Eat Carbs WITHOUT Spiking Insulin! (3 WAYS)

[@HealthCoachKait]

Did you know these hacks before the video?

[@chrisloving6647]

Good to see you back at it.

[@DeanColding]

Didn’t know about the cooling method. Glad to know. I love reheated mashed potato’s. So if we do oil and vinegar on a salad, will that work?

[@HealthCoachKait]

Dean Colding yes, adding oil and vinegar to salad will help!

[@claudia5908]

I have tried both eat carbs last & adding ACV. I’ve know about ACV for some time. Your video informed me about eating carbs last. I try to implement it. But I never heard of #1 before. Thanks for the tips. I’ll definitely try to do all three.

[@Don_from_cairns_australia]

Yes, also black coffee after a meal has a similar effect. Regarding the resistant starch there is a range of sweet potato noodles that is just sweet potato starch and water such an easy product to cook and keep cool in the fridge then add to a meal after

[@jenniferslater9434]

I've tested tip #2 while wearing a CGM. It really works! Still not an excuse to eat carbs routinely, but if I occassionally want to get some sweet potato fries with my bunless cheeseburger, if I eat the whole burger first and then the fries afterwards, I barely have an increase in my blood glucose.

[@HealthCoachKait]

👏👏

[@miaaahhh9166]

Omg yess I’m definitely doing this method then thanks for sharing your experience!

[@penniroyal4398]

Sweet potato and potato are not the same!!! They are different plants 😬 sweet potatoes have way more fiber they are complex carbohydrates where as potatoes are simple carbohydrates! Be sure to blood test yourself after eating both kinds in a meal to see how your body’s reacts to them!

[@lorettawhite5437]

Spoke to my endocrinologist today and all Your advice and teaching is helping my insulin resistance very much Thank you so much u have been a blessing 🙏🙏. It’s hard at first but then it just seems like u can alot of food but just the right things 😊

[@HealthCoachKait]

I am so happy to hear that Loretta! 🥰 Keep up the great work!

[@Chercheure_Indépendante]

4:45 Eat carbs last 8:47 Add vinegar Thank you for the reminder

[@PraveenSrJ01]

Thanks for the bookmark 🔖

[@ncfoster25]

Thank you so much! I had no clue how to eat. My life is forever changed.

[@HealthCoachKait]

❤️❤️

[@doloresw]

Thank you, I didn't know about cooling carbs and putting them in the fridge can change carbs.

[@HealthCoachKait]

🤗🤗

[@johngrimley3523]

I can't thank you enough for being so helpful this year. I've enjoyed all your videos and your thoughtful replies here's to a great 2022 =)

[@HealthCoachKait]

My pleasure John! I always appreciate your comments and support ❤️ Happy New Year!

[@johngrimley3523]

@@HealthCoachKait Happy New Year Kait =)

[@HealthCoachKait]

@@johngrimley3523 you too John!

[@MrRoyck10]

I have tried out cool and eat with ACV and have noticed a significant post meal drop in my blood glucose to a non diabetic as I have reversed my diabetes using a low carb diet. Thanks very much with love from UK 🇬🇧

[@HealthCoachKait]

💪💪

[@triciachamberlain1825]

First off…..your new hair color is BOMB! And thanks for all the carb info!!!!!!💜

[@HealthCoachKait]

I haven't dyed it since June?! I don't know why it looks darker 😂 But thank you!!

[@oliwiam7255]

Thanks for the tips :) I was able to reverse my insulin resistance but I also like some occasional carbs in my diet. As a fellow scientist, thank you for all the review and pubmed links. All the best in new year

[@HealthCoachKait]

Awesome Oliwia! 💪

[@sancharisircar7072]

@Oliwia could you elaborate how you got rid of it ? I am a scientist too :) ..what's your field?

[@ellenkno5233]

I would love to hear how long it took/what you did! Disclaimer, I am not a scientist. :/

[@7734Kromm]

I even read where reconstituted instant ’rice’ has even a lower insulin response than whole grain rice, because the cooking and reforming process renders some starches inert and will not break down as readily as natural rice. I’m getting use to cauliflower rice, so I don’t have to worry about more glucose.

