there are a lot of sneaky Foods when you're at the grocery store especially when it comes down to managing your blood glucose when it comes down to insulin resistance now I'm here with Jesse and Chows me now you might know her as glucose goddess we're going to jump right into this stuff so why don't you grab some of the one of the foods that you've got down there yeah or actually all start you know what I'll start okay Thomas you start and we're just going to kind of go back and forth on these foods and kind of figure out okay is this one a good one or is this one one that we should pass on and maybe there's some little idiosyncrasies that we should yeah we're going to show you the things to not fall forward the grocery store I popped the link down below for House of macadamia if you want to try them out too they are where I get my macadamia nuts these days they're all grown in South Africa when you buy from them you're directly supporting the farmers as well so the farmers really do take a hit in South Africa so by going through House of macadamia a lot of it goes back to working through the farmers and helps support those Farmers but everything is harvested and packaged less than an hour from each other they harvest them and then they drive them less than an hour away package them everything is super fresh not going rancid which macadamia nuts don't really go that and rancid anyway but the point is they have macadamia nut oil macadamia nut bars straight up macadamia nuts with all kinds of different flavors so really easy to add to your diet I just I recommend them if you're going to get it you're going to spend a fortune at the grocery store macadamia nuts are not the cheapest nut but using that discount you can save a few bucks I'm getting some good macadamia nuts from House of macadamia plus with any purchase using that link a free 20 ounce bottle of cold pressed macadamia nut oil literally the only cold pressed macadamia nut oil that I know of that's on the market and you're getting one completely free if you just use that link down below there's no catches it's just to get the word out there let's start with this one let's start with oat milk oh man people love oat milk yeah they're obsessed and they think that it's actually a good you know alternative for your glucose levels because it comes from a plant right so that must be good what they don't know is that actually if you look at the nutrition labels you'll find out that this is basically starch juice right because oats are green and when you juice milk out of a grain you're just extracting starch so this is a massive massive glucose spike in most people interesting so you're actually not it's not like you're getting just this like nicely marinated oat milk you're getting you're literally extracting what is actually going to spike your glucose exactly so people think that a lot of times it's the sugar that's added to it which I'm sure plays a negative part but it's actually the stuff does this one have added sugar or not even it depends this one does not exactly okay so that's even if it doesn't have any added sugar just the amount of carbs from the oats is going to create a massive spike in your body because you have to think about like where does the milk actually come from right if it's almond milk for example it comes from almonds so you think about the composition of almonds if it comes from oats you have to think about what are oats what's the composition of Oats I mean oats are basically a starch they have some protein in it but it's overwhelmingly starch right so you're just making starch juice so it's man that's a massive insulin spider so let's have a quick look at the back so here you know ingredients oat base water that's basically it you still have per one cup you have 16 grams of carbs including seven grams of total sugars right for only three grams of protein so this is a big glucose like I'm sorry guys I know you love oat milk so so much but you have to know the truth behind it that's wild and so I grabbed this one as an alternative now I mean full disclaimer like for me like I personally just rather have some like rock of fear maybe a little bit of raw cream or something like that but if we're looking at plant-based milks I wanted to grab one that was just a little bit of a contrast right because this particular one this is this is made from almonds yeah it's just straight up filtered water organic almonds and pink salt amazing that's what you're looking for yeah so what are the stats on that so in this we've got yeah three grams of carbs three of which are fiber exactly versus again let me remind you 16 grams of carbs on this one so actually almond milk is a really good alternative coconut milk is good pistachio milk is not starting to become macadamia nut milk right so think about using nuts as the base for your milk instead of grains because rice milk or oat milk that's just liquid starch now what about when we're talking uh like regular straight up milk obviously people can have a pretty good Spike from regular milk but it's still going to be much much smaller than that so people don't realize is they think especially you know if you're going with a good quality full fat milk absolutely have one of the graphs on my Instagram which is full fat milk compared to skim milk and if you take the fat out of the milk I mean you're just increase using the glucose back of it right because fat is protective against spikes so if you're somebody who eats Dairy easily I mean whole milk from good quality I think is going to be just a better option for your glucose levels if you want to go plant-based pick a nut based milk not a grain-based milk and then I will say also Thomas like if you're somebody who's just obsessed with oat milk and you can't give it up and you love it and you want it in your life there are some things you can do to reduce the impact it's going to have on your body right so you can have it after breakfast instead of on an empty stomach that'll help a lot with the spike you can go for a little walk as you're drinking your oatmeal latte if you're not a big breakfast person even just adding like a few almonds before you have the oat milk is going to be super helpful so it depends pick your battles yeah simple little tips okay then you've got some on your side okay kind of go back and forth here let's talk about these Thomas so you got here two types of pasta we have brown rice pasta and cassava flour pasta yes tell me about these okay so I wanted