3 Carbs That Don't Spike Blood Sugar!

Рет қаралды 28,136

Күн бұрын

If you have insulin resistance, prediabetes, type 2 diabetes or PCOS to reverse your condition you need to balance your blood sugar. Typically, carbs need to be limited or avoided to achieve this BUT there are some exceptions... ❗ Save 10% off Squarespace with code: HEALTHCOACHKAIT squarespace.com/healthcoachkait
pubmed.ncbi.nlm.nih.gov/28222...
pubmed.ncbi.nlm.nih.gov/8092089/
⚠️ 7-Day Insulin Resistance Masterclass healthcoachkait.com/IRmasterc...
Health Coach Kait (BSc Nutrition & Exercise) is a certified health and nutrition coach who specialises in blood sugar control and insulin resistance. You will learn how to improve your health through sustainable diet and lifestyle changes. Kait covers health topics like lowering blood sugar, lowering A1c, reversing insulin resistance, weight loss, abdominal fat loss, lowering blood pressure, reversing PCOS and more. Getting healthy does not have to be difficult. Small changes add up and lead to sustainable results!
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0:00 Intro
0:25 Leftover starches
1:22 Vegetables
2:12 Dessert
This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition. Some of the links above are affiliate links which means I make a small commission when you shop through them at no extra cost to you. I do not align myself with any brand that I do not 100% love, use and trust.

Пікірлер: 150

@HealthCoachKait 9 ай бұрын

Do you limit carbs in your diet?

@nicolemoolchan4736 9 ай бұрын

Yes I do. All the time but it's reassuring to know that if I made a bad choice I can feel ok

@marklynch3149 9 ай бұрын

I eat sweet potatoes, they are lovely roasted 😋

@likearollingstone007 9 ай бұрын

Very much so

@gleichg 9 ай бұрын

yes, and what carbs I do eat are whole. Like brown rice, and sprouted bread.

@brendacollins345 9 ай бұрын

0 carbs

@winkfinkerstien1957 9 ай бұрын

It worked! Yesterday my doctor took me off Metformin!!! He said I am no longer diabetic nor pre-diabetic! My most recent HbA1c is 5.1 and has consistently been under 5.6 for the past 4 semiannual office visits. I have followed a low carb diet and then the carnivore diet (for the past 3 months) which resulted in my latest blood lab results of 5.1! I no longer have diabetes! It was the low carb diet that did it, but that wouldn't have happened without you! Many thanks, Coach Kait!!! 😎👍🏻

@HealthCoachKait 9 ай бұрын

That is AMAZING!!!! I am so happy for you! Huge kudos 👏 and thank you so much for the tip 🥹🩷🩷

@jar8459 9 ай бұрын

I went to the doc for a blood work review and I was shocked from an 8.8 a1c down to a 6.4 after 5 months and cholesterol from a 210 to a 149 . Weight wise 282 in February to a 237 . The doc was shocked and so was I but the battle goes on. Thanks Kait

@HealthCoachKait 9 ай бұрын

👏👏

@vanamarkarian 9 ай бұрын

What did u do?? U went low carb ??

@jar8459 9 ай бұрын

@@vanamarkarian no bread limited pasta lots of salads no pop or junk food. If i snack its sunflowers seeds pumpkin or apples. Exercise for at least 30 minutes.

@FoodiesFoodLife 3 ай бұрын

So potato salad is not a spike carb?

@katheakaija9046 9 ай бұрын

I ABSOLUTELY limit my carbs! Slowly, over the last 15 yrs I have gone from 100 grams net carbs to less than 20 gr. per day....feel GREAT! And reversed my T2D! It IS important to test to see how each different carb effects you by testing b4 the meal & then 2 hr. after, becuz we are ALL so different! I, for one, can't do sweet potatos or resistant starches due to the EXTREME insulin resistance, metabolic syndrome & NAFLD that I had for YEARS!! They STILL effect ME adversely! Important to know our N=1!

