Skip to content

These DRINKS Raise Insulin & Blood Sugar (drink these INSTEAD)

  • by

Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $50!

So it’s pretty good to avoid foods that spike your insulin really high but it’s really good to avoid accidental spikes in insulin for example drinking some kind of beverage that spikes your insulin that you didn’t even know it would i mean talk about a hidden trap right so let’s focus on the drinks that you can consume that will not spike insulin okay but before

I do that let me just get right out in the open the things that you need to avoid beverages that have sugar that’s obviously going to spike your insulin beverages that contain high fructose corn syrup obviously going to spike insulin however there’s controversy because some people think that high fructose corn syrup is pure fructose and it’s not okay fructose

Like the sugar that comes from fruit believe it or not doesn’t spike insulin but unless you’re consuming a literal pure fructose you’re never going to have that situation because fruit even has fructose and glucose and high fructose corn syrup is just separated glucose and fructose so getting that off my chest let’s move into some fun stuff okay first one obvious

Carbonated water okay there is some weird stuff out there i think i saw like a reddit form a while back that talked about how the carbon dioxide that’s added into carbonated water to make it carbonated could spike your insulin no not the case it’s just water if anything there might even be a benefit so that one’s good to go okay now let’s move into one that has

Some controversy too that’s coffee coffee is confusing again because some of the data is a little bit conflicting okay now because of the caffeine content of coffee there’s a good chance you’re going to have an insulin spike that comes just from that okay but don’t go throwing away your coffee just yet just hear me out on this okay when you have a massive spike

Of caffeine it’s going to do a couple things it triggers the release of stored carbohydrates you have a little bit of stored carbohydrates that release but you also have a spike in adrenaline you also have a potential spike in cortisol these are your fight or flight responses so what those do is those of course trigger the release of stored glucose okay that can

Elevate glucose levels can potentially elevate insulin levels but it doesn’t necessarily mean that you’re having like a net negative effect let’s look at some research the journal of traditional and complementary medicine did a meta-analysis where they took a look at eight studies with 247 participants okay they found overall that coffee did lead to sort of over

A weekly time frame a slight elevation in insulin so at first that says okay i don’t want to do this when i’m fasting because it might spike my insulin and over the long term maybe it’s bad maybe coffee is triggering this insulin resistance but when you look further at the data you also see that this meta-analysis included studies cited studies that demonstrate

That consistent coffee consumption actually can lead to a potential 25 reduction in type 2 diabetes risk meaning that even if there is a short term little spike in insulin the benefit that you get over the long term from the polyphenols and some of the antioxidant capabilities actually could have a powerful positive effect on insulin resistance when you look at

How coffee is metabolized it’s metabolized very fast and whenever something is metabolized really fast like that it can definitely trigger an insulin spike so it’s not a huge surprise that there was a subtle little bump okay it’s kind of like if you look at a protein shake for example like whey protein absorbs very fast in a shake form and that quick absorption

Triggers an insulin spike albeit in that case it’s alongside glucagon but that’s a story for another day long story short is the net positive effect of caffeine and coffee outweighs the potential little insulin blip you’re also driving up what’s called ampk with coffee okay so caffeine is going to drive up ampk which allows your body to tap into its stored tissue

Better so even again if you have a little spike in insulin that net result that you get by releasing and liberating fatty acids and glucose could actually have a much more powerful effect over the long term so i say coffee is good to go this next one is kind of interesting this is beverages with sucralose and this is a double-sided answer here okay so beverages with

Sucralose you’ve got things like those ice drinks you’ve got things like diet hansen’s is sweetened with sucralose they use it as an alternative because sucralose is arguably better than aspartame at least in some people’s eyes here’s what’s wild okay in a fasted state like totally fasted it doesn’t seem as though sucralose really spikes insulin it doesn’t seem to

Have that much of an effect so although i don’t necessarily care for the stuff and i have pokes holes that i can poke in it i’m not going to tell you that it’s going to spike your insulin however there was a study that was published in the journal diabetes care this took a look at sucralose versus water after a glucose load so after a bunch of carbohydrates the

Sucralose group had a significantly higher spike in glucose and insulin than the water group what’s the deal there right so what’s possibly happening here and this is the hypothesis from the research groups is that it’s possibly changing the gut bacteria that is changing how the carbohydrates are handled okay there are some studies although somewhat inconclusive

That artificial sweeteners like sucralose can alter the gut biome potentially affecting glucose tolerance but it looks like by this study in the short term maybe the sucralose is altering the gut biome and altering how the glucose is utilized from a meal so what does that mean it means that as much as i don’t like to say it sucralose would probably be okay during

A fast but it doesn’t seem to be the best thing to have along with a carbohydrate meal so if you say like oh i’m going to have this piece of pizza but i don’t want to overload on a bunch of you know insulin spikes and carbs so instead of a diet so instead of a regular soda i’m going to have a diet soda diet hansen’s probably better off to just have water carbonated

Water because it looks like it’s going to spike the insulin still pretty darn high which brings me to the next one stevia there’s a lot of beverages sweetened with stevia you’ve got things like xevia you’ve got beverages that are like the little squeeze packets the little things that have like i don’t know liquid concentrates that have stevia at them those kinds

