Top 10 Common Foods You're Eating Wrong!

Hello Health Champions. Today we're going to  talk about the top 10 common foods you're eating wrong. Now these foods are probably going to  be a bit different than what you might think and if you stay with me to the end you're going  to understand what a huge difference it really can make to your health.

Food number 10 is oats  and the biggest thing here is the glycemic index which measures how quickly it raises your  blood sugar how quickly does it break down and turn into blood sugar so the reference is  glucose we usually compare to glucose and that has a standard number of a hundred and then we compare  other things to that for example white bread which most people know is not a great food it's  highly processed it's pure starch it breaks down quickly and it has a glycemic index of 70 which  is sky high already but if you look at what a lot of people are eating for oats which is quick  oats they have a glycemic index of 83. so that's more glycemic index it gets into your bloodstream  faster even than white bread on the other hand if you were to eat something like steel cut oats that  has a glycemic index of 42 so roughly half and that is a big difference now I'm not a huge fan  of grains in general but if you're going to eat a grain at all I believe it should be a gluten-free  grain and steel-cut oats would probably be a decent alternative so I've marked the glucose  in red because that's like crazy fast you don't want anything getting into your bloodstream that  quickly the white bread is like a dark orange the instant oats would be even more dark orange and  the steel cut oats i would put as yellow because it's not a great food especially if you're trying  to reverse a disease or a metabolic condition however if you tolerate oats really well if you're  insulin sensitive and you're just maintaining then it can be a reasonably healthy food now why can  there be such a huge difference between oats and oats well it has to do with how it's processed  and this applies to a lot of processed foods when we eat a relatively whole food it's  sort of like a cube that it's pretty solid it's dense it takes a while for enzymes and  digestive juices to get into it so it breaks down slower it's kind of like putting a big log  on the fire it's dense it's going to take a while whereas if we cut it up in pieces so if we take a  steel cut out and we roll it now it's going to be much flatter and they treat it with some heat and  some moisture before they dry it out so now it's much quicker for those enzymes to get into it and  if the steel cut oat takes like 45 minutes to cook the rolled oat takes like four or five minutes and  that also reflects in how quickly it digests in the body now the instant oat is going to be even  less than that so it's going to be just a sliver and therefore it's going to cook in a minute  and it's going to break down in seconds and this principle applies basically to all processed  food it's the difference between fruit and fruit juice for example where they break down the cell  walls it's going to get into your bloodstream much faster it's a completely different food now  number nine is lectins so animals can defend themselves they don't like to get eaten so they  can run really fast or they have claws and teeth to defend themselves plants don't have that so  they use chemical warfare they have proteins that act as irritants that are very hard to digest  that can make animals that eat the plants sick and some people react to these a whole lot more  for most people it's not a big deal for other people it's life-changing so one group of these  is called night shades and that includes things like tomatoes and bell pepper and eggplant so even  foods like the first three tomatoes bell pepper and eggplant that would be relatively healthy and  for most people are super healthy even on a low carb or keto diet they tend to not be so good if  you're sensitive to lectins potatoes i marked in yellow because they're much higher in starch it's  not really a bad food but if you have a metabolic condition you're trying to reverse then potatoes  would probably be something to avoid whereas if you're insulin sensitive and just maintaining  then it's an okay food to have once in a while if you're not sensitive to lectins and then we  have things like beans i marked them in yellow because they're notoriously difficult  to digest we have things like quinoa which people think is a grain a lot of people use  it to replace rice but it's actually a seed that sort of acts like a grain because it's so high in  carbohydrates so the dry weight of quinoa is 57 carbohydrates so it's almost like wheat or rice  and then we have corn which a lot of people think is a vegetable but it's actually a grain so it's a  very very common allergen a lot of people react to it even without knowing it and even worse it's a  GMO so that becomes an orange it's not something I would recommend unless again you are metabolically  healthy and you get the organic corn but again all of these things have plenty of lectins and  whether you react severely or not it's a good idea to kind of diffuse that and the way to do that  is to pressure cook them so if you cook them under high pressure you can raise the heat  so they cook at much higher temperatures and now you break down these proteins these  lectins and they don't have nearly the same impact or chemical properties anymore food number eight  is peanut butter and peanuts of course are not nuts they are legumes and therefore they're much  harder to digest than other nuts they actually contain lectins just like we talked about on  the previous slide because they're just like any other bean except they are much higher in fat and  protein and that's what makes them so attractive because it's a low-carb food it is very satisfying  and very