10 Best High-Protein Foods to Reverse Insulin Resistance
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- Опубліковано 24 чер 2024
- Protein is key when working to reverse insulin resistance. Here are the 10 best high-protein foods to add to your diet!❗ ButcherCrowd brings 100% grass-fed beef and lamb, pasture-raised chicken and pork and wild-caught seafood straight to your door. Choose one of their curated boxes or customise your own. Use code: HCK15 to save 15% off your first box (Australia only): butchercrowd.pxf.io/Qy0Zox
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⚠️ 7-Day Insulin Resistance Masterclass healthcoachkait.com/IRmasterc...
Health Coach Kait (BSc Nutrition & Exercise) is a certified health and nutrition coach who specialises in blood sugar control and insulin resistance. You will learn how to improve your health through sustainable diet and lifestyle changes. Kait covers health topics like lowering blood sugar, lowering A1c, reversing insulin resistance, weight loss, abdominal fat loss, lowering blood pressure, reversing PCOS and more. Getting healthy does not have to be difficult. Small changes add up and lead to sustainable results!
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Every Day Electrolyte Supplement (HCK15) ➡️ hckait.com/sodiielectrolytes
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Continous Glucose Monitor (HCKAIT15) vively.com.au
0:00 Intro
0:40 How much protein should we eat?
1:20 The problem with plant protein
2:06 Best high protein foods
This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition. Some of the links above are affiliate links which means I make a small commission when you shop through them at no extra cost to you. I do not align myself with any brand that I do not 100% love, use and trust.
What's your favourite way to get more protein in your diet? 🍗
With the high meat prices right now, I'm adding eggs and small amounts of nuts and cheese along with some protein shakes.
I mix a scoop of my favourite unflavoured protein powder in my Greek plain yogurt.
All the above. I can't find grass fed Greek yogurt in my area, but I buy 3.5% grass fed unsweetened, and add stevia and vanilla. Grind together stevia 1/2 C of blueberries, 1/2 C avocado, and put yogurt over the top. Protein smoothies, different sources grass fed whey, pumpkin seed protein (good for prostate), Fish source collagen .
Fav smoothie, Semi green small organic banana with the peel, whey powder, peanut butter, grass fed or goat milk, two tblsp Extra virgin olive oil. 3 Tbls ground flax seed. Potato starch, and 1/2 cup avocado.
Eggs 😊
5 eggs, wild caught salmon and beef do the trick for me. Thanks for sharing kait, really appreciate it
Best high protein foods:
1. Beef
2. Eggs
3. Greek yogurt
4. Chicken (with the skin)
5. Wild salmon
6. Protein powder
7. Shellfish
8. Pork
9. Lamb
10. Kangaroo (lol)
A video on budget friendly protein sources would be greatly appreciated. Not sure how prices are in Australia, US is rising rising rising
Can do!
Wonderful idea! In South Australia we are really feeling the effects of rising interest rates & are continually having to adjust our budget.
Find a local farmer and buy in bulk, it’s way cheaper and we help local farmers. I’m in NorCal USA
Sardine strong protein cheaper if you go Costco for high quality one. We have no kangaroo here. We need also fat with protein. Dr. Berry is great video
In the UK too!
My daily diet consist of 2 eggs, 2cups of cooked lentil, 1 cup of yogurt, 200gm of chicken breast / liver, 250 ml full fat milk, 50gms of nuts & seed mixture, alongwith multigrain bread green veggies, raw carrots cucumber and capsicum,tomatoes 😊
so
This video I watched more than once to try and get it in my mind set...protein and leave out the carb sources....I can't do oysters/ clams...but shrimp beef lamb fish chicken definitely and am learning ways to make this a regular meal source...I always did actually but would ruin the process with cheap carbs
Thanks so much, Kate!! Hope I can get my sister to watch this video!! She eats very little protein, and mostly carbs and sugar from processed food, while I went keto, then mostly carnivore, and I feel great!! Hope YOU can convince her that we do need LOTS OF PROTEIN!! God bless you for helping people! ❤🤗🤗🙏🙏🙏
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Thanks Kait, I never stop learning from your content.
Great video, Kait!
Thank you so much for this, Kait! I was diagnosed with glucose intolerance and insulin resistance a couple weeks ago, and I immediately switched to the ketogenic diet. I’ve been watching your content in order to learn as much as I can in order to reverse this condition and heal.
You’ll do good with healthy keto.
I got rid of diabetes in less than a year.
Been on keto for two and a half years.
