my doctors said I was depressed and anxious thanks to your video 1month ago I found I'm not anxious or depressed I'm insulin resistance and since following your diet I'm healthy as a horse again. No more shaking, starving, sugar drops or urination. Thank you so much.
7:00 is where the point of the video starts
Thank you
Thnx
yeah really, very long intro
She gives the time marks in the drop down box, thank her.
@@andhewonders shes does now before when i watched it she didn’t
Having pcos/ insulin resistance it’s absolutely harder to lose weight. This video is so helpful.
One thing that really helps me thru a sugar craving is making my own full fat yogurt: grab a tub of full fat sour cream, add vanilla, cinnamon, stevia and a few slivered almonds for crunch. Much cheaper than hunting down full-fat yogurt and gets me thru any sugar cravings.
Agree. I like to do this as well with greek yogurt.
I have recently found your channel and I am enjoying your videos very much. You, Dr. Mike, and Dr. Berg are my go-to health vids. Thank you so much for all your hard work and for sharing this incredible information with us!
Thank you for the information, I never took my dietary needs seriously! Now that I actually invested the time to watch your videos, I’m going to follow your advice. Again... thank you.
Love how you explain insulin resistance in such an easily understandable way
The point about how low carb vs high carb affect how much adding protein will get the insulin response was eye opening. Thank you!
Kait you explained it better than any body else even better than Medical Doctors. More power to you looking forward to see more videos. Thank you for your effort to make the world healthier place.
Thank you Kait. You make insulin resistance much easier to understand.
Thanks as always for keeping us updated on the latest health and keto hacks!
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I’ve never heard anyone explain these things so well. Thank you!
Thanks so much Kait, this is only is second time watching your videos and they are FANTASTIC ❤️❤️❤️... I’ve learned so much or as a retired critical care RN of 28 years a little of this is a WONDERFUL REVIEW!! You do an AWESOME JOB!!!! I’ve lost 6pounds without really sticking to the Carnivore diet but I’ve tried to do intermittent fasting. I do better at intermittent fasting with only two meals a day. I’ve got to get my husband on board because he does the cooking for us. I had a brain aneurysm/stroke in 2010 at the age of 46. Yes, I couldn’t believe it but I survived.. I have balance issues so I walk with a cane and still have terrible migraines so I have to wear a pain patch so I don’t drive. I’m home bound - I have the greatest supportive spouse. Back to you, I’m so glad I found you ...
Love Ben Bikman, glad you referenced him!
Same! He's doing good work!
Thank you so much for your help. I have been struggling for 10 years with Type 2. Your information is helping me keep my numbers low and, hopefully, start cutting back on meds.
I'm a Type 1 Diabetic and I'm so happy I found your channel!
I am so glad you made such an easy-to-understand post regarding low insulin foods!
Better than having to read a whole book to garner a little info in bits and pieces.
So glad I found your videos. They are way more informative than what my doctor tells me.
I absolutely love your videos on insulin resistance ! It has really helped me ! ❤️
Hey Kaitlyn, I just saw this video and was immediately impressed with your information and delivery of the message. Straight forward, concise & believable. Thank you! It’s been Hard to find useful information that consistently makes sense & can be incorporated n my diet. Since we’re all different, finding the right combination & approach matters. Again, Thanks for your work. I’ll be watching!
I think you are going to help me save the rest of my life. You have been more informative, understandable, approachable, and DO-ABLE, than a handful of specialists.🙏
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Hi my news years resolution has a lot to do with being a better and healthy me and honestly I was so confused on where to begin. Thank you for being straightforward! As a new follower I appreciate all the advice!
All the best this year! 🙌
So glad I came across your videos! Thank you!!
Really love your content. I just recently came across your channel over the last 3 weeks. I have PCOS and it has been a struggle to manage weight and hormones. You are providing me with a lot of helpful information. Keep It Coming! :)
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Same❤
Same
Thank you for cutting thru all the conflicting info's out there!
Awesome content, thank you. I used to be hooked on sugar and now I’m hooked on intermittent fasting and my delicious low carb meals. Happy New Year!
I am sure your body is happy with your new addiction! Happy New Year Betsy! 😁
Hey Kait! Thank you so much for your videos. I am T1DM x 50 years. It is always good to have reminders about diet and insulin resistance. Thanks again and please keep them coming. Also, I am an apple cider vinegar drinker. I absolutely crave it! 😂😂😂
Thank you. I'm on the edge type 2 diabetes and been having getting my AC1 down below 6. Because of you I have a better understanding why I need to eat better and increase my resistance exercise.
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As a graduated food scientist, I actually just found out about this. And After I read dr Fung's book I found out about the insulin index. So much value in this video thanks kait!
Love Dr Ben. It would be awesome if you interviewed him. Eggs are gr8. Thanks! ♡
Authentic, informative, well researched and well presented, as always.
