Video

Transcript

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

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