"This Will Shock You" - Avoid These 'Healthy' Breakfast Foods To Live Longer! | Jessie Inchauspé

1. 0:00 – 1:20

   Why oats can spike blood sugar (and how to ‘dress them up’)

   1. RCDr. Rangan Chatterjee0:00

      I wanna make this so practical for people.

   2. JIJessie Inchauspé0:02

      Yes

   3. RCDr. Rangan Chatterjee0:02

      I want people to get your books for sure to get all the science and all the tips, but I really want some kind of ... Maybe we could go through some common foods-

   4. JIJessie Inchauspé0:10

      Mm

   5. RCDr. Rangan Chatterjee0:10

      ... for example, or common things that people do-

   6. JIJessie Inchauspé0:12

      Mm

   7. RCDr. Rangan Chatterjee0:13

      ... just to explain blood sugar and maybe what people might be able to do, like, about it to limit the spike.

   8. JIJessie Inchauspé0:20

      Yeah.

   9. RCDr. Rangan Chatterjee0:20

      Oats, right?

   10. JIJessie Inchauspé0:21

       Ah, I was gonna say oats.

   11. RCDr. Rangan Chatterjee0:22

       Oats, right? A, a common breakfast food all over the world-

   12. JIJessie Inchauspé0:26

       Yes

   13. RCDr. Rangan Chatterjee0:26

       ... which may not be the best thing in all situations. Talk to us about oats.

   14. JIJessie Inchauspé0:32

       So oats are a grain, and grains are full of starch. And as I explained, there's two types of food that create glucose spikes in the body, starches and sugars. So oats are a starch. And actually if you look at starch, it's just one long chain of glucose molecules attached hand to hand.

   15. RCDr. Rangan Chatterjee0:50

       Mm-hmm.

   16. JIJessie Inchauspé0:50

       And when you eat starch, those glucose molecules get freed, and then it creates a glucose spike. So oats in the morning, if you're just having oats, you're just having starch, which means glucose spike. So if you have oats and you feel hungry two hours after eating them, or if you feel tired at any moment during the day, or if you have other symptoms that you wanna take care of, you might wanna look at your oat situation. You have two options. One, you can learn to put some clothes on those oats. So maybe some nut butter. Maybe you can put some

2. 1:20 – 2:45

   Savory breakfast formula: protein first, keep sweetness out

   1. JIJessie Inchauspé1:20

      protein powder in there. Maybe you have a little egg, you know, a little soft-boiled egg in the oats, make it like savory oats. Uh, you can find lots of nice little combinations to put protein, fat, and fiber in the oats. Other option, you just change your breakfast completely, and [laughs] and you go for what I call the savory breakfast. And in the Glucose Goddess method, lots of recipe ideas, beautiful, but the principle is the following. A savory breakfast that keeps your glucose levels steady and helps you feel amazing is built around protein.

   2. RCDr. Rangan Chatterjee1:53

      Mm-hmm.

   3. JIJessie Inchauspé1:53

      So eggs, fish, nuts, tofu, protein powder, leftover from dinner, leftovers from dinner, one of my favorite ways to get protein in.

   4. RCDr. Rangan Chatterjee2:02

      Me too.

   5. JIJessie Inchauspé2:02

      I had leftover, um, butter chicken for breakfast this morning. I had Indian food last night, butter chicken for breakfast. Perfect. And then you can add some fiber or some fat to that, so, you know, olive oil, butter, avocados, maybe a bit of spinach if you want. And then the most important thing to remember is that in a savory breakfast you should not eat anything sweet, except if you want some whole fruit for taste. No fruit juices, no jam, no sweet cereal, no sweet yogurts, et cetera. You can still have sweet foods later in the day, but for breakfast, if you wanna set yourself up for success, it's very important to not have sweet food. And then starch you can as well before taste. So you can have some oats before taste, you know, if your body really feels like them.

3. 2:45 – 4:15

   On-the-go breakfasts: coffee shop swaps and batch-prep ideas

   1. RCDr. Rangan Chatterjee2:45

      See, a lot of people will feel that they don't have time in the morning to make a breakfast, and they will get on the road to work-

   2. JIJessie Inchauspé2:54

      Mm-hmm

   3. RCDr. Rangan Chatterjee2:55

      ... and they'll stop off at a coffee shop, and they'll pick up a coffee, and they may get tempted with pain au chocolats or croissants or pastries.

