These 12 Carbs BARELY Spike Insulin (Lowest Impact)
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- เผยแพร่เมื่อ 31 พ.ค. 2024
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12 Carbs with the LOWEST Insulin Response
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References
onlinelibrary.wiley.com/doi/f...
academic.oup.com/ajcn/article...
academic.oup.com/jn/article/1...
gut.bmj.com/content/67/7/1269
academic.oup.com/ajcn/article...
academic.oup.com/ajcn/article...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/28753...
Timestamps ⏱
0:00 - Intro
1:49 - Resistant Starches
4:42 - #1 - Gluten-Free Cooled Oats
4:57 - #2 - Cooled Rice
5:07 - #3 - Unripe Plantains
5:17 - #4 - Cold Bean Salad
5:30 - #5 - Cassava
5:40 - #6 - Tiger Nut Flour
6:17 - Low Glycemic Index Carbs
6:38 - #7 - Grapefruit
6:48 - #8 - Raspberries
6:57 - #9 - Psyillium
7:12 - #10 - Lentils
7:35 - Enzyme Inhibitors
8:28 - #11 - Beans
9:16 - #12 - Red Cabbage
10:14 - Recap
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Pls do a next video on eating these Resistant Starch and neasuring your Blood Glucose level. It will be best to verify these claims.
No
Hi hi
How about a recipe book or video explaining how to cook and prepare meals with resistant starches?
@@karolkrska7280 lol, best comment
1. Gluten-Free Cooled Oats
2. Cooled Rice
3. Unripe bananas
4. Cooled beans
5. Cassava
6. Tiger nut flour
7. Grapefruit
8. Raspberries
9. Psyillium
10. Lentils
11. Beans
12. Red cabbage
Thanks my friend. I’ve started adding chapters to help people get to where they want to go as well.
@@ThomasDeLauerOfficial Indeed, you did :)
@@ThomasDeLauerOfficial what bout baked beans thomas
As a Latino person I eat casava and green plantains, I have to let them cool after bowling them?
@@ThomasDeLauerOfficial brilliant thx you
Sorry Thomas but resistant starches are generally a whole load of crap.
Ken Berry just did a video on this, and the channel Serious Keto had multiple experiments on cooled rice and potatoes. It just doesnt work.
Was about to post a similar comment 👍
Interesting!
I will check it. Thank you
Mitigate the effects of any carb by eating a protein or fat before AND with the carbs.
I have a terminal illness... I would suggest to go ahead and enjoy your hot chilli or a burger once in awhile if you love those foods, despite the carbs. Please don't deprive yourself of enjoyment. Live every day to it's fullest. Live as if you will not see tomorrow.
Wishing you well. 💙💫
Doctor Ken Barry (on TH-cam) says that "Resistant Starch" is a myth. He said that putting cooked rice in the refrigerator over night does nothing to the starch to make it resistant or less harmful. He didn't comment on eating raw potatoes, however. I think that brand of starch is pretty safe from ever being consumed on purpose, tho.
Yep on the Dr. B, however, I do love a slice of raw potato with salt on it.
Raw potatoes are mostly indigestible and potentially dangerous. You have to be careful about peeling them and if they have green spots, they're a no-go. I've had some once because I was working with Chinese people and they'd prepared it for lunch but it made me extra bloated. I don't remember exactly what other symptoms I had at the time, but I remember telling myself to never eat raw potatoes again.
Raw potatoes are toxic. Please don't eat them...
@@nackedgrils9302 Thanks for the info.
@@he-him1009 Didn't know that.
I think people want to believe that it changes the structure so bad! Cooling makes no difference. It’s still a starch and still spikes blood sugar the same unfortunately. Man I wish it didn’t!
No it's not the same. Cold rise and hot rise doesn't have the same impact on your body.
@@KalisthenicBros I think he wants to believe in not using his brain. Cooled rice after 12 hours in fridge is very different for me and I have seen plenty of evidence that it is.
A very informational video and I really like the way you broke the carbs into categories. One thing I really like about your videos is how you reference articles and explain in a very understandable terms about the foods/supplements etc.
This valuable message requires several replays and note taking. Thank you for great information.
Or just eat mostly meat and eggs and not worry about all this mess. Imagine having your brain full of all this info when all you really want is to just eat. Meat and eggs are filling and quick.
I agree, I need to take notes as well. It's helpful. 🤷♀️
I love your vlogs……they are so informative and you back everything up with scientific studies. Thank you
How about a follow up video where you test your insulin after eating these resistant starches? Careful of what you claim.
