Hi, it's Dr Sam Robbins,
I know that these days, people are really pushing the “low carb” or “no carb”
or “Ketogenic” diets and so forth.
People think that carbs are evil and they’re unhealthy … they make you fat, bad for your
brain and so forth.
This is utter nonsense.
As with any type of food, it’s the KIND of carbs, fats and proteins you eat that can
be good or bad for you.
In regards to carbohydrates, some are good and some are bad for your health, especially
your blood sugar and this based on two main points.
Glycemic Index Glycemic Load
Both of these affect how your body reacts to the carbs you eat and thus, how much they
increase your blood sugar and insulin levels.
I will give you the specifics about both of these in a future video.
However, today I’m going to give you some really great carbohydrates that are healthy
for you and your blood sugar levels - based on having lower glycemic index AND glycemic
load.
This means lower blood sugar spikes, more energy, less fatigue and perfect for weight
loss.
Best Carbs For Promoting Health Blood Sugar Levels
Today I’m going to reveal the 4 best carb sources
Vegetables
I suggest you eat as many vegetables and greens as you’d like.
Ideally, you should eat these FIRST, then proteins and fats, and finally regular carbs.
Vegetables are great because they have very little sugars, total carbohydrates and calories.
They are also high in fiber.
All of this means lower blood sugar levels.
Just don’t cook them in oils, or pour dressing and fat all over them.
Steamed or raw is best and add some salt and pepper for taste.
Legumes & Beans Beans are a starchy and complex form of a
carbohydrate - similar to rice, bread, etc.
However, they are very high in fiber and protein and thus, low in both glycemic index and load,
despite being high in carbs.
Black beans and lentils are my favorite.
There’s no sugar, so that’s another big benefit.
And it’s slow digesting, so it’ll keep you full longer.
Just keep in mind that it is calorically dense, so keep an eye on your portion size.
Lastly, it’s best to cook them in a pressure cooker.
It reduces lectins, inflammation and gas.
Melons & Berries Melons are very high in water content, so
they tend to be lower in calories.
And berries have lower carbohydrates, sugars, calories and high in healthy fiber.
So, about a cup of these fruit have only about 15 grams or less of carbohydrates, that’s
only 60 calories or less.
They have lots of antioxidants, vitamins and minerals.
Plus, some berries, such as raspberries have a substance called “ellagic acid”, which
help reverse certain aspects of diabetes.
Yams
Finally, one of my favorite carbs is yams and sweet potatoes, which are very similar.
It’s the healthiest of out the all the potatoes.
They do have slightly higher glycemic index and load then the previously mentioned foods,
but they are sweet tasting, which will satisfy the occasional sweet tooth you may have.
They also have lots of health benefits, vitamins, minerals and fiber.
What About Oats & Whole Grains?
Now, you’ll notice I didn’t mention oats or “whole grains”.
This is because they are inflammatory and oats tend to be an allergen for many people.
I’ve also noticed they increase the stress hormone, cortisol.
Thus, why I didn’t mention them and other carbohydrates.
You can have them, but just limit them.
Summary
So the bottom line is that you shouldn’t be afraid of carbs.
It’s best you don’t eat them alone.
Mix them in with proteins, fats and higher fiber foods to lower the glycemic load of
the meal and thus, help reduce blood sugar spikes.
However, if you want to keep your blood sugar in a healthy range throughout the day, help
avoid diabetes and still enjoy carbohydrates, then make sure you watch another video and
about one of my favorite solutions.
Just click the link below this video, in the description area.
You’ll discover how my uncle lowered his blood sugar naturally, reversed his diabetes
and lost 34 lbs at the same time.
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Thanks for listening and have a happy and healthy day!