How to Tame Blood Sugar Spikes after Eating Potatoes
Broccoli, vinegar, and lemon juice are put to the test to blunt the glycemic index of white potatoes.
White potatoes have a high glycemic index, and consumption of high glycemic impact foods may increase the risk of diabetes. Normally, after a meal, we’d like our blood sugars to rise and fall gently and naturally. But with high glycemic foods like potatoes, we get an exaggerated blood sugar spike. This leads our body to over-compensate with insulin, forcing our blood sugars lower than when we started, which results in negative metabolic consequences, such as a rise in triglyceride fats in the blood, as you can see below and at 0:34 in my video How to Reduce the Glycemic Impact of Potatoes.
However, potatoes are a good source of vitamin C, potassium, and polyphenols, which may counterbalance their glycemic impact. This may explain why potatoes appear to have a neutral effect when it comes to lifespan, unlike other whole plant foods that have been associated with actively living longer.
In my last blog, I explained how the act of chilling cooked potatoes can dramatically lower their glycemic index, even if you then reheat them in a microwave. How else might we reduce the glycemic impact of white potatoes? The same way you make anything better in your nutritional life—add broccoli. Eating two servings of cooked broccoli with your mashed potatoes would certainly do it, immediately cutting the insulin demand by nearly 40%. In contrast, adding chicken breast makes things worse, and adding tuna fish makes things even worse still, nearly doubling the amount of insulin your body has to pump out, as shown below and at 1:31 in my video.
Why does plant protein make things better, but animal protein makes things worse? Because decreased consumption of branched-chain amino acids improves metabolic health. I cover this in my book How Not to Diet, as well as in my video on the topic.
Speaking of How Not to Diet, remember the section on vinegar? The graph below illustrates the blood sugar and insulin spikes that someone with prediabetes may experience after eating a bagel. When that same bagel is consumed alongside a tablespoon or so of apple cider vinegar diluted in about a quarter cup of water, though, the spikes are significantly reduced, as you can see below and at 2:10 in my video.
Does it work for potatoes, too? Simply chilling potatoes may cut down on the blood sugar and insulin spikes, but to get significant drops in both, you just have to add about a tablespoon of vinegar to drop levels by 30% to 40%. And that was just plain white distilled vinegar.
Is it the vinegar itself, or would any acidic condiment do? In a test tube, lemon juice appeared to have a remarkable starch-blocking effect, but you can’t know if it works in people until you put it to the test. And indeed, lemon juice reduces the glycemic responses to bread. And not just by a little, but by about 30%, as you can see below and at 2:50 in my video.
Now, the study participants were drinking a half cup of lemon juice, but that makes it even more remarkable that it was helpful because that added an extra half teaspoon of sugar, yet they still had a better blood sugar response. Vinegar is more potent, though. Just one to two tablespoons a day of vinegar diluted in water can significantly improve both short- and long-term blood sugar control in people with diabetes, which is why clinicians may want to include vinegar consumption as part of their dietary recommendations for their patients with diabetes.
Doctor’s Note
This is the fourth video in a five-part series on potatoes. Missed the first three? See:
What about the glycoalkaloid toxins in potatoes? I cover that and discuss the best kind of potato in my upcoming final video in the series: The Healthiest Type of Potato.
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How to gain weight Fast in few days | Weight gain Recipe| Result guaranteed!
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1 Cup white oats
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Avocado Chicken Salad – WellPlated.com
Avocado Chicken Salad is creamy, fresh, and packed with tender chicken, crisp celery, juicy grapes, and crunchy almonds. Made with Greek yogurt and avocado instead of mayo, it’s a lighter, brighter twist on the classic!
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Avocado chicken salad gives a new spin to a classic recipe.
Chicken salad is one of those recipes that’s easy to overlook. And with all that mayo, it’s definitely not the kind of fresh, healthy lunch I like to eat on the regular.
This avocado chicken salad has everything I love about traditional chicken salad, but in a form that feels a little more modern (and a LOT lighter).
Instead of mayo, you get creamy avocado and tangy Greek yogurt. And rather than one-note texture and favor, you get crunch from celery, sweetness from grapes, and a little extra something from toasted almonds.
Use leftovers or rotisserie chicken and this recipe comes together with just 15 minutes of prep work. Like my Curry Chicken Salad and Buffalo Chicken Salad, it’s perfect for a weekday lunch!
Ingredients and Substitutions
You’ll find the full ingredient list in the recipe card below, but here are a few helpful notes before you begin.
- Cooked Chicken. Shredded or diced. Rotisserie chicken works great here, or make a batch of my Crockpot Shredded Chicken.