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Thank you for all you do - I'm pre-diabetic and you make learning about this way of eating fun!
You explain insulin resistance so well. Thank you.
Hi Kate. I really like your videos. This is because you don't waste time by making long introductions. Instead, you go to the main points directly.
Thank you
Straight to the point!!!
No time wasting 👍🏽
Thank you 🙏🏽
A new subscriber here-So glad I found you! Thanks for putting out videos like this!
Love your simple and straight forward advice x
Thank you! Your videos are so informative! Love your content. I have reactive hypoglycemia I struggle to manage. I am going to implement the apple cider vinegar tip right away! I knew about the "glycemic index" bit I had never heard of the "insulin index" before. Definitely going to try including more fats. I find you are totally right about bananas too. I can only tolerate (and occasionally need ) them, when I have had a strong workout or hike! I find my sugar drops from activity and fasting too, so I really try to reserve my few carbs for when I'm feeling low, or have exerted a lot of energy.
Great info, thank you. I've turned around my Insulin Resistance, lost 30 Lbs and now I want to get my sister on the program! Very heavy, high carb diet, 73 years old. The amazing thing is how fast a good diet can turn this around.
I Love the way you explain what you are teaching us out here so clearly. .Thanks
Thanks Kait, i'm a new subscriber, trying to get my health back in order. Very informative videos, very on point!
Wow-- this is all so eye opening. Thank you. Wondering why my doctors havent shared any of this with me ?!!!??
Another great video, Kait! I don't have anything in particular to add to what you've said here, but I just wanted to say you're doing good work. There are so many people out there who would benefit greatly by listening to Health Coach Kait! Just like Dr. Ken Berry, you consistently do a really good job of making this important information accessible and understandable to non-experts.
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I like Dr. Ken Berry too. I love them both!😊
@@HealthCoachKait Plus your infographics are way better than Ken's. ;-)
Merry Christmas to you down in Oz!
I am also, a Type 2. And, even today, there's not much diet guide for insulin resistance.
Thank You Much for the video!!!!
And, keep on helping people!!!
You are truly gifted! I can benefit from all of your guides as I’m so tired of being spooked by current medical tests and prescriptions!
Thanks, great information! Between you and Dr Berg, I'm going to be a keto expert in no time!
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You're a sweetheart and you'll change our life, and we thank you.
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Thank you for sharing your knowledge! I appreciate you and all you do!
Where have you been all my life Kait? please continue to educate us. so helpful thanks alot.
Your videos are a great source of information. They are currently helping me with my keto routine. I have gained too much weight during the pandemic, and it’s information like this that helps me optimize my weight loss. Thank you for what you do. 🙂
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DO you have to talk so much which no one wants to hear already know it have heard it and know @@HealthCoachKait
The advice is brilliant. Very good for T1Ds like myself, and great video by the way. Have a great Christmas 🙏🏽
Merry Christmas! ⛄
Thank you! Looking forward to learning more about this problem.
Very clever, highly knowledgeable, and sensible as always. Very helpful, Kait! Thank you!!
Thank you so much for all this information. I'm truly grateful that I found this channel. I went to my family clinic 2 months ago for a follow up and asked if they had any nutritionist or any weight loss program. I explain that I've gain a lot of weight and I do better with guidance. For example, years ago I joined a program at a gym (can't afford it anymore) that taught me some great tips on what to eat ,what to avoid and what to look for in a grocery store . I explain to the doc that sometimes I don't know what to eat. The doctor looked at me and told "come on. You know what you can eat". It was very discouraging. I told her that I know to not to eat junk food and things like potatoes but I don't know the details when you start breaking it down... I just felt crappy and hopeless.
Being Mexican it was normal for me to eat rice and tortillas with every meal until. I was 20 years old when I stop that. I stop all of that because my husband told me that it was unhealthy. after my doctor visit I started to go through a lot of weird symptoms and pain. I went to go see a specialist. Turns out that I'm insulin resistant and may have Polycystic ovary syndrome or endometriosis.
Once again thank you! I have hope and I now know where to reference back to if I freeze/panic at the grocery store.
Simply eating foods that won't raise your blood sugars (or insulin) and NOT SNACKING between meals makes a big difference. Avoid bread based products if you can. The longer you can go between meals, the better - as you blood sugar/insulin levels will stay normal longer. Before I eat anything, I ask myself how/if it will affect my blood sugar/insulin levels. I have a list of go to snacks should I need to eat between meals. These include olives (garlic stuffed), pieces of cheese (real not Kraft type slices), a pîece of pepperoni, celery, or just a nice cup of black tea with heavy cream and monkfruit or stevia sweetener. It gets easy once you have a little list for yourself.
