New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Ketosis is More Than Just Lowering Your Carbs?
hey guys today we’re going to talk about insulin we’re gonna go beyond insulin a lot of times people have this idea that I need to lower my carb so I can lower insulin and they think about carbohydrates being the only thing that affects insulin I’m gonna go beyond that there’s many different parts of this puzzle so let’s just kind of dive in so let’s start with sugar okay glucose glucose will increase insulin lactose this is milk sugar does not increase insulin as much as glucose and sucrose which is combination of glucose and fructose has a different effect on insulin so if we have a hundred percent fructose that creates a different response on insulin so you can see the different sugars have different responses out of all of these right here this one right here is the most dangerous so the difference between fructose and other sugars is very very different fructose is mainly handled by your liver these other sugars can be handled by different cells throughout the body and organs but fructose is mainly handled by the liver so when you consume food high in fructose or hydrogen’s corn syrup or even worse agave nectar you’re going to overload the liver you are gonna spike insulin indirectly but not directly the liver is going to start to generate excessive fat as a fatty liver and adipose tissue around the organs so we’re gonna have a huge problem with this right here so if you had a choice between fructose and other sugars you want to go with the other sugars and avoid fructose at all cost okay now let’s go to the next topic which is basically consuming sugar in combination with protein when you combine these two together you increase the insulin response by 200% so it’s exaggerated when you combine sugar with fat you also increase the insulin response by 200% so again it’s exaggerated so if you’re gonna consume these it’s much better to consume them separately not together so I’m just talking about the combination of certain foods you can combine protein and fat and that’s totally fine but anytime you add sugar that’s when you actually create a lot of problems with insulin and there’s a lot more data on this topic because when you actually start combining this you start creating a stickiness in your blood when you create all sorts of protein deposits in the brain and the heart and the joints so that’s a completely different topic but all you need to know is that the combination of these two will exaggerate the spike of insulin let’s go to other carbohydrates in addition to these sugars right here so you have vegetable carbohydrates within the vegetable family you have certain vegetables that spike insulin more than others simply because it has more concentrated sugar and then you have fruit which is even as more sugar less fiber you have starches grains you have the different processing of Grange of very refined grains versus whole grains they have different effects on insulin vegetables create the least response and insulin because it has the least amount of sugar and has the most fiber now the thing about fiber even though fiber is a carbohydrate it doesn’t affect insulin so if we combine fiber with something else it actually helps buffer the insulin response so let me give an example not that you would consume orange juice but let’s say for example you eat an orange versus during the juice from an orange which is – is the fiber you’re gonna have a much greater spike of insulin with the orange juice versus the whole orange so fiber buffers insulin response now fiber also feeds the microbes in your gut and the microbes then make a byproduct called butyrate which helps blood sugars so fiber actually helps lower insulin resistance down the road from the gut from the microbes okay so now let’s talk about alcohol there’s different types of alcohol and there’s different insulin response to alcohol so now let’s switch to a slightly different topic which is the insulin index you may have heard of the glycemic index which is kind of the index of how fast foods turn into sugar and raise your blood sugar then you have something called the insulin index which are foods that raise insulin it doesn’t really have anything to do with the blood sugars it has only to do with the insulin what you want to do is consume foods low on the insulin index so the higher the number the greater the response of insulin okay so with alcohol beer is a 20 okay red wine is 15 so beer is greater than red wine so beer has a higher effect on insulin white wine is a three so if you were to compare red wine with white wine especially that’s dry not sweet you’re going to create a much less into the response if you consume white wine then you have gin which has a zero effect on the insulin index so you might think oh I can dis consume gin right unfortunately gin is very damaging to your liver so it’s gonna create all sorts of other issues ok so just because something might lower your insulin doesn’t make it a health food okay so I recommend not even consuming any of these maybe occasionally you want to drink some alcohol but just realize that where the alcohol is what creates the damage to the liver in addition to the responses of insulin okay now let’s get to the topic of fat fat has the least response of insulin than anything the more pure the fat the lower on the insulin index it is now let’s just take for example you go to the store and you buy tuna fish okay in a can so you have tuna and water okay that has insulin index response of twenty six compared to tuna in the oil that has 16 so you can see just by adding the oil it actually lowers the insulin response so fat lowers the insulin in the body okay and then we have let’s say a potato chip okay now this is basically a starch which I’m not recommending I’m just giving an example if we compare