in today's video we are going to be talking about foods that spike
insulin that should be avoided or at least limited if you are trying to reverse insulin resistance
if you are insulin resistant you might find it difficult to lose weight you might experience
intense sugar cravings or have skin tags if left untreated insulin resistance can lead
to type 2 diabetes pcos and heart disease so it is really important to catch it and act upon it early
the best way to reverse insulin resistance is through diet but there is a lot of confusion over
what foods you should and shouldn't eat which is what we will be talking about today so in
today's video i'm going to give you the worst nine foods you can eat if you are insulin resistant
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 should do posts every single day today's video is all about high insulin foods you
should avoid if you're trying to reverse insulin resistance now i want to start this video off by
saying that when you make a diet change i know it can be really overwhelming to look at a long list
of foods that you're not allowed to have and that's why i think it is really important to
highlight what is allowed so yes in this video we are going to be focusing on the negative
because i think it is important to mention but i will be giving you alternative better options
to all the foods we talk about today and if you do enjoy this video i have another video
on the best foods you can eat for insulin resistance which you can check out afterwards
but now let's get into the list number one bread bread is definitely not a good option
for someone who is insulin resistant and trying to keep their insulin low and i am talking about
all types of bread white bread whole grain rye yes some of these options might be slightly
better they might not have as big an impact on your insulin but the impact is still significant
and remember that the best way to reverse insulin resistance is to keep insulin as low as possible
now i know this is one of the hardest foods for people to give up bread is such a huge part of our
diet eggs on toast for breakfast a sandwich for lunch bread rolls with dinner but i promise you
it is easier to make the switch than you think now there are bread alternatives made out of things
such as almond flour which yes have less of an impact on insulin they are better in this regard
but i'm not a fan of these products for several reasons which i won't get into today but i do have
another video where i talk about it but i really don't think foods like this need a one-to-one swap
there are ways to make basically the same meals without bread take a burrito for example
burrito bowls are a great alternative or a burger you would normally eat on a bun so many places now
offer lettuce wraps instead and even if it isn't on the menu a lot of restaurants will
accommodate you if they can't make a lettuce wrap they will make you a burger bowl instead
for eggs on toast you can just ditch the bread and make an omelet or scramble instead
these are just some examples of ways you can skip the bread and your pancreas will thank you number
two fruit juice i think most people nowadays know the juice is basically just liquid sugar
it is actually much worse to drink a glass of orange juice than to eat the orange itself
juice is a refined source of sugar that is absorbed very easily and very quickly by the body
when you drink juice your blood sugar will spike significantly and your insulin will as well to
deal with the blood sugar and if you are insulin resistant your blood sugar and insulin can stay
elevated for hours from one seemingly harmless glass of juice in terms of an alternative eating
the fruit whole is a better option but it's not great depending on the fruit the best option is
to drink low sugar drinks the don't use artificial sweeteners so no i'm not talking about diet soda
what i would suggest is something like xevia which is naturally sweetened with stevia or if you live
in australia there's a brand called nexba which is available at coals and woolies and same thing
sweetened with stevia and erythritol number three baked goods this includes muffins croissants
pastries basically anything you find in a bakery you want to stay away from all of these foods are
very refined versions of grains and will have a significant insulin impact now i know this can be
really tough especially if you are out celebrating a birthday or a wedding and what i want to say
here is that what matters is what you are doing most of the time all the right decisions you make
they compound and get you closer and closer to your goal of reversing insulin resistance
but something like eating a baked good every once in a while it's not going to totally derail your
progress so don't beat yourself up if you want to have a slice of cake at your friend's birthday
it's okay just get back to eating the right foods tomorrow number four vegetable oils now this one
is interesting vegetable oils include canola corn soybean sunflower safflower grape seed and rice
bran which ironically none of which are vegetables these oils have not been studied extensively
when it comes to insulin resistance but there is definitely a connection in one study done on mice