[@BumbleBee-hv2mn]

Regarding the whole Crain rice my mom washed the rice well put water in a pot ad rice after comes to boiled cook rice about ten minutes drain the water out and fresh water and cook it till is done that should help you if you like rice as I do I am not diabetic but my husband is I did see some interesting ideas on this video today I will try them my husband is loosening control off his eating habits I try to help him but at times he eats whatever when I am not home

[@timothycollins2989]

I knew about the apple cider vinegar, but not the others. Great info as always.

[@HealthCoachKait]

🤗🤗

[@barcosailseas7783]

Wow I’m impressed! Never knew about these tips . Thank you for help ❤

[@ketomeethealth8431]

I have entered my 4th day of fasting and I love to listen about food. Such a pleasant torture, haha

[@HealthCoachKait]

😂😂

[@defnej]

Same here 😄

[@ledacedar6253]

This is good info. I'm attempting to shift from Carnivore to include small amount of carbs like Sweet Potato but my diverticulosis inflamed. The ACV & Lemon reduced the pain & inflammation asap! I can usually eat a bit of potato or tomato with no issues, but the best is asparagus. I wonder why? But every time I have a take out Sushi or Butter Chicken the rice & spice or sauces doesn't bother me. Knowing what it's all about helps. I remember my grandparents had potatoes tossed with vinegar & loved it.

[@thefisherking78]

Resistant starch is a very interesting phenomenon. I have to be honest, I thought at first you were telling me to eat those things while still cold and we were about to have a fight. Cold rice and potatoes are gross 😜 Meanwhile, fried rice is amazing and works best with reheated rice from the day before

[@Courage_n_Honour]

interesting because that's the way dried rice is eaten in the Orient and they are all fit and rarely someone is overweight. very cool

[@lynnecollier4414]

This is super helpful as I'll be eating Easter dinner cooked by someone else this week at a family gathering! Thanks.

[@robertkreiselmeier5165]

Fantastic ideas. Easy to do and effective. Been doing the apple cider vinegar and it works wonders. Thank Kait

[@HealthCoachKait]

🤗🤗

[@Courage_n_Honour]

god bless this beautiful woman. it's amazing that 2 ppl can eat the same dish and one may gain weight along with other complications all because of the way it was eaten. incredible, I remember Huberman mentioning it but his material is so dense that I forgot all about it. combine this with intermittent fasting and you're there much closer to peak health . thank you so much, I'm for sure subscribing. helps you're so easy on the eyes too! (= Blessings !

[@taurus_beauty11-11]

So I ate 2 eggs scrambled with bell peppers and onions 1 sliced tomato 3 slices of bacon Which should I eat first ? The meat and tomato while eating the eggs last ?? I didn’t do that.😯Was I suppose to do that???

[@rachidanait707]

You havent eaten carbs so you can eat it like you did...most important carbs at last( patato, rice, pasta, bread)..if you want dessert after your meal then whole fruit, no juices, smoothie. Allways eat fat (almonds, yoghurt, ACV before eating your cake, with dessert if the desert is hours after a meal..like a snack

[@whydoesitworryyou2547]

I love your very clear and informative presentations. One of my favourite channels. Happy 2022. From qld. Australia xx

[@whydoesitworryyou2547]

Re: resistant starch. Just to clarify, its ok to reheat cooled potatoes, rice etc?

[@HealthCoachKait]

Happy New Year! Yes, you can reheat!

[@figo_hd355]

@@whydoesitworryyou2547 ou

[@izzimtz7475]

I started following because my teenager daughter was diagnosed with insulin resistance and this tips help a lot, thank you

[@HealthCoachKait]

♥️♥️

[@marvindiamonjr.9631]

Great video! And at a time when I'm trying to add a few things to my basic carnivore diet. I've reached my goal in the weight department, and now want to just maintain it at this level. This information will help tremendously as I attempt to accomplish this new goal. And forgive me for saying, but I couldn't help but notice how nicely your skin tone matched your hair color. I'm not sure if you made some changes, or if it was the lighting, but you looked very nice today. Thanks for the time you put into this great channel!