My pleasure! I am glad you are finding my videos helpful and sorry to hear about your diagnosis. However, it sounds like you are on the right track to making the necessary changes. You’ve got this! 🥳
Good luck with your Keto. Another helpful UA-cam resource is Dr. Becky Gillaspy (NOT a physician - I think she was a DC at one point but she has been coaching and teaching nutrition for years). Also - there is a young guy, British who is a REAL Physician has lost weight and kept it off through KETO, but is very relatable. Avoid Dr. Berg - he is a quack Scientologist and half the stuff he says is wacko.
Thanks Kate! You give such good advice.
Amazing Kait!!!! This video is fire!!!
Thanks Eric! 🤗
As always kait, wonderful information 👏 thanks for your expertise ❤
Such great information.... I ask everyone "how much protein should we consume each day?" No one can tell me but they always recommend protein at the fitness places. Thank you for answering my question. I have to watch my daily blood sugar numbers and make sure I walk 5,000 steps a day so I will watch all your videos to reverse insulin resistance. USA... California
Good advice Kaiti, I guarantee it will work. I am living proof. Hope you have a great day! The weather here is gorgeous 45 in the morning and 75 in the afternoon. Sunny and no wind!!!
Always so informative!
Great post and reminder of easy to source protein, thank you 😊
Thank you Kait for your good advice and tips ....
Hi Kait!! Excellent video. Many thanks 🙏🙏
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Great video. Well worth knowing. Thank you!🌹
Hi Kaiti, such a pleasure to watch your channel, your so knowledgeable. Going for labs tomorrow, I’ll keep you posted, love you ❤ bye!
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Thank you! I learn so much from you. God bless you!
Your advice is good for me because I am trying to get healthier with Kito but my wife and other family members are very healthy. Wither they should fallow this advice wasn't discussed much. Whish you had shared your knowledge on how they should balance their protein intake with fat. Thanks
Thank you for this video.. so informative.. I have been struggling with low glucose in the late afternoon and evenings, even after I just had dinner.. I have not been eating enough protein. Thank you so much
Kait, good to see you again! As always, great video. Definitely wanted to try this and because of you I have lost twenty pounds! I have seventy more to go! Keep up the good work ❤
Awesome! 20lb is huge. Keep crushing it!!
Thank you Kait!
You get an A+, Kaitlin!I. 100% correct on your information. I research things so I understand everything you are saying. Protein drink best from whey, specifically from grass fed cows. I uses both Whey isolate during the early afternoon to break my fast and at night why casein because it’s slowly absorbed into your system during the night. Strength training is also key for age longevity! ❤
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Hi kate i think you are beautiful and amazing for all of your healthy good work of awareness. I eat a 💯 percent of your food list and have been for some years now and I feel just wonderful as ever!!!!!
My birthday just past and a friend i hadn't seen stop by she complimented me on not having the little tummy fat i use to have and my weight has hold very well i don't even mention the word diet because the foods I eat is my life style and I just love it. So much energy and not all that mood swings and toxic attitude that most people are having because of the food. I have always been a very happy postve person anyway but kate I'm on top of the world laughing because laughter and eating the right foods are medicine for a happy and healthier life. Thank you for all of your health tips!!!! You are so blessed kate and God bless you i will continue to follow you. Keep moving forward and making a difference in our world we need you. I'm also working with my friends and family so they too can be healthy and have a good fruitful life. 🙏🏽👍💯😀🙌❤️❤️❤️
Thanks, Kait! Great video! I learn something in every video you produce. I usually eat four eggs a day, but after watching this, I may bump that up to five. I do enjoy all forms of meat, and I do buy the wild salmon. I visited Sydney once, and the first thing I did was try kangaroo. I thought it was delicious. Unfortunately, there are no kangaroos here in Minnesota. We do have whitetail deer however, and I do eat a lot of that. Keep up the good work! I'll be looking forward to your upcoming videos.
Deer is great too! Glad you enjoyed the video 😁
🇬🇧 Thank Heavens i found you !
Ive just recently become type 2
Diabetic.
Im 70yrs, slim, arthritic & otherwise no other health problems.
However ive been so confused as to what to eat or what not to eat
My grocery list has been crossed out again & again & its a headache!
Ive just started Metformin & eating porridge, eggs, blueberries, peanut butter & small amount of seeded bread.
Watching you has given me alot of good info!
I love salmon & oily fish
However ive a terrible sweet tooth & cutting out these things is hard but hey! My health is more important.
I have allowed myself a few squares of 70% dark chocolate on some days but im determined to wean myself off sugar completely.
