March 28, 2023

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 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 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