[@maryfolks9368]

I agree, she is so pretty.

[@HealthCoachKait]

You guys 🥹

[@Ev-vh3pf]

Wow Kait, you are looking absolutely lovely. It looks like your healing really well. I too have a lot of issues with my jaw and TMJ. I am trying to do everything I can to avoid surgery as I know it's a rough recovery and I have an autoimmune disorder. Great information Kait, prayers for your continued healing and full recovery.

[@HealthCoachKait]

Thank you! I hope you don't have to get surgery but if you do it honestly wasn't too bad. There was really only one day I questioned my decision and sure it's been uncomfortable at times but I am really happy with the results. 7 weeks post op today 😁

[@ThePrimal.Podcast]

It's true we can introduce some slow digesting carbs in our diet without causing too much of a spike in insulin. I like: 1. Berries 2. Small amount of beans 3. Small amount of white potato (resistent starch) 😊🤓

[@HealthCoachKait]

👍👍

[@Don_from_cairns_australia]

Great video Kait i’m glad that you’re talking about resistant starch as I’ve been interested in this topic for a little while now.

[@HealthCoachKait]

🤗🤗

[@ΒικτωριαΓιαλυρη]

I knew the 2 of them from you. Now i learned to cook and let cool. Yes the video was very helpful!! Your videos always are!! You look amazing!!! Love you!!!

[@HealthCoachKait]

😁😁

[@ellenkno5233]

I know a little bit about IR, but this was really helpful. Finally, an actual explanation as to WHY ACV is helpful. Thank you!

[@HealthCoachKait]

🤗🤗

[@srayec.7741]

Thanks so much! I didn’t know how to start helping myself. Your videos are so helpful!

[@HealthCoachKait]

🥰🥰

[@erichanson5628]

Thank you Health Coach Kait for the helpful tips!

[@HealthCoachKait]

😁😁

[@happytym8]

You explained everything so well. Thank you ❤️

[@mariealaimo5915]

@HealthCoachKait Hi Kati , love your videos!! My A1c is 5.7 Dr. it under control. I don’t eat processed foods, drinks , sweets once in awhile I’ll have a a piece of dark chocolate. I’ve been strict for a month now not having breads, pasta, tortilla;etc; should I stay strict for 3 months total to reverse pre diabetes? I need to have the vinegar more often. Thx

[@desertmoon8781]

Dear madam, Blood spike or blood sugar How time long it stays in the blood is harmful ?

[@dcantu-paez4308]

Can pickle juice help instead of apple cider vinegar?

[@HealthCoachKait]

Yes!

[@Hippy2021]

Thank you. I love rice, suffered the past couple months trying not touching it. 💕

[@HealthCoachKait]

♥️♥️

[@LyricSoul6869]

Hi Kate. Happy new year. I really love your channel. You help me so much throughout my health and wellness journey. I'm grateful for you. 💞

[@HealthCoachKait]

❤️❤️

[@Mickimoss]

4:49 that is superhard, I think most ppl eat and save the best for last or at least that's how it is for people that eat rice, and the flavor of rice eaten together with the other dish is better.

[@varamaur9567]

Good stuff! Love fried rice but haven’t eaten it since starting keto 4 years ago. Been curious to see the degree to which fried rice (made with healthy oil with high smoke point) spikes my glucose.

[@katywuste9054]

I didn’t know about the cook and cool but I think I’ll keep to a low carb meal plan as I feel great doing keto

[@HealthCoachKait]

The best approach for sure 😏

[@Troy-Moses]

If carbohydrates is an addiction, I fear that the eater would lapse into old habits -- using these methods as a crutch... If one is insulin resistant, altogether eliminating carbohydrates is by far superior, as mentioned in the beginning.

[@thewryreport]

Awesome video, thanks! I also heard that eating cinnamon 30min-1hour before carbs will help with insulin. Is there any validity to those claims? Happy New Year!

[@larayaseen5178]

Thank you🌷 can i replace Apple cider vinegar with white vinegar?