half the mice were fed a diet high in corn oil so a vegetable oil and the other were fed a diet high
in olive oil the group eating corn oil developed hyperinsulinemia and insulin resistance both
groups of mice were eating the exact same amount of fat and the exact same amount of calories
and yet one group developed insulin resistance and the other did not now of course this study
was done on mice so it's not a direct comparison to humans but there are a lot of other reasons
to avoid vegetable oils which i won't get into today but i have a whole other video on the topic
so what are some alternatives to these vegetable oils well as we learned from the study olive oil
is a better option avocado oil is another but the thing with these two oils is that they aren't the
best for high heat cooking they are better for low heat cooking and consuming raw at room temperature
for higher heat cooking you want to use fats that are solid at room temperature
ghee tallow butter lard and duck fat are all good options number five granola bars
again granola bars are just an isolated source of carbohydrates carbs are the macronutrient
that raises insulin the most protein has a moderate effect on insulin and fat next to none
in terms of what you can swap granola bars for i mean ideally you don't want to be snacking
at all as i already mentioned the longer you can keep your insulin levels low the better when it
comes to reversing insulin resistance so if you're constantly snacking in between meals
your insulin will always be being bumped up if you do really need a snack though there are companies
like perfect keto which offer bars that won't cause a significant blood sugar or insulin spike
basically you want to look out for bars that are higher in fat and protein
and lower in carbs i will link the ones from perfect keto in the description box down below
if you want to check them out number six dried fruit dried apricots raisins any fruit that is dry
is not insulin friendly like fruit juice when fruits have become dehydrated they are basically
an isolated source of sugar when you eat them the impact to insulin is quick and significant
and once again whole non-dried fruit is a better option number seven high sugar fruit and on
that note let's talk about which fruits are best anything that is high in sugar is best avoided or
at least kept to a minimum these are fruits such as bananas grapes apples peaches and pineapple
these all have a significant impact on insulin better options are fruits lower
in sugar berries such as blueberries raspberries and strawberries lemons and limes and kiwi number
eight pasta like bread and some of the other foods we have talked about today
pasta is a refined source of carbohydrates and has a significant impact on our insulin some good
swaps for pasta are zucchini noodles or konjac noodles number nine beans and finally we have
beans and legumes beans are a funny one i honestly think they are one of the worst tasting foods
they have to be drowned in sauce and other ingredients in order to make them palatable but
taste aside they really do not have much going for them on any front they are not insulin friendly
they raise it significantly they are filled with anti-nutrients that diminish the nutritional value
and also wreak havoc on our gut and they can even be poisonous if not prepared properly
usually the reason people eat beans is for a plant-based source of protein but honestly when
it comes to insulin resistance you're better off getting protein from animal sources such as beef
chicken eggs and fish now as i mentioned a bit earlier protein does raise insulin moderately
and some studies have shown that certain types of protein can raise insulin just as much as
certain types of carbs but here's the thing with protein the need for the liver to create glucose
determines what the insulin response to protein will be what do i mean by this if you are eating a
low-carb diet you will not be getting much glucose carbs in through your diet so your liver will be
producing glucose and if your liver is creating glucose the insulin response to dietary protein
is very low for someone who is eating a high carb diet and the liver is making no glucose
their insulin response to dietary protein will be higher so this is something to keep in mind
by this point in the video it should be pretty clear that the key to reversing insulin resistance
is keeping your insulin low and since carbs trigger insulin the most they should definitely be
limited if you are following a low carb approach you don't need to worry as much about the insulin
response to protein if you aren't following this approach however then yes the insulin response to
protein can be significant especially when paired with carbohydrates anyways guys that's all i have
for you today let me know in the comment section down below if you've taken any of these foods
out of your diet and if that helped to improve your insulin resistance your comments and likes
really helped to support my channel so thank you if you did enjoy this video you might also enjoy
this video here which has a three day meal plan for insulin resistance 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