Yes, He should do it practically.
Insulin meters are very affordable -about $20. The rip off is for the test strips - you can buy them over the counter, but a prescription may get them covered by your health insurance. They are still appallingly expensive. If you are well controlled type 2, one prescription may last you a long time.
Btw, this video is complete BS for type 1.
@@danbev8542 I'm sure he could get a CGM for free. I have seen several fitness/healthy diet channels get sponsored and use them. For the non-diabetic person without a prescription and insurance, I am sure its expensive. But this channel is popular so I bet he could get one free and show real world results like the Beat Diabetes channel does.
AWESOME video Thomas! Thank you, sharing with my family now!
Thanks Thomas! I love a lot of those foods so good to hear!
You are terrific at explaining nutrition. Your dedication to seriously provide accurate information, rather than exploiting your children and pushing products, is to be commended. Thank you helping those of us struggling to get healthy.
This is the video I've been waiting for, ty Thomas 👍
AWESOME video, sir!
This gives me some ideas for good carbs to add for the carb up days.
Received a diagnosis of diabetes T2 in 1996 and now the effects of it ar3 starting to be vicious. This video is definitely going to be shared to friends and family because it makes good sense! Thank you, thank you!
Love videos like this about food cause it helps to know options of what to eat , great video Thomas delauer
FASCINATING MATTHEW!!!! Thank you.
I believe in a balance. My husband is on a low carb diet. No carbs are off limits . It's all about portion control. When he eats small portions of potatoes, rice, oats, etc., it doesn't spike his sugar. Just test it by checking bg one hr after meals. Btw, his A1C is 4.9 and on no diabetic meds. PORTION CONTROL is the key to maintaining normal levels.
I really enjoyed this video, learned a lot. Thank you! 🔥💯🔥
Love it Thomes, please keep it up!
this is so informative! thank you!
Very informative. Thanks
Thomas! Nerding off again! Thank you bro!
Dr. Ken Berry just put out a video on a new study just released and there is no such thing as making a starch resistant by cooling. If they're high glycemic they're high glycemic hot or cold...per Dr Berry
And there has been 'experimental' confirmation of that on TH-cam. I' ve seen at least two videos conforming Dr. Berry's content.
Yet, because of money, yo-yos continue to spread the lies. This misinformation could really ruin someone’s day.
It’s also worth noting that the insulin response to different foods varies greatly from one person to another.
Overly complicated and largely misleading bad science is being cited here. DeLauer strikes again.
Resistant starch is large bunk! In a 100 gram green banana you only get maybe 5 grams of resistant starch. You dont eat raw potatoes and a cooked potato only has roughly 3 grams of resistant starch. The rest is pure sugar, have you tested your blood sugar and ketones after eating cold potatoes or rice? Makes no sense to eat 95 grams of pure sugar to get 5 grams of resistant starch 😂
Thank you for listing those items this is one of the reasons even though the keto works is very restricted to sample folks I am on with work this helps me to stay that way with more latitude
As a type 2 I havent noticed any difference with RS3 resistance starch, still a massive blood glucose spike with cooled rice or oats
Yeah, it's an urban myth. The guy over at Serious Keto did a test on the so called non-impact cooled starches. The insulin, went straight up. You can have a small amount of anything and not spike, cooled or not.
Thank you, Thomas!
Excellent! Thank you!
Can’t wait to get some good info today!
Thank you, Thomas! Great video, as always- but tell your editor that the red cabbage-like vegetable that was being washed looked like it was RADICCHIO, NOT RED CABBAGE. :)
Thank you it gives quite some additionnal information on the impact of the food than just looking at the glycimic index. Regards.
thank you its helped me understand more
Another great video.
Crazy over my head but interesting! I trust you to reveal research that could impact my health/weight loss/fitness! I'm sure this research will make my journey faster/easier! Thank You!
Nice to see someone finally talkin about Hemp!
Another great video:) so luck to have come across this channel as I’m trying to improve my diet alongside increasing the motivation to be more active at the gym.
Talking about the items showed in the video, when you mention cold oats , can it be prepared by pouring some almond milk into a bowl of gluten free oats and place it in the fridge for a few hours ?
I never cook it , just pour almond milk to it , add some fruit like one hahaha and a handful of blue berries and place it in the fridge for a few hours.
I just love you, Tom!
Great topic.
This is your best video.
The cold beans and lentils changes the game for me - inexpensive high quality nutrients that can be done keto.
