Summary of "EAT Bread, Potatoes, Rice (Carbs) WITHOUT blood sugar spikes!"
Key Wellness Strategies, Self-Care Techniques, and Productivity Tips for Eating Carbs Without Blood Sugar Spikes
Understanding Carbohydrates and Starch Types
Carbohydrates (carbs) raise blood sugar more than fats and proteins. Starch is a carbohydrate made of glucose units that, when digested, increases blood sugar levels.
There are two types of starch:
- Regular starch: Easily broken down into glucose, causing blood sugar to rise.
- Resistant starch: Not digested in the small intestine; acts like fiber, feeds gut bacteria, and does not raise blood sugar.
How to Increase Resistant Starch in Foods
Foods naturally high in resistant starch include:
- Irish potatoes
- Sweet potatoes
- Yams
- Green bananas
- Green plantains
- Beans
- Peas
- Tiger nuts
Important notes:
- Cooking destroys resistant starch, converting it into regular starch.
- To increase resistant starch content:
- Cook starchy foods (potatoes, rice, pasta, bread), then cool them in the fridge overnight.
- Reheating and cooling repeatedly further increases resistant starch.
- Freezing and defrosting bread also boosts resistant starch.
- This method can reduce blood sugar spikes by up to 40%.
- Adding coconut oil to boiling rice before cooling may further increase resistant starch.
Drinks That Help Reduce Blood Sugar Spikes
- Lemon or lime juice: The acid inhibits salivary amylase (which breaks down starch), slows stomach emptying, and reduces blood sugar spikes.
- Vinegar (any type without added sugar): Similar effects to lemon/lime juice; also improves muscle glucose uptake and insulin sensitivity.
- Apple cider vinegar with “the mother” acts as a probiotic.
- Wine: Can unpredictably lower blood sugar; not recommended, especially for people with diabetes or those on blood sugar medications.
Pre-Meal Strategies (Take 30 Minutes Before Eating)
- Drink 2 tablespoons of lemon/lime juice or vinegar diluted in water.
- Take fiber supplements such as cognac root or psyllium with water.
- Take fenugreek powder (5g) or supplement (500 mg).
- Take 400 mg of Gymnema Sylvestre supplement.
- Eat a large plate of leafy green vegetables.
During Meal Strategies
- Never eat carbohydrates alone (“naked carbs”).
- Always combine carbs with at least one of the following:
- Protein (meat, fish, eggs)
- Fat (butter, ghee, oils)
- Fiber (leafy greens, vegetables)
Examples:
- Egg sandwich (protein + fat + carbs)
- Rice with beans (fiber + protein + carbs)
- Potatoes with butter/ghee (fat + carbs)
- Oatmeal with Greek yogurt, nuts, seeds, berries (protein + fat + fiber + carbs)
Additional tips:
- Start meals with vegetables (fiber), then protein and fat, and eat starchy carbs last.
- Use dressings with oil and vinegar or add pickles to meals to reduce blood sugar spikes.
Post-Meal Strategies (Within 30 Minutes)
- Engage in physical activity for 10–20 minutes, such as walking, dancing, kickboxing, or stair climbing.
- Focus on moving large muscle groups (legs, trunk).
- Muscle activity helps absorb glucose from the blood without insulin, which is especially beneficial for diabetics.
Snack Recommendations
- Choose savory snacks over sweet ones (e.g., cheese, nuts, vegetables with dip, pickles).
- Prefer starchy snacks over sugary ones because vinegar helps reduce starch breakdown but not sugar breakdown.
- Drink vinegar before or within 30 minutes of snacking.
Why Avoid Frequent Blood Sugar Spikes?
Frequent blood sugar spikes can cause:
- Excess glucose flooding cells, leading to insulin resistance and reduced insulin production.
- Increased fat storage.
- Higher risk of heart disease, kidney problems, memory issues, and skin aging (browning effect).
- Mood swings, dizziness, brain fog, anxiety, headaches, cravings, nausea, and constant hunger.
- Temporary weakening of the immune system, increasing infection risk.
Presenters/Sources
- The video presenter (name not provided) explains the science behind resistant starch and blood sugar management.
- No other specific presenters or sources were mentioned.
Category
Wellness and Self-Improvement
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