[Music] we've known for decades the beans have an exceptionally low glycemic index you give someone cooked beans peas or lentils and you don't even get half the blood sugar Spike you get with the same amount of carbs in the form of bread pasta or potatoes so if you're going to eat some high glycemic food like white rice consider having some beans with it and the more beans the better check it out as your bean rice ratio increases from left to right from more rice with some beans to more like beans with some rice you can
see these Trends towards improving cardi metabolic risk factors substituting one serving of beans for one serving of white rice was associated with a 35% lower risk of metabolic syndrome or pre-diabetes why do beans have such a low glycemic index maybe it's because they got so much fiber the absorption is just slower or something but it was this next study that blew people's minds start it out same as before give some of some bread for breakfast and get a big spike in blood sugar and insulin levels but give the same amount of carbs in lentil form
and you blunt the effect okay but now let's follow through to lunch at breakfast same as before Big Spike with the bread small Spike with lentils but then for lunch both groups got the same meal both got bread and those that had lentils 4 hours earlier with breakfast had less of a glycemic reaction to the bread at the time they called it the lentil effect but chickpeas appear to work just as well so it has since been dubbed the second meal effect eat lentils for dinner and then for breakfast even if forced to drink sugar
water you have better glycemic control beans moderating your blood sugar not just at the meal you eat them but hours later even the next day how is that even possible the mystery has since been solved remember what our gazillions of gut bacteria do with fiber they produce compounds like propionate with it which gets absorbed into our system and slows down gastric emptying slows the rate at which food leaves our stomach so we don't get as much of a sugar rush it's like symbiosis we feed our good bacteria they feed us back so you have a
bean burrito for supper and by the next morning it's time for your gut bacteria to eat that same burrito and the byproducts they create with it may affect how our breakfast the next morning is digested they figured this out by giving people retile infusions of the amount of propionate your good bacteria might make from a good burrito and you can see the stomach relaxed within minutes of the rectal infusion so I guess if you forgot to eat any kind of beans peas or lentils for supper and need to blunt the effects of your breakfast dut
it's theor radically not too late but in general I encourage people to administer their food orally [Music]