Cheers Thomas
Thomas, I would like to ask you, can you make a video about glycogen stores: what it is, how it works, how long does it take to deplete glycogen stores? How long does it take to restore it? How it differs on keto v ordinary diet? how gluconeogenesis is involved in it? can a human body restore glycogen from its own fat? what impact it has for different kind of sports. While on keto, what type of energy is used during endurance / resistance / high intensity cardio? Don't know if I'm clear enough. Just a little wish :)
Glad to hear this about cold beans...love garbanzos in a salad. Does reheating negate the 'resistance'? I reheat my homemade soups. I often add canned beans or lentils to my soups. So yummy, satisfying and low cal for hibernating weather.
That's what I'd like to know
Yes, reheating negates the resistance. He's explained this with the resistant starches of potatoes.
Honestly I am having trouble believing most of this. I have watched a number of videos from various keto and carnivore doctors and even other people who are not doctors who say their is no such thing as "resistant starches". A few of the videos had people actually testing their blood glucose and ketone levels either with a continuous blood glucose monitor and/or regular finger stick glucose meter/keto meter and many of these foods (especially resistant starches) Thomas is talking about severely spiked blood sugar and knocked them out of ketosis...
I agree with you. No such thing as resistant starches.
@@Lily-has-wings They exist, so not sure what that means to "believe in them." They aren't Santa Claus. I think they're just in such small quantities when eating the whole foods that contain them, that are still high in other carbs that they don't make a big difference. Eating some extracted form of resistant starches might be a different story. It's probably also very person dependent like many things relating to insulin spikes. I've noticed my blood sugar doesn't move at all with certain beans and I'm a type 2 diabetic taking 0 medications.
@@legendhavok1723 what type of beans? I need to eat some carbs because I'm losing to much weight on low carb diet but I can't find anything that won't spike my BG.
@@nickbardan3867 black beans have been good for me, same with red kidney beans. It may not work the same for you though so be careful, start with small amounts and see how it goes.
Well, I eat cooled steel cut oats, red kidney beans, unripe bananas , lentils everyday ans they barely spike my blood sugar levels, but I can't say the same thing about cooled rice. Even if resistant starch isn't real thing, eating cooled carbohydrates is a healthier way.
Thx a lot dear......blessyou always dear
Any studies on millets? Traditional Indian vegetarian diet had large millet/sorghum component which lead to easier satiation (less quantity consumed)and nutrient rich.
Thank you!
I like the dining room table discussion. Some of these commenters are hilarious. You don’t talk too fast for me. I’m used to it and all your geeked out explanations are great as always.
When I had Neuropathy, my burning feet, with constant tingling like ants crawling 24/7, and numbness. All about 2 inches from bottom of feet Up 1 inch, across the entire foot. My job has me standing 8 hours as well. As weeks went by on Ketogenic Diet with Intermittent Fasting, These Neuropathy symptoms began fading away. I had to stop all fruit. Then weeks later when preparing a protein drink, I decided to put one big frozen fresh raspberry into it. Moments after drinking it my burning tingling pain came back to both my feet. It was very unpleasant. So no fruit for me. Wow, insulin is a real enemy to good health.
Thanks!
I'm diabetic. I go to oriental store and get Kizu Root Starch (Kudzu) Lowers blood sugar. I also get there Glass Noodles made from mung bean starch or sweet potato starch. Also get Kudzu Tincture from Red Moon Herbs. Arrowroot powder is a resistant starch. Good as a thickener for soups and graveys. Won't spike blood sugar. BOB'S RED MILL HAS IT
I thought ken berry already called bs on resistance starches. Idk who to trust when I know both sources are earnest. But since Thomas is always trying to sell products I might give him less of a pass.
I'd trust less a TH-camr who is churning out videos daily to sell products
It is bs
I ate these resistance starches and tested my blood sugar. It spiked every single time. This is all BS.
@@alanh2116 Sincerely thanking you for this note.
I think the idea is to have these in moderation once in a while, not regularly. Red cabbage with apple cider vinegar did not spike insulin, but I also had only 1/2 cup. I think these foods are great and help with a well rounded - even ketogenic- diet. The key is to have healthy proteins and fats as the majority of the food on the plate. Thanks for the great info!
Correct. Also growing evidence carnivore diet much improves auto immune diseases of all sorts. Turns out alfalfa sprouts lentils and some other vegetables are high in a non nutritional amino acid that closely resembles the structure of essential amino acids, but are just enough different to provoke an immune response on the protein that was miscoded by the wrong amino acid.
