in today's video we're going to be talking about the best way to eat carbohydrates if
you're insulin resistant because yes reducing carbohydrates in your diet
is a really effective strategy for reversing insulin resistance but i try to meet people
where they're at and i know that it can be overwhelming to cut or reduce foods in your diet
and the truth is there are things you can do to make carbohydrate foods more insulin
resistant friendly and in today's video i'm going to be giving you five ways to do that
hey guys welcome back to the channel if you're new here my name is kait i'm a certified health and
nutrition coach i post new videos here on youtube twice a week 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 share new posts every single day now the key to reversing insulin resistance is
to keep your circulating insulin low whenever you can because insulin resistance is caused by
high insulin overwhelming our cells which is when our cells begin to resist their actions
and carbohydrates are the macronutrient that stimulates insulin the most fat and protein
require very little and this is why eating a low-carb or ketogenic diet is so effective
at improving insulin sensitivity and reversing insulin resistance eating this way allows our
insulin levels to stay low and our cells start to become more sensitive to insulin again but with
all that being said as i mentioned at the start of this video there are ways to eat carbohydrate-rich
foods so that they require less insulin and that is what we are going to be talking about today
now one last thing before we get into it i just want to give a big shout out to glucose goddess
over on instagram i'm going to be showing you guys a bunch of her charts in today's video
she runs a whole bunch of tests using a continuous glucose monitor and measuring the
blood sugar response to different foods so all of the grafts in this video they come from her
and i think they really demonstrate the tips we're going to talk about today so well number
one don't eat them naked when we eat carbs in isolation this is referred to as eating them
naked so think of a bowl of cereal or a glass of juice for example these foods and drinks are very
high in carbs and low in protein and fat when we eat them they cause a big spike in our blood sugar
and a lot of insulin is needed to bring our blood sugar back down to baseline now when you pair carb
rich foods with foods that are rich in protein and fat this helps to slow down the release of glucose
from the carbohydrates into the bloodstream so the spike is less significant and there isn't a
whole bunch of insulin being released all at once so whenever you can don't eat your carbs naked
so for example if you're eating a pear or another fruit instead of eating it on its own
pair the pear didn't mean to do that pair the pear with some nut butter and that will lower the
blood sugar spike number two eat them last this strategy doesn't involve changing the specific
foods you're eating but only the order in which you eat them and it's super easy to implement
eat your protein fat and non-starchy vegetables first and then eat the starchy ones starchy ones
being the carbohydrates so let's say you're having a steak with green beans and mashed potatoes
eat the steak and the green beans first and then eat 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 but in different orders on the day
that they ate the protein and the vegetables first and then ate the carbohydrates insulin levels were
significantly lower after the meal now of course it gets a little bit tricky if you're eating a
dish where everything is mixed together if this is the situation you're in that's okay eating
them all together does help again back to the naked carbs but implement this tip when you can
number three don't drink them the more refined carbohydrates are the faster that they are going
to be absorbed into the bloodstream and the bigger the spike drinking carbohydrates is a nightmare
for your blood sugar and for your insulin and i'm talking about everything from
pop to fruit smoothies to fruit juice whether it's natural sugar or not it doesn't matter
so when you can eat the fruit rather than drinking its juice now before we get into
the final two tips i'm going to take a moment to tell you about today's sponsor squarespace
i absolutely love squarespace and i've been using their platform since i launched my
coaching business in 2018. not only did i build my website entirely by myself on their platform
which is super easy to do by the way you don't need any experience in web design or
anything like that but i also host my mailing list on their platform and send out my monthly
newsletter using their marketing tools i actually just set up a really exciting
email blast a couple of days ago to announce the launch date of my insulin resistance masterclass
it honestly took me no time at all to design one click of a button match the theme to my website
and i love how you can do everything all on one platform if you'd like to check out squarespace
and start your free trial today you can head to squarespace.com forward slash health coach kait
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number four don't eat them hot when we cook and then cool certain carbs foods that are high in
starch such as potatoes rice and oats they have a much less significant impact on our blood sugar
and our insulin we don't see the same response as if we were to eat the food
freshly cooked 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
but what's going on here how can eating the same foods and simply just letting them cool
makes such a big difference on our blood sugar and our insulin the reason is is that when these foods
cool some of the starch becomes resistant starch and this means that it's resistant to digestion
it passes through our digestive system in the same way soluble fiber does so yeah it's not digested
and because it's not digested it's not broken down into glucose and there's no insulin needed and
this is really as simple as cooking your potatoes your rice your oats and then letting them cool
even just for an hour you can reheat them or eat them cold if you wait 24 hours even better the
longer you wait the more resistant starch that's going to form but yeah again a super easy tip
to implement and finally number five add some vinegar vinegar allows our muscle cells to take
in glucose more efficiently it is more effective if you have it before a meal so for example take a
tablespoon of apple cider vinegar and dilute it in water or you can have even a cup of pickle juice
but incorporating it into the meal such as adding vinegar to a salad dressing can help as well and
even having it after your meal if you forget to take it before does make a difference but like i
said taking it before is the most effective and those are five ways to eat carbohydrates if you
are insulin resistant i hope you guys found this video helpful let me know in the comment section
down below which of these tips you're going to try first i love chatting with you guys in
the comments section i try to get back to as many comments as i can especially right after i upload
so if you have a question leave it there and i will try my best to get back to you and before
you head out remember to check out squarespace for all of your online business needs the link will be
in the description box down below if you guys did enjoy this video you might also enjoy my video on
the best foods you can eat for insulin resistance you can check it 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 new insulin resistance
master class that's coming soon you can find that here thanks guys i'll see you next time bye