Your doctor was very unprofessional and unhelpful. You can find glycemic index of food online. Best wishes in your path to health.
There are so many excellent sources of information on healthier diets and lifestyles out there now.
Gone are the days when we just had to take their word for it. You can source that information in books, published studies, free online lectures and, of course, right here on CZcams.
Diet Doctor and Ken Berry, are, in my opinion, a great source of additional knowledge and encouragement to that already offered on this excellent channel.
Best of luck on your journey to better health.
It was the hardest thing to understand insulin resistance but after listen to your video I finally understand. Thanks for making a difference.
Keep it up. Thank you. Some of us need this uncomplicated information. To the point and clear. Super.
Kait, you are awesome!
Thank you for your videos.
Thank you for shedding light on this subject. Now I can consider my options better when coordinating a meal, and save time and money when grocery shopping.
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I am glad you mentioned apple cider vinegar. It really helps in keeping a low blood sugar.
I finally bought it and had a dream I was drinking it! Now I've got to try it
I am following video’s on healthy lifestyle for almost a year now (dr Ben Bikman, Tim Noakes, Sarah Hallberg, ken Berry, Gary Taubes and others. I love the clarity and overview of your video’s and the fact that they are so well grounded in science and thorough research from your part. Also very good for starters who otherwise have to combine little bits of information from here and there. Looking forward to more videos from you and I hope you will get a million subscribers soon!
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A lot of people in the older age group have this problem. So I am 72, you spoke to quickly for me to follow. I didn't have time to write anything down.
Wow!!!!!! what a great video and given in a matter that is understandable. I had no idea about the apple cider vinegar, will do that tonight. Thanks, will certainly watch all of your videos
Glad it was helpful!
Very good video, I reversed my diabetes this way without a single pill or a drop of insulin. BTW I am HEALTHY 70 young.
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@@HealthCoachKait you didn't mentioned grains or beans? As hispanic we grown consuming those red beans, pinto beans, hominy, do I erase them off my life?
Both are on my list of foods to avoid for IR 😥 czcams.com/video/4tYNXhVRcEI/video.html
@@HealthCoachKait Thank you so much for the fast response. I am a new diabetic and am trying the hard way to learn new habits, it's been a difficult journey since February but finally I began taking healthier steps and my wish is to lose weight also. Thanks again am a new follower of your channel. Blessings to you!
Great presentation Kate and giving me Dr. Bitman as a recourse is terrific.
Thank you for this. Really needing this now. 😊
You have to check your blood sugar after eating to determine how your body breaks down food. For me I cut out all grains because that was the common denominator for high blood sugar 2 hrs after eating. I started walking a lot more too.thanks to my new job I now walk 3-5 miles a day and I get paid for it! I also lift and carry stuff a lot too. I am so grateful that my job supports my pre-diabetes. I am considered pre- diabetic because at 63 I can still manage my glucose levels with exercise and diet. Also drinking lots of water lowers your blood sugar because you are peeing more and that helps to keep you hydrated and flushing out the glucose in your system.
I really appreciate your videos. I was just recently diagnosed insulin resistance and A1C of 5.8. I knew nothing of it. I was completely lost & didn’t know where to begin. It caused me to be depressed but now I’m finally understanding it thanks to you.
5.8 is good
I was diagnosed with T2 diabetes my A1C was 6.8 about a year later it was 5.8 and 6 months after that it was still 5.8 my dr said it was because I was insulin resistant. And also pre diabetes. I was upset because I thought I was doing really good on my keto diet so now I was left hanging.
Thanks to coach Kait I’m just starting to understand what it really means to be insulin resistant and what foods I should be eating. 😁👍🏽
Hi Dana, just curious what test did they run to diagnose you as having insulin resistance?
@@LoveYourNeighbor2 5.8 is not good! That's pre-diabetic.
I just came across your channel and am loving it. Thankyou!
I just started watching your videos and they have helped me a lot.
I have just been diagnosed with type 2 and I have been eating all those foods you mentioned... Thanks for info as I intend to reverse this condition👍🏾
Robert O. Young wrote the book on it "ph miracle for type 1 and type 2 Diabetes." My husband outlived the AMA model 10 years ago, so we began Dr. Young's treatment protocol. He lost 40 lbs in 6 months and uses a fraction of the insulin he needed on the AMA plan. SAVE YOURSELF!
Did you reverse it? You need to read The Plant Paradox.
Thank you for all the information very helpful. I just found out I’m pre-diabetic.
Sincere Health Coach you are always finding out what is the best healthy diet for sharing this knowledge thank you
Love your content keep up the best work
Thank you for these highly informative and inspiring videos. Can you discuss the role of dietary fiber in all of this. Does it help or hurt insulin resistance?
