Groatzempic: Using Intact Grains to Boost GLP-1
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- เผยแพร่เมื่อ 8 ก.พ. 2025
- The majority of cells producing our natural GLP-1 are found in our large intestine, at the end of our gut, and eating slow-digesting carbs like beans and intact grain kernels (groats) can bump up their activity, helping us feel satisfied and eat less.
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What other whole intact grains can impart this benefit- last video I saw finger millet so ordered that! All intact grains? Which are best choices if we have limited access? Thank you!
wanted to ask as wel,l which kind of grain are used best for max. benefit (most GLP-1)? How to make them the most groat- like ?
Would it be allowed to stump the groats after cooking right before eating? Or would it destroy the effect on GLP-1 and they need to be completely chewed to get the effect?
In Canada, the company "Organic Matters" is a good place to order intact grains and legumes etc.
@@StephenMarkTurner thank you from another 🇨🇦
awesome! will do. actually already did it 2 years ago with great results in weight loss. if i have fiber for breakfast, i have no cravings and eat way less. no overeating and no sugar cravings at night.
When you say “fiber for breakfast”, what exactly are you eating? Groats or something else? Thank you.
@@Yowzoe i mean whole wheat bread, nuts and legumes spreads or salads with leafy greens and seeds, grains, legumes. when i lost about 40 pounds in 4 months, i was having whole-wheat bread with grains and seeds, 2 small toasted slices of it with homemade kidney bean spread for breakfast. currently i soak psyllium husk in water and drink with more water throughout the day and especially at night so i don't eat late or snack. it makes me feel full and not hungry. i just weighed myself this morning and i'm 2.6 pounds down from yesterday morning! and i did eat - very little carbs, more veggies and protein. i had green mix salad with homemade sunflower lemon vinaigrette for breakfast and broiled mackerel for dinner. i don't usually eat groats. i like white beans and lentils so i eat these often.
@@xondominique2602 congrats! I’m finding that hunger pangs and cravings aretough to overcome, especially late in the day. Psyllium in water is a good tip to trick my stomach. I’m doing everything else right.
@ i hope that helps, good luck!
Here's my whole grain porridge: I mix equal amounts of dry steel cut oats (whole is better but I'm using up my existing stock), hulled barley, rye berries, sorghum, mixed millet (proso, barnyard, foxtail, pearl, finger) and mixed split lentils. Store in 8oz jars.
Put one jar in the Instant Pot. Rinse several times. Add 4c water. Porridge setting, time at 9 minutes, natural release. Makes 4-5 servings. Leftovers set up like Quickcrete so add plant milk when reheating.
Sweet: 1T flax, 1oz walnuts, berries or other fresh/dried fruit. Half a cup of plain cooked rinsed white beans (you really don't notice it).
Savory: Flax, garlic, turmeric, pepper, cumin, coriander, nigella, beans. Sometimes curry powder, oregano, garam masala, five spice, whatever. Sometimes cooked greens or leftover veg. It's kind of like a risotto in texture so it's not as odd as it seems.
Very filling and sustains me for several hours.
@@dianeladico1769 it is so awesome to hear someone else talk about savory oats. I only eat them that way!
@@bethfroeba7416 What do you put in yours? I came up with my list based on Dr. G's Daily Dozen plus what I need for other medical concerns but I'd love to change it up now and again.
@dianeladico1769 i did with the daily dozen too. Cannelini beans that i mash for extra creaminess, red peppers, spinach or kale and sometimes onions. So good!
@@bethfroeba7416 That sounds wonderful-thank you!
diane to make this a easy a possible for me (because i just start and firsst need to try it out). I have oat grain here which i bought some time ago to do exactly THIS: whole grain groat..but i haven´t done it.SSomehow i´m sscared of not doig it right and not tating good? I also don´t own a instant Pot. o i would jut use the stove and a classic cooking pot, if not too bad? for 45 minutes.But then it not going to be a grout like consitency, right?
How long can i store it in the fridge? 5days, 1 week? And per person 500g for 5 days would be enough, wouldn´t it?
