Top 3 Safest Carbs (Low Glycemic and Gluten Free)

Top 3 Safest Carbs (Low Glycemic and Gluten Free)

Top 3 Safest Carbs (Low Glycemic and Gluten Free)

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let’s talk about the three lowest glycemic carbohydrates that you could possibly want to consume if you’re going to go the carb route you need to know about the glycemic index so I’m going to break down the lowest glycemic vegetable the lowest glycemic fruit and also one of my favorite lowest glycemic grains if you really want to call it that but first let’s talk about what the glycemic index is because it’s really important that you know so you understand this video you see the glycemic index is essentially just a measurement of how long it takes the actual sugar that you consume to get the blood stream in the form of glucose now a lot of people have always asked how do they measure the glycemic index how do they know what it is well it comes down to utilizing a control first so what they’ll do is they’ll give a test subject 50 grams of pure glucose okay you’re like a solution form that’s uptake really fast so from there they know this is how long it takes this person to absorb pure glucose then on a separate occasion they introduced the food in question so let’s say they’re testing a grain of some kind let’s say they’re testing just straight-up wheat well what they’ll do is they’ll see how long it takes that wheat to actually spike the blood glucose in the same level and that’s going to give them an idea of what the actual glycemic index is see the glycemic index is broken down on a scale of 1 to 100 and anything from 1 to 55 considered a low glycemic food anything from 56 to 69 in a medium glycemic food and anything from 70 to 100 is a high glycemic food meaning it reaches the bloodstream really fast now all we have to really factor in and remember is that if I see make index means how long it takes something to get your blood stream so let’s get down to the good stuff this first one I want to talk about is asparagus yeah asparagus is a starch it’s still a carbohydrate people always think that vegetables are vegetables and shouldn’t count towards your carbohydrate count that couldn’t be further from the truth they are still starches they still have fibers they still have all kinds of things that are carbon hydrogen oxygen CH O which is a carbohydrate but when we look at asparagus it has a glycemic index of 15 which is astonishingly low and it’s a great food to combine with other foods to bring down that glycemic index of those foods too now the reason it’s so low is because it contains predominantly something that’s in Ulan inulin is a prebiotic fiber which means that it digests so slow that it’s not even digested until it hits the colon people always think that all digestion occurs in the upper GI and in the small intestine well not in the case of asparagus see asparagus is broken down by lactobacilli the kind of bacteria that’s in your colon which means that you’re getting a lot of prebiotic effects that are growing good bacteria as well if you’re someone that’s ever gotten bloated when you eat asparagus it’s usually an indicator that you don’t have enough lack of Vasily in your colon what does that mean it means that you have an imbalance in your gut biome I always say that asparagus is a tremendous litmus test to determine if you really have a disrupted get biome or not okay additionally asparagus contains something known as race mophir man baisemeaux friend is a particularly antioxidant that acts as a cox-2 enzyme so it reduces inflammation reduces pain but it can really reduce it at the source in the gut so you get a double whammy you get a nice low GI carb but you also get an anti-inflammatory effect all right now let’s look at the fruit those of you that watch my videos all the time know that I’m not the biggest proponent of eating tons of fruit because it’s metabolized differently however there are some ones that are decent and in this case I’m going to talk about grapefruit you see grapefruit is a 25 on the glycemic index scale pretty darn low compared to a lot of fruits not the lowest but still low enough what’s really cool about grapefruit is it contains something known as an arrangement now in iran Jenin convinces the liver to utilize fat for fuel instead of storing carbs thru Deneuve olivia genesis as fat what does that mean it means that grapefruit is a master manipulator it knows how to go in the body and tell the liver to do a different job than what it was used to doing so not only is it a low glycemic fruit but it also ultimately helps you end up burning more fat in the long run and to make matters better it’s been shown in studies that grapefruit is as effective as metformin when it comes down to reducing your blood sugar levels metformin is a drug that’s given to diabetics to bring down their blood sugar well grapefruit literally can bring your blood sugar down like 13% that’s pretty significant especially if you have diabetes alright now let’s get to the really cool one the starch this one’s amazing because you make a pizza crust with it you can make pasta with it you can make bread with it and it’s still super low glycemic and it’s known as buckwheat buckwheat is still a 25 on the glycemic index scale yeah white bread is like a 97 to 99 so you can make some dang good bread with buckwheat the thing about buckwheat is technically not even a grain or a wheat it’s technically a seed you see it contains something very interesting something really cool known as Rutten now Rutten does something intriguing in your body it deactivates something known as platelet activating factor PAF that platelet activating factor does exactly what it sounds like it activates platelets in the blood signaling white blood cell to actually form a clot and to actually start an immune response well what’s really cool is that if you have this in a controlled fashion like with buckwheat you can reduce inflammation and you can reduce the clotting that can trigger more inflammation inside the intestinal tract so much like asparagus has powerful anti-inflammatory properties and when you have reduced inflammation in the gut you get better absorption which means you can control your influence like you’ve been controlling those carbs work and it’s that much better now to make all this stuff make sense I want to make sure that you understand glycemic load the big difference between glycemic index and glycemic load just so that you guys know and have the facts glycemic load is more about how long it takes a card to really do its job and how long it’s in the system so it’s like the gentle bell curve so for instance in glucose it’s going to have a very high glycemic index but it’s also going to have a high glycemic load because it’s going to spike up really fast and go high really fast whereas if you were to combine glucose with say a fiber it’s going to balance each other out that’s going to decrease the load and make it so that the load is more of a bell curve so that’s the big difference then that’s what you have to factor in so when we look at things like asparagus we look at things like buckwheat that have additional fibers in it that’s the big reason why the glycemic load on those foods is so low now I’ll do another video explaining that in the future and as always if you’d like videos on car metabolism fat metabolism and even protein metabolism so you can understand how the different macros working in your body you have to let me know let me know in the comment section I do my best to go through and read all of those even if I don’t get a chance to reply so as always keep it locked in here on the Thomas de Lauer Channel and I will see you in the neck video