@SandyCheeks63564 9 ай бұрын

well it sounds like you still have T2D if you still cannot handle eating any kind of carbs. You have it controlled not reversed

@katheakaija9046 9 ай бұрын

@@SandyCheeks63564 All of my labs & numbers have normalized.....so, say what u will....as far as Im concerned - its reversed! Sure, if I started eating the way I used to, not that I would even want to, sure it would come back......just like it did originally.........glad I finally found what works, after DECADES of doing every "diet" out there........SOooo grateful to have MY answer.......

@cindymashau6372 9 ай бұрын

Do u have a meal plan to share ?

@katheakaija9046 9 ай бұрын

@@cindymashau6372 Not really......I eat "Ketovorish" meals.....a meat based plan with some low carb veggies. and time restricted eating, which varies either 16:8, 18:6, 20:4 or 24.....weekly I fast 48 hrs. usually Tues nite - Thurs as Wed & Thurs are usually my busiest days at work. This was yesterday: 2 c. organic French roast coffee blended with a 1/8 tsp ea. of MCT oil & grass fed ghee. Several hours later after 16 hrs "fasted" 1/2 lb breakfast sausage with 2 pastured eggs fried in Kerry gold butter & 1 c. shredded cheddar cheese divided into two Egglife wraps & 1 avocado & 1c watermelon. 5 hours later: Ahi tuna steak w/ Siracha mayo, broccoli w/ butter & coconut aminos, 1 cucumber in rice wine vinegar, 1 glass hibiscus sun tea with lemon & stevia. Today Ill be fasting until dinner, so 24 hrs. except for the coffee, which I do every day...hope that was helpful...

@Artlover22 9 ай бұрын

Great news! Thanks Kait ❤

@philipw4849 9 ай бұрын

Great video! I am trying really hard to limit my carbs. I have also started fasting for 16 hours. It is definitely not easy, but I am doing my very best.

@cindilacasa3291 9 ай бұрын

Thank you for all your help!! Love your hair btw....❤

@ambermckenna2929 9 ай бұрын

Great video!!!

@ritaepps1055 6 ай бұрын

Great video and presentation! No new information for me, but I just love how you summarized everything in one video, and packed it with the most important stuff :-)

@nicolemoolchan4736 9 ай бұрын

Thank you so much for explaining this topic for us. It's easier to have meals and not worry so much about spikes

@HealthCoachKait 9 ай бұрын

🩷🩷

@rockystein1977 9 ай бұрын

I know I do much better when I have a good portion of protein in with a salad. I am very limited as to what I can eat…not a fan of veggies, so this is helpful!

@TheCallyjean 9 ай бұрын

Very interesting info indeed!! :)

@jimmymalone3494 9 ай бұрын

Hi Kait I limit my carbs in my diet.Thank you for sharing and I hope you have a great week.

@ShaktiFlowww 9 ай бұрын

Very interesting thank you

@bettyjohnson2964 9 ай бұрын

Thanks, Kate, and I do limit my carbs, and try to go close to zero! My health benefits are amazing since I went carnivore!! Love listening to you! 🤗🙏

@Billy33753 9 ай бұрын

I agree with everything in moderation

@Moses.m 9 ай бұрын

This information is so true.The food tastes even better the following day.The GI is lowered.

@HealthCoachKait 9 ай бұрын

👍👍

@olhemi1 9 ай бұрын

Hi Kait 🙂👋 Awesome Information, thank you!

@HealthCoachKait 9 ай бұрын

😁😁

@russellmortonsr8166 20 күн бұрын

Thanks 🎉😊

@rheahawko7179 9 ай бұрын

These are good tips. I just found out I am type 2 diabetic. This is a game changer

@larrydvorshockii5935 9 ай бұрын

Kait, thank you, thank you, thank you!!!! Think I love you.........well, OK, what I really love is the info you provide!!!!!!!! Since we are all weak occasionally, knowing the steps we can take to minimize & mitigate the overall negative effects on sugar spikes is welcome information. So....thank you so much!!!! The price to benefit ratio of this site is, well, outstanding!!!!

@HealthCoachKait 9 ай бұрын

You are very welcome Larry! 😁

@ShannonSonriseFamilyFarm 9 ай бұрын

I’d really love to find out the effect traditional fermented oatmeal has on blood glucose

@muscleman3478 9 ай бұрын

Awesome vid! does the resistance starches with the refrigerating method include pasta?