Ive learned more from you than any other channel & its a huge relief to be given proper info
Ive crossed out bananas on my list ( which many diabetic experts say are fine...!)
Are sugar substitutes ok?
Like Slenda sugar?
I like my porridge( oatmeal) sweet.
Thank you for your vids!
You dont know how much you have relieved my confusion!
Peace
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Thank you Kait!🙃
Thank u so much Kait!
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Great video!
Thanks always enjoy watching your Videos. I learn a lot
❤️❤️
you are making me hungry! thanks!
I eat beef and 4 eggs Thank you Kate for sharing with us.I hope you have a great week.
Hi Kait!! Thanks for the Awesome Video 😎 👍
Hey hey!
Thanks Kait! I love your videos. So I switched ground beef for turkey meat instead. Does that have enough protein in a diet?
Your channel is extremely helpful. Thank you for telling us which foods are medicine.
Hi from Anchorage, AK! I am gifted with fresh wild caught salmon from a friend who has a cabin on a salmon fishing river. So good! I don’t get any , but some people here hunt moose and caribou. Kangaroo meat would be unique for most of us!
Thanks!
Txs for sharing your information. Can you use kefir, instead of Greek yogurt. I love eating kefir instead of Greek yogurt.
Great advice as always sweetheart 😘
Couldn't agree more about awesome eggs, Kate! My breakfast mainstay. The myths, lies and fears about fat and cholesterol thst have been propagated for 60+ years still have so many people afraid to eat the things that are actually really healthy for us. I eat *at least* 4 eggs every morning. Some days, 5 or 6. And on days when I want a bit of a change, I'll pair 3 (sometimes 4) with left-over chicken or ground beef. Throw in a bit of cucumber, coleslaw or red pepper for some veg, and ya got a powerhouse brekky that keeps me going til lunch. (I eat 2 or 3 meals a day. Intermittent fasting doesn't work so well for me. I'm still fighting IR. But IF stresses the body...which raises cortisol...which isn't a good thing when you live with anxiety disorder. It means cortisol's constantly elevated....which makes losing the visceral ab fat a constant challenge!) But people, eat protein & fat in good ampunts, please. Eating fat & protein doesn't *make* you fat. It's hormone dysfunction that's the culprit.
Thank you
Great video Kaitlin- what % fat would you recommend in the Greek yoghurt?
Hi! 😄Thank you from province of Québec, Canada
thank you
Love your hair and really enjoyed this video.
Sharon
Thanks Sharon! 😇
Hey Kait ,thanks to you and d-r Ekberg i dropped 12 kilos of fat ,never felt better
What is the best protein powder to buy, also I have cirrhosis of the liver would this diet be good for me?
Love it.
Great video
Very good,great video
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Kait thanks as always for the great advice in terms of getting more protein. I do love plain, creamy unsweetened Greek yogurt. I also love cottage cheese, ground beef, and if I cook ground beef, I put kerrygold Irish butter in there, a liberal amount. I'll talking about kangaroo, here in the US you know about the whopper sandwich, therefore if the Whopper is made out of kangaroo meat you're eating a hopper. All jokes aside I heard I did hear that kangaroo meat is quite healthy, and delicious. They are very cute and adorable creatures though
I love it kait!
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hi, do you think adding greek yogurt to a high protein diet would help reverse it?
I have not tried Kangaroo...but another one in the US that peaked in the 90s was ostrich. In Peru (native there), we eat a bit of guinea pig. As for one I absolutely love is organ meet (liver in particular), though you may have meant to include that under beef (which I think of muscle meat). Thanks for the video!
THANKYOU
Can u talk and how to fix metabolism damage ?
Well Kait you keep on doing praise God 🙏🏽 thank you again I'm so glad you're in my life and I really appreciate you. May you continue to be a blessing 🙏🏽❤👍🙌😊
Hi Kait - I've really been enjoying your videos (new sub). I'm working toward my ideal (200 pound) weight (I'm 6' 4") as a Type 2 Diabetic. Finding it challenging to consistently lose. My "ideal" Protein target would be 200 grams per day. I'm following an intermittent fasting regimen (lunch and dinner 12-8p window) and can't for the life of me figure out how the heck to get 100 g of Protein per meal while keeping my calories below 2,000 per day. Any suggestions?
I'm not a doctor, but I am a type 2 diabetic and lost 100 pounds over the last year. I wouldn't worry about calories as much as eating enough fat and protein to satiate you, and you won't be hungry. Which stops all the snacking in between your meals. Hang in there, you'll figure out what's good for you. Ditch all unnecessary carbs that builds visceral fat.