- Greek Yogurt. Adds creaminess and a little tang without the heaviness of mayo.
- Lemon Juice. Brightens everything and keeps the avocado from browning.
- Dijon Mustard. Adds subtle depth and a little zip.
- Avocado. Rich, creamy, and buttery, this makes the chicken salad dressing feel decadent.
- Red Grapes. A pop of sweetness that balances the savory flavors. Dried cranberries or chopped dried apricots can be swapped in if you’d like.
- Celery. For that fantastic crisp bite and fresh flavor.
- Fresh Herbs. Dill or tarragon add a fresh, herby finish.
- Almonds. Toasted for extra crunch and nuttiness. Cashews are a good option too!
Step-By-Step Instructions
Start the Base (photo 1). In a medium bowl, combine the chicken, Greek yogurt, lemon juice, Dijon mustard, garlic powder, salt, and pepper.
Add the Avocado (photo 2). Using a spoon, scoop the avocado directly into the bowl in rough chunks.
Mix (photo 3). Stir to combine, using the back of a fork to lightly mash the avocado while keeping the mixture a little chunky.
Add the Mix-Ins (photo 4). Fold in the grapes, celery, herbs (if using), and toasted almonds.
Taste and Serve (photo 5). Add additional salt and pepper as needed. Serve on toasted bread, in lettuce wraps, or over a bed of greens. ENJOY!
How to Serve Avocado Chicken Salad
- Sandwiches. Pile it onto toasted No Knead Bread, croissants, or English muffins.
- Lettuce. Serve the salad on a bed of lettuce or wrap it up in Bibb lettuce leaves for a low-carb option.
- Crackers. Avocado chicken salad is awesome scooped onto buttery crackers.
- Wraps and Pitas. Wrap the salad in tortillas with lettuce or sprouts, or stuff it into pita bread.
Avocado chicken salad swaps mayo for creamy avocado and Greek yogurt, creating a fresh, flavorful filling for sandwiches and wraps.
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- 2 cups cooked shredded or diced chicken
- ⅔ cup nonfat plain Greek yogurt
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon Dijon mustard
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 2 large ripe avocados halved and pitted
- ⅔ cup red seedless grapes halved
- 1 ½ cups diced celery
- 2 tablespoons finely chopped fresh dill or tarragon optional
- ⅓ cup toasted sliced or slivered almonds
For Serving
- Toasted bread, lettuce cups, or mixed greens
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In the bottom of a medium bowl, place the chicken, Greek yogurt, lemon juice, garlic powder, salt, and pepper.
-
Using the tip of a small spoon, break the avocado flesh into rough pieces directly into the bowl.
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Stir the avocado mixture gently to combine, breaking up the avocado with the back of a fork but still leaving the mixture fairly chunky. Stir in the grapes, celery, dill, and almonds.
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Taste and add additional salt and pepper as desired. Serve on a toasted English muffin, inside a wrap, or over a bed of greens.
Serving: 1(of 4)Calories: 371kcalCarbohydrates: 18gProtein: 25gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 14gTrans Fat: 0.01gCholesterol: 54mgSodium: 435mgPotassium: 917mgFiber: 9gSugar: 7gVitamin A: 367IUVitamin C: 15mgCalcium: 100mgIron: 2mg
Tabata Abs Blast
Let’s smash these fast, fun core tabatas! I’ve got three 4-minute blasts to strengthen your core today, all built into this 20 minute class!
When you’re short on time this type explosive cardio workout is perfect to get your heart pumping and your energy flowing. The tabata format is an excellent way to efficiently trigger fat loss, especially the deep visceral fat around our organs that can release inflammatory chemicals and promote insulin resistance.
This workout will hit your front abdominals, obliques, back and deep core muscles to support better posture and alignment – in less than 20 minutes!
When you don’t have a lot of time to train, do what you can when you can and remember my “all or something” motto. A workout doesn’t have to be “long” to be effective and tabatas are by design meant to be short as you want to go all out.
You won’t need much time or any equipment for this super-fun circuit that will target your core from all directions to give you an awesome burn!
Let’s go!
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Tabata Abs Blast
Click to expand and see all workout move descriptions
Equipment: elevated surface
Tabata format: each tabata is a 4:00 block. Moves are completed in circuit style, going at max effort for 0:20, followed by a 0:10 second rest until done.
Tabata 1:
Jump Squat Touchdown Reach
- Begin standing with feet hip distance apart, core braced, and chest upright.
- Send your hips back as you come into a squat, bracing your core and keeping your chest up, keeping your knees tracking in line with your toes as you touch one hand to the mat.
