Foods That Spike Insulin | Must See!


In this video I’ll uncover the top foods that
spike your insulin levels. Hi ladies and gentlemen, I’m Dr. Zyrowski,
and welcome back to the channel. If you’re new to the channel, it’s a pleasure
to have you here. Be sure to subscribe, hit that bell notification,
and join our notification community, so I can help you excel your health and your life. In this video we’re talking about the top
foods that spike your insulin levels. Okay, there’s a lot of foods that are unknowingly
spiking your insulin levels. There’s a lot of foods that aren’t so obvious,
right? There’s a real obvious ones out there that
you know you got to stay away from. Otherwise you’re gonna have issues with weight,
you’re gonna be causing some insulin resistance. But let’s talk about some of the not so obvious
ones andthe top ones that are doing so. So first on our list is gonna be sugary drinks. A lot of people actually stop drinking sugary
drinks, or so you think so. And they stop drinking all those sodas, and
they switch to teas. But unfortunately, a lot of the teas out there
that people are buying are loaded with just as much sugar as a soda. So though you think you’re switching to a
healthier option you’re not really getting too much healthier. So we got to be careful with that. The next is sodas itself. Okay once again, sodas are terrible for you
for a lot of reasons. But one of the major reasons is they’re loaded
with corn syrup, a very highly processed sugar, that is going to just skyrocket your insulin
levels. But when we look at these sugary drinks are
not associated with any type of fiber or anything to slow down or buffer that insulin level,
or buffer that blood sugar. So you know they do really bad things for
the blood sugar. And along with juices here, now when we look
at juices, a lot of people are waking up in the morning. They’re drinking orange juice, apple juice. So they wake up first thing and they sky rocket
that insulin levels, skyrocket that blood sugar. And that is going to stop them from achieving
their weight-loss goals, but also skyrocket that insulin causing more weight loss resistance. Next here is damaging stress: Now this one
is one of those things, again that’s not so obvious to a lot of people. First of all, when we look at relationships,
financial stress, a lot of people have these different stressors in their life. There’s also good stress on the body, like
some daily exercise that goes on for a half hour to an hour. Those can be good stressors in the life. But stress from relationship job work; those
types of things, those can be very very hard on the body. And even excessive exercise can be hard on
the body as well. So we look at excessive exercise. Somebody who’s maybe trying and training for
a Ironman, or some big event like that. And they’re running, miles and miles every
single day. That can actually be excessive and harm the
body. Now I find some people who are unhealthy and
they try to do this. They actually even become more unhealthy. So you gotta be careful with that, because
you’ll raise those cortisol levels. And of course, you’ll raise insulin with it. Next is grazing: okay, recently at the gym
I heard one of the trainer’s tell one of the students they were working with that they
needed to start eating six small meals a day. And I thought to myself, man I feel so bad
for this person. But it’s not my place to step in. But they’re telling him they need to go to
the gym more. They need to work out harder, but yet they
also need to eat six small meals a day, just spiking their insulin all day long. And so essentially, what happens here is,
it’s going to stop the weight loss and, when you’re spiking that insulin, so we gotta make
sure that we’re doing more of a eating strategy, like intermittent fasting one meal a day. Those types of strategies will actually help
us keep insulin levels low and therefore, actually help us achieve our results that
we’re looking for. Next is sugary foods: okay once again, there’s
a lot of real obvious ones out there. Not so obvious: people are trying to eat a
healthier diet is to switch to something like yogurt for instance. And then there yogurt: coming to find out,
has 40 grams of sugar per serving. And okay, watch out for stuff like that. A lot of condiments, like mayonnaise, like
ketchup for instance; they will have a lot of sugar involved with it as well. So watch out! And then the, quote-unquote, healthy bars. I remember back in the day, a lot of the bars
that I would eat would be loaded with sugar. And at the time I thought they were healthy. Of course I know now that they’re not, and
I look back and I’m thinking: “Wow you know 20 grams of sugar, 15 grams, even 10 grams
of sugar in one of these bars? Terrible, so we gotta watch out for that,
and make sure that we’re really looking at all the labels when we’re buying food. Because a lot of foods have sugar added to
it and you are unknowingly buying things: like canned tomatoes in many cases has sugar
added to it. So you’ve got to watch out for that. You have to learn to read labels if you want
to avoid the sugar and keep your insulin levels balanced and low. Next is refined carbohydrates: this falls
into the more obvious part of this presentation. But the white pasta, white rice white, breads,
bagels,; stay away from all that stuff. The cookies and all the different snacks. Make sure the refined carbohydrates just aren’t
even in your lifestyle if you’re concerned about lowering your insulin levels. Because you know, as we refine these foods,
as we process these foods, they just literally raise up the blood sugar much quicker much
faster than good Whole Foods do. So we want to make sure we’re sticking to
high quality foods. Too much protein: this is also one that not
too many people know about. So if you’re over consuming protein you’re
going to raise insulin levels. A lot of people switch from an unhealthy diet,
and they started wanting to eat healthier. So they started eating a lot more protein
while they were grabbing bags of jerky, they’re grabbing packets of almonds at the cash register. And essentially, what they’ve found is that
it raised up their insulin levels and helped and kind of blunted the weight loss. So when we look at too much protein we have
to make sure that we’re not over consuming the protein. Protein of course is a good thing, but many
people are over consuming it. We want to be careful with that, because it
will raise up our insulin levels as we’re over consuming it. Next is high sugar fruit: this is another
big one that is raising up insulin levels, stopping you from achieving your weight loss
goals, your health goals, and even causing insulin resistance. In people who are very sensitive. Now when we look at high sugar fruits, we’re
thinking mangos, bananas, red apples. We want to start thinking more of the berries
if we want to get into the low glycemic index fruits that aren’t gonna raise our insulin
levels as high. So anyway, high sugar foods: make sure stay
away from that. Once again perfectly healthy person that wants
to have some variety in their life in eating some high sugar fruits here and they’re. Enjoying a banana mango isn’t going to kill
you by any means. But someone who is trying to keep the insulin
levels low. Somebody who is fighting insulin resistance:
we want to make sure that we stay away from this stuff, okay? So here’s some of the top foods that are going
to cause you to raise your insulin levels in your body. So make sure you’re avoiding these. Be sure to share this video with your friends,
and also give it a big thumbs up. I’d appreciate that. If you have any questions, put it down here
in the comment section. And then be sure to subscribe to my channel
if you haven’t done so yet. I’d greatly appreciate that. And then, also be sure to check out my other
videos on how you can improve your health. I’ll see you in the next video!