a potato chip is 15 on the insulin index if we compare that to a reduced-fat potato chip it’s 51 so the fattier of the chip the least amount of insulin they’re both pretty high but the point is that one is better than the other let’s take milk skim milk is sixty on this scale 2% milk which has more fat is 20 so the fattier milk has three times less incident response than the low-fat milk interesting okay moving right along I want to just mention sugar alcohols this is not an alcohol this is an alternative sweetener there’s certain sugar alcohols that create different effect on the glycemic index okay xylitol which is from birch bark it’s a sweetener tastes very similar to sugar by the way has a low response on the glycemic index 30 but it still has a response Reeth watal has a response of zero so I just want to make the point that different sugar alcohols have different responses to either blood sugars or insulin all right last topic we’re going to talk about is protein so when you consume moderate amount of protein it has a very small effect on insulin but it does increase insulin a little bit okay but if you take like meat or fish it will not increase your blood Sugar’s but here’s the thing when you increase the volume of protein that’s when you start getting more of a spike of insulin so a moderate amount of protein will spike insulin maybe just slightly the more protein you go the more insulin is raised and here’s the other interesting point about this low-fat protein also will increase insulin more than higher fat protein so again the fat buffers the insulin response one of the greatest triggers to insulin on the insulin scale is extremely low fat lean protein which is whey protein okay so weight protein will greatly increase insulin now it does other things too and I’m not saying don’t consume whey protein but the point is that this can create a spike in insulin and if you already have a problem with blood sugars the last thing you want to do is start creating more insulin because the more insulin that’s spiked the more insulin resistance you get okay for those of you that are new here’s insulin here’s a receptor your body starts to develop insulin resistance it won’t let that insulin go into the receptor so then what happens you don’t get the signal back to the pancreas for the pancreas senses a deficiency and it starts pumping out more and more insulin to the point where you’re getting five to seven times more insulin than a normal person simply because it’s not connected over here so if if I’m ignoring you right now and I’m not listening to you and I’m not acknowledging what you’re saying you might start shouting at me because I’m not receiving that it’s the feedback loop so the point is that if we keep raising insulin by consuming maybe too much whey that potentially could increase your insulin resistance and create more insulin and more problems so it’s a little complex but I wanted to cover all the different aspects of what can increase insulin which thereby can increase insulin resistance and their different combinations alright thanks for watching so if you want more knowledge on how to create a healthy 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This Post Was All About Ketosis is More Than Just Lowering Your Carbs.
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In this video, Dr. Berg talks about insulin and beyond insulin. A lot of times people have this idea that they need to lower their carbs to lower insulin and that they think about carbohydrates being the only thing that affects insulin. The more insulin that is spike, the more insulin resistance you get.
1. Glucose – It will increase insulin
Lactose – it does not increase insulin as much as glucose
Sucrose – it is a combination of glucose and fructose has a different effects on insulin.
Out of the three – Fructose is the most dangerous. Fructose is mainly handled by the liver and the other sugars can be handled by different cells throughout the body and organs. So when you consume food that is high in fructose or high fructose corn syrup or agave nectar, you are going to overload the liver. You are going to spike insulin indirectly. The liver is going to start to generate excessive fat as a fatty liver and adipose tissue around the organs.
2. Sugar + Protein or Fat
Combining these together will increase the insulin response by 200%.
3. Carbs (Veggies, Fruit, Starch, Grain)
Vegetables create the least response on insulin because it has the least amount of sugar and has the most fiber. Even though fiber is a carbohydrate, it doesn’t affect insulin. So if the fiber is combined with something else, it actually helps buffer the insulin response. It helps lower insulin resistance from the gut or microbes.
4. Alcohol – it is what create the damage to the liver in addition to the responses of insulin.
Insulin index are list of foods that raise insulin. It is recommended to consume foods that is low in the insulin index. The higher the number, the greater the response of insulin. Just because something might lower your insulin doesn’t make it a health food.
5. Fat – It has the least response of insulin than anything. The more pure the fat, the lower on the insulin index it is.
6. Sugar Alcohol – (alternative sweeteners) there’s a certain sugar alcohol that create different effect on the glycemic index.
Xylitol – lower response on the glycemic index (30)
Erythritol – zero response
7. Protein – Consuming moderate amount of protein has a very small effect on insulin but it does increase insulin a little bit. And low fat protein also will increase insulin more than higher protein.
Dr. Eric Berg DC Bio:
Dr. Berg, 52 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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ABOUT DR. BERG:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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