Would love a list of whole intact grains with this excellent benefit please!🤞🏼
Organic brown rice, quinoa, buckwheat,and amaranth are gluten free.The macrobiotic diet recommends whole intact grains or grain like foods. Wheat, rye, barley and oats contain gluten. Even gluten free oats have gliadin which is similar to oats.
The best are:
Quinoa
Pot barley
Buckwheat
Oat groats
Chickpeas
Lupin Beans
Soy beans
Black beans
Adzuki Beans
Then a selection of hard to source pigmented grains that are anthocyanin rich. To boost the mentioned effect refrigerate overnight after cooking and consume with a tablespoon of diluted vinegar.
I processed the USDA data to produce an aggregate score that reflected the levels of methionine, leucine, isoleucine, valine and tryptophan (lower) and reverse scored glycine, quinoa topped the list followed by the others. Trying to get my hands on a more extensive and granular database but haven't gotten around to it.
Others made the list due to epidemiological contexts or novel mechanistic merits.
Millet is another whole grain sold as groats.
Thank you!
Thanks. Prioritize intact whole grains for the good gut bugs for optimal health. God bless!
Guys, barley groats are sooo good in soup! Remember to soak them and boil for 45mins 🔥
I can only find pearled barley locally. 😢
Barley groats in literally any soup = 🔥🔥🔥
@@jttj742 I get hulled barley from Amazon. Food to Live is the brand I buy.
Thanks
How long to soak?
I love this channel!
Intact grains and legumes FTW!
Where can you get rye groats and other types of groats in bulk?
I use Amazon
I always go to the store
Try Azure Standard: organic and bulk, most grains.
@@dennysmith5284 Azure Standard is inconvenient for many working people.
I second Azure Standard.
The more we can. move towards eating real 'whole foods' over processed foods, the more benefits we will see!
We have to find ways to get 'back to the basics'
Grape nuts + ground flax + blueberries + unsweetened soy milk every day!! 🥣🥣
Every!
Freakin!
Day!
I was thinking about bitter food and the other things you’ve been talking about… it occurs to me that whole oranges might be beneficial. The pith is usually removed from the whole fruit to eliminate the bitter taste. Maybe it shouldn’t be. I’m thinking that old recipe for fresh cranberry sauce that involved simply throwing a bag of raw cranberries, a whole orange and sugar into a food processor. Sub or eliminate the sugar and you might have something interesting.
@Yzyxdolorza Our family recipe included an apple with the orange and 16 oz of cranberries. Some people add as much as 1/2 c. sugar which spoils it for me. I might add 1/4 c. if I was using the relish in a fruit quick bread recipe but I never add more than 2 Tbsp in the fresh relish if serving to family. For myself I might try a very small amount of pure powdered monk fruit but preferably no added sweetener at all. Then again I'd probably choose a sweeter apple than a tart Granny Smith, although it's green skin does look pretty in the mixture.
Thank you for your informed and referenced videos. You have in the past shown the benefits and your own use of buckwheat grouts. Since it is much like the barley groats that I partake of and because I also use buckwheat grouts, I would like to know (I am assuming that they do until I get a response) if they have a similar or even better effect on the GLP-1 production and hunger suppression. 😉😁
Beans not affecting GLP was surprising. I guess even if a food is high in fiber, you still got to have those hard digestable foods like groats to kick the GLP levels into gear
Even then, natural GLP-1 only lasts for minutes vs 5 days for GLP-1 meds. That's why we see most people with the disease of obesity fail any diet they have been on for long term weightloss. Including wfpb. Claiming that boosting endogenous GLP-1 is just as good as these meds is just not supported by all the outcome data from human studies. It's about actual long term sustained outcomes people, not mechanistic speculation.
