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In this video, Dr. Berg talks about insulin and beyond insulin. A lot of times people have this idea that they need to lower their carbs to lower insulin and that they think about carbohydrates being the only thing that affects insulin. The more insulin that is spiked, the more insulin resistance you get.

1. Glucose – It will increase insulin
Lactose – does not increase insulin as much as glucose
Sucrose – is a combination of glucose and fructose that has different effects on insulin.

Out of the three - Fructose is the most dangerous. Fructose is mainly handled by the liver and the other sugars can be handled by different cells throughout the body and organs. So when you consume food that is high in fructose or high fructose corn syrup or agave nectar, you are going to overload the liver. You are going to spike insulin indirectly. The liver is going to start to generate excessive fat as a fatty liver and adipose tissue around the organs.

2. Sugar + Protein or Fat
Combining these together will increase the insulin response by 200%.

3. Carbs (Veggies, Fruit, Starch, Grain)
Vegetables create the least response to insulin because it has the least amount of sugar and has the most fiber. Even though fiber is a carbohydrate, it doesn’t affect insulin. So if the fiber is combined with something else, it actually helps buffer the insulin response. It helps lower insulin resistance from the gut or microbes.

4. Alcohol – it is what creates the damage to the liver in addition to the responses of insulin.
The insulin index is the list of foods that raise insulin. It is recommended to consume foods that are low in the insulin index. The higher the number, the greater the response of insulin. Just because something might lower your insulin doesn’t make it a healthy food.

5. Fat – It has the least response to insulin than anything. The purer the fat, the lower the insulin index is.

6. Sugar Alcohol – (alternative sweeteners) there’s a certain sugar alcohol that creates a different effect on the glycemic index.
Xylitol – lower response on the glycemic index (30)
Erythritol – zero response

7. Protein – Consuming a moderate amount of protein has a very small effect on insulin but it does increase insulin a little bit. And low-fat protein also will increase insulin more than higher protein.

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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, 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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