to do this because when you look at this you look brown rice pasta you're thinking okay this is a gluten-free option it's going to be better for me and you know depending on your situation like it very well could be but what we don't realize that this because it's brown rice pasta this has been pulverized and extruded into a pasta form and once that's heated it becomes just as high glycemic if not more high glycemic than straight white rice absolutely and you're really putting yourself in this cruddy situation especially if you're adding you know some other things into this pasta it just becomes a disaster right yes I think a lot of times when you see brown pasta you feel like oh this is better for me right just because of the color you have to be really cautious the color really doesn't mean it anything it's just a different color it doesn't have that much of an impact than what the food does to your body agreed and so I mentioned like okay having some cassava or having some like they make lentil pasta they make chickpea pasta the difference can be quite Monumental now with cassava just like anything if it's heated to a certain degree it's going to affect the starch and it's going to be you know more high glycemic than if it was cooler but in this particular case like opting for a cassava or a lentil or a chickpea pasta is going to be a better alternative than brown rice pasta yes it just might take a little bit of time for your digestive system to adjust because sometimes chickpea pasta can kind of make you bloated at first and you know it's like pretty pretty hard for people to break down interesting and then something I would add also when you're making pasta like of course the type of pasta is important what's also important is what you're going to have with it right so if you have a little salad beforehand or some veggies before you have the pasta that's going to help a lot your body have less of a glucose bike from the pasta so it's the kind but it's also think about the rest of the meal and what you're having it with so Thomas would be like a really not a very good thing to have with this kind of pasta well I mean first and foremost I mean I definitely wouldn't have it with a soda or some juice or something which you're just adding onto that Spike but you know what I would suggest is turning this into say like a scampi or something right so it gets some like really good quality uh ghee or something and what I usually use is ghee use some ghee use some oregano use some thyme and then put some lean shrimp on it then you've got a little bit of fat you've got a little bit of protein any glucose Spike that would have come from this in the first place is pretty darn mitigated can I add some Parmesan yes moving on to mine okay I've got uh your favorite which is going to be this is this is good stuff right it's Sprout sprouted right so like if you're just walking around the aisle you're like oh it's sprouted tell me all the good things that it says on the package okay yeah it's uh it's gluten-free it's sprouted which means that's amazing uh it's quinoa it's cacao I've got antioxidants from the cacao amazing it's lightly sweetened um yeah it seems like a good mix and something I'd give my kids you know it's like it's like you look through the store and this again this really pisses me off because the marketing on this package is trying to tell you this is really good for you it's a super Health Choice but if you don't look at the ingredients label you might be completely fooled by these lies so now turn it around and tell me the actual ingredients it is sprouted gluten-free organic oats all right we're off to a decent start but still oats but then second we've got organic cane sugar boom so that's super freaking important look at the ingredients if there's sugar of any kind in the first five ingredients it's basically dessert it's not a good like a healthy breakfast to us that'll keep your glucose level steady no even though this might not be the Beck's best Montage of different ingredients yeah if someone was like okay I can't live without my granola what would be a solution maybe with some yogurt or something exactly so it's a nice full fat yogurt my favorite is Greek yogurt so you could have that maybe you add even more protein to it so maybe you put like a little bit of almonds in there some Nut Butter maybe you have a little egg beforehand like protein powder in your yogurt you could do that yeah this is essentially just sugar and starches okay right and so in the morning you want to avoid having just sugars and starches because that will create a big glucose bike you need to add some protein into that because otherwise you're just going to be on this Cravings roller coaster all day you'll have this for breakfast two hours later you're hungry you have some more starches and sugars and then all day you're just like addicted and you're on this addiction train that most of us really try to get off and so fixing your breakfast is the first place to start perfect if you want to get off the addiction roller coaster okay what do we have next over on your side okay my dear I want you to tell me about this because I'm kind of curious yeah okay so this is buckwheat flour and it's really interesting people don't always know about buckwheat flour it is technically what is called a pseudo cereal okay so you get all the effects of being able to utilize a cereal grain without as much of the starch and it's technically in a similar fashion to quinoa quinoa is not technically a cereal but it is a pseudo cereal in the sense that it's used like a cereal grain a lot okay so a gluten-free option that is relatively low glycemic now again the devil is in the details like how you prepare it right if you mix this up with a bunch of sugar and you bake a bake a cake with it like it's not going to be the same but if we look at this it's it's a decent amount of fiber when you actually look at a quarter cup serving when it comes down to an actual flour now it's not like an almond flour but the reason that I like this more than an almond flour is simply because of caloric density too okay I try to look at this whole equation I say wait a minute if we use almond flour we've got like 250 calories in a pretty small serving you make some almond flour our cookies they sure they're not going to spike your glucose but they might be very calorically dense so how do we find this balance of people that are trying to wash their glucose but also watching calories