   4. JIJessie Inchauspé3:05

      Get a ham croissant instead of a chocolate croissant, right? 'Cause at least it has some protein in it. Or maybe on Sundays you can make a big batch of soft-boiled eggs, and you can take a couple with you every day. Or in my book I have a, a recipe for egg cups, which are really delicious. But at the coffee shop, maybe they have nuts. Maybe they have a toast with something savory on it.

   5. RCDr. Rangan Chatterjee3:27

      Yeah.

   6. JIJessie Inchauspé3:27

      But I agree, it's a difficult food landscape to navigate.

   7. RCDr. Rangan Chatterjee3:29

      It, it, it really is, and I think, you know, having a savory breakfast is game-changing-

   8. JIJessie Inchauspé3:35

      Yeah

   9. RCDr. Rangan Chatterjee3:35

      ... when you've never done it. Um, you know, for, for years, like you, I've been talking to patients about eat your dinner for breakfast.

   10. JIJessie Inchauspé3:42

       Yes.

   11. RCDr. Rangan Chatterjee3:43

       You know? Cook too much, and in the morning heat it up.

   12. JIJessie Inchauspé3:46

       Absolutely.

   13. RCDr. Rangan Chatterjee3:47

       And there's a couple of people to mind who ... I won't share their story now. I think I've spoken about them on the podcast before, and I wrote about one of them in, in, uh, in one of my books. Completely different experience of life.

   14. JIJessie Inchauspé4:01

       Yes, I say that sentence.

   15. RCDr. Rangan Chatterjee4:03

       They-

   16. JIJessie Inchauspé4:03

       Absolutely

   17. RCDr. Rangan Chatterjee4:04

       ... c- it's just-

   18. JIJessie Inchauspé4:05

       Absolutely

   19. RCDr. Rangan Chatterjee4:05

       ... they're, they're going into the world, but the, their cognition-

   20. JIJessie Inchauspé4:08

       Yeah

   21. RCDr. Rangan Chatterjee4:08

       ... their work performance, their hunger, completely different.

   22. JIJessie Inchauspé4:13

       It's like stepping through the mirror, you know, in the movie.

   23. RCDr. Rangan Chatterjee4:15

       Yeah.

   24. JIJessie Inchauspé4:15

       Completely.

4. 4:15 – 5:52

   How cereal became ‘normal’ breakfast (and what was lost)

   1. RCDr. Rangan Chatterjee4:15

      And if you think about what is the common breakfast now in the West, and not only just the West, um, in India, where I used to go every other summer and spend six weeks in India, 'cause that's where all my family used to live and, and many of them still do, and I can still remember so clearly that, you know, I'd play with my cousins, but they were still at school in the summer, you know? Different timetables and different, you know, year, um, and term times. In India, they would have a full-on meal before they went to school for the day. They'd have, um, you know, they'd have vegetable curries.

   2. JIJessie Inchauspé4:51

      Mm-hmm.

   3. RCDr. Rangan Chatterjee4:51

      They'd have, you know, a, a whole plate full of foods. And I remember, this is a little while ago now, but it all started to change when companies like Kellogg's got on-

   4. JIJessie Inchauspé5:02

      Yes

   5. RCDr. Rangan Chatterjee5:02

      ... and started marketing aggressively.

   6. JIJessie Inchauspé5:04

      Yeah.

   7. RCDr. Rangan Chatterjee5:05

      And it changed to being, "Oh, these quick and easy ... You know, we can ... This is, this is advancement," right? "This is e- this is us making progress. We can make a quick and easy breakfast with cereal, milk on top, and off we go." But actually, through the lens of blood sugar-

   8. JIJessie Inchauspé5:19

      But this wa-

   9. RCDr. Rangan Chatterjee5:19

      ... huge difference, right?

   10. JIJessie Inchauspé5:20

       This was invented. We all used to eat breakfast that was just like any other meal.

