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This content argues that individuals, particularly those with diabetes, can safely consume carbohydrate-rich foods like bread, rice, and potatoes without causing significant blood sugar spikes by employing specific, science-backed preparation and consumption strategies, challenging the notion that these foods must be entirely avoided.
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Bread, rice, potatoes. Doctors say skip
them if you have diabetes,
but they're everyday foods for most
people. Telling you to stop eating them
is not realistic in the long term. But
the truth is, you can eat them safely if
you are equipped with the right tricks.
I am Dr. Leonard Javier, board certified
physician. And here's what the 8 billion
blood sugar supplement industry doesn't
want you to know. Simple food
preparation tricks work better than
their expensive pills. The supplement
industry doesn't want you to see this
video, but since you are watching it
right now, you are special. Drop a
comment saying, "I deserve the truth."
If you believe healthc care information
should be free and accessible to
everyone. Only the supplement company
executives and the people who profit
from your confusion won't comment.
Because in this video, I'll uncover the
six science-backed strategies that let
you eat bread, rice, and potatoes
without spiking your blood sugar. And
stick around because strategy number one
is the most powerful of them all. A
simple trick that reduces glucose spikes
by 35% using the exact same meal you're
already eating. And by the way, if you
have family members that are avoiding
their favorite foods because they're
terrified of blood sugar spikes, share
this video with them as there's so many
people that are unnecessarily
restricting their diets and missing out
on foods they love without knowing there
are simple solutions. And a quick note,
even though I'm a physician, I'm not
your physician. So, please talk to your
doctor before you make any changes to
your diet or your medical regimen. All
the scientific references and
peer-reviewed studies are listed in the
description below if you want to see how
deep this research goes. Strategy six,
the resistant starch method. So, let's
start with one of the most powerful but
probably least known tools that we have
for blood sugar control and that is
resistant starch transformation. Now,
most starches, which would be things
like bread and pasta and rice, things
made out of flour, well, they break down
into glucose, and this is what raises
your blood sugar pretty quickly. And
those repeated blood sugar spikes is
what drives worsening insulin
resistance, and it leads to pancreas
dysfunction, which ultimately is what
makes your diabetes worse over time. But
resistant starch digests and behaves
very differently. Your digestive enzymes
are just not good at breaking down
resistant starch.
So instead of being broken down quickly
and spiking your blood glucose within 30
minutes, resistant starch travels all
the way to the large intestine where
your gut bacteria ferment it. And that
fermentation is what produces things
like short-chain fatty acids like
butyrate, which actually improve your
insulin sensitivity and help reduce
chronic inflammation and even feed the
lining of your colon cells. So, how do
you get resistant starch? Well, one good
trick is you can take your typical
starchy foods that would normally raise
your blood sugar and you just cool them
in the refrigerator for at least 12
hours and then heat them back up before
you eat them. And by doing that, that
will increase the food's resistant
starch content by two to three times.
That's a 150 to 200% increase. So, you
can take bread and pasta and rice and
potatoes. And when you cool it
overnight, part of the starch
crystallizes into this resistant form.
And it's a process called starch
retrogradation where gelatinized starch
molecules, specifically amalos chains,
they realign and form tightly packed
crystalline structures that basically
resist digestion in your small
intestine. So you can still eat your
favorite foods, but just cool them in
the fridge overnight and heat them up
later and enjoy the massive metabolic
benefits. And there's multiple studies
that show that just cooling cooked rice
or potatoes down to 39° F for 24 hours
significantly increases resistant starch
content by two to three times compared
to freshly cooked starches.
A study published in Nature found that
cooling rice at 4° C for 24 hours, then
reheating it increased resistant starch
from 0.64 g per 100 g to 1.65 65 g per
100 g. That's a 2.6 times increase. And
clinically, eating cooled and then
reheated rice or potatoes does lead to
reduced postprandial glucose. That's the
medical term for aftermeal blood sugar
and reduces insulin spikes by 40 to 50%
in people with type 2 diabetes.