and that's where things like buckwheat comes in it's pretty low fat but it's also still has three grams of fiber in it in a you know a simple quarter cup serving which doesn't sound like a ton but considering it's a lower glycemic to begin with and it's not going to have all these starches in it you know that's interesting because on the the almond flour because even though it has more calories in it it might keep your glucose levels steadier so avoid you know that dip afterwards I might create the Cravings so it's always an interesting equation you have to make in your head you're like I need to add calories for example the granola right that we just did before like you want to add full fat yogurts to that meal to produce a spike but by adding the full fat yogurt you're adding food you're adding calories so you have to figure out like what are good calories to add like protein fat and fiber and what are bad calories to add like you said like soda right so you have to always sort of make that balance balance it out entirely and the thing with and the cool thing is is like what we do in our house a lot of times is we will mix different flowers you know because you're not going to find or you're going to spend an arm and a leg if you try mixing you know yeah specific like Chef Blends but in reality like you could take okay let's say the almond flour doesn't give you the volume that you want when you're baking something okay you mix a little buckwheat you mix a little you know hazelnut flour and a little bit of almonds so what would you bake with this so I mean if this is always going to be something that's usually what are you going to make me this afternoon you don't want me to make anything interesting so you know with this we're typically looking like if we're making like a pizza type thing okay okay so if we're making like a flatbread uh this doesn't really work well if you want a lot of leavening in particular but it's just a better option than like brown rice flour so people are really looking for like a one-to-one type flower yeah then this is a good choice but yeah I agree using an almond flour I've become a big fan of hazelnut flour what I've never tried that eggs hazelnut flour just fun fact like hazelnuts have the highest amount of soluble fiber of any nut okay so when you're looking at impact on blood glucose but also just digestive health and gut microbiome almonds are great but hazelnuts you're going to get that that extra interesting like the difference is significant pretty significant oh cool I did not know that thank you Thomas okay what do we got next on my end okay this is gonna be interesting well let's talk about kind of the elephant in the room you and I have both talked probably ad nauseum about apple cider vinegar on Instagram on YouTube people probably know us as those people so I grabbed this and then I almost grabbed this my mistake and I just want you to kind of explain the difference here because this is uh pretty glaring yes and this upsets me a lot so let's compare so here you have a regular apple cider vinegar bottle right if you look in the ingredients it says organic apple cider vinegar water so this when you have one tablespoon of this before a meal will help reduce the glucose bike and so if you're buying vinegar for the first time because you want to try this glucose hack you might you know see these next to each other be like oh this one looks cool it says Prebiotic and it's got some ginger in it and some honey this is probably good right this will not have the same effect at all on your on your body as this because this is actually not vinegar this is basically just like a sweetened drink with a little bit of vinegar in it when you look at the ingredients it says water organic apple cider vinegar organic honey a lot of honey in this actually in one serving you have nine grams of sugar so if you have this it will not help your glucose levels even though there is some vinegar in it it will actually give you a big glucose Spike and do the opposite of what you want it to do so and I find this a little bit annoying because you know they're using the apple cider vinegar sort of Health Halo to make you think this is going to be good for your health when actually this is helpful this is desserts you know this is like this is candy this is you know a little sweet thing you want to drink this is not something to have every single day so always look and make sure you're just getting vinegar not a vinegar-ish drink with a bunch of sugar in it I think it's something to add with honey I mean it's honey the antimicrobial antibacterial benefits you get from honey first of all you can get from a tiny tiny tiny amount people think they need to have this massive amount so if you are saying okay hey I really want honey for specific benefits a it's important to note like Manuka Honey is really the only honey that you're really going to extract Some solid benefits from and even at that you need a teaspoon not however much is in this so if you wanted to have honey it's like mix it with a little fruit or something awesome and tell you something that's going to blow your mind so people often think like okay honey has antioxidants in it so that's why they'll have it so there are many as there are as many antioxidants in a teaspoon of honey as they are in half a blueberry okay so again like make sure when you when you're eating honey you don't do it thinking it's beneficial for you like it's it's really it's really dessert it's sugar right it's just marketed packaged differently than regular sugar but even you know we could have looked today at like cane sugar versus coconut sugar versus brown sugar it's all the same like pick the one that you like yeah the marketing on the coconut sugar always gets me because even though we don't have coconut sugar here it says low glycemic in reality all it is is marginally lower glycemic than refined so they can claim it's low glycemic just by contrast to refined cane sugar but it's still only a couple of points and it's negligible it's totally negative actually the coconut sugar thing about it being lower glycemic apparently in the Philippines which is a big exporter of coconut sugar were the ones that produce that report showing its lower glycemic then it was tested by this Australian agency that actually like looks at glycemic levels you know worldwide and they found no difference yeah coconut sugar and real sugars yeah so you know because careful it's all yeah it's all one