Lasting for minutes? 4:00 to 4:10 says you eat it for dinner, the effects lasts till lunch the next day 14 hours later. Also I (nor the video) never claimed that the medication acted inferior to the drug, considering you have to cook/eat groats (or similar) at least once/day to maintain the GLP effect, and the drug is faster, easier and just gives you more GLP than you body knows what to do with, which is why that when taking it its inevitable that one gets impacted stool the longer you take it since it will slow your digestion down (according to a previous video he made) and of course the nausea... I could go on but the other videos can say it better
Your claim that >most< people with obesity fail because GLP from diet only lasts for few minutes? Come on, I guess post-obese people pre-90's must have been witches or something. Also, Ozempic literally only works as long as your on it and you lose more muscle than fat so good luck if you stop taking it! Not to mention the drug plateau effect and you stop losing weight, even if you are still in obese range
I will give you credit for one thing: GLP drugs are the best way to lose your appetite; even better than gastric bypass (I reckon). Even better than groats or WFPB. It's just too bad that it isn't best for losing weight. I personally will pick the second (or third?) best option for appetite suppression by eating groats (or similar) at some of my meals
@zoombinifleen9362 your reply doesn't track with the core claim by Greger that boosting natural GLP-1 is an alternative to what these drugs do. For that to be true, he would need to show outcome data from RCTs over 3+ years showing same or better results compared to what the glp-1 obesity studies have shown. Also, obesity is a chronic disease requiring chronic treatment. Of course, stopping the treatment will make the disease rebound. What happens when stop groats?
@@robertusgaI can't really say much more about GLP aside from people have been getting obese and losing the weight and keeping it off decades before GLP drugs came on the market. If its a miracle drug to some and ppl wanna tunnel vision on it, ignoring healthier, albeit harder to implement alternatives so be it.
The other stuff though I can comment on. Obesity as an chronic disease? Yes it is, but from your examples it seems like you mean to say "chronic, lifelong disease" which it isnt. If I stopped eating groats, I wouldn't balloon. In fact, I often eat out with friends at restaurants, get a burger and fries with water; no desert but I never become obese. And go weeks, sometimes months without specifically eating groats though ill still eat buckwheat/barley/etc as alternative. Why? Because when I go home I make sure that all my stuff is healthy but much more important than that is that its food I LIKE to eat; not love. I am not on a diet and it's not a food treatment plan, it's just the way I live but I had to learn through trial and error. I won't eat veggies if I hate the taste or texture or its too inconvenient to prepare; all stuff I had to learn through work in the kitchen and food table.
You talk about obesity like its a lifelong thing to battle (autoimmune diseases are, not obesity), but its just a problem that needs the right, specific solution which is unique for each person. Some people have certain food allergic to so they will have a tougher time, or eat out of trauma/control, or cause they don't have food education, or drug/hormone/age interactions. But like ive said before, who needs to work at solving their obese problem (for good) when you can just use cheat codes (or drugs) to lose weight fast, that comes back fast as soon as you stop taking them? That doesn't sound like a solution to me.
@@zoombinifleen9362 The half-life of natural GLP-1 may be only five minutes but that's not the whole story. When you consume high fiber once it reaches your colon the good bugs start making it. Production rises for an hour or so, peaks, then production starts to slow over the next four hours. So a short half-life is irrelevant since you're constantly making it. And you're absolutely right about the 'second meal effect'.
I agree with the rest of your comment. I was on a similar drug for T2D. I was nauseous all the time. If I was awake, I was queasy. I did lose some weight and plateaued. I read How Not To Die and went wfpb overnight. Stopped the drug and proceeded to lose four times the weight as I did on the shots with zero hunger or cravings. I must be a witch. 😁
Organic brown rice, quinoa, buckwheat,amaranth are better for most gluten sensitive people than wheat, rye ,barley or oats.Even so called gluten free oats contain gliadin which acts like gluten. The macrobiotic diet recommends whole intact cereal grains .
Is there a *test* possible for gluten sensitivity or intolerance or allergy or… Thank you.
Are those gluten free options really going to have the benefit, I thought it had to be 'groats' to get the benefit. I have noticed a benefit eating chickpeas daily but not from brown rice or quinoa.
@@Yowzoe There are medical tests. Depending on your reaction/risk tolerance there's also consuming a SMALL amount of gluten and seeing how you feel over the next few hours. If you feel awful you've got something going on so avoid it until you can be seen by a doctor for further testing. I'm NOT a medical professional so proceed at your own risk.