@HealthCoachKait 9 ай бұрын

Yes

@nicoletierheimer3546 9 ай бұрын

I limit mine. Lowered my triglycerides by 42 and lowered my A1c to prediabetes. I eat oatmeal already cooked with no sugar and then refrigerated or frozen for days. And same with my rice!

@HealthCoachKait 9 ай бұрын

👏👏

@jameshunt7884 9 ай бұрын

Quick question for you if u have time to answer this dose flaxseed oky to eat instead of oats thanks

@gaurivasudevan2291 7 ай бұрын

What are your thoughts on Kamut Puffs?

@lynnnunezwhitlock1073 9 ай бұрын

REALLY?? Going to test this out

@joleerinehardt2676 9 ай бұрын

overnight oats should be good ?? maybe cooked then put in the fridge ?

@zjunegirl1862 8 ай бұрын

You should do a video on migraines!!

@meatbasedvegan4859 9 ай бұрын

eating them after resistance training helps also.

@HealthCoachKait 9 ай бұрын

Yep!

@westernartifact4163 9 ай бұрын

If you add Benefiber to any carb, does this not give this effect? With keto, fiber is deducted.

@sirdarklust 9 ай бұрын

Hey! Hi! When, on occasion, I eat rice, I make a spiced brown basmati Indian style recipe. What I do is cook it, then put it in the fridge over night before I eat any. Since I wash the rice very well, then refrigerate it, I know I am getting rid of some of the starch. I'm not sure how much, but, at least, it's some. Take it easy.

@AvaJun 9 ай бұрын

I read that adding a teaspoon of coconut oil when cooking reduces it even more.

@sirdarklust 9 ай бұрын

@@AvaJun That's interesting. I normally use avocado oil.

@jigneshjigs9705 9 ай бұрын

Hi I am diabetic with 6.7 HBA1C but I am so much inclined towards sugar content so how to control it

@anneabsolutely 8 ай бұрын

Can we use stevia or drink zevia and still get these rusults?

@marvindiamonjr.9631 9 ай бұрын

I do limit my carbs, so this information is extremely helpful and may make it easier for me to accomplish my goals. Thanks, Kait!

@HealthCoachKait 9 ай бұрын

👏👏

@nogames8982 9 ай бұрын

So can these foods be considered keto? I'm trying to keep below 20 carbs a day.

@SkyDaLimit925 9 ай бұрын

Awesome information. Thank you Coach.

@HealthCoachKait 9 ай бұрын

🩷🩷

@lisas5346 Ай бұрын

What about potato starch in packages of shredded cheese?

@robertshaw4109 9 ай бұрын

Does heavy cream affect your insulin.

@jar8459 9 ай бұрын

Your channel has been so helpful to me I can even tell you.

@HealthCoachKait 9 ай бұрын

So glad to hear that!!

@jar8459 9 ай бұрын

@@HealthCoachKait your channel is the only one every time I get good solid information from. I can tell you do your homework thank you .

@teenarecine3857 9 ай бұрын

I can reheat them again?thanks kait

@HealthCoachKait 9 ай бұрын

I answered this in the video 😉

@alexanderivanov6920 9 ай бұрын

I like your new hair colour Kait

@petitenonette8 8 күн бұрын

I try to do keto but my legs are sooo sore. Do you have any tips?

@SilentC0sm0s 8 ай бұрын

Keto/low carb works great but my head craves carbs after some time and it makes me crazy🤪 maybe i use leftover carbs

@deagordon4565 9 ай бұрын

So making fried rice is actually better than regular white rice?

@arthurchin-op9xk 9 ай бұрын

How about leftover rice that has be cooked and refrigerated for a couple of days? Thanks

@HealthCoachKait 9 ай бұрын

Yep, resistance starch will form 🙂

@dotren1tx933 9 ай бұрын

Ok so what about overnight oats that are never cooked first, just hydrated and cooled? Thanks :)

@HealthCoachKait 9 ай бұрын

Need to be cooked first!