in the same and last note on the honey piece yes people want the benefits of honey go with bee pollen that way you're you're getting like just a couple grams of carbs and the benefits are in the bee pollen the benefits the antimicrobial effects the propolis things like that yeah so you want to go for that amazing okay what have you got on your site next I've got yeah so this is a perfect example a prime example of the whole calorie equation right so you could say like rice cakes there's only there's 90 calories in a cake and these are actually sweetened so it's not even a perfect example but if you get like straight up regular puffed rice cakes yeah if you were just purely counting calories you'd say oh there's only 50 calories in them it's a great way to fill myself up it is as high of a Spike as you could possibly get I mean it's the glycemic index scale like when you look at puffed rice is like it's straight up 100 yeah we can show the little graph of me testing the rice cake on Mexico so I was like yeah so it's like if these okay if you've got a starch chain like in this rice okay this is the glucose molecules they're all bound together and then what happens when they puff rice like with Rice Krispies or with simply puffed rice or rice cakes they're injecting air right to Puff the rice so you've got these glucose molecules that are bound together in specific starch chains depending on what starch it is but when you inject the air in them those glucose molecules now become separated so you used to have these bonds that you would need amylase and you would need these other enzymes to actually break apart and time and time yes okay now now you've got this where there are no more bonds so you've got straight pure glucose that the body can just assimilate an interestingly it's the same number of molecules right but what matters is actually how quickly those molecules are getting to your bloodstream and how rapidly they're going to increase the glucose concentration in your blood so you might think it's the same number of calories same number of glucose molecules but you know their form and what's actually going on inside the food and how quickly they get broken down is really important to talk about maybe on that note let me continue this Thomas what is this so it's a very similar discussion right so we've got a regular potato or a gold potato but it would be the same case with any kind of white fleshed potato and then you've got a sweet potato okay now contrary to popular belief okay well first spoiler alert like the sweet potatoes going to be better okay the sweet potato because it contains a lot more in the way of nutritional value like if you were looking gram for gram fiber for fiber antioxidant for antioxidant like I guess yeah she wins yes she wins okay but when it comes down to the glycemic scale when you actually heat these up to the same temperature a lot of times people would be disappointed like it's not that much of a difference right because the fiber content yes there's a little bit of fiber in the sweet potato but it's not as much as people think yeah there's a bit more sugar in the sweet potatoes there is yes and what makes the sweet potato different is there is an impact as far as what are called anthocyanins the specific polyphenols and antioxidants that are in sweet potatoes so those do directly have an impact on Alpha amylase they have an impact on how we break that stuff down so that makes the sweet potato a marginal winner okay now where the sweet potato begins to shine more is if you were to let these cool down a little bit so in the same way that these guys were a little bit sketchy potatoes can be a little bit sketchy because again we've got those starch molecules but what happens when you heat something you've got the starch molecules and these glucose molecules right yeah you heat something it vibrates until it expands you've done the same thing with that baked potato you've done the same thing with that sweet potato but when you let these cool down to even room temperature it changes in the glycemic index scale and this one the sweet potato starts to get a little bit better at a faster rate because there's already a good degree of resistant starch rs1 starch in the sweet potato to begin with so the sweet potato is definitely going to be your winner but regardless of whether it's a regular potato or a sweet potato as much as you want to burn the heck out of the inside of your mouth eating it scalding hot try to let it cool down and if you really want to be a freak and you really want to you know you can actually put it in the fridge and let it cool down to Beyond room temperature I have two questions one can you remind people what resistant starch is and two if we ate this raw what would be the impact so if you eat that potato raw first I mean you might get a little bit of a like bloating some stomachache crunch it's like an apple yeah yeah it's not going to taste good I mean it's talk about like so yeah it's going to take a while for your body to break that down into a usable Fuel and in fact some of the sugars aren't even going to be digestible because you have different forms of resistant starch you have rs1 rs2 RS3 so you have forms that are already existing where they already take a long time for your body to break down okay and by a resistant starch it means it's resistant to the breakdown in the human body okay so we now rely on fermentation on the actual bacteria within our gut to break those fibers down which is tremendous for the gut microbiome is tremendous for our glucose there's a lot of huge benefits to it okay then there are what is called a retrograded starch a retrograted starch is where you have a heated a starch and then cooled it so just like the name implies retrograded it retroactively cools into a resistant starch so by heating a potato you make it edible and then by cooling it you're making it edible and more of a resistant starch so you get into the nuancy details of resistant starch it's very complicated like you have all kinds of different forms and your microbiome is different than my microbiome and how I respond to a resistant starch is going to be different than how you respond but one thing that is pretty darn clear in the research is that it's infinitely better than just eating it when it's not there so you're getting a huge effect on the microbiome which people don't always realize either that when the microbiome is flourishing and you have a lot of bacteria that is