Of things that’s a big question mark what’s the deal with stevia well there’s a study that was published in the journal appetite that took a look at stevia versus aspartame versus sucrose okay and they had them consume these things directly before lunch and dinner for three days believe it or not the stevia actually ended up decreasing glucose and insulin after the

Meals what is going on here now i wear a continuous glucose monitor so sometimes i do notice that when i have things like stevia or monk fruit it drops my glucose and that would typically imply that maybe i’m having a little insulin spike right because insulin opens up the cell doorway so if i spike insulin then glucose might drop but they’re measuring insulin

Here too and they saw that insulin dropped so it looks like stevia may this is you know wishful thinking crossing my fingers may have sort of a glucose modulation effect which could be kind of cool so it doesn’t seem to spike insulin although i’ve seen some situations with monk fruit as much as i love this stuff monk fruit might be more insulinogenic but it’s still

Pretty negligible again i’ve noticed again wearing a continuous glucose monitor that when i consume monk fruit i tend to have a pretty aggressive drop in my glucose indicating that maybe insulin is spiking there’s lots of different stevia based drinks and stevia based kind of like concentrates stuff like that thrive market has quite a few of them they’re today’s

Video sponsor so no specific product in mind other than the fact that you might want to check out thrive just for your grocery shopping in general and pantry staples so if you’re doing something kind of low carb and you want to find options and beverage options and things like that for low-carb check out thrive market they’re an online grocery store you can filter

By category you can filter by like gluten-free you can filter by sugar-free filter by all the stuff so you can take what i teach in my videos and practically apply it to your shopping online it’s pretty cool and that link down below will allow you to save 25 off your first order which could be awesome plus you get a free gift when you use that link down below so

Again head on over there it’s your one stop shop you can make it so you can filter by whatever category and get everything delivered to your doorstep super easy peasy so they are down below in the description now the big one this one deserves its own video erythritol okay erythritol as far as what is put on a label it’s considered a sugar alcohol so a lot of times

It gets kind of roped into being a carbohydrate which can kind of be confusing because during a fast or when you’re not eating like yeah you could argue that maybe it’s going to be a food because it’s going to be metabolized to a certain degree but is it going to spike insulin well there’s a study that was published in the european journal of clinical nutrition

That compared glucose to erythritol and the results were pretty interesting they found that erythritol did not increase glucose or insulin no change at all but was even more wild is it wasn’t even fermented in the gut normally a sugar alcohol or you know a fermentable demonstrable or anything like that would get broken down by the gut microbiome okay and that would

Be some degree of metabolism which might instigate some kind of insulin response they found that 90 of the erythritol that was consumed was absorbed and then excreted in the urine in its whole form only 10 percent was actually degraded so only 10 was really metabolized the rest was just absorbed and excreted which means that you’re potentially getting a sweet taste

Without any real detriment now that being said there’s still question out there like how erythritol can affect the brain can across the blood-brain barrier there’s a lot of big question marks out there but as far as insulin and overall like kind of calorie energy load practically nothing and definitely good to go as far as insulin’s concerned in terms of beverages

That it’s in green tea this is a big one because there’s a lot of people out there that still say that the catechins in green tea can potentially trigger an insulin spike okay we’ll talk about catechins in a second let’s get caffeine off the table okay if caffeine and coffee triggers a little insulin spike then one would think the caffeine and tea might trigger

An insulin spike but the caffeine content of green tea is so low you’re definitely not having that issue there but let’s talk about catechins for a second the main catechin in green tea is egcg which you’ve probably heard of before egcg does not spike insulin in fact egcg has an inhibitory effect on the liver it inhibits gluconeogenesis in the liver okay so

Gluconeogenesis is where you are converting other substrates into glucose like breaking down protein or breaking down glycerol backbones from fatty acids things like that breaking that down into glucose it actually inhibits that and therefore drives up ampk when you drive up ampk you are definitely not spiking insulin because insulin would drop ampk so in the very

Sense of what the primary catechin of egcg is doing you are like the literal opposite of insulin that being said one could argue that the peaks and valleys of different catechins might actually trigger a small insulin spike but when you have the outweighing effect of egcg i think it’s safe to say that it’s not going to spike your insulin plus the satiety effects

The increase in potential cholecystokinin like how it can actually keep you satiated again is going to keep you from overeating in the future so i think the net effect in terms of insulin sensitivity is probably very very positive okay so just to recap here carbonated water good to go black coffee absolutely good to go super lows good to go in a fasted state but

Not along with food aspartame and saccharin not going to really touch on those because they’re very ambiguous and it’s hard to really get data on them okay then we have stevia going to be good to go might have a small insulin spike but it seems negligible monk fruit does seem to have a little bit of an insulin spike but still good to go especially if you’re doing

Like a low carb protocol okay erythritol although i’m not a fan of it when we’re fasting because there’s still question marks out there it doesn’t seem to spike insulin so especially along with a meal a drink that has erythritol in it seems to be really good green tea definitely good to go plus added benefits so as always keep it locked and here my channel i’ll see you tomorrow

Transcribed from video
These DRINKS Raise Insulin & Blood Sugar (drink these INSTEAD) By Thomas DeLauer