Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

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In this podcast, I will clear up confusion about the causes of insulin spikes and how each macronutrient affects your insulin levels. The three main macros are carbohydrates, protein, and fat.

There are many types of carbs. They’re ranked on a scale called the glycemic index, which indicates how quickly each type of carb raises your blood sugar. A carb high in fiber but not sweet, like a vegetable, will rank very low on the scale. Refined sugars rank very high.

As well, refined sugars and starches have the greatest effect on raising your insulin.

Does protein raise your insulin? Yes, to a degree. A moderate or small amount of protein doesn’t trigger much protein. But a large amount, in excess of about 8 ounces at once, will. And if you add sugar or starch to an excess amount of protein, the insulin spike increases. Then, if MSG is added as a flavor enhancer, your insulin will spike even more!

Low-fat protein will also trigger your insulin to a greater degree. There’s another scale called the insulin index, which ranks non-carbohydrate foods according to how much of an insulin spike they cause. The scale shows how leaner protein with less fat raises insulin more than fattier protein.

Of the three macros, fat has the least effect on your insulin. I mean specifically a pure fat like butter or coconut oil. The more fat a food is, the lower it ranks on the insulin index.

Dr. Eric Berg DC Bio:

Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional & natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government & the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning.

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Keto Macro - Insulin Spike Clarification