[@HealthCoachKait]

Yes

[@PANCHI1612]

thank you for one more informative video. i am new to this channel i like your practical approach thanks once again...

[@HealthCoachKait]

Welcome 😁 Glad you are enjoying the videos so far!

[@pinkaboo6691]

I’ve been learning so much from your videos and finally losing weight! Thank you!

[@HealthCoachKait]

🥰🥰

[@mohideensheriff4038]

I am a serious follower of you.thanks for your valuable tips. You looks amazing today.

[@sriramanjaneyululingala9038]

Hi Kait, thank for the valuable information. Your videos are genuine and useful keep going !!!!! Quick question : how about aloe Vera juice ? Does it add any value for insulin resistance Thanks, Ram

[@lisajames8010]

Awesome video thanks Kait!

[@bharatnadhani4532]

Nowcyour face is glowing and speeches clearly understood , than before. God bless you. I use apple cider vinegar. But not daily..

[@HealthCoachKait]

🥰🥰

[@Ozmni11]

Awesome!! Thank you for clearing up point number 2 because I had heard this before but was not sure if there was a time to wait before consuming the rest of the meal. Thank You Thank You!!

[@HealthCoachKait]

😁😁

[@widanarallagewijeratne6608]

Think it will be effective! Thank you very much! 🌹🌹🌹🌹🌹🌹🌹!

[@aaliyah7queen623]

I hate apple cider vinegar. So was wondering if I have brown vinegar on. Chips would this be ok

[@angierobinson5570]

Well that was very interesting 🤔 who would of thought that 😳 thanks for that Kait 🤗

[@HealthCoachKait]

🤗🤗

[@pilotrtc]

I knew the cook and cool method and have done it but I didn't know it can be reheated afterwards! Thank you!

[@HealthCoachKait]

🤗🤗

[@suzynolanart]

I love malt vinegar on my potatoes

[@CraigLeeHill]

Hi Kait have you aver tried a 30 minute exorcise (brisk walk) before your food? this also changes the insulin spike. I have done this test with an insulin monitor, same food two different days.

[@HealthCoachKait]

Yes! Exercise before or after eating in a great strategy as well!

[@lindadibona3933]

Great video. I am learning so much from you. Thank you!

[@HealthCoachKait]

🩷🩷

[@mewho7450]

Although you give alot of great advice, you should try the resistance starch theory. It had no effects for the better in my blood glucose checks.

[@HealthCoachKait]

I have tested a couple times with sweet potatoes and it post meal BS was much lower than when I ate them straight after cooking!

[@mewho7450]

@@HealthCoachKait ok, glad to know that you test these yourself. I tested with sweet potatoes as well but I didn't get good results. I wonder what causes the different outcome.

[@TheCallyjean]

This was SO interesting and very informative! Thank you for sharing!!

[@HealthCoachKait]

😁😁

[@PraveenSrJ01]

Do you know if eating a power veggie bowl 🍚 2x a week at Taco 🌮 Bell 🛎️ causes insulin resistance? Don’t know if that food has a lot of carbs and is generally bad for you.

[@Morese56]

You learn something new everyday:) peace

[@cornel618]

I might be wrong but am sure alternative vinegars ie balsamic which is more appetising will work just as well.

[@HealthCoachKait]

Yep, any vinegar will work! But with balsamic the sugar can negate some of the benefits.

[@slewis0688]

Hi Kait, so to be clear after things are cooled in the fridge, we don't have to eat them cold BUT can reheat them and then eat them after our steak and veg. Not all the time but once in a while in a small amount? So we are to cook and eat as reheated leftovers. Something in better than nothing I think.

[@HealthCoachKait]

Yes you can reheat 🙂

[@slewis0688]

Thanks so much. We learn so much from you and you continue to help us to understand how and why we should implement your tips into our lives!

[@rwvidal]

any harm in having ACV before lunch daily, regardless of carb content?

[@HealthCoachKait]

No but there isn’t a point if you are eating a low carb meal

[@Flowergurl2000]

Balsamic vinegar mixes with ACV AND POTATOES!!! Yummy. I did this naturally when I cookfor a few days in a row.lol

[@cx3268]

So is cold pizza better for insulin???