@Callybug963 8 ай бұрын

Does leaving French fries in the fridge overnight work the same way as a potato or rice?

@jasonmcquown1342 9 ай бұрын

Daaayaaam!!! Yeah... I said it.

@johngrimley3523 9 ай бұрын

Hello Kait=)

@jdeidiker 9 ай бұрын

Pumpkin pie and cheesecake cause a very small spike for me.

@Dream_lover33 9 ай бұрын

Hi!!🌹

@rockystein1977 9 ай бұрын

A little off topic, but lately, since using Libre3 I’ve been experiencing a below range blood sugar rating. I’m not sure what’s causing this though as I have been following the same protein rich low /no carb nutritional regimen for the last 4-5 months. Any feedback?

@HealthCoachKait 9 ай бұрын

Sometimes the monitor can run high or low. As long as you are not experiencing symptoms of low blodo sugar I wouldn't worry 🙂

@jayadama1301 6 ай бұрын

Don't spike on your sugar!

@blankslate8912 9 ай бұрын

Did she say poutine and DESSERT ?!😃

@stevendunn264 9 ай бұрын

WOW! Love the hair.

@HealthCoachKait 9 ай бұрын

Thank you 🩷

@atruefreethinker1944 9 ай бұрын

thinking that Sheppard's Pie is okay. do the mashed potatoes... fridge 'em... build the pie.

@robyrcmp 9 ай бұрын

I tried it all and the resistant starch thing was a total disaster

@winkfinkerstien1957 9 ай бұрын

Likewise. Same here.

@vickyburton2434 8 ай бұрын

I can’t breath on a sweet potato without my BG skyrocketing.

@nichollemorganratto5018 9 ай бұрын

So probably better to cook and cool potatoes , pasta and rice for he day before?

@HealthCoachKait 9 ай бұрын

Correct

@nichollemorganratto5018 9 ай бұрын

@@HealthCoachKait thank you 😀

@6bblbird104 9 ай бұрын

Please be sure to monitor your glucose after consuming refrigerated carbs. My experience shows NO reduction in blood sugar spikes. It may work for you...not for me.

@stormygirl1704 9 ай бұрын

I like your hair this way! Did you darken the blonde some? I boil potatoes, then cool them overnight, then eat only 1/2 pot as a single serving potato salad w 1tbs Hellman’s light, a splash of yellow mustard, and pickle juice. Yum! Along w a protein and a fat, of course. Thanks for the dessert tip!! I like make my own SF desserts. My current favorites are coconut oil, Ghirardelli’s dark cocoa powder, and 1 stevia pkt. The 2nd favorite is strawberry or blueberry or PB “cottage cheese ice cream”.

@HealthCoachKait 9 ай бұрын

Haven’t changed anything since I first dyed it a month ago 🙂 It looks different when I curl vs straighten it though!

@mercedesblanco7470 3 ай бұрын

👍💫

@williamtanner5996 9 ай бұрын

What a beauty!

@JR-ht2vy 9 ай бұрын

You look great! I will now eat all my potatoes, spaghetti etc. the next day from now on! Thanks!

@Freedomat51 9 ай бұрын

Not related but your hair is beautiful ❤️

@HealthCoachKait 9 ай бұрын

Thank you!!

@tonyb-50 9 ай бұрын

😁

@jamesgryczko4909 9 ай бұрын

bottom line, hands down, you are one beautiful woman

@jrcrump67 9 ай бұрын

I tried boiling potatoes and letting them cool but didn't work for me, still raised my sugars way high 😢

@barbaraharrington4185 9 ай бұрын

❤🌷🌹❤

@tonystreehouse7269 9 ай бұрын

Really loving the blonde hair you look beautiful

@HealthCoachKait 9 ай бұрын

Thank you!

@thammuh2193 9 ай бұрын

Thank you . Useful. In another universe built only upon looks , you would be ronaldo’s sister .

@danielglaus2064 9 ай бұрын

Your a sharp looking lady!

@chaoticsynthesis6565 9 ай бұрын

new hair lesssgo

@texasproducepatch4000 9 ай бұрын

Where is the research to prove you point???