100 thoughts on “Foods That Spike Insulin | Must See!

  • Love how you start the info straight away. I get frustrated with a 5 minute preamble. Almonds and Jerky ……oopsie !!!

  • Just wondering what kind of teas you are talking about. Not green tea or black tea or anything like that is it?

  • I know it's not but the video but I have a question:
    How long does it take for insulin levels to return to normal or baseline after eating?
    I've been doing either 16/8 or OMAD everyday for months now but I never know when I'm officially "in a fasted state"
    I usually count 4 hours after my meal because from what I saw it takes about 2-4 hours for insulin to return to return to normal but I'm not sure is that's accurate or not

  • I have a good substitute even for plain Greek Yoghurt, which can be the one lowest in carbs. I use Quark, which is kind of “inbetween” cream cheese and yoghurt. (In Germany, where I grew up before immigrating to the US, Quark gets used in ways and recipes that typically use either yoghurt or softened cream cheese, in the US.) Whole Foods sells the Vermont Creamery brand. You can find it in the cooler case, near packaged cheeses.

  • Dear Dr. Zyrowski, thank you so much. I have tried the bone broth soup diet and the water diet, as I dislocated my shoulder I couldn't workout. I dropped 6 kg within a month and I can see fat went away from my belly region. Without working out shedding fat following your diet is amazing. Also I have not taken any sugar for about a month, fruits only green apple and lots of greens. Best Youtube channel ever

  • If someone is in the gym, they're probably there to put on muscle. So I would think they would want to eat 5-6 small meals/day to keep insulin up since it is a growth hormone, correct?

  • Is a ¼ cup of pomegranate juice going to spike my insulin? Been on keto for a few months but also want to boost my testosterone. Heard pomegranate juice will help bump up T

  • Thank you for always sharing these kinds of info to us. Knowledge is really important to be truly healthy 🙂

  • Too much protein / over-consuming protein… but ZERO explanation of what that means.

    Is it safe to say that carnivores are proving every day that the “too much protein” isn’t practical? My carni buddies are over 250g/day… yet are always ketotic. Doesn’t that of necessity mean the insulinic response from “too much protein” is negligible to the point of moot?

  • Being Asian, I can't live without rice and noodles..sigh. What abt Chinese tea or 'pu erh' tea. Is it ok to take them daily?

  • I was wondering about Papaya at the grocery store the other day. Half a cup wouldn't kick me out of ketosis, would it?

  • I'm diabetic nd I'm taking background insulin I want 2 know if I can fast or is It gonna spike my hba1c

  • Basically if you don’t want to raise insulin don’t eat anything as soon as you open your mouth insulin is released only fat does not .. frustrating … since I am insulin sensitive

  • Thanks Dr. On alternative days whilst intermittent fasting as oppose to just water I drink ribena which is high in vitamin C, strengthens my immune system and helps prevent colds and flus. Do you think it's ok to do this?

  • whenever you say "im dr Zyrowski" it reminds me of Mike wazowski from Monsters inc..sorry i had to get that out of my system

  • Pasta is low on the glycemic index and lower than beef on the insulin index. Most pasta is made with Durum or Semolina or both flours. I'm not sure pasta is the enemy here.