[@dablyukey6637]

Hi Kait! Have you heard about research of impact of probiotics on PCOS? What do you think about it?

[@HealthCoachKait]

I haven't! Do you have a link?

[@dablyukey6637]

@@HealthCoachKait I can't reply for some reason. I think you can easily find it on the Internet.

[@stephanieabels1308]

This is very helpful!! Thanks so much, I'm a loyal viewer always!🥰💋🤗

[@HealthCoachKait]

Thank you! 🥰

[@MarieMamaG]

I love ACV & Lemon water …BUT sometimes the ACV gives me migraines… Do you know why this happens?

[@CubitaLola]

Are you sensitive to histamines?

[@MarieMamaG]

@@CubitaLola most but not all.

[@jenniferwhitehead9153]

Can you use pickle juice. I heard yes. Just five Tbsp.

[@HealthCoachKait]

Yes!

[@RonaldKaylorPhoto]

This was very interesting, Thanks!

[@kristentaylor5359]

we can see it's Summer down under.. great tan!

[@letmehavemypeace1469]

1. Cook & Cool Rice/or Potatoes for 1 Hour to 24 Hours in Fridge Before Meal than Reheat Before Consuming 2. Prioritize High Protein/Some Fats Source First Than eat Carbs Last In A Meal 3. Drink 8 oz of Water w 1 Tbsp of Apple Cider Vinegar Before A Meal or With Carbs or Add White Vinegar to Potatoes.

[@HealthCoachKait]

❤️❤️

[@kidpoker007]

What do you consider a huge spike in Glucose?

[@HealthCoachKait]

An increase of more than 30 mg/dL (1.7 mmol/L) after eating.

[@HaohmaruHL]

How can you consume a placebo instead of ACV and not tell it's not ACV?

[@islandboy9580]

Theres a study out there showing refriged rice doesnt lower gi. I say try it and then test your glucose at 1 hr and 2 hr after you eat it to how much you rise.

[@HealthCoachKait]

Do you have that study? I've seen several that conclude the opposite. But you're right, you can test for yourself and find out!

[@islandboy9580]

@@HealthCoachKait i don’t, i read it last year as someone had linked it in a youtube vid. Seems theres always a study opposing the other. So i experiment on myself. There is a fiber powder for rice i use when making white rice and it works for me as glucose is usually like 125 or less after half cup with meal.

[@HealthCoachKait]

@@islandboy9580 ya that's the thing... There is a study that supports any theory when it come to nutrition. So you have got to make sure they peer reviewed and replicated.

[@derryshore5586]

@@islandboy9580 Look up beat diabetes and serious Keto..Both have tested pasta rice and potato on camera..All had a high BS rise

[@islandboy9580]

@@derryshore5586 thats why i say do your own test at home to see results as everyone varies. i use a rice fiber powder and i do not spike after 1/2 cup of rice with meal. no refrigeration.

[@jamestang96]

To the point where cooling the carbs to produce resistant starches leading to a reduced glucose absorption and hence lowered insulin spike. Since it is achieved through a resistance to digestion per se, does that reduce the overall digestion of nutrients? (TLDR: Would eating lesser hot carbs achieve similar effect to more cold carbs?)

[@averys9417]

Would using things like red wine or white wine vinegar or a more acidic (less thick and sweet) balsamic vinegar also have benefits? Or do the other additives negate the benefits and/or make it worse? Thank you - great tips and videos.

[@HealthCoachKait]

Any vinegar will work but you're correct that sweet ones (balsamic) will negate the benefits

[@Radhatter1]

Drink ACV before and after eating the carbs thats how

[@josephb7460]

Kait! Every morning i make my concoction. 8oz water, 1 scoop Perfect Keto electrolytes, 1 tblsp apple cider vinegar on an empty stomach. Yumm .................... 😎👍👍

[@HealthCoachKait]

👍👍

[@robcleeton2606]

Thanks for the info that was not only interesting, it was helpful.

