Keto Macro - Insulin Spike Clarification
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 11 November 2020
⏱️ 8 minutes
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In this podcast, I will clear up confusion about the causes of insulin spikes and how each macronutrient affects your insulin levels. The three main macros are carbohydrates, protein, and fat.
There are many types of carbs. They’re ranked on a scale called the glycemic index, which indicates how quickly each type of carb raises your blood sugar. A carb high in fiber but not sweet, like a vegetable, will rank very low on the scale. Refined sugars rank very high.
As well, refined sugars and starches have the greatest effect on raising your insulin.
Does protein raise your insulin? Yes, to a degree. A moderate or small amount of protein doesn’t trigger much protein. But a large amount, in excess of about 8 ounces at once, will. And if you add sugar or starch to an excess amount of protein, the insulin spike increases. Then, if MSG is added as a flavor enhancer, your insulin will spike even more!
Low-fat protein will also trigger your insulin to a greater degree. There’s another scale called the insulin index, which ranks non-carbohydrate foods according to how much of an insulin spike they cause. The scale shows how leaner protein with less fat raises insulin more than fattier protein.
Of the three macros, fat has the least effect on your insulin. I mean specifically a pure fat like butter or coconut oil. The more fat a food is, the lower it ranks on the insulin index.
Dr. Eric Berg DC Bio:
Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional & natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government & the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning.
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Transcript
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| 0:00.0 | So if you guys have any questions whatsoever about keto or in a minute fasting, |
| 0:04.4 | whether you're starting keto as a new person or just need to debug your program or we have a question about a product. |
| 0:10.5 | Call one of our keto consultants. They'll be able to help you. Call 5405.7. |
| 0:29.0 | Welcome to the Dr. Berg's Healthy Kito and Interminute fasting podcast, where Dr. Berg takes you on the journey for the truth about getting healthy and losing healthy weight. Hey guys in this video I want to answer another question from someone that |
| 0:47.2 | wanted to know about how these macros are influenced by insulin. |
| 0:52.7 | There's been just a lot of conflicting information, |
| 0:55.3 | confusion, so I'm going to make it really, really simple |
| 0:57.5 | in this one little video, okay? |
| 1:00.6 | So there's three main macros and macros are macro nutrients, carbs, carbs, carbs, |
| 1:07.0 | carbs, protein and fat. |
| 1:09.0 | Micro nutrients would be like vitamins and minerals, things like that. |
| 1:12.4 | These are macro nutrients. Okay, there's many different types of |
| 1:15.4 | carbs. We can take these carbs and list them on another scale called the |
| 1:21.2 | glycemic index, which basically is the carbs effect on raising blood sugars. |
| 1:27.2 | And if something is high in fiber and low and not very sweet, it's going to be low in the list. |
| 1:32.1 | Okay, so you have you know vegetables |
| 1:34.4 | are down here and then you have berries and then fruit and then you have grains |
| 1:39.7 | and then refined sugars and processed foods up here. |
| 1:43.4 | So it really depends on the type of carbohydrates. |
| 1:45.8 | So the carbohydrates have the greatest effect on raising insulin, |
| 1:49.6 | especially if it's refined sugars and starches. Okay, so that's that. Okay, so now let's talk about |
| 1:55.7 | protein. Does protein increase insulin? Yes, to certain degrees, it really depends on a couple factors because if you're |
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