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Almost all the foods out there in one way or another will spike insulin even protein spikes insulin but when protein spikes insulin it’s also bringing up something called glucagon which kind of balances out and kind of makes it a net zero response but let’s talk about the foods that really don’t have an insulin spike and if they do they are super negligible now
There is a difference between foods that cause traditional spike in glucose versus foods that don’t trigger much of an insulin spike and what you have to look at mainly is fiber okay the biggest piece is fiber fiber and fat do not spike insulin but the problem that we face with fiber is generally when you look at fiber it’s usually combined with other things
Combined with starches combined with sugars and stuff like that so you’re still getting an insulin spike so i’ve got a few foods for you some of them are fibers some of them are fats and then i even have a couple of proteins now first off i want you to take a look at the image that’s on the screen right now okay this is from a study that was really testing insulin
Concentrations uh glucose everything with different foods and i want you to look down the bottom right there and see where it shows proteins see how a lot of the proteins have a higher spike in insulin even compared to other foods even to some starches isn’t that wild well what’s happening is you’re having that insulin spike but what this document isn’t showing is
It’s not showing the glucagon spike so the actual like relative amount of insulin that’s related in terms of blood glucose isn’t really there okay so you can have a lower spike in insulin but actually have a worse impact anyway let’s get to the fun stuff so the first one is going to be shirataki noodles okay these are a specific kind of glucomannan fiber okay they
Are pretty much solid soluble fiber which it almost sounds kind of funny but a soluble fiber is something that draws water in i am a fan of soluble fiber because it actually ferments in the gut and has a powerful effect okay it actually has a metabolic benefit okay so in addition to just being a fiber that pushes things through it actually does something it feeds
The bacteria within our gut okay so that is what’s called a glucomannan fiber okay another one that is really good is one called galacto man and fiber which is going to be in things like fenugreek okay now that’s not necessarily a food so i don’t want to get you excited about that one but it’s in the same ballpark okay hearts of palm okay so palm hearts uh hearts
Of palm pasta things like that i’ve talked about that before on my channel practically no insulin spike whatsoever because they are soluble fibers that draw water in don’t have much of an impact and there’s not other carbs surrounding them think about beans for a minute beans have a high amount of fiber in them but they also have a bunch of some indigestible sugars
And some very digestible sugars that’s why they are a high carb food even though some of it’s resistant and i’m not going to talk about resistant starch today another one is going to be chia and flax now you’re not just going to go munch on these things willy-nilly on their own but there are things called flax crackers like if you look out there there’s plenty of
Companies that make crackers out of straight flax just flax seed right and flax contains what’s called mucilage okay mucilage is a kind of fiber like if you were to take chia and you were to add water to it and let it sit what gives it that gelatinous feel like why it gels up and makes like a pudding with chia is the mucilage it is a very very powerful hydrocolloid
Meaning it draws a lot of water in not only is this good for satiety but it gives you a very clear mechanical demonstration of how soluble fiber works okay so foods that are high in mucilage so we’ve got chia we’ve got flax again those flax crackers kelp certain kinds of seaweed even red seaweed what’s kind of weird is that even carrageenan don’t go looking for
Foods with carrageenan but carrageenan that’s coming from red seaweed is a form of soluble fiber in a way it’s just kind of weird some of the snacks and the things that i talk about there’s a link down below to check out thrive market they’re an online membership-based grocery store so like you can just sort by snacks you can look at the fiber content you can do
All kinds of things so no matter what kind of diet you’re doing whether it’s keto or fasting or whatever it’s perfect for these kinds of things because i know they have some seaweed snacks i know they have flax crackers called flackers anyway so use that link down below 25 off your first order and a free gift when you use that link because they’re a huge sponsor
On this channel that sponsored this video so check them out down below so i mentioned kelp and seaweed let’s dive into that as sort of the next one this is a food that you can eat that is not going to trigger an insulin spike okay first of all practically no starches to it whatsoever it’s pretty much just going to be some nutrients some minerals and some fiber
And once again it is a soluble fiber now there are multiple different categories of seaweed one of my favorite ones is nori okay just straight up nori so if you’re looking for something that might be like a simple snack you could literally take nori roll up shirataki noodles in it put a little bit of like tamari or a little bit of sauce that has like no carbs
Whatsoever and you’re not gonna have an insulin spike so that’s kind of gonna taste like a little asian burrito you know something that i’ve done before okay the next one now we have to jump over okay we know fibers play a role for a second but let’s touch on fats straight fats are not going to spike insulin you notice on pull that you know document back up on
The screen again fats aren’t even investigated you know they’re looking at some nut butters and things like that but fats aren’t even looked at because fats don’t trigger an insulin response we’re not they can to a very very small degree but it’s almost immeasurable so in this case i would recommend that you look at coconut butter okay coconut butter has a higher
Fiber content although most of the fiber and coconut butter is insoluble fiber versus soluble fiber it doesn’t make it bad it just still has no new blood sugar impact but you’re looking at a relatively high fat content only a couple of grams of carbs most of which are coming from insoluble fiber so that in essence if you are watching insulin is it a good food to eat
Granted there is a big difference between doing keto and doing a low insulin diet okay but either way they can both interchange and have a lot of crossover the next ones are going to be vegetables that are very very high in soluble fiber that have practically no insulin impact and yes they’re still technically carbs going to be bok choy and swiss chard okay not only
Are they super packed with nutrients not only are they great for cooking not only are they tremendous if you saute them in some coconut oil and still don’t change the insulin impact but they are packed with the insoluble fiber not attached to another starch not attached like squash to other starches and things like that we’re just getting straight up soluble fiber
In a good green leafy vegetable form okay now it’s funny again if we look at that same document we see the proteins now if we look at beef as compared to some of these other foods you see beef has a relatively well moderate insulin spike not compared to like all foods but it’s interesting though when you look at eggs eggs have a pretty low insulin spike compared
To other proteins so i wanted to throw a protein in there in case you were looking for a higher protein low insulin spiking food eggs would be the best it’s just interesting because they still spike insulin but the glucagon response is nice and high with eggs as well but in the world of all the different kinds of proteins it is triggering the lowest insulin spike
Probably has to do with the fact that it’s pretty concentrated with fat and that’s slowing down and attenuating any kind of response with that interestingly enough if you look at proteins they’re going to have a high relative insulin score what that means is per gram of carbohydrate that is in it it’s going to have a very high insulin score but guess what there’s
Like zero carbohydrates in protein so that’s why that number is so high makes sense so it’s like if you have 0.00001 gram of carbohydrates in some meat or some protein of course the insulin response that you get relative to the amount of carbs is going to be astronomical but we have to take into consideration that that’s relative to how many carbs are in it okay
So beef eggs those are all solid when it comes down to low insulin spike but eggs are going to be the best so recap shirataki noodles hearts of palm noodles hearts of palm pasta okay we have things like kelp chia flax seed crackers okay seaweed snacks definitely coconut butter is going to be a tremendous one bok choy swiss chard and eggs so as always keep it locked
And here my channel i’ll see you tomorrow
Transcribed from video
These Foods (Carbs) Do NOT Spike Insulin By Thomas DeLauer