@ thanks 🙏🏽
I like my gut bugs; they benefit me while I'm alive, then they eat me when I'm dead. Fair enough!
That's just an awesome take. Thanks for the smile.
Whole grains it is then. Less processed, who would have thought?😅
The deer thought of it. They hop up on top of my field's grain bags, make a hole with their hooves, and eat the whole grain kernels straight. :)
@@liamtaylor4955 "Want to be as thin and athletic as a deer? Eat whole grains like they do. The deer diet. Get out in nature, breathe the air and watch what they eat"😄
@@ronmexico5908 But please, don't split farmers' grain bags open and expose their grain to the weather. :)
@@liamtaylor4955 And I have a fit when they raid the bird feeders. Sorry for you, I'd be beside myself.
Intact grains are not the same as whole grains. Whole grains can be minimally processed. Intact grains: barley, rye, quinoa, buckwheat, brown rice, millet.
👍👍👍
All these groats and so on, I assume they need to be cooked first. Or, at least soaked (sprouted, even).
So we can achieve normal GPL-1 levels just by eating foods that are less processed, more intact?
Yes, unless you have some condition that influences it which is rare.
What about flakes rather than flours or groats? Would oat flakes fall somewhere in between?
Does barley " groats" refer to pearled barley? Thats the most commonly available one. There is a variety called "hulless", i dont think that tastes as good...
Pearled barley is not groats, it has had the outer layer removed.
Oh thanks.. I'm goung to look for "hulled barley" groats, instead of pearled... It's not as easy to find in stores but I saw some online ads for it!
@@davdpl1478yeah, good idea. I just wish the hulled groats weren't more expensive than the pearled🫤
@@davdpl1478 I get hulled barley from Amazon. I buy the Food to Live brand. It's about $6 a pound but the good news is a little of the dried grain makes a lot of porridge.
Seriously,
Do we swallow the gouts whole?
Not wonderful news for Celiacs, who often have problems with the proteins in oats.😢
I can over eat whole "healthy" foods just the same as any other food. Goody for all you people who don't want to eat when you are full.
So does that mean all the oats you were recommending for years are useless?
Try steel cut oats. They are oat groats that have been cut.
"How Not To Diet" was published in 2019, so he has been suggesting to favour intact grains for at least that long.
@@GaiasFleas Oats are healthy regardless, whole oat groats are just even healthier
This whole video series was about GLP levels and reducing appetite. If the only reason you eat healthy is to reduce your waist-line then 99% of his videos aren't for you. To say that all the oats he recommends are "useless" because some might get broken down before the large intestine is just plain ignorance
Oats are still a healthy choice. He's just discussing foods that affect GLP-1 here in this video 🙂
diareah tho.
I think you should turn ads on, if google has a incentive to promote your videos then you might get more views. A pre roll osnt going to bother anyone
No to ads.
He has made a commitment to zero ads anywhere to avoid any hint of outside influence or conflict of interest.
Hello doctor, i ate raw grass fed sheep liver with 1 L of sheep blood for breakfast. And for lunch i break 24 raw eggs into a big glass jar and pour 2 Liters of 2 weeks fermented raw sheep milk it became yoghurt and so bacterial. And for the dinner i ate some lamb brain with raw eggs and raw milk. For the cheat meal i ate 350 grams of raw honey and 8 oysters. Will i get sick? I am so curious.
You need to add raw chicken hearts
No, you’ll be fine.
But later you’re going to the third circle of Hell in mud and slush and rain and wind, and when not swimming in the Lake of Fire, you’ll be bent-over as Satan’s b for eternity.
No, you’ll be fine.
But later you’re going to the third circle of Hell in mud and slush and rain and wind, and when not swimming in the Lake of Fire, you’ll be bent-over as you-know-who’s b for eternity.
@@Yowzoe Sorry to tell you but your hell doesnt exist. Even if it exists every single predator animal must be go there then according to your logic. You realize its balance of nature between prey and predator to keep the nature on its feet. It like this since the first DNA evolved to multiple cells. You will never get punished for eating animal foods. Prey animals must be eaten or they going to extinct plants.