in this video you'll discover the top foods that are spiking
your blood sugar and causing you to have insulin resistance
hey wellness warrior it's dr zyrowski and the glycemic index is used to classify foods that
contain carbohydrates their potential for raising your blood sugar and how quickly they raise your
blood sugar as well simple carbohydrates like sugars found in sodas and sweet desserts are
broken down way faster than more complex carbohydrates that are found in vegetables
and also healthier carb sources now as a result of that your blood sugar spikes when you consume
these poor quality carb sources and then it will fall rapidly it is believed by many doctors that
insulin resistance is not only brought about by having high blood sugar for extended periods of
time but also having a constant sugar spike and dip from high glycemic foods that play an enormous
role as to whether or not you have insulin resistance now to determine glycemic index numbers
doctors observe how healthy people's blood sugar levels change after ingesting carb-containing
foods by measuring the blood sugar levels in comparing it to the baseline they determine
where a food falls on a scale from 0 to 100 where 100 would basically represent pure sugar and 0 is
going to represent foods with no sugar at all the glycemic index does a pretty good job in showing
us how our bodies respond to the same amount of carbohydrates coming from different sources now
a for instance would be how does your body respond to like a cup of oatmeal versus a cup of bananas
so let's take a look at the worst high glycemic foods that are spiking your blood sugar but first
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your new standing desk today now let's go ahead and take a look at the high glycemic foods that
are going to cause insulin resistance if you're consuming them frequently and first we're going to
look at one that you may think is pretty obvious but it's going to be sugary drinks and here's
where it's not so obvious because when you look at fruit juice and iced tea and soda and energy
drinks and sport drinks they pretty much all have the glycemic index of 60 right now to give
you some context again 100 is pure white sugar and zero is a food that contains no sugar at all
that means that it's doing nothing to your blood glucose right so with sugary drinks being at 60
then we have to make sure that we're watching out for this okay because when whether you have juice
or you have soda it pretty much is doing the same thing to your blood sugar now i know the argument
will be made well dr zyrowski juice has all these nutrients in it and so does just junk i understand
that argument but the reality is is that when it comes to glycemic index when it comes to insulin
resistance and raising your blood sugar this number actually matters quite a bit so we have to
make sure we're watching out for that now the next thing on our list is going to be white flour okay
white flour has all the healthiest parts of the wheat if you want to argue that there's a healthy
part of wheat it has all the healthiest parts of wheats stripped away from it like the fiber
and the nutrients they're completely stripped away so we have to make sure we're watching
out for things like donuts white bread pasta bagels pretty much all the things that contain
that white flour because it has a glycemic index of 75 it is going to skyrocket your blood sugar
and we also want to make sure we're watching out for breakfast food because i mentioned bagels like
cereals like corn flakes for instance cornflakes has a glycemic index of 81. like that is literally
about as close to just plain old sugar as you can get you might as well eat sugar at that point so
make sure you're avoiding that now the next thing on our list the next high glycemic food that we
want to watch out for is rice because white rice has a glycemic index of 78 and brown rice is at
63. so what does that tell us that tells us that whether it's white rice or brown rice
rice is not good for you if you are trying to get your blood sugar under control and you know what's
actually even worse and i want to point this out because a lot of people are turning to like rice
cakes and rice crackers and all of these different foods that contain a lot of rice those will have
a glycemic index on average right around 87 okay that's huge that's pretty much right up there with
those corn flakes so we want to make sure that we're avoiding those as well now i also want
to mention store-bought salad dressings okay and this is important because when you look at salad
dressings many people think well if i'm eating a salad it's healthy so i'll put the dressing on it
and you know it tastes better but the reality is is that these salad dressings typically have the
fat stripped away from them and they're loaded with tons of sugar like high fructose corn syrup
so we want to make sure that we're not ruining our whole healthy experience by eating a salad full of
really bad dressings so i want to point out that many salad dressings are high glycemic and we want
to make sure we avoid those so read your labels and watch out for that now let's take a look at
non-dairy milk now in my house we avoid dairy milk because it does not sit well with us and what we
do in return is look for alternatives but we have to be careful with that because many of these milk
alternatives are not particularly great let me give you an example oat milk which many people
love has a glycemic index of 105. so if you've ever used oat milk and we're like wow i feel
really bloated and not so great there's a reason for that huge glycemic index now also rice milk is
terrible too with a glycemic index of 86 okay so if you're avoiding dairy milk just know that these
other alternative sources aren't particularly well specifically oat milk and rice milk now let's look
to something that's considered to be healthy by most people that's oatmeal okay instant oatmeal
is terrible for you it has a glycemic index of 80. as a reminder plain old sugar is eight is 100
and no sugar is zero so instant oatmeal is falling in at 80. popcorn is at 65. we want to avoid that
whenever possible i mean sure everybody's going to love to have a bowl of popcorn here and there
but it's going to be a high glycemic food and specifically you want to watch out for
it if you're struggling with insulin resistance for instance i had someone i was working with
and they had the blood glucose monitor on their shoulder and they were watching their blood sugar
because they have type 2 diabetes and what did they tell me that they loved to have every night
it was popcorn i was like have you ever watched your blood glucose monitor when you're eating
that popcorn of course the answer was no they kind of turned a blind eye to it but anyway
watch out for popcorn under this next is potatoes with a glycemic index of 79 and that specifically
is white potatoes okay so once again potatoes have a lot of nutritional benefits to them but
they're going to be a high glycemic starchy food now let's take a look at two different
fruits okay because when you're looking at fruit you want to stay away from the high glycemic stuff
especially if you have insulin resistance or if you're just a good healthy individual you don't
want to be eating it all the time so watermelon has a glycemic index of 76 and pineapple of 66
okay this is quite high so let's make sure that we aren't overdoing it and in general if you're
consuming these two fruits think of consuming them at a time when you're outside it's a hot day maybe
you're running around with the kids that's a good time but not like if you're sitting at a desk in
stationary and not doing anything right next on our list is going to be plain old white table
sugar and that is at 100 for the glycemic index now the reason i mention that is because if you
are somebody who for instance you know goes out and you want to put some sweetener in your coffee
and you have an option between like honey or white table sugar you definitely want to go with
the honey okay or if there's maple syrup you could use that as well the reality is is that these are
still better than plain old white table sugar and there's diets out there like the paleo diet that
uses this quite often and when we look at these different sweeteners i mean it's ideal to use
erythritol xylitol monk fruit alu low stevia those are ideal because they're not going to raise your
blood sugar at all but if you're looking for more natural sources those are still better than the
awful nasty white table sugar that most people consume 125 pounds of a year now when we look at
this whole list there's two things you didn't see on it right that would be protein and fats
and the reason for that is because proteins and fats are pretty much negligible as to
what they do to your glycemic index as we look at following a low glycemic index diet
it's funny because most western doctors will say oh it's too complicated people can't do that it's
very complicated to follow this this low glycemic index diet that's pulling all these foods out okay
so let's think about this for a minute if you can pretty much have fats if you can have protein and
that's not going to raise your blood sugar and you can pretty much have all the different vegetables
like cruciferous vegetables for instance then you have a lot of foods that you can
eat and it's really not that complicated sure it could be hard from a perspective of willpower or
maybe even discipline but from the perspective of possibility in whether or not it's easy or not to
do it's very easy to fall into the low glycemic index range whenever you're choosing your foods
i hope you enjoyed this video if you like this one i think you'll really like this one over here next