Ep. 5: Blood Sugar Part 2: Cravings, Anti-Fructose Misconceptions, and the Best Starch Sources — Key Takeaways
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Ep. 5: Blood Sugar Part 2: Cravings, Anti-Fructose Misconceptions, and the Best Starch Sources
Jay Feldman Wellness1h 7mApr 27, 2020
Watch the originalEat carbohydrates every 3–4 hours (smaller amounts if metabolically compromised) and prioritize tubers and starchy vegetables over white rice, with fat included in the meal to slow absorption and prevent blood sugar spikes.
Key takeaways
Starch hierarchy for blood sugar: tubers/squash > white rice > corn/oats (unless processed)
Starch hierarchy for blood sugar: tubers/squash > white rice > corn/oats (unless processed)
- Tubers and starchy vegetables have higher micronutrient density, aiding carbohydrate metabolism; white rice has minimal vitamins/minerals.
- Corn and oats contain more antinutrients unless nixtamalized or sprouted, which moves them closer to white rice tier.
Waxy short-grain potatoes and sticky/jasmine white rice digest faster and are easier on dysbiotic guts
Waxy short-grain potatoes and sticky/jasmine white rice digest faster and are easier on dysbiotic guts
- Amylopectin (branched starch) is hydrolyzed at multiple sites simultaneously; amylose (linear) digests slowly and can reach the colon, feeding pathogens.
- Waxy potatoes (new potatoes) over russets; sticky glutinous rice > jasmine > basmati in digestion speed.
Fructose consumed with glucose dampens blood sugar spikes and attenuates insulin surges
Fructose consumed with glucose dampens blood sugar spikes and attenuates insulin surges
- Fructose routes directly to liver, buffering glucose from entering blood rapidly — reducing rebound crashes.
- Pure fructose without glucose is rare in nature and poorly digested; the combination is what stabilizes blood sugar.
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In this video
- 1mintro
- 2mwhy we want to use carbohydrates to maintain steady blood sugar levels
- 8mthe effect of fructose on the liver; our liver’s ability to metabolize fructose
- 18mthe effect of starches on our blood sugar
- 23mthe relationship between carbohydrates, stress hormones, and how you feel
- 32mthe different types of starch-containing foods and which ones are ideal
- 42mhow to eat protein for optimal regulate sugar
- 48mcravings, hunger, restriction, binging, carb addiction, and what they mean about our energetic state
- 56muniversal principles that govern our health & physiology & the issue with “everything in moderation”
- 1h 0mthe influences of marketing and industry in health research & advice
“fructose actually increases the clearance of alcohol by driving liver metabolism.”
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