in today's video we're going to be talking about the 14 worst foods you can eat for
insulin resistance because i know people like to say everything in moderation and just control your
portions and sure that sounds nice but the reality is is just telling people to eat less doesn't work
if it did you wouldn't be watching this video if it really were that easy we wouldn't be in a
situation where over 80 percent of adults are metabolically unhealthy and has some insulin
resistance the hard truth is that some foods are good for insulin resistance and can help to
reverse it and some foods are bad for insulin resistance and can actually contribute to it
and then of course there's foods that are in between but today we are focusing on
the bad foods and i will say before we begin i know it can be discouraging to see a list of
bad foods or foods that you shouldn't be eating i get it but i actually did a video a couple of
weeks ago on the best foods you can eat which i will link above because eating for insulin
resistance doesn't have to be boring it doesn't have to be bland there are a lot of foods you
can eat that are absolutely delicious so make sure to check that video out afterwards
hello guys welcome back to the channel if you're new here my name is kait i am a certified health
and nutrition coach i post videos twice a week here on youtube talking all things insulin
resistance blood sugar management weight loss sleep and more so if you want to take control
of your metabolic health make sure to click that subscribe button and you can also find
me on tik tok and instagram where i show new posts every single day now i just want to say
one last thing before we get into it yes today we are focusing on the bad foods but does that
mean that you can never eat these foods ever again no it doesn't i believe in progress over
perfection we don't need to eat a perfect diet in order to get results what matters is what you
do the majority of the time and not the minority so if you want to eat these foods absolutely be
my guest but just keep in mind that they're not doing anything to help your insulin resistance
so pick and choose your bottles but anyways let's get into it number one fruit juice
first on the list today is fruit juice and this includes both fruit juice you buy from the store
and freshly squeezed juice at home i think most people nowadays have come to the realization that
juice is actually just sugar it is actually much worse to drink a glass of orange juice
than it is to eat an orange juice is a refined source of sugar that is absorbed very easily and
very quickly by the body when you drink juice your blood sugar is going to spike and insulin is going
to be released in order to deal with this spike and if you're insulin resistant then your body is
going to have trouble managing this excess sugar it's going to have to pump out excess insulin
your insulin is going to remain elevated for hours further contributing to insulin resistance
and it's even worse if you drink juice first thing in the morning when you're fasted and you
haven't eaten anything all night the blood sugar response is going to be even more significant
and the insulin response as well because when we're reversing insulin resistant
we want to keep our insulin low our cells are resisting insulin because there's too much of it
so anything we can do to help keep insulin low to reduce our need for it is going to be beneficial
but it isn't just sugar alone that's the issue here it is the type of sugar that is largely in
juice that's a problem as well this type of sugar being fructose
fructose has to be processed by the liver in order to be used whereas glucose does not need
to be processed by the liver and can be used immediately for energy excess fructose tends
to be stored as visceral fat whereas excess glucose tends to be stored as subcutaneous fat
and visceral fat is highly associated with insulin resistance having visceral fat is a key indicator
as i said before you are much better off eating a whole fruit than drinking a glass of its juice
orange juice for example has 12 grams of fructose whereas one whole orange only has three grams and
plus with the orange you are also getting some fiber which helps to slow down the blood sugar
and the insulin response number two cereal this is another morning favorite and just like juice
it's even worse when we consume it first thing in the morning when we're fasted because it's
almost entirely comprised of carbohydrates with very little protein and even less fat due to
this the blood sugar response is significant and because the blood sugar response is significant
the insulin response is as well on top of that when your blood sugar spikes like this it crashes
a couple hours later which results in not only an energy crush but a mood crash and cravings
so starting your day with cereal is one of the worst things you can do because the whole rest of
the day you're gonna be on this blood sugar roller coaster with energy spikes energy crashes cravings
not a good way to start the day number three baked goods this includes muffins croissants pastries
basically anything you find in a bakery you want to stay away from all of these foods are refined
sources of grains and have a significant impact on blood sugar now to reiterate what i said at
the start of this video having these foods once in a while not the end of the world if it's someone's
birthday and you want to have a slice of cake absolutely do it the goal here is improving our
health and improving our quality of life and as i said before i don't believe in having a perfect
diet you don't need to be perfect in order to see progress but just make good choices when you can
number four dried fruit this one is bad for the same reason as fruit juice when you take
the moisture out of these fruits they are basically just isolated sources of sugar
again you're better off eating the whole fresh fruit number five flavored yogurt flavored yogurts
