Cooled Oats (Gluten Free)
Cook oats and let them cool, they become what is called an RS3 starch which has a small insulin spike.
FITFORGOOD GYM • February 9, 2022
Carbs to eat when Intermittent fasting or on Keto
Carbs to eat that do NOT spike Insulin
If you are currently intermittent fasting or following a keto diet and wondering what foods you can eat during the fast that will not spike Insulin and therefore not break your fast or throw you out of Ketosis.
Carbs that have the least Insulin spike.
These carbs are not digested in the stomach as much and hence do not spike insulin. Resistant starches are resistant to the enzymatic breakdown, because of their molecular structure. They do not break down in the Stomach, making its way into the small intestine then into the large intestine and benefits the microbiome(bacteria in the gut)
Rice(cooled)
Like the rice in Sushi which does not have the sugar added to it.
Plantain (Unripe)
Cold Bean Salad
So if you go get a salad when your busy at work get a cold bean salad(kidney beans, Lima beans, etc.), there is a high degree of resistant starch(does not digest as much) there.
Cassava
Cassava chips
Grapefruit
Raspberries
Have Amylase inhibitors and you can eat a cup of them that won't throw you out of Ketosis.
Psyillium
Baking with this. The best way to use psyllium husk powder is to bake with it! It functions as a thickener, binding agent, and texture enhancer, all in one. Add small amounts of powder (most commonly 2-6 tablespoons, depending on the recipe) to any baked recipe where a chewy texture is desired, such as bread or pizza crust.
Lentils
Red and Green Split Lentils,heat them and then cool them, having a small amount even on Ketosis will not affect you much.
Beans
Lima beans, organic no GMO Soybeans, eat them cold. Edamame has a low insulin spike.
Red and Green Split Lentils,heat them and then cool them, having a small amount even on Ketosis will not affect you much.
Low GI Index carbs.
Think of The Glycemic Index (GI) as a speed meter. The foods higher up the Index get broken down faster and hence has a higher chance to spike your Insulin. Foods Lower on the GI Index take longer to break down and therefor have a lesser chance to spike your Insulin levels.
Red Cabbage
So, if you want to make a coleslaw, mix Red Cabbage in there.
Edamame
You want to eat them cold. You wont get a lot of the carbohydrate impact. They are Amylase inhibitors.
Amylase inhibitors significantyl lower the activity of amylase, the digestive enzyme required to break down dietary starches into absorbable glucose. ... For example, adding beans to a serving of rice reduces the rise in blood glucose, an effect that may be due in part to the amylase-inhibiting action of beans.
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