Appreciate the advice. I've had a lot of success the last three months with a keto diet, but you just showed me several things I'm still doing wrong. I'm going to make some changes based on your advice, including the ACV mixed with water, even though I hate the taste.
Adding lemon and salt to the mix dulls the vinegar taste. Tolerable for me now, even enjoyable.
@@tozc2929very true. I even add some tumeric and ceylon cinnamon powder plus cayenne pepper 😊
Wow just come across your videos, I'm 44 and have always struggled to sort out my diet, contradictory info everywhere, I've pcos, low fodmap, ibs, etc etc 😁 I think your videos are going to help me out massively, Thankyou 💚
Glad you are finding my videos helpful! 🤗
You are great, and one of the few out there that are giving out info which is not based on you trying to sell a product... thank you.
UGH 🤦🏼♀️ glad to know I've basically been eating wrong. I've constantly been told to pair whatever carb I want to eat with a protein or fat, but didn't know that eating protein with the carb would raise my insulin level 😑. This completely makes sense as to why my A1C went up on my last blood test. Very much appreciate all the info you provide!
I was told this as well. Now kinda confused. Do I eat protein first
Hmmm my research came up with adding more veggies with the carb or protein. I did see where they suggested to add fats as well
Did she say pairing does not lower the glycemic response though? I'm a nurse and we were taught in physiology that pairing was a good choice if you were going to have a carb.
@@grainiac7824 her other video said to eat the carb last in a mix meal
My understanding is that insulin only spikes with carbs. Protein and fats have no effect on insulin levels.
As of my experience I swear what she is telling it's true. I was obesity (2 months ago) but now I'm just 76 kg. Those foods she mentioned it's work for me like a magic. thanks
Thanks for all the details!
Easy to understand, no nonsense and sourced. Thanks for your videos!
Thank you kindly Kait truly your informational videos are excellent. I appreciate you. Have a lovely weekend. Happy Holidays. 💞💞💞💖🕊🤜💥🤛
Thank you! I hope you have a good weekend, too 🥰
@@HealthCoachKait Most welcome... Thank you kindly. 😁
So helpful! Thank you for such a good video.
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Thank you for explaining that the insulin index of proteins were based on the synergistic effect of combining with a high carb diet. I am on a low carb diet & have spent the best part of a week trying to find this information.
I appreciate you sharing your wisdom. Thank you! 😎👍
I just discovered your channel and wish doctors were as helpful as you are when it comes to food suggestions.
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Check out Dr Fung if you like this channel
I was diagnosed as a diabetic at 31 years old. My a1c that morning at the doctor was over 11 and my fasting glucose was 351. Fast forward to now, 4 years later, and my fasting is always between 70-100. I'm no longer taking diabetic meds, and I transitioned from keto to carnivore a few months ago. Although switching from keto to carnivore was even more difficult than the move from standard diet to keto, because I wasn't getting enough salt at first and I had ear ringing and hot flashes and just horrible fatigue from it. But, lesson learned. Thank you for your videos and for sharing all your knowledge!! There is no telling what kind of horrible shape I, or anyone else like me that didn't have a clue what to do, would be in without all you amazing youtubers!!
I hope when you say carnivore you are not skipping ALL vegetables but are including greens at least and some spices.
Wow...your salt comment was very eye opening.
Thank you! You are so interesting and I have learned so much!
You always do such a great job. 👍
Green Bananas - mostly fiber and low sugar - super low insulin response!
A+ for Apple cider vinegar before meals. The acidic nature also helps signal your stomach acids
Just found this as i m diabetic now and was looking for info. I knew about cell gate, Glycemic index etc but did not know about IR n how it is different based in diet type. Thanks so much. I knew ACV is good for digestion n hence good to add in salad dressing too and help s lose weight, but did not know how it impacts IR. Awesome video. I have some questions. Will put in separate comment
I am grateful to find your wonderful videos! You are teaching me so much. Thank you!
Great info Kait!
Thank you for your very informative videos. Thanks to you I think I have the answer to my extreme fatigue. I check off all the boxes of insuline resistance. So I'm about to start the journy of reversing. There is just one thing I strggle with. After eating I get extremely tired. Sometimes to the point that I feel like I'm going to faint. That's why I usually eat something sugary; to get rid of this feeling, but in the long run, this only makes things worse. So what can I eat or do in that exact moment so that I can keep functioning. I have two children and a fulltime job, so I have no time for tiredness. I have an appointment at the doctor also, to rule out anything more serious.
Very helpful to hear what I've known in snippets related to weight loss put in the context of insulin resistance. Insulin resistance is so under addressed by doctors. I am only now seeing, after fifty years of poor digestive and endochrine health, that I could have understood what was happening had I known about insulin resistance. Thank you for keeping it simple and making it clear.
Super informative! Thank you, it seems like you do a lot of research and display it in a pretty understandable way!
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