filling so a lot of people like it not only in the low-carb community so if you eat it it  needs to be organic and unprocessed plus of course you need to not be sensitive to peanuts or to  lectins and when it's unprocessed that means that the oil separates because that's what happens when  you grind nuts and it also should have nothing added but maybe a little bit of salt if you meet  all those criteria then it can be a reasonably healthy food however if you eat the commercial  kind the big brands that have been around in most stores for the longest time that most people know  of then they're going to add corn syrup and sugar to it they're going to add things like soy  proteins to it and they're going to add emulsifiers in the form of hydrogenated fat so now  you're basically adding trans fat to this thing so all of these are red because these are horrendous  and toxic to the body and especially in quantities overall though I'm going to give these an orange  rating because the red stuff is a fairly small percentage and it's going to be offset by the fact  that it actually has pretty good protein and fat in it as long as you're not sensitive to lectins  number seven is seeds like hemp chia and flax and what these seeds have in common is that they're  very high in omega-3s they are the highest plant source of omega-3s of anything the very few  things that have omega-3 among the plants and these three seeds are by far the highest and while  most people hear about the omega-3s as only a good thing these polyunsaturated fatty acids being so  great for you we do need a small amount however these omega-3s are extremely sensitive to heat  and light and oxygen and just how sensitive are these omega-3s you might ask well if you compare  the alpha-linoleic acid which is the omega-3 that you would find in plants to the saturated  fatty acid that you would find in animals then this study suggests that if you compare this alpha  linoleic acid to a saturated fatty acid it is 2 500 times more sensitive 2 500. now that's just  one of those big numbers we have sometimes it's hard to grasp to put it in perspective so let me  do that for you what that means is that an omega-3 fatty acid will oxidize will get damaged as much  in three and a half hours as a saturated fat like meat would in one year so what that means is if  you break the shell if you grind this or make oil out of it it will start degenerating will  start getting damaged in minutes in a few hours it will be pretty ruined now the good news is  that nature has provided protection for these so as long as it's still in the shell then it's  protected it can last for weeks or even months in room temperature and still have a high quality  high freshness but as soon as you break that shell now oxygen gets to it and starts oxidizing and  damaging it so what you want to do is you buy these whole you grind them yourself and then  as soon as they're ground you put them in cold storage so in the fridge they'll probably last  several days maybe a couple of weeks if you stick them in the freezer they can last for months even  after you grind them so if you do everything right then you could get a healthy food it would have a  green rating but depending on how much oxidation how much heat and oxygen it's subjected to and  how long it could be yellow could be orange it could be red which means a really bad food  so it could be great for you or it could be really harmful number six is nuts and there's a  lot of talk about how we should eat these nuts some say we should eat them raw or maybe soaking  nuts and some say that you can roast them or toast them or do pretty much what you want with them so  let's look at what actually happens to the fats in the nuts so this goes back to the saturated versus  unsaturated that we talked about so if we have a fatty acid that is saturated then it's going to be  pretty much a straight line and every place where there's a carbon molecule there's going to be  just a little bit of a turn but it's going to be equally turning on both sides so it ends up a  straight molecule that's a saturated fat and it is very stable and non-reactive because there's  very few points to attack this to react with it so a saturated fatty acid like this has zero  places where it's unsaturated hence the name a monounsaturated fatty acid has one  place where it's unsaturated that means that it has a double bond someplace in there and  it's a little bit more flexible than a saturated fatty acid so olive oil for example is mostly  monounsaturated and that's why it's liquid at room temperature whereas a saturated fatty acid is  solid at room temperature a monounsaturated will often turn solid or semi-solid in the fridge and  most nuts have a lot of monounsaturated fatty acids but they also have a lot of omega-6 fatty  acids we've all heard about those and they have two places where they're unsaturated so they have  two double bonds and these are typically going to be liquid in the fridge as well and then some nuts  have a bit of omega-3s and they have three double bonds and these are going to be liquid even in  the freezer for the most part and then we have the fish oils which are the most unsaturated so EPA  is one of the components of fish oil that we're looking for that we need for our tissues and the  p stands for penta which means five and the DHA is the other fish oil which we need for brain  tissue and the h stands for hexa which is six so we go from a straight fatty acid and saturated  and mono it starts bending a little bit and with two three four five six it starts bending more and  more until with DHA it's really more like just a squiggle than a straight line and that makes them  more and more reactive to oxygen and heat so nuts are going to have a mix of mono saturated omega-6s  and omega-3s they're not ever going to have EPA and DHA - that's fish.

