Keto Macro Nutrition & Insulin Spike Clarification – Dr. Berg

Find out about keto macros and insulin spikes!

Tell Dr. Berg your keto success story: https://bit.ly/2O9C0HT

0:00 Introduction: Macro insulin confusion
0:20 What are macronutrients?
1:12 Does protein cause an insulin spike?
2:22 Foods that cause insulin spikes
3:59 Fat and your insulin levels
5:25 Try keto and intermittent fasting
6:33 Thanks for watching, share your success story!

In this video, I’m going to clear up any confusion about keto macros and insulin spikes. “Macros” refers to the three macronutrients: carbohydrates, protein, and fat. Each macronutrient has the potential to cause insulin spikes to some degree.

There are many types of carbohydrates. 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. Refined sugars and starches have the greatest effect on raising your insulin.

Does protein raise your insulin? The short answer is yes. A moderate or small amount of protein doesn’t really cause insulin spikes, but a large amount will. If you add sugar or starch to an excess amount of protein, the insulin spike increases. Leaner protein with less fat raises insulin more than fattier proteins.

Of the three macronutrients, fat has the least effect on your insulin. Pure fat like butter or coconut oil has almost no effect on insulin! The more fat a food has, the lower it ranks on the insulin index.

To reduce significant insulin spikes, cut down carbs as much as possible by following a healthy keto diet. Eat a moderate amount of protein and add healthy fat to your meals. Also, try eating less frequently.

You can try a four-hour eating window, in which you eat two meals, followed by twenty hours of fasting. This is called intermittent fasting. You need insulin for your health, but too much can be damaging to your body.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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Thanks for watching. I hope this clears up any keto macro and insulin spike confusion you may have had. I'll see you in the next video.