Blood sugar won't spike if you eat the 'only healthiest' carb that doesn't raise insulin

A health expert has revealed the only carbohydrate that doesn't send your blood sugar levels soaring. In a YouTube video, Dr Eric Berg DC pinpointed fibre as the one carb that "doesn't influence insulin", making it an ideal choice for those monitoring their blood glucose, like diabetics.

Dr Berg is renowned for his expertise in ketosis and intermittent fasting, and he's the author of 'The Healthy Keto Plan'. Ketosis is when the body opts to incinerate fat rather than glucose for energy, resulting in elevated ketone levels in the blood or urine.

Advocates of this metabolic state tout its benefits for shedding pounds, managing blood sugar, and diminishing the risk of heart disease. It's also linked to suppressing hunger, ramping up vitality, and enhancing skin condition.

He highlighted the virtues of fibre as the unique carbohydrate that doesn't wreak havoc on blood sugar levels, which is particularly beneficial for diabetics. He advised: "The best sources of fibre are non-starchy vegetables. This is because vegetables are rich in fibre, which is the only carbohydrate that doesn't spike your insulin. Fibre also feeds the microbes that help restore insulin sensitivity."

For stable blood sugar, opt for complex carbohydrates. Unlike simple carbs, these won't cause abrupt spikes in blood sugar; instead, they increase gradually, thanks to their fibre content and intricate starches that take longer to digest, reports Leicestershire Live.

The following types of carbohydrates will aid in optimising nutrition while keeping blood sugar levels steady. When consuming a meal or snack that includes carbs, it's beneficial to pair it with a protein source such as meat, a small portion of nuts, or low-fat dairy. This combination can help maintain satiety for longer and prevent abrupt blood sugar spikes.

• Whole grains: Opt for quinoa, brown rice, oats, barley, whole-wheat bread, and whole-grain pasta.
• Starchy vegetables: Sweet potatoes, corn, and peas are excellent sources of complex carbs.
• Legumes: Lentils, beans, and chickpeas are rich in fibre and protein, aiding in the slow absorption of carbohydrates.
• Fruits: Berries, apples, and other fruits offer fibre and nutrients, but be aware of portion sizes.
• Non-starchy vegetables: Broccoli, cauliflower, leafy greens, and other non-starchy vegetables are low in carbs and high in fibre.
• Nuts and seeds: Almonds, walnuts, chia seeds, and flax seeds provide healthy fats and fibre.

• Refined grains: White bread, white rice, and refined pasta can lead to rapid blood sugar surges.
• Sugary drinks: Soda, juice, and sweetened beverages are high in sugar and can cause blood sugar spikes.
• Processed foods: Snacks, pastries, and other processed foods often contain refined carbohydrates and added sugars.
• Indulging in sweets such as candy and cookies should be done sparingly.

• Combine carbs with protein and healthy fats: This can help slow down the absorption of carbohydrates and prevent blood sugar spikes.
• Choose whole, unprocessed foods: Opt for whole grains, fruits, and vegetables over processed options.
• Be mindful of portion sizes: Even healthy carbohydrates can raise blood sugar if consumed in excess.
• Stay hydrated: Drinking plenty of water can help regulate blood sugar levels.
• Regular physical activity: Exercise can help improve insulin sensitivity and lower blood sugar levels.
• Monitor your blood sugar: If you have diabetes or are concerned about blood sugar levels, regularly check your blood sugar to see how different foods and activities affect you.

Dr Berg, illustrating the positive effects of a healthy ketosis diet on blood sugar levels, stated: "On Healthy Keto, you want to keep your carbs under 30 grams per day. However, you do not need to count your carbs when you're eating leafy green vegetables on keto-they contain enough fibre that the net carbs are insignificant."

He further advised: "I always say that seven to ten cups of vegetables per day is ideal on healthy keto." He added: "If you have a gut issue that causes bloating, this may not be possible. Consuming vegetables on keto will help supply crucial nutrients, including vitamins, minerals, electrolytes, and phytonutrients.

"Vegetables also provide your gut with fibre, which nourishes your gut microbes. A healthy gut microbiome is important for reducing insulin resistance. Insulin resistance is the primary cause of weight gain and the inability to lose weight."

The human body relies on three essential nutrients: carbohydrates, proteins, and fats. These macronutrients are required in substantial amounts daily for the body to function optimally.

Before making any alterations to your health regimen or diet, it is crucial to first consult a physician and obtain a medical examination, diagnosis, and recommendation. Always direct any queries you may have about a medical condition to a physician or other qualified health provider.