in today's video we are going to be talking about how you can eat carbohydrates without spiking your
insulin and blood sugar now if you guys have watched any of my other videos on reversing
insulin resistance you guys will know that carbohydrate-rich foods are the ones that trigger
the release of insulin and blood sugar the most and it is because of these huge influxes and
insulin always happening that our cells begin to resist the actions of insulin otherwise known as
insulin resistance if insulin resistance is left unaddressed it will eventually lead to other
diseases including type 2 diabetes heart disease and pcos for women so the sooner you address it
the better but even if it has progressed to other diseases don't worry it still can be
reversed but anyways as i was saying in general if you're trying to reverse insulin resistance
it is best to keep your carbohydrate consumption low when carbs are low less insulin is needed
and that means that your cells can become more sensitive to insulin once again but what if i told
you there were some tricks you could do where you could still enjoy carbohydrate-rich foods
and not see a huge spike in insulin and blood sugar have i got your attention so in today's
video i'm going to give you three easy ways you can eat carbs without spiking your insulin
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 i shoot new posts every single day today's video is sponsored by squarespace
for everything from websites and online stores to marketing tools and analytics squarespace is
the all of them platform that does it all head to squarespace.com forward slash health coach kait
to start your free trial today now before we get into it i just want to make one thing clear
yes the tips i'm going to talk about in this video are effective they do work but there is
still tremendous benefit to reducing carbohydrates overall if you can reduce them for the most part
and only implement these tips on the auto occasion that you do have a high carb meal you are going to
see the best results when it comes to reversing insulin resistance but anyways let's get into
the three ways you can eat carbohydrates without spiking your insulin and your blood sugar and make
sure to stick around until the end because number three is really really easy but also
really really effective number one cook and cool when you cook and cool certain carbohydrate-rich
foods before eating them including potatoes rice and oats they have a significantly lower impact
on blood sugar and insulin we do not see the same response as we would if we ate those foods right
after we cooked them while they were still hot one study found that cooking rice cooling it for 24
hours and then reheating it significantly lowered the glycemic response when compared to cooked rice
another study found similar results for potatoes this study concluded that high glycemic and
insulinemic features commonly associated with potato meals can be reduced by serving cold
potato products but what's going on here how can the exact same foods have vastly different
impacts on our blood sugar and our insulin simply by letting them cool down before we eat them
the reason is because when these foods cool some of the starch they contain is converted to
resistant starch and what this means is that it is resistant to digestion it passes through your
digestive tract without being digested the same way soluble fiber does because it is not being
digested it is not broken down into glucose and it does not need insulin so because of this it can
help to improve insulin sensitivity and reverse insulin resistance and this is really as simple
as cooking your rice your potatoes your oats and then letting them cool in the fridge overnight
reheating them before you're ready to eat them and yeah that's all you have to do number two
eat carbs last this strategy is also super easy to implement all it requires is eating
the carbohydrate-rich portion of your meal after the other foods that are on your plate eat your
protein your fat and your non-starchy vegetables and then go for the starchy ones so let's say
you're having a steak green beans and mashed potatoes for example eat the steak and the green
beans first and then have the potatoes and you don't have to wait any significant amount of time
in between one study done on type 2 diabetics had participants eat the same meal three days in a row
on the first day they ate the carbohydrate portion of the meal first and then they ate their protein
in the vegetable portion on the second day they ate the protein and the vegetables first
and then ate the carbs and on the final day they ate everything together insulin levels
were tested before eating and after eating every 30 minutes for the following three hours
insulin levels were significantly lower after the meal when the carbohydrate portion was eaten last
now of course it gets a little bit more tricky if you're eating something like a pasta dish
or a rice dish where everything is mixed together if this is the situation that you're in try having
a salad or a protein based appetizer first maybe some meatballs or some oysters
even just some cheese and cold cuts just give yourself some protein some fat and or some fiber
before you dig into the carbohydrates and your blood sugar and your insulin will thank you now
before we get into the final tip i'm going to take a quick moment to tell you about today's sponsor
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use code health coach kait to save 10 off your first order thank you again to squarespace for
sponsoring this video and now let's get into the final tip number three add vinegar having
vinegar before or with your carbohydrates can help to significantly reduce the insulin
and blood sugar response this can look like taking a tablespoon of apple cider vinegar
diluted in water before your meal or it can look like adding white vinegar to your potatoes
one of the studies we spoke about earlier when we were talking about the resistant starches
actually had one group of people where the potatoes were not only cooked and cooled but
they also added vinegar as well and that resulted in an even lower glycemic and insulinemic response
than cooking and cooling alone to demonstrate the impact that apple cider vinegar can have
one study done had participants take one and a half tablespoons two minutes before a high
carb meal that included a bagel and orange juice they found that the group that consumed the apple
cider vinegar were up to 34 percent more insulin sensitive an hour after eating compared to the
group that consumed the placebo this meant their blood sugar was also lower and more stable the
reason that vinegar has this effect is because it increases the speed that our muscles can soak up
glucose every time we eat carbohydrates are broken down into sugar and released into our bloodstream
insulin is then released to bring the glucose from our bloodstream to our cells mainly our muscle
cells apple cider vinegar and vinegar in general helps to speed up this process and like i said all
you have to do is dilute one tablespoon of apple cider vinegar in water drink it before you eat
if you aren't a fan of the taste of apple cider vinegar you can add a pinch of not a pinch you can
add a squirt of lemon juice or try putting it in sparkling water instead just stay away from apple
cider vinegar supplements and from the gummies they are not as effective as the liquid is and
also like i said adding vinegar to your meal can help as well i talked earlier about having a salad
as an appetizer if you add some vinegar to that that's going to really help too and you can use
all of these tips either together or on their own anyways guys that's all i have for you today so
to quickly recap number one cook and cool number two eat carbs last and number three add vinegar
i hope you guys found this video helpful like i said at the start it can be a little bit daunting
the thought of any diet change and especially reducing carbohydrates like i said earlier as well
though it really is the most effective strategy if you can cut them down even a little bit but even
if you are still having them using these tips can help a lot as well and i have a bunch of
other videos honestly so many videos on reversing insulin resistance and understanding it better
that you might enjoy if you liked this one i will link my insulin resistance playlist up above
and thank you again to squarespace for sponsoring this video so if you didn't do this video i will
link one video for reversing insulin resistance right here that you can check out next 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 cardiff diet coaching programs you can find them here thanks guys i'll see you next time bye