𝗦𝗮𝘃𝗲 𝟭𝟬% 𝗼𝗳𝗳 𝗦𝗾𝘂𝗮𝗿𝗲𝘀𝗽𝗮𝗰𝗲 𝘄𝗶𝘁𝗵: 𝗛𝗘𝗔𝗟𝗧𝗛𝗖𝗢𝗔𝗖𝗛𝗞𝗔𝗜𝗧 Carbs spike insulin more than fat or protein but did you know there are ways to eat carbs without spiking insulin? Give these 3 hacks a try to include carbs while you reverse insulin resistance! 𝗖𝗟𝗜𝗖𝗞 𝗧𝗢 𝗥𝗘𝗔𝗗 𝗠𝗢𝗥𝗘 ↓
In today’s video we are going to be talking about how you can eat carbohydrates without spiking your watched any of my other videos on reversing 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 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 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 get into it i just want to make one thing clear 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 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 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 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 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 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 they ate the protein and the vegetables first they ate everything together insulin levels 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 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 squarespace
Squarespace is the all-in-one platform that allows you to build a beautiful website and run your business now look i’m going to be honest with you guys i’ve been using squarespace for years since i started my health coaching business and i love it i built my website entirely myself using one of their templates which are
Really easy to customize but over the last couple of of a rebrand and i had a call with a company that does logos and websites etc i was talking to manga from this company and he was asking me what i would be looking for in a new website and they actually use squarespace to host their websites that they design
And i was explaining to him that i wanted it to be simple i wanted it to be clean looking and intuitive i wanted it to get my messaging and the feel of my brand across doing all of those things he was like i don’t want to dissuade you from working with us but if we are going to make any changes they’re not
Going to be very major and i was like oh well then so needless to say i didn’t go ahead with that i made a few tweaks to my website on my own and that was that but all of that is to say you can create a beautiful and professional website all on your own with no experience in web design or anything squarespace offers
So many features such as the ability to run an online store and accept payments you can build a mailing list and send out email blasts you can accept donations and take bookings and all on one platform if you want to check them out head to squarespace.com forward slash health coach kait you can start a free trial build
Your whole website without having to enter your credit card details or anything so you can really get a sense of what it’s all about and how things would go if you were to use them to build your website and when you love it and decide to launch you can use code health coach kait to save 10 off your first order thank
You again to squarespace for the final tip number three add vinegar having can help to significantly reduce the insulin taking a tablespoon of apple cider vinegar look like adding white vinegar to your potatoes one of the studies we spoke about earlier when we were talking about the resistant starches
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 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 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
Transcribed from video
Eat Carbs WITHOUT Spiking Insulin! (3 WAYS) By Health Coach Kait
