in today's video I'm going to be giving you a long list of low glycemic foods that do not Spike
blood sugar these foods are blood sugar friendly and favorable for anyone with insulin resistance
diabetes PCOS or for anyone really having stable blood sugar has both short and long-term benefits
short-term benefits include consistent energy throughout the day fewer cravings and clearer
thinking long-term benefits include prevention of conditions such as insulin resistance and type 2
diabetes reducing your risk of heart disease and reducing your risk of other diseases as
well having a general understanding of the impact that certain foods have on your blood
sugar will set you up for a long healthy life so in today's video I'm going to be
giving you over 50 foods that are low glycemic and do not Spike blood sugar
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health and
nutrition coach I post videos twice a week here on YouTube talking all things insulin resistance
weight loss sleep and more so if you're ready to take control of your metabolic help make sure to
click that subscribe button and you can also find me on Tick Tock and Instagram watch your
new posts every single day we're going to start off by quickly talking about what blood sugar
is and why it matters for our health and then we will get into the list of fits as always I have
time stamps on the progress bar down below so if you want to skip ahead feel free blood sugar
also known as blood glucose is the concentration of sugar in our bloodstream at any point in time
your body requires roughly 4 grams of sugar to be circulating your blood however when we eat
certain foods they are broken down into sugar they enter our bloodstream and our blood sugar Rises is
in response to this rise in blood sugar your pancreas releases insulin which shuttles the
excess sugar out of your blood and to your cells to be used for energy and your blood sugar returns
back to Baseline your body always wants to maintain homeostasis and keep your blood sugar
at this four gram level when your blood sugar is too high this can lead to problems and same
goes for if it's too low right in the middle is The Sweet Spot measuring your blood sugar
at home is easy all you need is a small device called a blood glucose meter which you can buy
at pharmacies or online you prick your finger with a small needle to draw blood and then put
the blood on a sensor strip within a couple of seconds you're going to get a current reading
of the amount of sugar that's in your blood now if you're looking for a blood glucose meter I
highly recommend this one from biocoach I'll put the link to it in the description box down below
along with the promo code if you want to save a little bit of money now glycemic variability
refers to the changes and fluctuations in our blood sugar we see through of the day someone
with high glycemic variability will see large fluctuations throughout the day whereas someone
with low glycemic variability their blood sugar is going to be more or less stable now here's
the thing our bodies are really resilient they can handle big influxes in blood sugar when they occur
however if these huge influxes start to happen all the time multiple times a day which isn't uncommon
this is when it can start to lead to problems if your blood sugar is constantly spiking due to the
foods you're eating or also due to stress this will cause your cells to become less sensitive
to insulin and remember that insulin is the hormone that transports excess sugar from
our bloodstream to our cells so when your cells start becoming resistant to insulin they aren't
taking in blood sugar as they should eventually this is going to cause your fasting blood sugar
to rise and going to lead to pre-diabetes and type 2 diabetes not to mention other diseases
as well but anyways that's a bit of a recap on why keeping your blood sugar stable matters why
eating low glycemic food is important now let's get into the list of fits let's start with protein
quality protein sources that don't contain carbohydrates are very blood sugar friendly
anchovies bass beef bison Cod chicken crab deer duck Herring kangaroo lamb Lobster mackerel oyster
salmon sardines shrimp trout tuna turkey pork and rabbit now in terms of vegetarian protein sources
I will give you a few of those as well but those of you who have been around my channel for a while
will know just how important animal protein is in your diet and especially when you're working
in Reverse insulin resistance and keep your blood sugar stable animal protein and plant protein are
not comparable for several reasons but for the purposes of today's video the main one is going
to be blood sugar control plant protein sources come with a lot more carbohydrates this impacts
our blood sugar and also comes with less protein per calorie so you're getting less bang for your
buck from a nutritional standpoint animal protein is superior but I do understand that people have
various reasons for not including it in their diet so if that's you here are some vegetarian sources
almonds Brazil nuts various cheeses such as cottage cheese cheddar mozzarella Swiss and
Parmesan eggs hazelnuts hemp seeds macadamia nuts walnuts and full fat yogurt beans and legumes can
potentially be all right as well but I say that hesitantly because there are a whole bunch of
other issues that come along with beans and legumes one of which being digestive distress
they're also inflammatory for a lot of people and once again you're getting a lot of carbohydrates
along with your protein which ends up equaling more calories so again less protein less bang for
your buck but they can be okay in small amounts in terms of vegetables anything that is non-starchy
and low in sugar is going to be a good option this includes artichoke asparagus broccoli brussels
sprouts butternut squash cabbage cauliflower celery cucumber eggplant garlic green bell
pepper lettuce mushrooms onions pickles spaghetti squash and zucchini with fruits you mainly want to
stay away from any tropical fruits these are very high in sugar and not good for blood sugar control
some good options are avocados blackberries blueberries coconut olives kiwi lemons limes
raspberries peaches strawberries and tomatoes okay and let's finish off with some healthy
fats and oils now I just want to say that any fat or oil is going to be blood sugar friendly
but some are definitely better than others and which ones I'm talking about might surprise you
when it comes to cooking oils and fats the ones that are solid at room temperature are going to
be your best option these are mainly comprised of saturated fat and they can resist the most heat
vegetable oils which include canola soybean grape seed corn and safflower can actually contribute to
insulin resistance and should be avoided as much as possible so some healthy fats and oils that I
recommend include avocado oil bacon grease beef Tallow butter chicken fat coconut oil cod liver
oil Duck Fat flaxseed oil ghee MCT oil and olive oil and if you want to know why I recommend these
fats and oils and not vegetable oils I'm going to link to another video above which you can check
out after but anyways guys that's all I have for you today let me know in the comment section down
below which of these foods are actually give me your three favorite foods from today's list
I love chatting with you guys in the comments section so even if you just want to come and
say hi I really appreciate it if you did enjoy this video you might also enjoy my
video on how to lower your HB A1C you can check that out here if you want to catch up on my most
recent upload you can find that here and if you want to check out my coaching programs including
my insulin resistance masterclass you can find that here thanks guys I'll see you next time bye