@HealthCoachKait 9 ай бұрын

What point? I cited studies in the description

@johnglasgow4176 9 ай бұрын

What about making potato salad I like your blonde look thanks for the info

@christianlords1340 9 ай бұрын

Sounds fishy to me. Tell people what they want hear.

@HealthCoachKait 9 ай бұрын

What part is fishy? I cited my sources in the description.

@christianlords1340 9 ай бұрын

@@HealthCoachKait i think the sources are not good. Lies. I think they will significantly spike your insulin. The food industry is most likely funding these false studies to get people back. IMO

@HealthCoachKait 9 ай бұрын

They are peer reviewed studies with no conflict of interest… go take a look 😅

@christianlords1340 9 ай бұрын

@@HealthCoachKait there is a lot peer reveiwed ns about climate change also. But we know it is all funded by the central bankers to brainwash us to pay carbon tax. Does it really make sense that if you freeze something it makes it healthy? That is what they are saying anout white bread. Just freeze it then toast it and you are good to go.

@HealthCoachKait 9 ай бұрын

No one is saying that about white bread. If that is what you took from this video, you missed the point.

@ttocselbag5054 9 ай бұрын

I feel like this analysis makes a lot of scientific sense to me, but I’ve heard it poo pooed by the likes of Dr. Ken Berry as “a starch is a starch regardless of how it’s cooked and incorporated into the diet.”

@HealthCoachKait 9 ай бұрын

I’ve tested it myself using a CGM 🤷‍♀️ and there is literature to support it. But test on your own body and be the judge yourself 😁

@ttocselbag5054 9 ай бұрын

@@HealthCoachKait - Thank you Kait. That’s pretty much my M.O., but I still find myself being influenced by doctors.

@blondiecopgh575 9 ай бұрын

the eyebrows are just too much

@HealthCoachKait 9 ай бұрын

Thanks!! 😁

@mikesmicroshop4385 9 ай бұрын

This entire video is massively BAD advice! People NEED to break their addiction to carbs! Period!!!! You will NEVER do it by continuing to include carbs in your diet! If after you have changed your cravings you feel that you want to reintroduce some of these carbs back, do so at your own risk! I have seen people over and over try to put some carbs back into their diet and in no time are back at square one!

@HealthCoachKait 9 ай бұрын

I have had much better results with clients by adopting less of an “all-or-nothing” mindset. Yes, limiting carbs is key BUT you don’t have to take them out of your diet completely. And if you are going to have them, these tips can help.

@mikesmicroshop4385 9 ай бұрын

@@HealthCoachKait I disagree completely! The vast majority of people are ADDICTED to carbs! There is no partial way to break the addiction! It is a far shorter process with less discomfort the faster you get the carbs to zero the better! I understand that it takes willpower, something that many have never cultivated in themselves, but there is no halfway when dealing with addiction! You either break the addiction and never eat carbs again or you don't break the addiction and continue fooling yourself that oh these carbs are ok. Addiction does not work that way! You would never tell an alcoholic that its ok to have a low-alcohol beer now and then but not a regular beer, so why tell a carb addict that it is ok to eat these carbs but not others! Carb Addiction is no less of a health threat than alcoholism so treat the addiction with the same level of intensity as you would any other drug problem!

@HealthCoachKait 9 ай бұрын

@@mikesmicroshop4385 it is totally fine that you disagree 🙂 But I am telling you that in my experience with clients, this approach works better for most. Trust me, I am a HUGE advocate for low carb diets and limiting carbs wherever possible. But my goal is to help as many people as possible get healthy, and having strategies like this has proven to be more effective for most people.

@mikesmicroshop4385 9 ай бұрын

@@HealthCoachKait What percentage of ALL of the people that come to you do you actually follow long term! How many drop off that you have no idea how they did?

@HealthCoachKait 9 ай бұрын

I am talking clients who I work with 1-1 or in a group. I have follow up procedures in place and analyse how clients are doing. I am telling you based on that that this approach works better for most. If a different approach works better for you that is great! 🙂