a few weeks ago i did a video on high insulin foods to avoid if you are insulin resistant and
today we are going to be talking about low insulin foods that can actually help you to reverse
insulin resistance now i get really frustrated when i read some of the mainstream articles on
this subject there seems to be no logic or consistency in some of the recommendations
take this article for medical news today for example it says the diabetes council recommends
eating the following foods to keep insulin and blood sugar levels low and they go on to list
foods including bananas honey and slow cooked oatmeal all three of these foods raise blood
sugar and insulin significantly one ripe banana has the equivalent of five teaspoons of sugar
and while a banana might be a suitable option in certain situations such as before a hard workout
for someone who is insulin resistant bananas will only further contribute to the problem
in today's video i'm going to give you an extensive list of low insulin foods
that are suitable for someone with insulin resistance and it can help you to reverse it
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 share new posts every single day now whenever i make a video
on insulin and insulin resistance i'd like to give a quick overview because understanding
insulin resistance really helps to understand how to reverse it but if you have watched my other
videos and already understand insulin resistance you can skip ahead by using the time stamps or
chapters as youtube calls them on the progress bar down below either way stick around until the
end of the video because i'm going to be giving you a bonus tip that is super easy to implement
and can drastically help with insulin resistance insulin resistance insulin resistance is a state
where the cells in our body are no longer responding to insulin correctly this happens when
insulin levels in the body are high for extended periods of time one of insulin's main roles in the
body is to regulate blood sugar usually when we eat blood sugar rises and as a result the pancreas
releases insulin the insulin then ushers the excess sugar out of the blood and into our cells
now when you become insulin resistant your cells stop accepting the blood sugar this
leads to your insulin levels remaining high and eventually your blood sugar remaining high as well
which is when you will develop type 2 diabetes but if you catch insulin resistance early enough
you can stop it before it gets to that point some signs of insulin resistance include difficulty
losing weight skin tags on places such as your neck and armpits and excess abdominal fat you can
check out my video on 9 symptoms of insulin resistance if you want to know more but one
important thing to note is that insulin resistance can manifest years before there is a change in
your fasting blood sugar for this reason it often goes undiagnosed because healthcare practitioners
rarely check insulin levels so because insulin resistance is caused by high insulin levels also
known as hyperinsulinemia the key to reversing it is keeping insulin low when you keep insulin low
your cells become more sensitive to insulin again and this leads us into the topic of today's video
the best low insulin foods to reverse insulin resistance low insulin foods
now before we get into it i just want to make one final quick note about the insulin index
the insulin index is similar to the glycemic index but instead of measuring the blood sugar response
to foods it measures the insulin response instead in most cases the glycemic index
and the insulin index response match up foods that spike blood sugar also spike insulin considerably
and this makes sense insulin is responsible for regulating blood sugar levels so when blood sugar
goes up insulin goes up too but what we need to remember for the purposes of today's video
is that the insulin index tests foods in isolation which is rarely how we eat them and combining
or eating foods in a different order can drastically change the insulin response
for example when we eat carb and protein-rich foods together the insulin response is much
higher than eating one or the other on its own and the other thing that we need to take into
consideration is that the insulin index was formed on the basis of a high carb diet the
insulin response to different foods can be vastly different for someone who eats a low carb diet
take beef for example when consumed in the context of a high carb diet the insulin
response is moderate but in the context of a low carb diet the response is very low dr ben bickman
who is probably the number one researcher when it comes to insulin resistance has done
several videos on this topic and i will link to a few in the description box down below
in someone eating a standard american diet which is of course carb heavy there is a
massive increase in insulin where insulin goes up several times over baseline even over when
eating they was eating a pure carbohydrate source the adding protein to that then sends it up even
further so it is amplifying the inherent insulinogenic capacity of the carbohydrate
in contrast in the instance of a low carb fed individual because we need to have the liver
making glucose via gluconeogenesis we can't afford to have insulin spiking so high because that would
absolutely clamp down on gluconeogenesis and thus as the evidence suggests in humans we in
fact don't see that expected rise that we do see an insulin with the carb fed individual we
see no such effect in the low carb fed person to the point that there is in fact no response it
ends up being fairly neutral with regards to the endocrine response which a lot of people
don't appreciate we look at the textbook version saying these amino acids are insulinogenic and yet
that's in this overwhelmingly common situation of a carbohydrate-fed state and that didn't consider
the low-carb fat state but the point is as we go through this list this is something to keep
in consideration and now with that out of the way let's get into the best low insulin foods you can
eat for insulin resistance we're going to start off today talking about foods that are high in fat
as fat has next to no insulin response foods such as butter ghee olive oil coconut oil tallow lard
sour cream and heavy cream all have next to no insulin response fatty fruits such as avocados and
olives also have a very minimal response eggs are one of my favorite insulin friendly foods
and one of my favorite foods in general in fact the yolks are a great source of not
only healthy fats but also fat soluble vitamins a d e and k selenium biotin and a whole lot more
so they really are a win-win low insulin response high nutritional value they are super versatile
and they are delicious but here is what is interesting about eggs if you eat the yolks
alone or the whole egg the insulin response is low but if you eat the whites on their own it
can potentially be almost twice as high of course as we discussed before this is highly dependent
on what your diet looks like otherwise if you are eating a high carb diet then yes this applies if
you are eating a low-carb diet then no probably not but i mean there is really no reason to eat
the whites on their own anyways if you do you are missing out on the most nutritious part of the egg
cheeses such as cheddar blue cheese and parmesan also have only a very small insulin response
certain nuts such as macadamia nuts walnuts and pecans are also very low although i always like to
make a disclaimer when it comes to nuts nuts are one of the few low carb foods that are very easy
to over consume if you have weight loss goals be very careful and mindful of your nut consumption
a little can go a long way when it comes to meat bacon pork in general fish such as
salmon mackerel sardines herring and anchovies and duck score the lowest on the insulin index
with turkey and chicken scoring higher and beef and lamb even higher now once again this might not
be applicable if you're eating a low carb diet but i will note that even though beef and lamb
are higher on the insulin index compared to some of the foods we've talked about already
they are still lower than most carb rich foods beef for example scores 51 on the insulin index
meanwhile bananas score 84 and white bread scores 100. and remember i mentioned bananas
in that article at the start of the video how crazy is that that they are one of the foods
with the highest insulin response in terms of vegetables anything non-starchy and low in sugar
is probably good broccoli cauliflower lettuce garlic onions green beans cucumber zucchini
asparagus brussels sprouts and mushrooms even though mushrooms are not technically a vegetable
we'll throw them in here bonus tip i promised you a bonus tip at the start of the video
and here it is there is one food or drink i should say that when you consume it before a
meal it significantly lowers the insulin response of that meal and that drink is apple cider vinegar
studies have shown that taking apple cider vinegar before a meal significantly reduces
both the insulin and blood sugar response simply take one to two tablespoons of apple cider vinegar
mixed in with a little bit of water before your meals to get this effect anyways guys that's all
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guys for watching if you did enjoy this video you might also like my video on high insulin foods
to avoid to reverse insulin resistance you can check it out here if you want to catch up on my
most recent upload you can find it right here and if you want to check out my keto diet and
carnivore diet coaching programs you can find them here thanks again guys i'll see you next time bye