Research published in the journal
Nutrients showed that chilled potatoes
reduced glucose spikes and insulin
levels by over 20% compared to freshly
cooked potatoes. So, if you're eating at
home, you do not have to give up bread
or rice or potatoes. Just cook it the
night before, cool it, or freeze it in
the refrigerator, and then reheat it
when you're ready to eat. It may not
taste exactly the same, but it's going
to be pretty close, and the blood sugar
benefits are very hard to ignore. Plus,
there's many other foods that are just
naturally high in resistant starch that
you can just add to your regimen without
any preparation. So, those would be
things like beans and lentils and
chickpeas and green peas. And you can
add whole grains like steel cut oats and
pearl barley. But resistant starch is
just the beginning. The next strategy
works even if you're eating out at
restaurants where you can't control the
preparation. Strategy five, the food
pairing principle. Okay, the next
principle is strategic food pairing. So
with carbs, we rarely eat them in
isolation in real life. And what you eat
alongside your carbs can dramatically
change your glucose response. And I mean
dramatically. And there are studies like
comprehensive metaanalyses of over 150
clinical trials that show that just
adding 25 to 30 gram of protein to a
carbohydrate meal can reduce the glucose
area under the curve by up to 50% in
healthy adults. And in people with type
2 diabetes, that reduction is even more
pronounced, up to 60%. And then we also
have evidence that dietary fat can also
blunt early glucose spikes because fat
helps with delaying gastric emptying.
That means food stays in your stomach
longer and it can help with improving
insulin clearance. And all of this
eventually improves your beta cell
function of the pancreas, which is the
part of your pancreas that makes
insulin. So that's why ideally we do not
want to eat starchy or processed
carbohydrates in isolation. Some
diabetes educators call this avoiding
naked carbs. And that's why rice and
beans is usually better than just rice
alone. Or potatoes with butter or
potatoes with olive oil and grilled
chicken usually produces a gentler
glucose spike compared to just eating
potatoes alone. And another powerful
thing we can do is we can add acid to
our meals. So it would be things like
vinegar or lemon juice or lime juice.
Many fermented foods like sauerkraut or
kimchi can help with that. So what they
do is they lower the rate at which
starch is broken down in your digestive
system by inhibiting the enzyme alpha
amaase. And vinegar, specifically acetic
acid, can also help with insulin
sensitivity in your muscle cells. And it
can actually blunt glucose spikes all on
its own by working on your liver gluconneogenesis.
gluconneogenesis.
That's the process where your liver
makes new glucose. And by the way,
another way you can supercharge your
food pairing is by eating your
carbohydrates last because food order
actually matters here. And the research
on this is absolutely fascinating. If
you start your meal with bread or juice
or rice, well, you just get a sharp
glucose peak within 30 to 45 minutes.
But if you eat your protein and your
vegetables first, wait about 10 minutes,
and then finish with carbs, well, the
stomach releases a much slower mix of
glucose into the intestines. So, we end
up absorbing that glucose much slower
and steadier. And the beauty is it's the
exact same food, the exact same
calories. But if you eat it in a
different order, that will give you a
completely different glucose curve, up
to 73% lower peak glucose. So this is
especially important in restaurants
where they like to give you bread or
chips and salsa before they bring out
your salad or your main entree. So eat
your salad and your protein first and
then go for the bread or the chips. It's
a very small behavioral change, but it
pays off huge metabolic dividends. And
there's multiple clinical studies that
show exactly that like this randomized
controlled crossover trial led by Dr.
Lewis Aron at Wild Cornell Medical
College and published in the journal
Diabetes Care that showed that people
with type 2 diabetes that ate their
protein and their vegetables before
their carbohydrates had a 73% lower
glucose area under the curve. The study
also found a 40% reduction in glucose
peaks at 30 minutes and 31% lower
insulin levels compared to eating carbs
first. And then there was a recent study
in Japan using continuous glucose
monitors in healthy Japanese adults. And
that study showed that eating rice last
significantly reduced postprandial
glycemic excursions, those dangerous
blood sugar spikes, by up to 50%.
But food pairing is just half the
equation. The next strategy takes
advantage of your body's natural glucose
disposal system that big pharma hopes
you never learn about. Strategy four,
the movement protocol. Now another thing
that can make a massive difference is
walking or moving right after a meal. We
have studies like this randomized
controlled trial from the University of
Otago published in the journal diabeta
that show that just a 10-minute walk
immediately after a meal can lower your
postprandial glucose by 12 to 22%
compared to sitting. It doesn't have to
be walking. Any kind of light activity
like cleaning up the kitchen or doing
dishes or climbing stairs or even
standing and doing lighthouse work can
make a measurable difference. But
walking has just been the most studied
and it's probably the easiest for most
people to do consistently. You just got
to remember that the best time to walk
or exercise would be as soon as possible
after a meal. Ideally within 15 to 30
minutes of finishing eating. That's when
your blood sugar starts to rise and
that's the window where movement is most
effective. The reason walking after
eating is so powerful is because walking
activates your solius muscles. The
solius is that muscle in your calf that
runs just below the knee down to the
heel. And the solius muscle is an
absolute metabolic powerhouse because it
can soak up glucose from your
bloodstream very quickly without even
needing insulin. It uses a different
glucose transport mechanism called
non-inssulin mediated glucose uptake.