   11. RCDr. Rangan Chatterjee5:24

       Yeah.

   12. JIJessie Inchauspé5:24

       And then food companies were like, "Hmm, cereal for breakfast. Let me think about that. It's really cheap to make. It's addictive. People will get pleasure from it. Let's tell them that they should have cereal and orange juice in the morning." That was invented. It's a marketing thing going on. The best thing for breakfast is dinner, I completely agree with you. Or even upgrade, dinner in a pan, plus you crack two, two eggs, so you make like a-

   13. RCDr. Rangan Chatterjee5:48

       [laughs]

   14. JIJessie Inchauspé5:48

       ... a little, like [laughs] a breakfast version of the dinner, right?

   15. RCDr. Rangan Chatterjee5:52

       Yeah.

5. 5:52 – 7:03

   Why sweet/starchy breakfasts drive rollercoasters—and impact kids, too

   1. JIJessie Inchauspé5:52

      But completely, like, if you have something sweet and starchy for breakfast, massive glucose spike, glucose rollercoaster, sugar addiction-

   2. RCDr. Rangan Chatterjee5:58

      Yeah

   3. JIJessie Inchauspé5:58

      ... inflammation, poor energy. So breakfast is really the worst time to eat just sugars and starches, but it's the time where most of us eat just sugar and starches.

   4. RCDr. Rangan Chatterjee6:07

      And it's, it's the common breakfast for children.

   5. JIJessie Inchauspé6:10

      I know.

   6. RCDr. Rangan Chatterjee6:11

      Which ... And I understand the pressure on parents, you know, maybe two parents working, maybe-Not enough time, you know, m- financial concerns. I, I understand all of that

   7. JIJessie Inchauspé6:21

      Or not knowing

   8. RCDr. Rangan Chatterjee6:22

      And not knowing. But it really isn't the best breakfast to give your kids, even from a school performance perspective.

   9. JIJessie Inchauspé6:28

      Yeah

   10. RCDr. Rangan Chatterjee6:28

       And I wonder how many behavioral issues at school mid-morning, right, which get detentions and gets sanctions for in the school, how many of those are actually blood sugar issues? It'd be very interesting to do a study on that someday.

   11. JIJessie Inchauspé6:43

       It would. You know, I grew up eating a Nutella crepe every morning for breakfast from the ages of, I don't know, 5 to, like, 16. Nutella crepe.

   12. RCDr. Rangan Chatterjee6:50

       Now, that does sound delicious.

   13. JIJessie Inchauspé6:52

       [laughs]

   14. RCDr. Rangan Chatterjee6:53

       But, but, but-

   15. JIJessie Inchauspé6:53

       And then I was exhausted at 11. I was f- I felt so hungry that my stomach would hurt, you know? And it would... definitely affected my day on a daily basis. I just thought it was normal, but no, it was not normal.

6. 7:03 – 7:59

   Plant milks and blood sugar: why oat/rice milk often spike

   1. RCDr. Rangan Chatterjee7:03

      Well, what has your research shown about plant milks?

   2. JIJessie Inchauspé7:08

      Mm.

   3. RCDr. Rangan Chatterjee7:08

      Right? A lot of people these days are having almond milk-

   4. JIJessie Inchauspé7:11

      Yeah

   5. RCDr. Rangan Chatterjee7:11

      ... uh, rice milk, oats milk. Um, what is that doing to blood sugar? And presumably it matters what they're having it with.

   6. JIJessie Inchauspé7:20

      It matters what they're having it with, but also matters what it's from. So if you look at milks that come from starches, so rice and oats are starches, when you make a milk out of them, you're essentially making, making liquid starch, and that's just pure glucose. When you look on a glucose monitor at what happens when you drink an oat milk coffee versus a whole cow's milk coffee, I mean, it's night and day. The oat milk or the rice milk will create a big glucose spike in the body, and it makes sense because you're just drinking liquid starch. So it's pretty obvious if you think about the source of it. If you have something like almond milk, at least almonds don't have that much starch in them-

