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 diabetes and insulin
resistance but also for everyone really because having stable blood sugar has both short-term
and long-term benefits short-term benefits include consistent energy throughout the day
less 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 the different foods
have on our blood sugar will set you up for a long healthy life so in today's video i'm going
to be giving you over 75 foods that are low on the glycemic index 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 health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
feel free to share and make sure to subscribe and make sure to follow me on instagram twitter and
facebook where's your new posts every single day we're going to start off today quickly recapping
what blood sugar is and why it matters for our health and then we will get into the list but
if you're a bit impatient and want to skip ahead i always have time stamps on the progress bar just
below if you hover your mouse over top of that you can see the different time stamps and you can
click ahead to the list but i really encourage you not to skip ahead because what we're going
to be talking about first just having this basic understanding can make such a difference for your
health what is blood sugar blood sugar also known as blood glucose is the concentration
of sugar that is in your blood at any point in time your body requires roughly 4 grams of sugar
to be circulating your bloodstream however when we eat certain foods these foods are broken down into
glucose and released in the bloodstream which causes our blood sugar to rise in response to
this rise in blood sugar your pancreas releases insulin which shuttles the sugar out of the blood
and to your cells to be used for energy and as the excess sugar leaves your blood
your blood sugar levels return back to baseline your body always wants to maintain homeostasis and
keep your blood sugar at this baseline when your blood sugar is too high this can lead to problems
and same goes for when it is too low right in the middle at about 4 grams is the sweet spot
measuring your blood sugar is easy all you need is a small device called the blood glucose monitor
which you can buy at pharmacies or online from companies such as keto mojo
you prick your finger with a small needle to draw blood and put the blood on a sensor strip and
within a couple of seconds you'll have a current reading of the amount of sugar that's in your
blood glycemic variability glycemic variability refers to the changes in blood sugar that happen
over a period of time someone with high glycemic variability will see a wide variance in their
blood sugar levels throughout the day there will be large swings up and down in their blood glucose
after eating for example and someone with low glycemic variability will have very little
variance in their blood sugar throughout the day their line will be more or less flat now here's
the thing the body is very resilient and it can handle these large influxes in blood sugar when
they happen however if you are having these large spikes and dips constantly throughout the day day
after day this is when it can lead to problems doing this will cause your cells to become less
sensitive to insulin and remember that insulin is the hormone that transports excess sugar from your
bloodstream and into your cells so when your cells start resisting insulin they're not taking in
blood sugar as they should your muscle cells are the first to become resistant to insulin meaning
that excess glucose is now more likely to be stored as fat and this is of course a side effect
of insulin resistance that people are absolutely not thrilled about and on top of that insulin
resistance will eventually lead to high fasting blood sugar and a type 2 diabetes diagnosis
it can also manifest as other diseases such as pcos and heart disease furthermore there's
a lot of evidence that people with high glycemic variability are at a greater risk of hypoglycemia
which is when your blood sugar drops too low i did a whole video on hypoglycemia
if you guys are curious maybe you experience it and you want to know more about how it is related
to glycemic variability and insulin resistance i will link that video up above but basically the
lower our glycemic variability the more stable we can keep our blood sugar throughout the day
the better not only for the prevention of diseases which i just discussed but for
short-term benefits as well with stable blood sugar and low glycemic variability your energy
will be steady throughout the day you won't have energy crashes mid-morning or mid-afternoon where
you lose focus and are craving a snack you will be able to think clearer and have less brain fog
you will sleep better and your hormones will remain in balance and these are just a few
of the short-term benefits you might experience anyways enough chit chat let's get into the list
protein sources quality protein sources that do not contain carbohydrates are very blood sugar
friendly these include anchovies bass beef bison cod chicken crab deer duck herring kangaroo yes
i live in australia and yes we eat kangaroo lamb lobster mackerel oysters salmon sardines
shrimp trout tuna turkey pork and rabbit now in terms of vegetarian protein sources i will give
a couple examples of these as well but for those of you who have been around my channel for a while
i'm sure you're aware i am a big advocate for quality animal protein the main reason is
blood sugar control plant protein sources come with more carbohydrates which impact our blood
sugar and also less protein per calorie so you're getting less bang for your buck from
a nutrition standpoint animal protein is superior hands down but i do understand that some people
have their reasons for wanting to limit or exclude animal products from their diet so here are some
top picks of vegetarian protein sources that won't spike your blood sugar 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 they come with a laundry list of other side effects
the least of which being gas and the worst of which being autoimmune symptoms vegetables
in terms of vegetables anything that is low sugar and non-starchy is going to be low glycemic and
blood sugar friendly artichoke asparagus broccoli brussels sprouts butternut squash
cabbage cauliflower celery cucumber eggplant garlic green bell pepper lettuce mushrooms onions
pickles spaghetti squash and zucchini fruit when it comes to fruit you mainly want to stay away
from tropical fruit which are very high in sugar and spike blood sugar significantly good ones to
include are avocado blackberries blueberries coconut olives kiwi lemons limes raspberries
peaches strawberries and tomatoes fats and oils and let's finish off with some healthy fats and
oils now technically anything that is mainly fat is going to be very blood sugar friendly however
some types of fat are definitely healthier than others when it comes to cooking oils and fats
those that are solid at room temperature are best as they are able to withstand the most
heat and if you weren't expecting me to say that and that caught you totally off guard
check out this video after about good and bad fats why there is a misconception that saturated
fat is unhealthy and why oils like vegetable oil are worse for your health for today's purposes
i will just say the vegetable oils which include canola soybean grape seed corn and safflower
anything that's high in polyunsaturated fat and comes from a seed basically
these actually contribute to insulin resistance and should be avoided as much as possible
healthy fats and oils you should include are avocado oil bacon grease beef tallow butter
chicken fat coconut oil cod liver oil duck fat flaxseed oil ghee mct oil and olive oil anyways
guys that's all i have for you today let me know in the comment section down below which of these
blood sugar friendly foods is your favorite maybe also let me know which one is your least favorite
just for fun thank you guys so much for watching if you do leave a comment i super appreciate it
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thank you even just say hi i try to respond to all comments and questions that are posted
within the first hour so as much as possible so i'll talk to you some more down there and
if you guys did enjoy this video you might also enjoy my video on how to lower blood sugar fast
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 carnivorous
coaching programs you can find them here thanks guys i'll see you next time bye