And another thing that makes this muscle
so special is the fact that it's
composed of slow twitch muscle fibers,
which is what allows it to sustain
contractions for long periods of time
without fatiguing. So, you're burning
lots of glucose for a sustained period,
20, 30, 40 minutes before your muscle
gets tired. Recent research from the
University of Houston actually found
that engaging the soius muscle through
simple seated movements. They called it
solius push-ups can improve blood sugar
control for hours even while sitting.
But traditional walking remains the gold
standard because it engages multiple
muscle groups and has additional
cardiovascular benefits. Now here's
where it gets interesting. The timing of
when you eat your biggest carb meal also
matters tremendously. Strategy three,
the circadian timing strategy.
So, here's something most people don't
know. Do not eat your largest
carbohydrate meals late at night. The
later you eat carbs, the worse your
glucose response becomes, even if you're
eating the exact same food. And we have
numerous studies that show that eating
carbohydrates close to bedtime worsens
your ability to process glucose, even if
you do not eat a carb heavy meal.
Research shows the same meal eaten in
the evening will produce a 15 to 20%
higher glucose spike than if you ate it
at midday. And that's because
physiologically our insulin sensitivity
and our ability for the pancreas to
secrete insulin. All of that follows a
circadian rhythm to where we just can't
process glucose as well in the evening
as we do earlier in the day. Your body
is literally designed to handle
carbohydrates better in the morning and
early afternoon. By evening, your
pancreatic beta cells are less
responsive, your muscle cells are less
sensitive to insulin, and your liver is
more likely to convert excess glucose
into fat. And what makes it worse is
late night is when we get elevated
levels of endogenous melatonin, the
hormone that makes you sleepy, which
actually further reduces insulin
secretion by 40 to 50%. So less insulin
means more glucose stays in our
bloodstream longer. Research on
circadian glucose metabolism has found
that people who ate the same
carbohydrate meal at different times of
day had dramatically different glucose
responses with evening meals producing
significantly higher blood sugar spikes
compared to meals eaten earlier in the
day. So the earlier you eat your
carbohydrate- richch meals the better.
And I would recommend eating your last
meal for the day especially if it
contains significant carbohydrates
ideally at least 3 hours before bedtime.
This is why intermittent fasting and
timerestricted eating work so well for
blood sugar control. It's not just about
what you eat. It's about when your
body's metabolic machinery is optimized
to handle it. But even with perfect
timing, the quality of your
carbohydrates makes an enormous difference.
difference.
Strategy two, the carb quality matrix.
Okay. Next, a lot of people will tell
you to just cut out all carbs. And this
is going to help you reverse your
diabetes and fix your insulin
resistance. But it's really not the
carbs per se. It's the type and
processing level of carbs that cause the
issues with insulin resistance and
diabetes. Because not all carbs are
created equal. The way these carbs are
processed is what determines how fast
they're absorbed and how fast they hit
your bloodstream and spike your glucose.
So flour milled into a fine powder like
white bread or instant oatmeal or cream
of wheat digest extremely quickly.
Within 15 to 20 minutes, they're
flooding your bloodstream with glucose.
But whole grains or coarser grains or
intact kernels digest much slower over 2
to 3 hours and they just don't cause the
same dramatic spikes as processed carbohydrates.
carbohydrates.
So think of it like kindling versus logs
in a fire. fine flour, which is what you
see in white bread or cereal or pastries
or chips or crackers. Well, that's like
throwing sawdust into the fire. It burns
fast and it burns hot and creates this
intense heat spike. You get a massive
glucose surge followed by a massive
insulin surge followed by a crash. And
then on the flip side, you have your
steel cut oats or intact grain berries
or high-fiber carbohydrates like quinoa
or bular wheat. Now, they burn more like
logs, so they burn slower and more
evenly over time. And for your body,
that just means smaller and steadier
glucose curves instead of these sharp
spikes and crashes that damage your
blood vessels and exhaust your pancreas.
So, just like with resistant starches,
choose carbohydrates that are made from
whole foods, foods that are minimally
processed and high in fiber. Fiber is
probably the most important component of
carbohydrates that you do not want to
miss if you choose to include carbs in
your diet. Because for most people, the
benefits of extra fiber are huge and
just too hard to ignore. It slows
digestion, feeds healthy gut bacteria,
improves insulin sensitivity, and even
helps with weight management. Here's a
practical example. White rice has a
glycemic index of about 73 and almost no
fiber. Brown rice glycemic index of 68
with 3.5 gram of fiber per cup. But
here's the winner. Black rice or wild
rice has a glycemic index of 42 to 45
with 5 to 6 g of fiber per cup. Same
basic food, rice, completely different
metabolic response. The same principle
applies to bread. White bread has a
glycemic index of 75. Basically zero
fiber. Spikes your blood sugar in minutes.
minutes.