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Top 3 Safest Carbs (Low Glycemic and Gluten Free)

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Top 3 Safest Carbs (Low Glycemic and Gluten Free)

Overview of Glycemic Index

The “glycemic index” (GI) is a term used to describe the blood glucose response to a particular food – is a method of ranking the effects of different carbohydrate-rich based foods based on their effects on blood sugar.

High-GI foods pass rapidly through your digestive system and into your bloodstream, driving up your blood glucose levels and causing insulin to spike.

Low-GI foods, on the other hand, pass more slowly through the digestive system and enter the bloodstream gradually, which keeps insulin levels low. (1,2)

(55 or less = low, 55-69 = medium, 70 or more, high)

Low GI Food Benefits: Increase the body’s sensitivity to insulin, improve diabetes control, reduce hunger and keep you fuller for longer, minimize carb cravings, and minimize energy crashes

Vegetable: Asparagus – 15
Fruit: Grapefruit – 25
Grain (kinda); Buckwheat – 25

Asparagus – 15

Digestive Health:

Asparagus contains significant quantities of the nutrient inulin. Inulin is a kind of complex carbohydrate that is commonly known as prebiotic.

It does not get digested until it reaches the large intestine, where it is fed upon by a kind of good bacteria like Lactobacilli. This aids in the improved absorption of nutrients

Inflammation

Asparagus contains racemofuran, which is a phytochemical that has anti-inflammatory effect on the body

By inhibiting an enzyme called cyclooxygenase (or COX), racemofuran interferes with the chemical reactions that end up causing pain when your body’s inflammatory response is prompted. (3,4)

Grapefruit – 25

Insulin Resistance

Grapefruit contains a specialized antioxidant, naringenin that has been shown to improve insulin sensitivity and help maintain a healthy weight – naringenin makes the liver burn fat instead of storing it.

Grapefruit helps to lower insulin levels and it was shown in one study that grapefruit worked just as well as metformin in lowering blood sugar levels with a 13% reduced fasting blood sugar level (5)

Buckwheat – 25

While most people think of buckwheat as a whole grain, it’s actually a seed that is high in both protein and fiber.

It supports heart health and can help prevent diabetes and digestive disorders – buckwheat seeds, also called “groats,” are packed with nutrients and antioxidants

Cardiovascular support

Buckwheat’s beneficial effects are due in part to its rich supply of rutin

Rutin counteracts platelet-activating factor (PAF), which causes blood clot formation and which triggers the inflammatory reactions of allergies.

Rutin can also reduce the rate at which oxidized LDL cholesterol attracts the white blood cells that transform it into the plaque that hardens arteries.

Magnesium

Buckwheat is also a good source of magnesium. This mineral relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system. (7)

References

1) Glycemic Index and Glycemic Load | Linus Pauling Institute | Oregon State University. (n.d.). Retrieved from

2) The glycemic index. (n.d.). Retrieved from

3) 17 Impressive Benefits of Asparagus | Organic Facts. (n.d.). Retrieved from

4) Asparagus – 13 Health Benefits of Asparagus | avivahealth.com. (n.d.). Retrieved from

5) Grapefruit juice may protect against diabetes – Health News – NHS Choices. (n.d.). Retrieved from

6) All You Need to Know About Oxytocin and Related Genes – Selfhacked. (n.d.). Retrieved from

7) Health Benefits of Rutin – Dosing, Side Effects and FAQs About Rutin. (n.d.). Retrieved from l

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