This is Single-Handedly the Best Fiber for Lowering Blood Sugar

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sometimes you want to have a positive impact on your blood glucose or you want to have a positive impact on insulin levels you want to improve insulin resistance and you know that fiber is good but you're like this isn't a time where I'm just going to have a bunch of asparagus or this isn't a time we're going to have a bunch of artichokes and I can't mix fiber with this meal I think it's been you know drilled into us enough by now that we know that fiber is positive when it comes down to blood glucose but there's one specific kind of fiber that doesn't fall into the typical fiber category that if you ask me is probably the best fiber when it comes down to insulin resistance so let's go ahead and jump into this so there's a paper published in the European Journal clinical nutrition took a look at subjects that consumed white bread and yogurt for breakfast they divided them into two groups both still ate their white bread and yogurt one group had muesli with three grams of beta-glucan fiber we'll get to that in a second what that means the other group had four grams of beta-glucan fiber you one of those wild about this particular study it was healthy individuals and three grams of beta glucans did not affect their blood glucose at all nothing positive nothing negative four grams of beta glucans had a tremendous impact on blood glucose now it tells us two things it tells us one that the dose matters with these things called beta-glucans we'll expand more on what they are and where you can find them okay but the other thing that's interesting is because this was a healthy population with a healthy population it's really difficult to get the needle to move because things are already functioning the way that they should so like throwing a variable in there might not impact it as much but there was another study that we're going to have to drill into that took a look at unhealthy people and this is where the impact was really made now I'm not insinuating that you're unhealthy by unhealthy I just mean this people are probably overweight obese insulin resistant and whether you are far on that Spectrum or mildly on that Spectrum it's something to be aware of Now Beta glucans you're going to find literally in things like mushrooms it's what makes mushrooms slimy if you ever leave them in the fridge for too long they get this weird like gelatinous layer around them okay seaweed seaweed doesn't even show fiber on the label like if you get seaweed snacks there's no fiber it says zero grams of fiber okay but they have a high amount of beta glucans Now Beta glucans there are 250 000 glucose molecules bound together okay with these bonds that humans lack the ability to break down so in essence it's a technical carbohydrate that doesn't get registered as a carbohydrate because it can't get broken down by enzymes in the human body but it can get broken down by the gut so it ferments and affects the gut tremendously tremendously okay and this is why it can impact glucose so much okay now let's take a look at this paper that was talking about unhealthy people so this study took a look at people that consumed four grams 6 grams or 8.4 grams of beta glucans daily okay they found pretty interesting results they found in a dose-dependent fashion the beta glucans tremendously affected glucose okay but they also found in a dose-dependent fashion that there was a 59 to 67 percent decrease in the amount of insulin that was released so basically it was making the body more sensitive to insulin this is tremendous now I'm going to stop right here for a second because I want to talk about ways that you can get beta glucans okay and then I'm going to come back into the science because not everyone has a bunch of time so let's kind of get to this seaweed snacks are a phenomenal way to do it okay then we also have things like of course we talked about mushrooms okay all different kinds of mushrooms okay then we also have things like oats now I usually recommend going with gluten-free oats heating them and then letting them cool overnight now I do that because then I don't get the same glycemic response it's not like eating something super high glycemic so I'm getting a resistant starch attribute plus the beta glucans I did put a link down below for Thrive Market by the way so Thrive Market online membership-based grocery store the reason I mention it they have really cool options for seaweed snacks and things like that like if you want to get creative with it they also have a lot of gluten-free oat options so depending on where you live it can be really difficult to go to the grocery store and find oatmeal that does not have gluten in it I prefer gluten-free oatmeal so they have a lot of different options and they also have a lot of different of just different fibers and different foods that have beta glucans in them so that link is down below but you can save 30 off your entire grocery order so if you want to try it out just stock up your grocery cart because that link will save you 30 off your entire grocery order through Thrive market and then it gets delivered to your doorstep so you save the 30 and you don't have to go to the grocery store and spend gas money so anyway that link is down below check them out after this video now what was interesting about four grams of beta glucans led to a 38 percent less glucose Spike six grams led to a 42 percent less Spike and 8.4 grams led to a 67 percent decrease in glucose Spike so definitely a dose dependent fashion but you see it's not like an even linear thing it was like the difference between three grams and four grams was like a negligible impact on glucose like or decent impact but between each other was negligible and then all of a sudden you went up to 8.4 grams and it was like so definitely one of these things where the dose makes the poison in this case the dose the medicine in this case it's really important to say hey I'm going to go for a higher amount of this if you are someone that is unhealthy now you could poke holes in this and say that someone that is insulin resistant or someone that is unhealthy shouldn't have carbs at all like maybe they should restrict them things like well that is the perfect candidate for someone that should maybe heat the oatmeal and then cool it down okay you can also get it from Rye from sorghum from some forms of wheat but I just don't want to condone more consumption of wheat we consume so much wheat Rye barley just naturally in life I just don't feel comfortable condoning more of that so I usually lean into like the kelp the algae the mushrooms the more Fringe things then you can easily add with minimal carbohydrate impact okay so like it's not hard to add mushrooms to your eggs it's not hard to just munch on a packet of seaweed if you like this stuff okay it's not hard to have like a quarter cup of cooled oats and you're going to get this tremendous impact that even though you might have a negligible Spike from the oatmeal the long-term effect on the microbiome and affecting insulin resistance is phenomenal we're talking the 67 percent less spike in insulin after having carbohydrates when beta glucans are in the mix that is huge so it goes down as my favorite fiber for insulin resistance