Sprouted grain bread like Ezekiel bread,
glycemic index of 36, packed with 4 to 5
gram of fiber per slice, and it includes
resistant starch naturally. Even better,
sourdough bread has a glycemic index of
48 to 54 because the fermentation
process partially breaks down the
starches and produces organic acids that
slow glucose absorption. For potatoes,
regular russet potatoes have a glycemic
index of 85 to 90. one of the highest of
any food. But sweet potatoes, glycemic
index of 44 to 61, depending on
preparation. Plus, they're loaded with
fiber and nutrients that improve insulin
sensitivity. And here's the key. You can
lower the glycemic index of any potato
by up to 40% just by cooking it, cooling
it overnight, which creates resistant
starch, and reheating it before eating.
Combine that with eating it alongside
protein and vegetables, and you've
transformed a blood sugar bomb into a
reasonable food choice.
Before we get to the final strategy, the
one that combines everything and that
the pharmaceutical companies absolutely
hate, show your support by liking this
video and subscribing. If you believe
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not controlled by corporations profiting
from your confusion and fear, hit that
subscribe button. If you're tired of
being told you can never eat normal food
again. If you're sick of expensive
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solution, subscribe to this channel.
Only the supplement company executives
and the pharmaceutical reps who profit
from keeping you dependent on expensive
products won't subscribe. You can't
afford to miss the complete blood sugar
optimization protocol in the next
strategy. Strategy one, the vinegar
amplifier. Now for the final strategy
that actually amplifies all the others
we've covered, and that is strategic
vinegar consumption. Most people think
of vinegar as nothing more than a salad
dressing ingredient. But research from
Arizona State University and
institutions around the world, has
revealed that vinegar, specifically the
acetic acid it contains, is one of the
most powerful natural blood sugar
regulators available. What makes vinegar
particularly special for glucose control
is its ability to inhibit the enzyme
alpha gluccoidase which is the same
mechanism that the diabetes drug
acarbose uses. With just 1 to 2
tablespoons of vinegar consumed before
or during a carbohydrate meal, you can
reduce the glucose spike by 20 to 35%.
And this matters because vinegar
directly slows down the rate at which
your stomach empties into your small
intestine, giving your body more time to
process the glucose gradually instead of
all at once. At the acetic acid in
vinegar also improves insulin
sensitivity and skeletal muscle by up to
34%. Meaning your muscles become better
at pulling glucose out of your
bloodstream without needing as much
insulin. This is huge for people with
insulin resistance or type 2 diabetes.
But what really sets vinegar apart from
everything else we've discussed is its
effect on hpatic glucose production.
Your liver constantly produces small
amounts of glucose through a process
called gluconneogenesis.
In people with diabetes or insulin
resistance, the liver often produces too
much glucose, especially overnight and
between meals. Studies have found that
consuming 2 tablespoons of apple cider
vinegar before bed can reduce fasting
blood glucose the next morning by 4 to
6%. That's the equivalent of what some
diabetes medications achieve, but
through a completely natural mechanism.
A study published in Frontiers in
Clinical Diabetes and Healthc Care
followed people with type 2 diabetes who
consumed 30 milliliters, about two
tablespoons of apple cider vinegar daily
for 8 weeks and found significant
reductions in both fasting blood glucose
and hemoglobin A1C, the 3-month average
blood sugar marker. A comprehensive
metaanalysis published in Frontiers in
Nutrition in 2025 reviewing multiple
studies confirmed that vinegar
consumption significantly improves
glycemic control in people with type 2 diabetes.
diabetes.
The best way to maximize the blood sugar
benefits of vinegar is to dilute one to
two tablespoons of apple cider vinegar
or red wine vinegar in a large glass of
water and drink it 10 to 15 minutes
before your carbohydrate containing
meal. This gives the acetic acid time to
start working on your digestive enzymes
before the food arrives. You can also
incorporate vinegar directly into your
meals, using it as a salad dressing,
adding it to marinades, using it in
cooking, or even just splashing it over
your vegetables. Many people don't
realize that combining vinegar with the
food sequencing strategy we discussed
earlier creates a synergistic effect.
