In our intermittent fasting method, we worship insulin. Anything we do to decrease the workload of insulin, we will reach our goals ...

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Top 3 foods to DECREASE sugar spike for weight loss | Dr Pal

hello guys this is uh Dr Palani parmanikam in this video we're going to talk about how carbohydrates enter our body how is the insulin response associated with the carbohydrate intake how you can maximize this fasting technique to expeditate your weight loss let's dive deep into it [Music] if you think you've got anything out of this video please do not subscribe please consider donating to our non-profit organization called aishwaryam trust in madurai we take care of hospice patients patients who cannot walk talk or move and who require 24 7 nursing assistants we provide food shelter and Medical Care completely free of cost please check the link in the description if you're living in Universe you could consider donation to one malakal foundation so that your donation can be tax deductible the website for Vanna Malaga Foundation is in the description as well so I have been promoting intermittent fasting in the channel for a long time and I've seen wonderful responses from patients and people who I've never seen in the past and all those responses motivates me to spread this message even more so that we can reset our circadian rhythm in a way that we were born we came into this world with a particular Rhythm we make sure that we maintain that Rhythm so that we will never ever see a doctor again so in addition to following the sunrise to sunset method where we worship our hormone insulin to make sure that we give rest to the insulin overnight so that when there is no food no calories insulin will not have any more work to do an insulin will love you and it will take rest overnight and it'll be very fresh in the morning so that it can do the work for you insulin is a very simple hormone like a government employee who works from 8 AM to 5 PM please don't over stress that worker it will be very bad for you see the other way to decrease the workload on insulin is to eat during the eating window with foods which is low in carbohydrate so that insulin don't have to do that much amount of work either to understand this you should know how digestion of carbohydrates happens normally in a body let's say you eat a food rich in carbs like pizza pasta or a gulab jamun the moment you bite inside your mouth there is an enzyme called amylase which is secreted in the salivary glands this enzyme salivary amylase breaks down the carbohydrates into two small molecules called amylose and amylopectin so this digestive process of breaking down the carbs into amylose and amylopectin continues from the overall cavity all the way into the food pipe into the stomach until the stomach acids are secreted and the pH of the stomach goes down to less than three until then salivary amylase is the only enzyme which digests the starch into few smaller molecules so that it gets absorbed into the blood once it gets absorbed into the blood insulin is secreted converts the glucose into energy if you need it if you don't need it it stores as fat that is the problem when I told my friends it will take one to two hours for just this digestive process he never believed me because he's saying that as soon as I eat one gulab jamun I am hungry again that he is eating the second gulab Jam right away he thinks he is Iron Man but unfortunately there is a Thanos being developed in this pancreas so once in the stomach the activity from salivary amylase is being transferred to pancreatic amylase this is an enzyme secreted by the pancreas us again it digests the carbohydrates into two smaller molecules like amylose and amylopectin which gets absorbed into the blood but this is only 30 percent of the digestion process 70 percent of the digestive process happens in the salivary amylase until it reaches the stomach so in that 70 percent of the digestive process once it is broken down into amylose and amylopectin these small molecules gets absorbed into the blood and this stimulates insulin release and Insulin converts this into fat it is absolutely important to understand this concept you might be walking you might be seeing TV or you may be eating a gulab jamun while you are watching this video I want you to stop for one minute listen to this explanation in detail with full attention so that we can clearly modify our diet so that we can decrease the insulin response so if we can find a way to decrease the release of this amylose and amylopectin the smaller carbohydrate molecules to be broken down down then this will not get absorbed into the blood right away there would be no insulin Spike there will be no storage in fat so I will repeat this again if we can delay the breakdown of the smaller carbohydrate molecules and if you can delay the absorption there'll be no insulin release which means there will be no deposition of fat I told my friends I don't know come out to stop doing something until I explain this concept he is like hey I didn't do anything to start with so the way these smaller molecules are released determines the response of insulin if it is released fast that is a sharp rice in insulin if a food can do that they call that as high glycemic index if a foot can delay the breakdown of these smaller components And Delay the absorption then the food has low glycemic index obviously we need to prefer foods with low glycemic index I am not going to talk about the foods with low glycemic index in this video I'm going to talk about what you can eat along with your favorite carbohydrate Foods so that it can decrease the glycine make index with the same amount of carbohydrate content the most interesting thing is Studies have shown that when you mix carbohydrates with foods like lemon juice fermented foods and vinegar the glycemic index goes down significantly let me give you an example let's say a small cup of white rice has a glycemic index of 100 a study has shown that if you mix this white rice with vinegar the glycemic index of 100 goes down to 57 with the same content of white rice why does that happen because it influences the salivary amylase so it doesn't digest the combined portion of rice and vinegar together so that the breakdown into amylose and amylopectin doesn't happen right away since there is a delay in Breakdown there is a delay in absorption into the blood there is a delay in insulin Spike which means that there is no sharp rise in insulin Spike which will help in preventing body fat accumulation this is absolutely mind-blowing because who would have ever thought that mixing some something with carbohydrates will decrease the glycemic index but my friends said that I always believe in this concept of mixing and that is why I mix my vodka with water and lemon all the time so there was a very interesting study comparing these Concepts they took four different groups first group contains bread mixed with water second group Bread mixed with lemon juice third group Bread mixed with vinegar fourth group Bread mixed with fermented foods all the four groups were mixed with salivary amylase remember the 70 percent digestive process where the carbohydrates is converted into smaller molecules that enzyme was added to all these four different groups so they measured the glucose level they measure the insulin levels to see how the glycemic index of these four different categories affected the glucose and insulin response since the first group did not have any other mixer