being fed properly by resistant starch it's fuel for the microbiome and then you produce these short chain fatty acids which are a direct result of essentially our bacteria digesting things okay and these short chain fatty acids act as signaling devices that communicate with our cells and increase glucose uptake they improve glucose transport they improve glucose tolerance they also improve fatty acid utilization as well so at a very systemic level you are actually changing the body so there's short-term benefit of resistant starch and a long-term benefit and if you don't have the time to cool things down another thing you can do before eating any starches is just having some vegetables prior to that so you're increasing the fiber content in your you know in your stomach and then that fiber arriving before the starches is going to create a protective mesh that's going to prevent your body from absorbing too many of the glucose molecules too quickly so lots of different hacks right if you do all of them that's even better but there's always other things you can do absolutely all right love it so now I've got some other ones okay so this is one that you were you kind of looked at like okay why is this here but I wanted to grab this one this is marinara yeah okay now you think what's wrong with tomato sauce I want you to look at the label on that okay it does look pretty innocent it says wholesome ingredients non-GMO yeah so ingredients we have diced tomatoes and tomato juice and then we have tomato puree and then we have cane sugar so all of these actually I want to say something about so diced tomatoes okay there's a whole tomatoes in tomato juice so tomato juice has been made by extracting essentially all the liquid out of tomatoes and tomatoes you know contain some sugar and when you juice them you're removing all the protective fiber in them and you're creating essentially just some sugary water then tomato puree again tomato puree is a tomato that's been denatured right and that's been concentrated when you puree something usually you evaporate some of the water so the sugar gets even more condensed and then cane sugar I mean obviously you know the fact that they have cane sugar in this sauce means it's not going to be helpful to add to your meal it's going to be a big glucose bike waiting to happen and in fact if you look at it you know per serving 10 grams of carbs seven grams of sugar including two grams of added sugars that's so it's really interesting I kind of learned something there I mean I knew that like any kind of processing can alter the natural makeup of a food you look at this that's only a half a cup serving yes so it's a half a cup serving and it's so innocent I would have I mean I would have happened right yeah and you think okay this is going to be great because it's uh okay it's got seven grams of sugar but only two grams of added sugar so you know that's the point there is the reason there's seven grams of sugar and only two of which is added is because that sugar has been concentrated so much basically even though it's not added it should almost just say concentrated because that's really what it is yes and you know the fact that sugar has been added or not added your doesn't make the difference your body's not like oh this is sugar and this is the non-added sugar therefore I'm going to process them differently right your body just processes those molecules exactly the same so really we don't care if it's been added or not as long as it's there that's what matters and actually on that topic can we go to the banana next I want to talk about that well we got two kinds of bananas here I've got I've got like a beautiful like starting to turn brown like really ripe ripe yellow banana and then I've got this like lime green banana so first I want to I want to tell you something that might be a bit shocking so when you walk around the grocery store and you see this you might be like oh this is cool this is a plant this is natural you know it comes from a tree like this is from nature turns out these bananas are not natural at all so all the fruit that you find in supermarkets today looks nothing like nature intended to be many millions of years ago when it first created it bananas have been bred by humans a little bit like humans bread gray wolves into Chihuahuas you know for entertainment bananas have been bred from ancestral bananas which were actually tiny full of seeds full of fiber not very sweet into these you know very sweet very juicy pieces of fruit to please our senses because humans love the taste of sweetness right it releases dopamine in our brain so humans have created fruit any piece of fruit you see in the supermarket from oranges to pineapples everything has been bred to be extra sweet extra juicy so you have to know that fruit is not natural however I always say that if you want to eat something sweet a piece of whole fruit is always the best option for what to eat to eat huh so eat the peel too you know actually you could I once go to DM on Instagram somebody asked me if I ate the peel on the banana will it reduce the spike I mean it would right because that's supposed to be fiber so if you want to eat something sweet piece of whole fruit is a good idea because whole fruit contains fiber okay and the fiber is protective against glucose specs it helps your body reduce the spike of the sugar in the food would create so that's one important thing to remember second let's talk about the colors okay Thomas tell me the difference well on the screen okay but why do I care okay so with a green banana it's not ripe and you think well yeah that's no fun I don't want to eat that it's not going to be very sweet yeah well you're already halfway there right so remember the resistant starches we talked about yes okay win a banana is ripe it is because there is a level of fermentation that is happening at a very small scale within the actual structure of the banana so that means that as it's fermenting these molecules are changing and it's becoming sweeter and it's becoming sugar in this case if you were to eat that green banana yeah it might not taste amazing I actually quite like the taste of them now because I've kind of groted but in the Smoothie you wouldn't even you would never notice it and I also encourage people to do it like treat it like a supplement less like a food so take that banana and cut it into court you know a little slice so you've got a little 50 cent piece yeah things like that and then