So the only nut that has  any significant amounts of omega-3 is walnut that has about 10 percent all other nuts are like  one or two percent at the most so what that means is you have to be much more careful in roasting  walnuts than any other nut what about omega-6s well walnuts are high in omega-6 as well  but virtually all nuts are high in omega-6s so they're going to be moderately heat sensitive  as well not as much as as the walnut but they're still going to be heat sensitive because the  omega-6 is still very sensitive and very reactive and it turns out that the only nut that doesn't  really have omega-6 or omega-3 would be macadamia so macadamia has mostly monounsaturated and  some saturated fat in it that makes it perfect if you were going to roast it now the more  omega-3s they have like a walnut i would suggest that you don't roast it or toast it at  all and just like we talked about before a lot of these nuts have lectins they are plants they  don't necessarily want to get eaten and the walnut has these anti-nutrients with phytates and enzyme  inhibitors and lectins so what you want to do then is you soak them you soak them for about 12 to  24 hours and this neutralizes a lot of these damaging substances and now you have a really wet  nut and you want to dry it but you want to dry it carefully so you put it in the dehydrator not in  a hot oven you can put it in the oven if you can change the setting low enough and you want to  keep it between 110 and 150 degrees Fahrenheit which is about 45 to 65 degrees Celsius and if you  do it this way you could do that with any nuts but especially with walnuts then you're going to do  a way with the harmful substances you're going to preserve all the good stuff in the nut the protein  the minerals the vitamins the good fatty acids and you're going to find yourself with a  healthy food you're going to find something that even though it does have some omega-6s  it's not like the plant oils the processed vegetable oils that you find in the store  these are going to be a very well balanced food and i wouldn't suggest that you overeat it  to try to get all your calories or all your satisfaction from nuts but it's a good snack and  also be very careful with what some people do is to roast them at high heat because that would  damage these nutrients and especially these fatty acids and turn it into something that could be  quite harmful number five is mayo and dressing and the first thing about this is that it's very  high in omega-6s but unlike the nuts that we just talked about this is an isolated concentrated  form of omega-6 they don't have anything else in them the nutrients are gone the protein is  gone and it's a much higher dose of omega-6s that's not balanced the next thing though is even  worse and that's how harshly processed they are they're processed with high heat high pressure  and then they start tasting terrible so now they have to clean them they deodorize them and de-gum  them and treat them with all sorts of chemicals so it has no similarity left to the seed or the  nut that it was pressed from and as a result the fats in there are going to be oxidized which  is not a great thing so if you had this once in a while then it wouldn't be too terrible so if you  use it only occasionally once a month a tablespoon or two then it's not going to kill you it's not  like sugar or eating doughnuts every day but it's still not a great thing so what's better is if  you make your own and now it all comes down to the quality of oil that you use and here's the problem  the healthiest oil that you could probably use for this would be extra virgin olive oil organic extra  virgin olive oil the problem now is this oil has such a strong taste that most people would try the  mayo once and never again so if you like mayo made from extra virgin olive oil more power to you  but if you don't then the next thing would be to use some other oil but you need to make sure  it's cold pressed so that you don't have any of the damage from the processing of the other oils  and here what you could find would be things like a walnut oil or an avocado oil but also keep in  mind that these oils are also going to have some flavor to them and the less processed they are  the healthier they are the stronger the flavor it's going to start dominating that mayo so  it's kind of like a trade-off and your best compromise is probably going to be a commercial  cold pressed avocado oil that's been filtered and it has sort of a mild flavor that's not too strong  to make mayo food number four is eggs and chicken and here the debate is over the different  production methods so we have caged we have cage free and we have free range and even though the  sound is better like cage nobody likes that and there's virtually no control or rules and then  cage free sounds so much better but it is only marginally better because these birds are still  all inside they're still crowded and then we get to free range which sounds wonderful oh they're  free they're out on the range but that doesn't necessarily mean that it means for the most  part they're still inside they're still crowded but they have theoretical access to the outside  if they live in this huge barn with thousands of other birds if there's a little door at the  end with a little patch of grass outside and they have the option to go out then technically  their free range so it could be a good thing but probably not so the minimum standard i would go by  is called pasture raised in in the united states i don't know what it's called in other countries but  it's basically a guarantee that these birds live outside for the most part they have 108 square  feet per bird and if you don't have that standard then try to find out where your eggs are coming  from find someone locally who produces eggs that you can go visit and see how the birds are treated  however they're treated is what you want for both your eggs and your chickens so if you have a  neighbor or some lady or some guy down the street then that would be perfect or even better is if  you have room and time and opportunity in your backyard and your neighbors will let you then make  some yourself raise some chickens number three is fish and here it can make a big difference between  a healthy and an unhealthy fish first we want to avoid farmed fish because the fish don't move they  live in very confined condition they have diseases and lice they feed them garbage so if that's how  healthy the fish is then that's how healthy it is for you second problem is if you cook the fish  and you overheat it then that's also not a good thing because we talked about these omega-3 fatty  acids the most sensitive are the fish oils so the EPA and the DHA that's why you always want  to cook the fish very very gently it's a very delicate food and the third issue is mercury that  fish live in the ocean that's full of mercury the larger the fish is the longer it lives the more  predatory it is the more it's going to concentrate mercury in its body however fish can be very  healthy if you select species that are low mercury and these are typically things like salmon does  really well the sardines do well mackerel does pretty well as long as it's a relatively small not  the king mackerel also all of the small flat fish are generally safe what you want to avoid are big  fish like shark and swordfish and tuna the large predatory fish and then if you cook them on low  heat and you make sure that they're wild caught now that fish can be very very healthy and it  can be something that you enjoy every week even several times number two is meat and most meat  sold in the U. S.