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In this video, Dr. Berg talks about insulin and beyond insulin. A lot of times people have this idea that they need to lower their carbs to lower insulin and that they think about carbohydrates being the only thing that affects insulin. The more insulin that is spike, the more insulin resistance you get.
1. Glucose – It will increase insulin
Lactose – it does not increase insulin as much as glucose
Sucrose – it is a combination of glucose and fructose has a different effects on insulin.
Out of the three – Fructose is the most dangerous. Fructose is mainly handled by the liver and the other sugars can be handled by different cells throughout the body and organs. So when you consume food that is high in fructose or high fructose corn syrup or agave nectar, you are going to overload the liver. You are going to spike insulin indirectly. The liver is going to start to generate excessive fat as a fatty liver and adipose tissue around the organs.
2. Sugar + Protein or Fat
Combining these together will increase the insulin response by 200%.
3. Carbs (Veggies, Fruit, Starch, Grain)
Vegetables create the least response on insulin because it has the least amount of sugar and has the most fiber. Even though fiber is a carbohydrate, it doesn’t affect insulin. So if the fiber is combined with something else, it actually helps buffer the insulin response. It helps lower insulin resistance from the gut or microbes.
4. Alcohol – it is what create the damage to the liver in addition to the responses of insulin.
Insulin index are list of foods that raise insulin. It is recommended to consume foods that is low in the insulin index. The higher the number, the greater the response of insulin. Just because something might lower your insulin doesn’t make it a health food.
5. Fat – It has the least response of insulin than anything. The more pure the fat, the lower on the insulin index it is.
6. Sugar Alcohol – (alternative sweeteners) there’s a certain sugar alcohol that create different effect on the glycemic index.
Xylitol – lower response on the glycemic index (30)
Erythritol – zero response
7. Protein – Consuming moderate amount of protein has a very small effect on insulin but it does increase insulin a little bit. And low fat protein also will increase insulin more than higher protein.
Dr. Eric Berg DC Bio:
Dr. Berg, 52 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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