you know you eat four or five of them and you build yourself your tolerance up because when you first start you might get bloated and you're like why am I getting bloated what's up with this green banana yeah well that initial bloating that's exactly what is happening inside this banana when it's fermenting it says it's fermenting in your gut and it's feeding lactobacillus it's feeding these butyrate producing bacteria which are so I cannot over emphasize how potent these are when it comes down to overall metabolic Health like but lactobacilli that bacteroidity is things like that really good bacteria so the green even though this is genetically modified and completely altered uh and it's probably not the best thing you could choose like if you go to Hawaii sometimes you see those little teeny bananas that's closer even those are affected but that's closer right two ancestral bananas but still I mean it's still they're still effective so either way you're at least getting this now if you look at plantains plantains people think are synonymous with bananas of course plantains have been altered as well but plantains just in their fully ripe nature are a little bit lower glycemic bananas but you can palette green plantain a little better than you can palette green banana I love this concept of I want the fermentation to happen you know in my body rather than in the banana peel it's like I want I want that I want what she got I want that in my body exactly right so on that topic can you tell us a little bit about berries yeah let's talk berries for a second so when we come back to the whole fruit thing we have to remember that even these berries even organic berries are going to be different than what they were millions of years people think oh it's organic well we still have very very very smart people very smart people that are doing selective breeding yeah and all the organic gray wolves to Chihuahuas think about that like that happened to every single piece of fruit on the planet exactly genetically modified just means that they're actually altering the genes in a different way like that you can essentially still have modification and selective breeding selective breeding yes very very sweet so that every single strawberry is perfectly sweet like red right like all those things and and quite huge actually this is strawberries look like wild strawberries they're tiny they're like this big you know super baby little berries have you ever tested so what my wife always makes fun of me because what I do when I eat a strawberry why don't you go on okay I'll try hold on no don't care I'll get the green I actually think it adds a nice bite to it and you're adding like you eat the kiwi peel no but I might if you tell me it's good um okay like it's not bad but like I'm not doing it for Taste I'm doing it for function and more more green that's on it I'm like all I'm doing okay now there's no concrete data to back this up those will watch my channel know that I I really try to talk about things that are have some data to back it up I can't promise you that eating this green part is going to reduce the spike but I can imagine mechanically it probably is a smidget but either way strawberries are one of the most like benign fruits that you could eat especially when they're in organic form there's a lot of look at this well that's a very ripe one there's a lot of meat in there a lot of fiber a lot of water a lot of water so you know I can't remember the exact detail but it's like a cup of strawberries it's still like less than 10 grams of carbs grab that little guy over there because something you can do when you're eating fruit if you're concerned about this bike and you want to reduce this effect on your body is just add what I call clothes to your carbs so carbs are starches or sugars right so fruit or sugars and clothing are proteins fat and fiber and if you add those there would be some fruit you're reducing the spike so this is a really good example right of something you could add to a piece of fruit to reduce its bike you know it's kind of cool too is you literally take heavy cream yeah whip it up with a you don't even need to add a sweetener to it if you want to add a sweetener you can maybe do a little Stevia or monk fruit but realistically just heavy cream whipped up just naturally with nothing no sweetener and some fruit tastes delicious too and my new book I have a recipe a breakfast recipe which is called ice cream for breakfast and it's protein powder Greek yogurt and berries and you mix those together you put them in the freezer and it's really really good oh nice oh by the way we're gonna link out to her book down below um what what is your book called my new book is called the glucose goddess method and it's essentially four weeks you're fast track to study glucose because I have all these hacks you know that I share best in scientific studies and people always ask me okay how do I start like which hack do I start with help me with the recipes hold my hand day by day and so this book is like just lean back relax follow my lead and I'll lead you to your life of steady glucose nice okay well definitely going to link that out that's gonna be down below in the description so another thing I'll add is like believe it or not they were out of raspberries at the store but I wanted to mention raspberries raspberries are specifically unique because they have what are called tannins in them now tannins are cool and we'll come back to the blueberry segment tannins are unique because tannins tannins are legitimately an alpha amylase inhibitor okay so yeah so the same kind of thing I actually I didn't even buy them for this reason but I consistently sip on on teeth throughout the day I love tea okay and in the afternoon I switched to a decaf black tea and people are like why do you switch to either a decaf green or black I'm like well for me I just like the taste of it period but secondly like those tannins are very beneficial like they do inhibit the enzyme activity but raspberries are unique because they naturally contain those uh that enzyme inhibitor to begin with so I always tell people if they're doing a ketogenic diet like when they have they could literally have like a cup of raspberries and they don't even get knocked out of ketosis meaning they're not even having enough of a carb impact because of our families inhibition I mean acetic acid also works like Alpha mnas she's our girl you know that's that's what we modulated is the