We’ve been giving Butcher Crowd a go, can vouch that the meat is top notch, good value. Worth a try if you are in Oz
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Wow, young lady! You have open my eyes and my mind! You are a wealth of information on insulin resistance and high blood sugar! How did you get so smart and smart you are :-) you have schooled me and I am off and running. Thank you so much you virtually saved my life smiley face.
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Can you please do a video that talks about someone that’s insulin resistance and histamine intolerant… what can we eat for fat and protein if a lot of them are high histamine. Thank you!
Kait, what if you have CKD? Don’t you have to be more careful about protein amount?
Hi! I just found your channel! I recently found out I’m insulin resistant and trying to figure out how to change my eating. What is your suggestion? Keto? Macros (40p/40c/20f)? Help! Thanks!
Thanks for the video! What type of fat would you cook the Kangaroo in? Butter, or animal fat like bacon?
What is your opinion on whey protein? I found a protein powder I like that has only 1 g of added sugar and I use unsweetened vanilla almond milk for a shake. Also what ratio of protein to fat should I look for when choosing different options of protein?
Hi Kait
Your videos are great and I have learned a lot! Could you possibly do a video on low carb diet and recommendation for pancreatitis and those of us without a gallbaldder? My doctor suspects I have pancreatitis flare up again and it happens everytime I try keto (moderate fat to avoid crashing from protein meals) for my insulin resistance, fatty liver and pcos. Twice I've gotten these flares I had been on keto for a few weeks (also coincides with my period along with constipation). Seems like I can't digest fats well on keto since I don't have a gallbladder and the pancreas inflammation, though on "regular' carb diet I had no flare ups (even eating high fat foods) but that was causing me all my metabolic issues. I'm so lost on what to eat and Dr's just say low fat but that causes me awful crashes/insulin spikes from protein with low carb meals with little to no fat.
Just FYI. As I've reviewed these "health" related channels since the pandemic I came across one that may be help with your situation. I emphasize "may" as it relates to one's confidence that an internet doctor or nutritionist can actually help beyond one's personal physician. There's an internet influencer by the name of Dr. Eric Berg (Chiropractor) who specializes in keto and intermittent fasting science. He was one of the first keto "experts" of the modern era and has an international audience. I'm confident I perused a couple of his videos last year where he discussed your experience. You may want to check him out. Last I looked he was on his way to 11 million subscribers, so he must be helping people. I wish you luck. I have your exact situation and been without my gallbladder for about 15 years. Yep, depending on what I eat or periods of anxiety I get pancreatitis as well. I'm in my mid 70's now so I don't worry about it as much. I take a daily probiotic and that seems to help some. I'm having a big piece of Coho salmon tonight for dinner, so we'll see how it goes :-).
@@marshcreek4355 Thank you for your comment. I'm sorry you're also going through that. I hope you were fine with the salmon. It's terrifying for me not knowing what the future will be or when I'll get another attack or what to eat. I'm on my second month of not being able to eat much, I feel it getting inflamed after every meal even water or just broth sometimes and even with fasting it doesn't help. I will be getting more tests soon.
I'm 40 and all these issues started for me a few years ago when I started having gallbladder attacks, they found it full of stones so I got it removed but my digestion issues continued only without the horrible pain but the same discomfort. Then it subsidized and I thought it had healed. But when I got covid a year ago it all came back at once it feels like, right after that I took an antibiotic and started keto and a week later got an attack like gallbladder ones only more on my left side. Left arm pain, neck, full feeling, gas, waves of nausea and some mild pain that moves from the front to the back and right side too, severe constipation and some night sweats and chills. It lasted about a month that time. This second attack is lasting longer and interestingly a similar thing happened. I got covid a third time, took antibiotics again (this time three because of a difficult uti) and was on keto for a little while and got the attack again.
I'm very familiar with Dr Berg, I've been watching him for years, his channel actually helped me develop health anxiety/GAD which I also have for the past year because I thought I was dying from watching his videos and the symptoms I was having, maybe I am, I don't know. My generalized anxiety gets worse whenever I eat especially when I get these attacks (I have 24/7 palpitations, buzzing feeling on my left side, dizziness and many other pains and symptoms and also whenever I am stressed at the slightest I'm sure that's not helping my health at all) For a while my dr was convinced all my digestive symptoms came from generalized anxiety and for almost a year since my last attack I had no issues eating the fattiest of meals as long as I had them with carbs. My dr thinks my vagus nerve is involved. It all feels like a nightmare sometimes. Sorry for the long reply. I wish you luck and hope you never have another attack again.