- Powerfully drive through your heels to jump and land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force as you repeat, switching the hand that touches down.
- Repeat for allotted time.
- MOD: Make this low impact by removing the jump and performing a body squat, driving through the heels to stand and squeezing your glutes at the top.
- You can also use a chair/couch to guide your low impact squat form.
Hop Overs
- Plant your hands on a sturdy elevated surface about shoulder width with your body angled slightly to the right of the elevated surface.
- With a braced core, slightly bend your knees and power through your heels to explode off the balls of your feet, tucking your knees towards your chest as you hop over to land slightly to the left of the elevated surface.
- Be mindful that you are landing lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your knees should be in line with your toes as you set up to jump back to the right.
- Continue jumping from side to side for allotted time.
Tabata 2:
Box Jumps
- Begin by standing facing the box (or any sturdy elevated surface) you are jumping onto.
- With a braced core, slightly bend your knees and power through your heels to explode off the balls of your feet onto the box (use your arms to propel you and land softly on the balls of your feet), squeezing your glutes as you stand upright.
- Jump or step back down and repeat for allotted time.
- MOD 1: Make this low impact by removing the jump and perform step ups with alternating legs, being mindful to drive through the heel as you step onto the box.
- MOD 2: If you don’t have a box to jump onto, perform broad jumps:
- Begin standing at one end of the mat with feet hip distance apart, core braced, and chest upright.
- Drop down a little into a quarter squat, engaging through the glutes to explosively jump to the other side of the mat.
- Turn around and repeat for allotted time.
Alternating Side Knee Side Kick
- Begin by standing with your feet hip width distance apart, core braced, chest upright, and arms bent in a fighting position.
- Using the strength of your core, drive your left knee up to hip height (or lower if needed) then briefly tap your toe back to the mat.
- Lean slightly to the right, feeling stable and strong through the right leg as you powerfully kick your left leg straight out to the right side by first lifting the knee up and then driving through the heel, as if you were kicking a door shut.
- Plant your left foot back down and switch sides.
- Continue alternating sides for the allotted time.
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Tabata 3:
Elevated In and Outs
- Begin by sitting on your elevated surface with your knees bent, core braced, chest upright, and your hands holding on to the elevated surface outside of and behind your hips.
- Lift your feet off of the mat and draw your knees in towards your chest, then extend your legs as you lower your upper body with control.
- Continue alternating between drawing your knees towards your chest and extending your body out long.
- MOD: Keep your legs bent throughout this exercise instead of extending your legs long.
Mountain Climbers
- Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and a flat back.
- Using your core to drive the movement, alternate running your knees towards your chest for the allotted time.
- MOD 1: Perform this move with your hands placed on an elevated surface.
- MOD 2: Make this low impact by taking the run out of the mountain climber and alternating driving your knees in towards your chest.
Great job Rockstar! Remember you don’t have to do it ALL to be doing great! Check in with me to let me know how you liked that workout and if you have any questions, drop them below!
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- You have access 24/7 – It’s the gym that never closes, and the one you can take with you everywhere you go!
- Life Stages Training whether you’re in your cycling years, in perimenopause or post menopause, my programs have customizations just for you!
- Healthy Recipes and Nutrition Guidance so you can fuel smarter for your training and be on track to getting great results!
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How To Lose Weight During Pregnancy
If you want to know if it’s safe to lose weight during pregnancy, this is for you.
Most pregnant women worry about weight gain during pregnancy but you don’t need to if you do these things.
In this video I talk about how to safely lose body fat while pregnant so you don’t gain any excess weight and are able to have a healthy and fit pregnancy and position yourself in a place to lose all your baby weight quickly postpartum.
#pregnancy #loseweight #loseweightduringpregnancy #pregnant #pregnancyweightgain
If you want to do something about weight gain during pregnancy and would like to strengthen and tone up the body to help yourself have a better labor and faster recovery… Here is a great jumpstart that over 250,000 women have done.
https://www.fitpregnancyworkouts.com/21-day-pregnancy-challenge
Need help with your nutrition this pregnancy? Wish you could do something easy to get good nutrients in for you and your baby and also get your prenatal in?
There is … a PROTEIN POWDER SPECIFICALLY FORMULATED FOR PREGNANCY.
Check it out here.
https://www.mmflabs.com/mpower
Need a pregnancy diet plan to follow so you can have peace of mind and enjoy eating delicious meals?
https://www.fitpregnancyworkouts.com/pregnancynutritionplan
Worried about your postpartum weight loss? Don’t be.. I have a step by step guide for you and support.
https://www.postpartumworkoutplan.com/betterbodyafterpregnancyprogram
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