spike exactly yeah so it's kind of cool and then I mentioned I put blueberries in there now blueberries yeah fun fact there is a huge Delta between uh organic non-organic and wild blueberries just so that people know okay okay what are these now those are I think those are just regular Organics yeah not even organic regular now and she was deceiving because I was buying them fast I was like oh green label that's called green washing right our brain is just uh but anyway if you go for the little teeny blueberries like you usually find them in the frozen section because they're wild and don't be afraid of frozen blueberries like just FYI Frozen anything like a lot of times maintains the antioxidant profile better because they're frozen right after being picked uh the cool thing is wild blueberries have about half the sugar of those so now I don't know if this can work it would help if you yeah okay we tried anyway so yeah I'm a big blueberry fan now added benefits these are really sweet the anthocyanins super good for the brain don't you feel like those taste a bit weird those are extra sweet yeah yeah that's definitely been bred from gray wolves into Chihuahuas to be extra sweet extra juicy seriously all right what do we have next make it a good choice it's skinny pop right skinny pop 100 calories a bag it's non-GMO Thomas you got some blueberry so I mean what's the deal with this like what's so bad what's so bad about this I mean this particular one popcorn sunflower oil and salt yeah I mean it seems pretty simple I mean skinny right I guess if it says skinny on the packaging it's probably good for you well do you remember the rice cakes that we just talked about Thomas tell us why these are similar well you've got a corn kernel and guess what right so same kind of thing so you're looking at that same concept now the good news is with bagged popcorn I can't believe I'm saying this but when it's bagged it has had a chance to cool a little bit so it does retrograde a tiny bit Yeah so if you were to air pop popcorn and eat it hot and fresh yeah um it's going to be worse than that I think there's a lot of better options than that this may not be the worst possible thing it at least has a little bit of you know fat in there to kind of like mitigate it a tiny bit but the reason that I wanted to bring that up is like okay why don't we give it a comparison like something if you really just want to pop a snack this particular I have no fudishiary obligation to say this to this brand I just I discovered them and I really like them yeah like this is pretty much a a seed little snack disc okay in this case we have 81 seeds White sesame seed linseeds sunflower seeds pumpkin seeds balsamic vinegar that's good now even this one okay balsamic vinegar powder it's got psyllium husk it's got Hyo Lake sunflower oil which you know we go back and forth another grams of fiber on that so five yeah five for six crackers yeah and here we have this whole package only two grams of fiber the whole package yeah these are these so I just wanted to be able to tell people like okay if you like something that you can just pop really quick like you know it's these oftentimes better to just opt for something like this even though the caloric density is a little bit higher six crackers is 110 calories we're so conditioned to just look at those calories 100 calories and this is what 110.
So you might think oh that's worse because it has more calories and there's six servings in this so you're 660 calories for this whole box yeah but clearly conditioning people to look at calories only is and by the way it's the biggest number because that's what the food companies want you to look at because then if they're urge you know things to reduce that big number of calories by adding specific ingredients into it and if you just look at the number of calories you might think it's better for you but actually you have to think about the molecules inside the food you know you have to think about what the food is actually going to do to your biochemistry and you said something you said If you're looking for something to just like pop as a snack this made me think of these guys so grapes you call them raisins or grapes grapes right raisins is when they're dried yeah okay so you might buy some grapes and just like eat mindlessly maybe 40 or 50 of them just whatever this again is a perfect example of that selective breeding we were talking about so this this is a Chihuahua guys this is Mega Chihuahua this is not a natural you know fruit that was in nature millions of years ago this is a little these are little sugar bombs that humans created to be really delicious but this is dessert you know it's really just huge amounts of sugar in each of these little um what'd you call them balls something like that grains what do you call grains of raisins raisin grains no I mean I don't know why I mean they're super good grapes grapes they're super good right you have to remember like this has been bred to be extra sweet extra juicy so remember if you can't not have this on an empty stomach as dessert after a meal is going to be better put some clothing on that and ideally you know I would pick maybe the crackers that Thomas you just showed or have a mix right if you really love grapes have some grapes and some crackers instead of just pure grapes yeah yeah but you're super tasty like it's so good okay what else has you got on your side okay I got some more stuff for you I got this guy all right so I just mentioned this because when we talk about the gut biome uh people are like okay I'm gonna have uh what can I do that's something that I can like sip on something that I can do this is going to have a huge like a good benefit as far as my appetite Kefir is a very interesting thing because a huge probiotic effect you're looking at when you look at the world of dairy because this is already starting to ferment and it's kind of got the fermented process here it says it's got 12 grams of carbs and you're like 12 grams of sugar but it's also got eight grams of protein and that's for an entire cup of this stuff so I want to tell you something about kefir the impact you get on your microbiome from Kefir is one of the most well documented like changes that you can have in your microbiome so you can eat sauerkraut you can eat kefir or you can eat a what is it a kimchi sour things like that and those might have a negligible benefit but when you look at the research that Kefir is very very potent and