   7. RCDr. Rangan Chatterjee7:59

      Mm

7. 7:59 – 8:56

   Reducing the impact: timing ‘sweet’ items after food, not on empty stomach

   1. JIJessie Inchauspé7:59

      ... so it's a much better situation. Coconut milk is also better. Cow's milk if you're into dairy. But oat milk, unfortunately, massive, massive spikes in most people. Now, I know people really love oat milk, so here's, here's my recommendation: if you don't have many symptoms and you feel pretty great, and you have good energy, no cravings, whatever, no problem, and you love the oat milk, go ahead. I have nothing to teach you. But if you could feel better than you currently do, and if you wanna help some of the symptoms you might be feeling, you might wanna consider switching to another type of milk. Or you can also do another hack I have, which is [laughs] if you wanna eat something sweet, have it at the end of a meal instead of on an empty stomach. So to me, oat milk is, like, essentially sweet. So you can have it after your breakfast instead of on an empty stomach-

   2. RCDr. Rangan Chatterjee8:44

      Mm

   3. JIJessie Inchauspé8:44

      ... before breakfast. You can also go for a little walk afterwards. You can use some of the hacks to reduce its impact on your glucose. But really it's not, [sucks teeth] it's not the vibe.

   4. RCDr. Rangan Chatterjee8:54

      Yeah. It's not the best.

   5. JIJessie Inchauspé8:55

      No.

8. 8:56 – 11:10

   Movement as a glucose hack: use muscles for 10 minutes after meals

   1. RCDr. Rangan Chatterjee8:56

      Movement and blood sugar.

   2. JIJessie Inchauspé8:58

      Mm-hmm.

   3. RCDr. Rangan Chatterjee8:59

      This is quite an easy hack for people. It's been in many cultures for years, but, but as you've already explained, we've lost a lot of this kind of cultural wisdom.

   4. JIJessie Inchauspé9:10

      Yeah.

   5. RCDr. Rangan Chatterjee9:11

      What is the relationship between movement and blood sugar, and how can we utilize movement to mitigate the effects of what we've eaten?

   6. JIJessie Inchauspé9:19

      So you know the mitochondria I was telling you about earlier, so the little factories that make energy? In our muscles, we have a lot of mitochondria, and they turn glucose into energy so that your muscles can contract.

   7. RCDr. Rangan Chatterjee9:30

      Mm.

   8. JIJessie Inchauspé9:30

      So when you're walking, when you're dancing, when you're lifting weights, you know, playing whatever team sports, your muscles are using glucose to power themselves. And so we can use that to our advantage, and here's the hack: after a meal, use your muscles for 10 minutes. Now, this can be just walking. It can be cleaning your kitchen. It can be doing my new favorite thing, which is calf raises. So you just sit at your desk, and you just, like, put your feet planted on the floor, and you just raise your feet up on your toes so only your toes are touching, and you do these calf raises or calf pushups for, like, five minutes. In any way you wanna use your muscles [laughs] it's gonna be helpful because as you're contracting your muscles, the glucose from the meal as it arrives in your bloodstream is gonna be soaked up by your muscles-

   9. RCDr. Rangan Chatterjee10:16

      Mm

   10. JIJessie Inchauspé10:16

       ... and used for energy. So you're gonna reduce the glucose spike of that meal without needing to change what's in the meal at all.

   11. RCDr. Rangan Chatterjee10:24

       So, yes, we can try and eat better quality meals to stabilize our blood sugar. We can change the food order.

   12. JIJessie Inchauspé10:32

       Mm-hmm.

   13. RCDr. Rangan Chatterjee10:33

       But let's say we don't wanna make any changes, and we've had a meal that we know possibly isn't the best for us in terms of blood sugar spikes.

   14. JIJessie Inchauspé10:41

       Yeah.

   15. RCDr. Rangan Chatterjee10:42

       You're saying if we do 10 minutes of movement after that meal... Sorry to interrupt. If you're enjoying this video and you want to learn more, then do check out my free special guide which contains the six crucial steps you need to take in your life to not only build healthy habits, but also to make them stick. If you wanna get ahold of this free guide, all you have to do is click on the link in the description box below. We can mitigate the effects.

