Broccoli, vinegar and lemon juice have been tested to reduce the glycemic index of white potatoes.
White potatoes have A high glycemic index and consumption of foods with a high glycemic effect can increase the risk of diabetes. Usually, after eating, we want our blood sugar to be get high and falling gently and naturally. But with high glycemic foods, like potatoes, we get too much blood sugar at once. This causes our body to overcompensate with insulin and drop our blood sugar lower than when we started, which causes negative metabolic effects such as increased blood triglycerides, as you can see below and at 0:34 in my video. How to reduce the glycemic effect of potatoes.
However, potatoes are good source of vitamin C, potassium and polyphenols that can balance their glycemic effect. This may explain why potatoes have a neutral effect compared to other plant foods consumed throughout their lives. related with a longer active life.
In my last blog, I explained how the act of cooling mashed potatoes can make a big difference lower their glycemic index even if you reheat them in the microwave. How else can we reduce the glycemic impact of white potatoes? As soon as you do something better in your nutritional life – add broccoli. to eat Two servings of steamed broccoli with your baked potato will certainly do the trick, instantly reducing insulin requirements by about 40%. Baraks, to add chicken breast makes things worse and to add Tuna makes it even worse and nearly doubles the amount of insulin your body has to produce, as shown below and at 1:31 in my. video.
Why does plant protein make it better, but animal protein makes it worse? Because the consumption of branched chain amino acids is reduced makes it better metabolic health. I will explain this in my book How not to dietalso in me video in the subject.
About How not to dietRemember the vinegar season? The graphic below describes the rise in blood sugar and insulin that a person with diabetes can experience after eating baked goods. When the same bugel is consumed along with a tablespoon or so of apple cider vinegar diluted in about a quarter cup of water, the spikes are significantly reduced, as you can see below and at 2:10 in mine. video.
Does it work for potatoes too? Simply put cooler potatoes can reduce blood sugar and insulin spikes, but to significantly reduce both, you need to add about a teaspoon of vinegar to lower levels by 30% to 40%. And it was just pure white vinegar.
Is it the vinegar itself, or some other flavor that makes it acidic? In a test tube, lemon juice appeared until you put it to the test, until you have a wonderful starch-binding effect, but you can’t know if it works in humans. And indeed, lemon juice reduces glycemic responses to bread. And not just a little, but about 30%, as you can see below and at 2:50 in my video.
Now, there were participants in the study to drink half a cup of lemon juice, but it’s even more interesting that it was helpful because it added an extra teaspoon of sugar, but they still had a better blood sugar response. However, vinegar is stronger. Just one to two spoons a day of vinegar diluted in water can significantly improve short-term and long-term control of blood sugar in people with diabetes, so doctors want to include the consumption of vinegar as part of their dietary recommendations for patients with diabetes.
Dr.’s comment
This is the fourth video in a five-part series on potatoes. Did you miss the first three? See:
What about glycoalkaloid toxins in potatoes? I will cover this and discuss the best potato varieties in my upcoming video series: The healthiest type of potato.