you don't need to be drinking a cup of this stuff in fact I drinking a cup of this would be quite rank like that's pretty potent so usually for me it's like three or four tablespoons it's like something a bit like you're a green banana that uses like supplement with these little power Foods precisely so this is something because of the fat profile because of the protein and because of the probiotic effect it's a really good thing to add alongside some fruit so it's like if you were having fruit and have fruit with a little bit of kefir and just kind of pound it like a shot and it almost it adds some clothes if you want to call it that to your fruit but you're also getting additional benefits I love it okay I got a few more thanks for you all right I mentioned this because I think most people can tell you that teriyaki sauce is sweet and they probably know that there's sugar in it but something happens in our brains with sauces it's like we just we grant them this amnesty that they shouldn't be granted because it's a sauce and it can't really add up that much well I just wanted to use this for context because this has six grams of carbs 5 grams of sugars five of which are added so they're all added but that's in one tablespoon one tablespoon that's like eating just a tablespoon of sugar essentially it pretty much is so I mean not a whole lot to say on this other than the fact that you really need to be careful with the sauce and also I think something that happens is that if I gave you a tablespoon of just cane sugar with some water you would not be able to really drink more than one tablespoon but because this also has salt in it yes your brain is like oh this is kind of tasty sweet and salty much easier to drink okay uh oh oatmeal let's talk about oatmeal Thomas one thing that I hear a lot so oatmeal is something that's recommended for people with diabetes you know but big organizations to help with your glucose levels and oatmeal you might think oh you know we talked about oat milk the oatmeal itself you might think oh it has a lot of protein in it you know sometimes it says like well it doesn't say much on this packet but sometimes you'll see like high fiber you know good for your heart Etc this is just a green this is just starches yes it has some protein in it but it's not a good way to get protein and if you want protein for breakfast really really not it's it's not and it's interesting because when you break down different components of the oatmeal yeah you'd be able to isolate one or two variables that are good for you and easy to take those to the bank right there's soluble fiber in oatmeal okay well if you lean into that as your marketing angle it's going to make it sound like it's Gonna Save the World right also it says whole grain you might think oh whole grain that's great right that's better than normal grain well not really it doesn't make a big difference well the reason I grabbed this one is because it's so interesting because first of all straight up oatmeal is going to be better than oatmeal with these added flavorings okay that's like a simple one Maple and brown sugar cinnamon Spice in fact I remember there was a study a while back I remember looking at that it was quite alarming like the difference between also with instant oatmeal it's significantly different because when they make instant oatmeal they pulverize it quite a bit and it already changes the molecular structure hold on I'm so shocked so in each of these little servings there's 11 grams or 12 grams of added sugar and overall 30 grams of carbs right and in terms of protein you have four grams of protein in this this is not a good way to get protein in the morning at all if you want to have protein have some eggs have some leftover chicken from dinner like have actual protein rich foods this is just a big glucose spec waiting to happen these are sugars and starches I mean it's just yeah if you absolutely love oatmeal I've got two solutions one don't get instant oatmeal okay step one okay get whole oatmeal do it the hard way yeah that's better right okay but what I would suggest is add a couple tablespoons of chia yeah okay that's going to make it taste better anyway add a little bit of well in this case I've got flaxseed right you need to grind you need to grind it you do need to grind it and FYI not that I want to make it hard for everybody but to get the best benefit you need to grind it fresh and then use it so just use your coffee grinder but you know what how important is your health to you really seriously if you really want oatmeal that bad you better work for it that's what's going to happen so putting a couple tablespoons of flax couple tablespoons of chia with your oatmeal will dramatically change it up now I also love adding some nuts to it nuts is great too yeah a few Halo nuts now you told me they were really good so I would add like 10 hazelnuts in there and if you again with oatmeal if you let it cool yeah it becomes a resistant starch okay so if you don't mind having cool oatmeal and you can manually cool it a little bit put a little bit of whole milk in it put it in the fridge for a few minutes and actually tastes quite good okay question if you're supposed to grind the flax seeds instantly do you grind the flax seeds after your oatmeal is cooled and then you're ready to eat it I would do that I would do that but so you don't grind the flax seeds before you do the whole cooling process I think and it's probably a negligible difference like it's not a matter of minutes it's usually a matter of hours that the flax seed starts to oxidize so I wouldn't worry too much about it but if you have the luxury of being able to grind them like right when you're about to eat it that's always going to be best another thing I would say like if you love oatmeal just have a little twig omelette before you eat some meal like that would also help a lot your blood sugar levels you know have some protein fat or Fiber before having this think about oatmeal almost like breakfast dessert it's a good way to put it yeah yeah well with that I think we've gone through all of it so Jesse where where can everyone find you uh listen my Instagram is at glucose goddess and my new book the glucose goddess method is out and it kind of helps you like see through all this marketing crap and just gives you a very straight easy path to study your glucose levels um and I hope you enjoyed this episode of grocery shopping Thomas and Jesse and we'll see you guys tomorrow