9. 11:10 – 11:41

   Calf raises and the soleus muscle: a desk-friendly way to lower spikes

   1. JIJessie Inchauspé11:10

      Exactly. So within 90 minutes after the end of the meal, use your muscles a little bit. And really it can be super simple. You can be sitting on the couch watching a movie after dinner, grab a bottle of water, and do, like, some bicep curls with the bottle of water.

   2. RCDr. Rangan Chatterjee11:24

      Anything, basically.

   3. JIJessie Inchauspé11:24

      Anything. Anything. Anything. And really the calf raises are a really easy place to start. Your calf actually has a muscle called the soleus muscle, which is specifically excellent at soaking up glucose from the bloodstream. So the calf raises are a good option.

   4. RCDr. Rangan Chatterjee11:38

      I saw this on your Instagram grid recently.

   5. JIJessie Inchauspé11:39

      Mm-hmm.

   6. RCDr. Rangan Chatterjee11:40

      Profound.

   7. JIJessie Inchauspé11:41

      Cool, right?

10. 11:41 – 13:49

    Evolutionary lens on walking muscles and energy use (a hypothesis)

    1. RCDr. Rangan Chatterjee11:41

       And, and, like, I always look at things through an evolutionary lens and think, "Well, what is so unique-

    2. JIJessie Inchauspé11:47

       [laughs]

    3. RCDr. Rangan Chatterjee11:47

       ... about the calf muscle?"

    4. JIJessie Inchauspé11:48

       We use it for walking.

    5. RCDr. Rangan Chatterjee11:49

       We use it for walking.

    6. JIJessie Inchauspé11:50

       Yes.

    7. RCDr. Rangan Chatterjee11:50

       Exactly.

    8. JIJessie Inchauspé11:51

       Yeah.

    9. RCDr. Rangan Chatterjee11:51

       And then, yes, of course, bicep curls, um, I get it. Simple, easy hack.

    10. JIJessie Inchauspé11:56

        Mm-hmm.

    11. RCDr. Rangan Chatterjee11:57

        But then if we think about it, most movement in our evolutionary past, I can't imagine our hunter-gatherer ancestors would just, for the sake of it, pick up something heavy and-

    12. JIJessie Inchauspé12:11

        [laughs]

    13. RCDr. Rangan Chatterjee12:11

        ... and lift it. You know, they would... They're not gonna be doing, utilizing, uh, energy unless there's a good reason for it, right?

    14. JIJessie Inchauspé12:19

        Mm.

    15. RCDr. Rangan Chatterjee12:19

        So it kinda makes sense that the soleus, the calf muscle, would be quite important here, wouldn't it? Because it's like, no, to get around, to get food, to, to move anywhere, to get back to safety, you need to use your calf muscles. So I don't know, talk to me about that 'cause it kinda makes sense a little bit, doesn't it?

    16. JIJessie Inchauspé12:36

        So wait, so you think that in hunter-gatherer days there, the people didn't, like, work out for fun or, like, play games?

    17. RCDr. Rangan Chatterjee12:43

        [laughs]

    18. JIJessie Inchauspé12:43

        Maybe they were playing games-

    19. RCDr. Rangan Chatterjee12:44

        Yeah

    20. JIJessie Inchauspé12:44

        ... right? Maybe you're, like, wrestling with your friends or-

    21. RCDr. Rangan Chatterjee12:47

        Hey, to be clear, I don't know. Right?

    22. JIJessie Inchauspé12:49

        [laughs]

    23. RCDr. Rangan Chatterjee12:49

        I'm not, I'm not claiming to be an expert.

    24. JIJessie Inchauspé12:51

        I'm gonna quote you on this now. [laughs]

    25. RCDr. Rangan Chatterjee12:51

        Okay. I'm just sort of hypothesizing-

    26. JIJessie Inchauspé12:53

        Yeah

    27. RCDr. Rangan Chatterjee12:54

        ... why might the soleus muscle be so good at disposing of glucose-

    28. JIJessie Inchauspé12:59

        Yeah

    29. RCDr. Rangan Chatterjee12:59

        ... compared to other muscles?

    30. JIJessie Inchauspé13:00

        Maybe it's because... I think you're right. I think the fact that we use it for walking means it needs to be really efficient-

Episode duration: 13:49