ingredient we call that as naked carbs out of all the four groups the naked carbs group had the highest insulin Spike highest glucose response which in turn means that there will be higher fat accumulation so compared to the group one which is naked Cuts all the other three groups mixed with lime juice mixed with vinegar mixed with fermented foods every group had low glycemic index despite the same bread that they had the low glycemic index which means that the low degradation of the smaller molecules dig less absorption less insulin response less fat deposition it's all good things so what do we know from the study carbs are very good carbs are very critical in your overall balanced diet it is absolutely important for your health but naked carbs might not be naked carbs are like highly processed food like Pizza Pasta soda juices and boxed juices all these naked cups increase your glucose levels very fast increases her insulin levels have an insulin Spike and digest the carbs so fast that you will be hungry again so you'll be drinking the same thing again it is a vicious cycle that's why in your office get together if you get a box of pizza slices nobody can stop with one because he takes the whole one box with him so hope you're with me still so number one is avoid naked cups as much as possible okay number two what does the study show the study shows that if you mix with some other acid like lemon juice has citric acid vinegar has acetic acid fermented foods has lactic acid Whenever there is acid when you decrease the pH the glycemic index goes down which might be good for us we can take advantage of this concept so that we can enjoy the carbohydrate content what we like mixed with these acidic Foods so that we can decrease the glycemic index which means that the harmful effect of increasing your glucose levels might not be that much this is not a blank check to eat whatever we want at the same time we can include this concept in our balanced diet so that we can make this lifestyle sustainable so what does this mean to us we know that if we add these three foods lemon juice fermented foods vinegar to an existing cup the glycemic index is low so I'm going to give give you three different options so that you can include that in your diet to decrease your glycemic index when you decrease your glycemic index your insulin will love you your insulin resistance will get better all that stubborn belly fat might get better my friends like finally if I look down I'm going to see my foot I said based on the amount of carbohydrate that you are taking doesn't matter how much vinegar how much acetic acid how much lemon we add the likelihood of you seeing your foot is very low so tip number one please try to include lemon juice as much as possible the citric acid will decrease the glycemic index in the existing carbs mixing lemon juice in the food or drinking lemon juice along with the carbohydrate can lower the glycemic index remember again I'm not saying that you can drink lemon juice as much as you can you can eat carbohydrates aspects as you can practically speaking our South Indian diet is rich in carbohydrates so when we are trying to decrease the glycemic index these are all small tips and tricks to decrease the workload on insulin so this might be a first step again in moderation you know for the better longevity of the car to make the car run faster and live longer we crush the lemon under the car wheels all I'm saying is crush the lemon and put it into your stomach we need to make the food content acidic that is the basic thing so this doesn't mean that I will eat like all Pizza Pasta and just keep on drinking lemon juice that is not what I'm saying all I'm saying is if life throws a lemon at you don't make a lemonade make lemonade before going into Point number two we need to understand what low carb diet is in general low carb diet varies between 50 grams or carbs per day to 150 grams of carbs per day if you're less than 150 it's called mine if you're less than 100 it's called moderate if you're less than 50 it's called aggressive and in keto you go less than 20 grams for a typical South Indian diet the normal average carbohydrate consumption is between 200 to 300 grams of carbs per day so when our diet is rich in carbs we need to make use of all these tips and to decrease the glycemic index in addition to choosing High complex carbs rich in fiber which will also do the exact same thing so the second trick is adding vinegar it could be white vinegar it could be apple cider vinegar white vinegar is very common in kitchen we use in pickles and it is a common ingredient in Indian cooking apple cider vinegar has gained a lot of popularity these days I tried apple cider vinegar in multiple formers by drinking it in Water by gulping it by itself and by forgetting what apple cider vinegar is none of the formats have worked for me because the taste can be a little bit pungent it can be a little bit harsh you need to develop a taste to it but if that is something that you can do you could use that to prolong your fasting and also you could take it along with your food so that you can decrease the glycemic index as well when I first came to United States I didn't know what apple cider vinegar was I didn't hear the word properly I was thinking vinegar will be applied on the side of the Apple only when I started adopting this intermittent fasting technique I started to know more about this wonderful ingredient and tip number three is adding fermented foods along with your cups we have talked so much about good gut bacteria in this channel fermented foods promote development of good gut bacteria when you take fermented foods on a daily basis the number of good bacteria gets multiplies into large numbers what an irony bacteria becoming viral the most important tip is including Palace left over rice in your daily meals either during breakfast lunch or dinner at least once a day palaya Soro is left over rice soaked in water overnight so that it becomes fermented overnight so you can actually onions and then have a very tasty meal in the morning that gives you so much good gut bacteria which will decrease the glycemic index of the other carbohydrates that you are eating which will blunt the insulin response as well if you look at it closely homeless in United States are obese because they get Kentucky Fried Chicken in India homeless people are lean because they as their food we treat the nutritious fermented food as Papa's food but we are the actual purpose where we cannot even lose weight even on paper so to summarize in the Circadian rhythm method we are trying to increase the quality of insulin while you are eating from sunrise to sunset method we are already giving rest to insulin overnight to expedit this process you could also decrease the workload of insulin while you are eating by eating complex carbs and being on low carb diet and when you eat carbs if you can add these three things along with it it will decrease the glycemic index it will decrease the insulin response which will be helpful for you the concept is making the food acidic so decrease the glycemic index the three things are number one lemon juice number two vinegar number three fermented foods please write down in the comment section I'm very curious to know what are the different tips and tricks that you have to include these three categories in your daily diet remember one belly at a time it is absolutely important I'll see in the next video bye up [Music]

Dr.

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