If you're already healthy and don't need to lose weight I think it's fine to have these foods more regularly if you like them
I'd add roast pork with crackle to the red cabbage, yum.
Go Thomas!
Four years ago I was in a men's keto group and we were working with a nutritionist. She introduced us to "resistant starches" and for about six weeks we used ourselves as test subjects to see what the resistant starches did to our glucose numbers. In over 120 experiments NOT ONE was found to be what we considered a low or small glucose impact food. Everyone of the foods that we tested were the "once heated and then refrigerated" variety. We all concluded that the theory was a giant myth.
Don't be fooled,... trust your meter.
Thank you so much for taking the time to write this
You just nuked this video with this gem of a comment. 😂
Carnivore is the way. 😉
Thank you!
Thank you, I wanted to try this but won't be anymore. I am very sensitive to carbs, I get gout attacks every time I slack even a little bit.
check out the Beat Diabetes channel....trust your meter!
Thank you
No mention of shirataki noodles? They are brilliant!
Great video thanks so much, question about resistant starch. After the rice, beans or potatoes cool, Can I reheat them?
Atkins 2008 table of glycemic index. It has more than 1100 foods and their GI
If you eat beans long term, it changes your microbiome and helps your blood sugar stay level all the time.
Another food that has this effect are mushrooms or mycoprotein.
Simpler to stick to low sugar fruit e.g. currants and starchy foods where the ratio of fibre to net carbohydrate is more than 1 to 4. Beans fit that so that's why they are unlikely to spike insulin. Lentils are similar.
Thanks for that Thomas, i'm experimenting making Natto and getting good results, it's the food of the gods as regards vitK2 but nice to know its a carb inhibitor along with red cabbage.
Natto tastes and smells horrible.
Could this information be dependent on the way a person's body operates? Maybe applicable to people with 'normal' insulin production but perhaps some additional clarification for diabetics is needed. As a type 1.5 managing w/out insulin/meds., I decided to go to the comments on this. Thanks to all for sharing and joining in the debate! I don't think I'll be able to use this as a cheat, but keep working it out for myself.
I live in Africa and Plantains are huge here and I said to myself the other day I wonder if that is keto friendly. thanks for the Info
I asked about that years ago. Many replied with a big no. Nice to see redemption.
Cute content and settings 😉
Steve at Serious Keto did a whole series on resistant starch including blood sugar levels. You might change your mind about resistant starch after you watch that.
Dr Berry too
Yeah its vegan bogus. This resistant starch myth
Yes I saw that also..A few have tested this theory and have had spikes. Dr Berry said that its a myth and resistant starch does have effects on Blood sugars
Yup. I tested my glucose after eating cold rice and potatoes and it still spiked my glucose crazy high
Dr ken berry also did research on resistant starch. Turns out it is bs.
PLEASE CLARIFY: So RS3 starch cooked, then cooled is resistant... but what happens if you heat it up again after to eat it? Does it REMAIN resistant? Or does it RETURN to regular starchy response?
he said that once they are reheated they are not resistant any more
Denise Robertson (senior nutrition scientist at the University of Surrey) made an experiment of reheated pasta and the result was that pasta that had been cooked, chilled and then reheated caused the lowest rise in blood glucose of all, even below cooked and cold eaten pasta.
I am such a big fan of yours Thomas. I'm curious as to what your thoughts are on the work of Dr Gundry. I noticed several recommendations on this list are high in lectins, cold beans in particular.
I am confused by lectins. I thought that lectin indicates that we are full and should stop eating. if this is true then why not eat food that contains lectin?
Some commenters said these foods spiked their blood sugar. I'm wondering if it's because they have insuline resistance and haven't been doing keto long enough to calm that down. Most of us can consume soda, chips, candy bars, etc when we're young with no ill effects, because we're not insuline resistant--haven't worn down our bodies yet. I'm hoping being on keto (and intermittent fasting!) long enough can heal that response or lack of it.
After cooling it down Can you reheat the food before consuming it? I've read somewhere that you can and keep the same advantages. They also say that you need to cool it, refrigerate it, for 24 hours. And there's also some research that suggest that you consume fewer calories this way. Your thoughts?
Tank you 🙏🏾👍🏽
We used to gave green banana and banana flower stir fry frequently, but because of low carb diet. I have stopped taking it. Now that you have will consume them without fear
How is the red cabbage best consumed? Is it just as good if it is cooked, raw, pickled, etc? I learned a lot from this video. Thanks!
