Video

Transcript

hey guys dr. Berg here in this video I

want to share with you two very very

important indexes the glycemic index

versus the insulin index now I’m just

going to pretend you’ve never even heard

about this one so just to keep it really

basic so the glycemic index is the scale

of foods that has influence over your

blood Sugar’s within two to three hours

so there’s certain foods like jelly

beans for example that you eat that you

trigger a lot of sugar response or a lot

of sugar in your blood it spikes up okay

and so that would be very high in the

scale but eating celery which is a

carbohydrate does not create that same

effect okay that would be low on the

scale and that’s the glycemic index it

has to do with how fast carbohydrates or

sugars turn into or affect the blood

sugars okay and you have different

things to alter that like like a fiber

you know how much sugar that it’s in

that carbohydrate that type of thing

then the insulin index is all those non

carbohydrate foods that affect insulin

okay so in other words when you eat

sugar you trigger insulin but there are

other foods that you eat that won’t

necessarily they’re not sugary foods but

they do trigger insulin okay so we’re

going to explain that now here’s the

thing insulin is the hormone that

regulates blood sugars it tends to lower

blood sugars in the presence of insulin

it’s almost impossible to lose weight so

our goal is to have a low insulin low

sugar situation okay so check this out

so we have the glycemic index so really

high in the scale would be like just

plain sugar and then potato is very high

in the scale so this turns into sugar

really fast white bread is high whole

wheat bread is is just like a point less

it’s not any it’s almost equivalent so

if you’re thinking you’re eating whole

wheat bread and it’s not turning into

sugar very fast it’s actually very high

in the scale I think it’s like 74 so

it’s pretty high so now low on the list

and by the way I created links below so

you can see the whole scale on both of

these scales so that’s why I didn’t want

to write it out so we have lonely list

peanuts is very low

think it’s like a it’s like a 14

something like that so that’s pretty low

and then hummus is a six so hummus would

be a very low glycemic thing to consume

good snack to eat okay so that’s just

kind of that now let’s take a look at

this insulin index and this might

surprise you very high in the list is

whey protein powder so whey protein is

very low fat very lean and that will

trigger insulin pretty high and then we

even have lean beef will also trigger

insulin okay now this is kind of goes

against what you’ve been told but that’s

very high in the scale and then as we go

down with egg whites because it’s less

fat is higher than the list egg yolks

are lower on the list it creates less of

an insulin response and then butter

bacon is even lower so my point is when

people are trying to lose weight what do

they do they avoid the fat and what do

they eat more protein but they have to

understand the scale right here fat

actually will buffer and lower the

insulin of effect so if you were going

to have some beef make sure it has some

fat in it because fat is one of the

things that is almost neutral when it

comes down to insulin and it doesn’t

turn into sugar yes it has calories but

it doesn’t create the effect on insulin

so it’s great for diabetics so here’s

the confusing part if protein triggers

insulin which is a fat making hormone

then why do people lose weight on

protein okay and that is because these

proteins also trigger the fat burning

hormones like glucagon and growth

hormone okay so that’s why that can work

but the thing to remember is that we

want to keep in something low to

actually enhance the weight loss process

so if you were going to have protein

don’t go so lean add some fat to it make

sure it’s not so low fat if you’re going

to have eggs have the whole eggs not

just the egg whites and I think you’re

going to lose more weight and you’re

actually going to be healthier doing

that okay so I just wanted to kind of

summarize what these

indexes are and I have the links below

so you can go ahead and study those and

go ahead and apply this information the

goal is to keep insulin low and it just

so happens that the only foods that

don’t really trigger insulin that much

are the fats the exact foods that people

have been avoiding