  • You eat them or avoid or eat a reduced amount based on your health goals….because many of these foods like the fruits are nutrient dense…also the sugars in the fruits are processed differently in the body than processed sugars…all sugars are not equal…are you bulking..losing fat..weights or cardio…your food plays a major part in your health goals…you cannot be promoting a one size fits all…

  • I wanted to put a dislike to this video only because everything I like to eat was on this list! Thank you for this information! And I did give it a thumbs up!

  • Fruits themselves aren't horrible in moderation but when you have those with other foods with added sugars to them you are just constantly hitting your blood sugar. If you have fruits in your diet watch the other foods and you'll be fine.

  • Our Prophet Mohammad (Peace & Blessings Be Upon Him ) used to fast Mondays & Thursdays! Is amazing for overall health especially in these times. This is why every Muslim is advised to fast Mondays & Thursdays !! Alhamdulilah for Al Islam !! 🤲🤲 🥰

  • 3:35 Mayo has zero grams of sugar and carbs and is a keto-friendly condiment. He must have meant 'miracle whip' which is NOT mayo and has sugar.

  • Do Intermitted fasting Dr Jason Fung your glucose will go down as your body goes into autophagy and cleanse the cells.

  • Doc thanks. I've ead that if I take, say, oats with nuts it's good to blunt the carb spike for BS. But not so good for insulin. There are other examples. Seems many food combinations can worsen insulin though BS is ok.

  • I'm a petite person (42-44KG before Keto), on keto wk 4 now. I started keto diet because of inflammation issue caused by my sweet tooth. Lost a lot of body water from the beginning, especially legs, which made me more slim – no complain (41-42 KG on Keto diet). However, my face's started to bloat at the same time, and on wk 4 now it's still there. I think I drink enough water through the day – about 1.5L with some salt. moderate work). I find the more fat I eat, the more bloated face I get.

    That's why I had to stop high fat diet years ago too. And it happens exactly the same this time. I know my face turns back to normal as soon as I quit FAT – meaning almost carbs only diet, but I normally don't eat much of anything)

    Any thought?

  • Great info! I thought I knew…….but didnt!
    Its definitely a big change for humans to make….but well worth the payoff.

  • Could use an extensive list of foods that we can eat on Keto – that wont spike insulin, and safe fats, and safe proteins – ie if no carbs, no protein – are just supposed to drink olive oil??? I agree with the keto concept just not sure how to implement

  • 6 small meals is such a out of date fitness science, you'll produce more grelin and be hungry more frequently also what benefit is there for doing do anyways? thermic way of foods proves body does NOT respond to frequency of foods but the TOTAL caloric consumed. i e 6, 2 ,1 meal is irrelevant. Personal trainers are morons

  • Dr.Nick .thank you.
    I eat bananas white rice
    And yougurt every day.
    And cannot loosing weight.on then what about
    To eat then ,i always feel
    Tired and no energy.

  • No pasta? Please tell that to the Italians.
    No rice? Please tell that to the Chinese,Japanese,Koreans and Indians

  • If all of this is true then why are there millions of people losing weight eating six meals a day while exercising who are or were considered obese???

  • are you serius? Did you just tell people to stay away from apple and banana?? hey i realy like your job even though i tjink that sometimes you go too far/ please go back about what you said about banana and apple. this is not correct.

  • Love the information, what is the best food or technique to stop sugar craving? I have lost 30lbs since the first of the year, need to lose 25 more!

  • I hear ya'. Those Ironman Triathletes are just riddled with doomed overweight insulin spiked individuals who excessively exercise. 😮

  • Eating has turned into a social event when it should not be. I don't want to sit around and talk while I eat.

  • Dr Nick most people trying to muscle say 1 gram of protein per body weight for lifting. I've had good results with 1/2 a gram. 130 grams of protein is that to much. I've just started Metformin.

  • 90% food in US of the A are full of sugar..unhealthy Not surprised 30% or more of the population are Obese.. What a shame..

  • Your logo made me think it was 'Dr. Oz' by the way it's designed. I think you should have centered the large Z in the middle of the circle and have the smaller 'Dr' in the outer ring.

  • Spiking insulin?? What does spiking means to this video?? Does it mean raising your insulin level??????????????

  • Thank you for all your amazing videos. I'd like to know how much is too much protein. How do I balance my carbs/fats n protein.? I've just started my IF n can hardly make it to 500cal at times. My fitness app shows that I'm consuming too much fats or carbs.

  • Hey Doc, I really appreciate you and if you could address the things that might spike insulin besides sugary or starchy stuff?  Does black coffee spike insulin?  I still do not understand how to tell if your insulin has been spiked.  Have you looked into the Cephalic response by smell or things like that?  I thought I had keto down pretty well, but now I'm not so sure.  My blood sugar is low, my ketones are high but I am still stalled for some reason.  Thank you 🙂  Have a blessed day 😉

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