Start your meal with a salad dressed
with vinegar. then eat your protein,
then finish with carbs, and you're
stacking multiple glucose lowering
mechanisms simultaneously.
The research on vinegar timing suggests
that consistency matters more than the
exact amount. People who used vinegar
daily with at least one meal saw better
results than those who used larger
amounts occasionally. And here's an
unexpected benefit. Vinegar has been
shown in multiple studies to increase
satiety, the feeling of fullness by up
to 55%.
Which means you naturally eat less and
feel satisfied with smaller portions,
particularly of carbohydrates. One
important note, always dilute vinegar.
Never drink it straight as the acidity
can damage tooth enamel and irritate
your esophagus. And if you have gastroparesis,
gastroparesis,
delayed stomach emptying, which some
people with diabetes develop, talk to
your doctor before using vinegar
regularly, as it may worsen that
condition. So, let's bring this all
together into a complete protocol you
can start using today.
The science is crystal clear. These six
strategies represent a science-backed,
clinically proven approach to eating
carbohydrates without destroying your
blood sugar control that goes far beyond
what most doctors tell their diabetic
patients and what supplement companies
want you to know. Here's your complete
action plan. Before your meal, drink one
to two tablespoons of apple cider
vinegar diluted in water 10 to 15
minutes before eating. This primes your
digestive system and improves insulin sensitivity.
sensitivity.
Meal preparation. Whenever possible,
cook your rice, potatoes, or pasta the
night before. Refrigerate overnight and
reheat before eating. This creates
resistant starch that reduces glucose
impact by 40 to 50%.
Meal composition. Never eat carbs alone.
Always pair them with protein, healthy
fats, and non-starchy vegetables. This
slows digestion and reduces glucose
spikes by up to 50%. Eating sequence:
Start with vegetables and protein. Wait
10 minutes, then eat your carbohydrates
last. This reduces peak glucose by up to 73%.
73%.
After eating, walk for at least 10
minutes within 15 to 30 minutes of
finishing your meal. This activates your
muscles to absorb glucose and can lower
post-meal blood sugar by 12 to 22%. Meal
timing. Eat your carbohydrate rich meals
earlier in the day, ideally at breakfast
and lunch. Keep dinner lower in carbs
and finish eating at least 3 hours
before bed. Carb quality. Choose whole,
minimally processed carbohydrates.
Steel cut oats instead of instant.
sourdough or sprouted grain bread
instead of white bread. Brown, black, or
wild rice instead of white rice. Sweet
potatoes instead of russet potatoes.
Now, I know what you're thinking. That
sounds like a lot to remember. But
here's the beautiful thing. You don't
have to implement everything at once.
Start with just one or two of these
strategies and gradually incorporate
more as they become habit. Always
remembering that consistency matters
more than perfection when it comes to
transforming your blood sugar control.
Maybe you start with just the food
sequencing strategy. Eating your carbs
last. That alone can produce dramatic
results. Then add the 10-minute postmeal
walk. Then start experimenting with
resistant starch by cooling and
reheating your rice and potatoes. Layer
in the vinegar before meals. Focus on
choosing higher quality, less processed carbohydrates.
carbohydrates.
And finally, shift your eating window to
frontload carbs earlier in the day. Each
strategy builds on the others, creating
a synergistic effect that can transform
your relationship with food and your
blood sugar control.
Your blood sugar doesn't have to spike
dangerously every time you eat bread or
rice or potatoes when you're armed with
these science-based strategies that work
with your body's natural metabolic
processes instead of against them. And
here's what's really exciting. These
aren't just strategies for people with
diabetes. Anyone who wants stable
energy, better mental clarity, reduced
cravings, easier weight management, and
long-term metabolic health can benefit
from controlling their glucose
responses. Because those blood sugar
spikes and crashes aren't just a
diabetes problem. They're an everyone
problem. They cause inflammation,
accelerate aging, damage blood vessels,
increase cancer risk, and contribute to
nearly every chronic disease we face. By
implementing these strategies, you're
not just managing diabetes, you're
optimizing your entire metabolic health
for longevity and vitality. All right, I
hope this is helpful. Stay healthy, keep
your blood sugar stable, and I'll see
you in the next video where we'll dive
deep into cheap foods that you can eat
to build your muscles and kill
sarcopenia and how to use them
strategically throughout your day. If
you believe everyone deserves access to
real health information, not just
fear-mongering from supplement
companies, subscribe to this channel. If
you're tired of being manipulated by an
industry that profits when you're sick
and scared, hit that subscribe button
now. Only those who profit from your
confusion won't subscribe. Thanks for
watching, and remember, you can eat
bread, rice, and potatoes again. You
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