@@francescat.torres6168 Hello, Francesca. I am SO sorry you're going through all that you describe. What a tough health journey. My goodness. I sincerely wish that I had some insight or advice that would help. My issues pale in comparison. I just turned 73 and describe my health experience as before Covid and after Covid. I got hit with it in April 2020 with the original eeild type strain. Before that at age 69 I ran a couple of miles each day. Now I'm in my after Covid period with 2 1/2 years of Long Covid where It's fatigue everyday and some new medical problem with my body. This virus is no joke, and in your case having been through multiple infections, it just adds to everything else you have going on - anxiety and all! It's got be be horrible carrying the fear of not being able to eat or what food will set things off. What a conundrum. I sincerely hope and pray things get better for you.
What’s the best brand for Greek yogurt to get ?
Thank you for sharing! I’m struggling to get the protein in. What about adding Greek yogurt to your shakes? Is that a good way to get it in..drinking it I mean?
Yes!
Hi Kate,
Where do you get your LMNT from in Australia?
Salty thanks :)
Directly from their website! But I usually buy Sodii now because they’re Australian 🙌
Thanks so much for the info. 2 cups of greek yogurt? Lol i could never ❤
Ty Kait! And by the way, you look so healthy and beautiful ❤👯♀️
One of my favorite sources of protein is Icelandic cod liver!!!!!!!❤
Can we substitute curd instead of greek yoghurt as it is more readily available where i live
For pregnant women as long as shellfish are eaten while cooked is safe to consume and is great for babies while they’re still in your belly
What are your thoughts on protein shakes? I put some chocolate protein shake in my coffee in the morning
Oooooh you are looking absolutely stunning!!!! Haven't watched your videos in a while but glad I stumbled back on them, time definitely loves you ;) infinite aloha peace & light my friend 2 you & all you love!!! Cheeeeee Pono!!! 🤙🙏💓
How come no one talks about freshwater fish when talking about seafood ? What about trout. pickerel(walleye), yellow lake perch, catfish, smelt, bass, carp, to name a few.
Also, what is your favorite cut of steak and seasoning ?
Fresh water fish are great, cold water, oil fish often steal the spotlight because they are superstars when it comes to omega 3.
Scotch fillet with sea salt, pepper and garlic butter 🤤
Kait, I don’t eat a lot of meat due to digestive issues and Crohn’s and am on a mostly plant based diet. How can I reverse insulin resistance if I cant eat much meat?
What about Ostrage and Emu?
9:32 i had kangaroo once and i loved it!
What do you think about string cheese?
You say that increasing protein combats insulin resistance but how do we know when that is happening? How do we know we are no longer resistant?
Yes video please
What fat % Greek yogurt?
What do you recommend for vegans?
Very difficult to get enough protein AND keep carbs low avoiding animal products ☹️
Really hoping you would say hot dogs :) good info especially on the eggs
Air frying lamb chops is delicious!
I had to repeat the 4-5 eggs part. Tell that to the AHA. They recommend maybe 1 egg every 2 to 3 days. Your hair looks pretty by the way...
What about coconut based yogurt instead of Greek yogurt? I notice my chin breaks out if I have too much dairy.
It doesn't have a lot of protein. As long as it is unsweetend and you are getting your protein elsewhere then can be alright to include, but it's not an alternative.
Can I drink whey protein after workout? 😫 I’ve read its high on the glycemic index but get mixed information. Thanks in advanced.
Protein does not raise blood sugar. If your protein powder has added sugar/carbs then it will. Choose one that's whey + minimal ingredients 🙂
Thank you so much for your reply Kait! I admire so much what you for thousands of people, I’m a huge fan. I started keto and fasting but have not lost a pound 😢 I think I was not doing properly and will try again… thanks for all of this valuable information!
If I go with 30 grams of protein per meal, how much fat should I be consuming?
I don’t recommend tracking macros rigorously. I find that if you prioritise protein and add fat until satiety, macros fall into place. With that said, usually a 1:1 protein to fat ratio is ideal!
yes, Coach Kait! about the kangaroo eating,let's leave that where it is in Australia please! i can't, i just can't ok?😮😮😮😮😳😳😳😳😳🤔
I eat all the ones you mentioned except protein powder. How about cheese?
Oh but also not kangaroo 😅
Where are you in Australia I am in WA
SA! ❤️
Just curious...what does kangaroo taste like? BTW very informative video, thank you so much!
Very lean red meat!
I love anchovies, but how many of those little things would be enough protein? LOL
What about duck or turkey?
what about when u have high cholesterol do u still eat the fat?
Yes