[@HealthCoachKait]

🤗🤗

[@patriciaharris8532]

Hi Keith how about making keto low carb peanut butter cookies with stevia or honey to sweetened it? Please contact me soon.

[@bongabdon952]

Thank u coach kait for this very informative video.. God bless ur generous heart.

[@HealthCoachKait]

❤️❤️

[@azlynnbutler]

Hi Kait! I was just diagnosed with type 2 diabetes last month. I am 21 and a collegiate athlete. Mention I am a runner and very thin. Since I’ve been diagnosed I’ve been put on a rabbit diet it is terrible. My question is how do I keep on weight while already being small? What should I eat? & maintain blood sugar at the same time?

[@katiebeals1960]

Check out the you tube channel “Beat Diabetis” It’s helped me a great deal!

[@johnglasgow4176]

Does this include potato salad or maybe even potato chips would like to know thank you Kate

[@HealthCoachKait]

Yes, any potatoes!

[@PetiteD]

I did know these hacks already, but what I’d like to know is how we can calculate the net carbs in rice and potatoes that have been cooked and cooled (and potentially other resistant starches).

[@HealthCoachKait]

It is virtually impossible to know the exact amount it changes outside of a lab... there are too many factors 😔

[@PetiteD]

Awww, bummer. Good to know, thanks!

[@lindadroege5564]

The white vinegar in rice or potatoes okay ? Verses apple cider vinegar?

[@HealthCoachKait]

Yes

[@MariaDiaz-zb2we]

Great information thank you very much.

[@HealthCoachKait]

💛💛

[@khushbooshaikh613]

I really really love your channel😭😭

[@maryfolks9368]

My Auntie told me to melt sugar to a liquid then add it to my tea. Does this mean she could be right? Love this video Kait, you're my absolute favorite!!!

[@maryfolks9368]

I still think I am going to stick with healthy keto and IF. My pain is too much and pain is the main reason I'm one of your subscribers. 🤗

[@HealthCoachKait]

Unfortunately, melting sugar doesn't change how it will impact your blood sugar 😅 so you won't get away with that one! Thanks Mary! Happy New Year! 🥰

[@keithforbes8482]

High value as usual Kait.

[@maliaismail5297]

Asian fried rice (we usually use leftover rice) is on top of the list for cook and let it cool food. 😂

[@HealthCoachKait]

💯💯

[@caughtintheytriptide8811]

These are some great tips. Would this work for beans as well, the cook and let it stay in frig, and later reheat?

[@HealthCoachKait]

Yes, anything with starch!

[@caughtintheytriptide8811]

@@HealthCoachKait Makes my day!

[@zoanimationzdsa1704]

You are the best!! Kait

[@johnsmith1882-x2i]

Can you neutralize the ACV with baking soda or would that negate the effect?

[@HealthCoachKait]

That sound be fine!

[@ladiesfirst8773]

I lost 10 kg ,and taking too much tension, becoz i am looking very weak.now im only 46 .i want to gain waight .

[@cindimahtaj6455]

Thanks! Can a woman's monthly period increase blood sugar levels? Im not prediabetic or diabetic but im on my period and my fasting blood sugar level was higher this morning than usual.

[@keithforbes8482]

Thx Kait, super informative.

[@HealthCoachKait]

🥰🥰

[@ali-tr9tp]

doctor you and other doctors talked alot about insulin resistance but how long it takes to reverse diabetes type 2 thanks

[@HealthCoachKait]

Can be months or years

[@godzfamileeful]

What's the fastest way to get into ketosis? Do exogenous Ketones really help? Thanks Kait!

[@HealthCoachKait]

The faster you can deplete glycogen (stored carbs) the faster you will get into ketosis. By not eating (fasting) your body will burn through these stores. Exercise can help deplete it faster. Exogenous ketones will boost ketones, but if your glycogen stores are still full then once you burn through the ketones you will be in the same place. That being said, they can help you to fast longer.

[@godzfamileeful]

@@HealthCoachKait THANK YOU!☺

[@kh2945]

Another excellent vid, thanks!

[@HealthCoachKait]

🤗🤗