usually but not always number one have a lot of the fat removed and number two
have added sugar when it comes to yogurt choose full fat options instead without added flavor
greek yogurt is a great option because it's usually also higher in protein number five
bread bread is definitely not a good option for anyone who's trying to reverse insulin resistance
and keep their insulin low and i'm talking about all types of bread white bread whole wheat bread
rye bread sourdough bread yes some of them do have a slightly lower blood sugar and insulin response
but it is still significant no matter the type of bread you choose and remember the key to reversing
insulin resistance is to keep your insulin levels low now i know this is one of the hardest foods
for people to give up our diets are so heavily based around bread we have eggs on toast for
breakfast a sandwich for lunch bread rolls for dinner but i promise you it's easier to make
the switch than you think bread really is just a filler food instead of eggs on toast you can make
an omelet with mushrooms and cheese instead of a sandwich you can use the same ingredients
and make a big salad instead of a burrito you can make a burrito bowl all of these swaps will
make a big difference like bread and some of the other foods we have talked about today pasta is
a refined source of carbohydrates meaning it has a big impact on our blood sugar and our insulin
number eight rice and the same goes for rice this includes all types white brown you name it
contrary to what most people think brown rice actually isn't healthier number nine vegetable oil
now this one is interesting because the connection isn't as obvious when i say vegetable oil i am
referring to canola oil soybean oil corn oil grapeseed oil rice bran oil safflower oil and
sunflower oil which ironically none of these come from vegetables vegetable oil is just a clever
marketing name now like i said the connection between insulin resistance and vegetable oils
isn't super clear there hasn't been too many studies on it but there's one i want to highlight
that was done on mice half the mice were fed a diet high in corn oil so vegetable oil and the
other half were fed a diet high in olive oil the group with the corn oil developed hyperinsulinemia
which is high blood insulin and insulin resistance the mice were eating the exact same amount of fat
but one group from vegetable oil and the other from a healthier oil olive oil and yet one group
became insulin resistant and one group didn't so what are the alternatives to these vegetable
oils you might be asking well as we learned from the study olive oil is a better option
and avocado oil is another option as well but the thing with these two oils is yes
they are better than vegetable oil especially for cooking but they can't actually withstand
a lot of heat without oxidizing i know avocado oil is toted as having a high smoke point but
the smoke point is not the same as the point at which the oil oxidizes so avocado oil and
olive oil they're high in monounsaturated fat which is more heat stable than the type of fat
in vegetable oils but it's less heat stable than saturated fat which is ideal for high heat cooking
so for high heat cooking you want to use fats that are solid at room temperature
these include ghee tallow butter lard and duck fat number 10 margarine margarine which is also
somewhat been rebranded as plant butter is not a healthier option than butter
it is not good for insulin resistance it is made from vegetable oils which we spoke about earlier
and we know that they can contribute to insulin resistance so cut out the margarine
use real butter your heart and your insulin resistance will thank you number 11 pop now
pop is bad for the same reason that fruit juice is it is just a concentrated source of sugar
and very high in fructose not ideal for insulin resistance number 12 tropical fruit okay this one
people might not be too happy about but tropical fruits are higher in sugar and fructose than
non-tropical fruits you are better off sticking to low sugar fruits such as berries instead
number 13 fruit smoothies smoothies have been praised as being a health food by a lot of people
but unfortunately they are not ideal for insulin resistance depending on how you make them like
juice you are isolating the sugar and taking away the fiber resulting in a bigger spike
in blood sugar and insulin than if you were to eat the fruit alone now there are ways to make
smoothies that are more insulin friendly again swapping the high sugar fruit for low sugar fruit
but you can also add fat and protein to the smoothie which will decrease the response as well
number 14 alcohol no one is ever happy to hear this but alcohol can also contribute to
insulin resistance similar to the way that fructose has to be processed by the liver
alcohol does as well and excess tends to get stored as visceral fat which again is associated
with insulin resistance and those are the 14 worst foods you can eat for insulin resistance
so to recap number one fruit juice number two cereal number three baked goods number four dried
fruit number five flavored yogurt number six bread number seven pasta number eight rice number nine
vegetable oil number ten margarine number 11 pop number 12 tropical fruit number 13 fruit smoothies
and number 14 alcohol let me know in the comment section down below if you have cut any of these
foods out of your diet and if you noticed any improvements to your insulin resistance
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video helpful you can also share it with them if you did enjoy this video you might also enjoy my
video on the best foods for insulin resistance which you can check out here if you want to
catch up on my most recent upload you can find it here and if you want to check out my keto diet
and carnivore diet coaching programs you can find them here thanks guys i'll see you next time bye