Great video ! You mentioned to be sure soybeans are organic ,but I learned that lentils are sprayed with glyphosate just before harvest to speed the "ripening" process 😱not sure about the availability of organic lentils but I'm sure gonna try to find them !
glyphosate used to desiccate is also absorbed and plumps the grains at least that was a comment on their site as a selling point to use it to hasten the drying process and to PLUMP them up. So a non-gmo label means nothing unless it is also organic.
MACRO MATH: How can we calculate or find the REVISED net carb count in it's resistant form?
Question: Is the advantage still there, if I heat up again the previous cooked and cooled down food? Or do I have to eat it cold?
Hi Thomas, great info as usual.
I wanted to ask you if thrive market has any plans to open an European store anytime soon.
A lot of items are hard to get in Europe or are only available online but not all in one place.
Thanks
I want to thank you so much because you have educated me so much since I've been on the keto diet I lost a bunch of weight I got a lot healthier and you have been my go-to keto guy along with Dr Berg. But this one here has got me thinking..
So if a cold potato or a cooked potato then cold isn't that a potato chip. And if so if you made your potato chips in the right kind of oil wouldn't that be a good thing I'm surprised somebody hasn't capitalized on this yet. I know you just can't eat one potato chips if you could stop it four or five you'd be just fine.
Good information, how about using Bulgur? It is a better choice that white rice , cheaper than wild rice, lower GI , good for low carb diet, adds verity to your low carb diet, I cook it ones every week or two. Specially if you do paella ( Spanish rice) 😋😋😋
I have digestive problem. I want to take L glutamine for my gut. Can I take L glutamine while on fasting and keto diet. I love your channel and how you explained. Thank you
Info packed 🤔🙂
great video mahalo
Hi
I am had the VSG surgery and I trying to do keto can you make a video about that topic thank you very much
RS3 has been debunked by research as having any positive benefit once cooled as opposed to when hot.
This is new to me and contrary to what everyone else I have heard has said. I would love to believe this, because as a vegetarian, many of these foods I love. I'm not keto, only low carb and am going to start incorporating these foods and see how it goes. As for energy though, will these foods still allow the body to make glycogen?
Cold potatoes. Should we keep potato chips in the refrigerator?
Can anyone explain ''cooled rice'' to me please? I've tried googling but it only shows ''cooked rice''. Is it literally just rice left to cool down or is there a special way to prepare it? Thanks in advance
Great information! But want to know if u eat bean cold after being cooked is that also break down its amylase breaking effect ?
Can you do a video on your thoughts on organ meat/organ supplements and the whole beast protein powder
"Resistant Starch is a load of" BS. See KenDBerryMD video.
If cold soya beans are good, would tofu and tempeh (organic non GMO) eaten cold has the same effect?
Hi great video! I stopped eating potatoes because they spike my insulin causing palpitations. Are you saying that if it’s a cold potato it won’t spike as much? Same for the beans?
Dr. Berry disagrees with you on the subject of "resistant starches". In this instance I will take Dr. Berry's advice.
100 percent
Dr Ken berry every time x
@@marianking1379 whys that ?
If Dr. Berry contends there is no such thing as resistant starch, he is wrong on this one. I have tested it myself many times by testing the difference in blood sugar after eating a potato that has been heated against a potato hat has been heated and cooled. The difference is roughly a third of the carb total which is significant. Thomas is correct. Stephen Cabral has some detailed studies on his website regarding this topic.
I hear conflicting claims. Dr. Ken Berry said that cooling down starchy foods after heating does not alter their structure (so as to reduce their glycemic index) in any significant way. Maybe some lab somewhere could examine the actual chemical structure of heated-then-cooled starches and state their effects on digestion.
that sounds pretty amazing, but how do you then count the carbs of a cold potato or cold beans ... any advice on that ...?
Aside from the unfortunate load of half-truths and BS in here (including "resistant starches"), the fact of the matter is nobody in their right mind is going to eat the majority of foods on this list.
how about pregnancy for people that were keto and low carb beforehand yet her doctor recommended to increase carb intake.
could you recommend foods that are good for pregnancy.
huge thanks as always and keep up the good works
Question:
You say cold rice. But can it go to the microwave before eating or to maintain this effect should be consumed cold?
Thank you
My question regarding resistant starches that you cook, then cool (it may be a silly question) but do you eat them cold or can you reheat them after they have cooled and they still act as a resistant starch?
Thomas I love ONE cookie with my coffee in the morning- does this effect my fast which is usually 17-18 hours?