Which is Better For Your Health: Bread or Sugar? - Buy Bentyl

Which is Better For Your Health: Bread or Sugar?

Which is Better For Your Health: Bread or Sugar?

By Bryan Wright 100 Comments December 4, 2019


Which one is better for your health,
sugar or bread? The official dietary guidelines say that
both are perfectly okay as long as you limit your sugar to less than 10% of
calories and half of the bread you eat is whole-grain. But then there are others
who say that that’s not true that complex carbs like bread is just another
form of sugar. So which one is it? Today we’re going to talk about all the
different factors that you need to understand to make better decisions
about sugar and bread, whether it’s white or whole-grain so that you can safely
navigate in the oceans of myths and misinformation. Coming right up. Hey I’m Dr. Ekberg. I’m a holistic doctor
and a former Olympic decathlete and if you want to truly master health by
understanding how the body really works make sure you subscribe and hit that
notification bell so that you don’t miss anything. So the first thing a lot of
people think of and people say that carbohydrates are essential because of
blood sugar that the body needs blood sugar for energy and when the blood
sugar is low the fastest way to bring it up is to eat something sugary so let’s
talk about blood sugar there’s something called glycemic index and a lot of
people say that well sugar has a high glycemic index it raises blood sugar
quickly but complex carbs are different that bread especially whole-grain bread
is very different it’s much much slower so let’s look at the numbers the
glycemic index of table sugar of sucrose is 65 and the glycemic index of white
bread is 75 so white bread is actually a lot higher than sugar
well how about whole-grain that’s supposed to be slower right well whole
wheat bread is 74 so there’s one point difference between white and wheat
and they’re both about 10 points higher than sugar so they raise blood sugar
faster than pure sugar and these are numbers from a place called health.
harvard.edu you’re gonna get different numbers they’re gonna be up or down five
or ten points depending on whose study you look at and we also want to
understand about glycemic index that it’s a very rough estimate because it
depends on the person it depends on their insulin resistance it depends on
their age on their activity level and it depends on what else you ate together
with it okay most people don’t eat these things by themselves but it still gives
us a really good idea about how this works so how can a complex carb have a
higher glycemic index how does that work so we need to understand just a little
bit about how these look at as a molecule so table sugar sucrose is a
disaccharide it has two sugars two monosaccharides two rings of sugar
hooked together one is called glucose and one is called fructose and the
glucose has a glycemic index of a hundred that’s how they define glycemic
index the hundred is the baseline so to speak both fructose is much much slower
it’s only 15 so it takes a little bit of time to split this up and then you sort
of take the average roughly so that’s just a ballpark to give you an idea of
how the body ends up responding at about a level of 65
even though starches are complex they are much much longer chain
it doesn’t take the body very long to start breaking it up and the breakdown
of starch starch consists of amylose and amylopectin and the breakdown of these
start already in the mouth we have something called salivary amylase and
that’s an enzyme in the mouth that starts breaking down carbohydrates
starches in the mouth even before we have swallowed anything
so the breakdown starts very very quickly and then once these long chains
these complex carbs are broken down which happens in minutes then they’re
broken off in little pieces of – they’re broken down in disaccharides the sugar
is called maltose – glucoses fit together is called maltose and then from
there it doesn’t take very long before an enzyme called maltase is going to
break up that disaccharide and now we have two glucose molecules each which
has a glycemic index of a hundred so the response is not going to be a hundred
because it’s going to take a few minutes to break this up and start the process
but in the end that is why because it’s so fast to break these up that in the
end the total result the glycemic index of complex carbs can be higher than that
of pure sugar so from a blood sugar perspective both of these are disastrous
because they raise blood sugar very very quickly and when blood sugar goes up
very very quickly it’s gonna come down very quickly so you’re creating a blood
sugar rollercoaster and the result is very often hypoglycemia and this is when
you feel weak and unfocused and irritated and lack of energy and you get
cravings and now of course you hear that blood sugar is a good thing we gotta
raise blood sugar and you go eat something sugary or you go have a piece
of bread and now you’re back on that roller coaster the next factor I would
want to look at is about GMOs that both sugar and bread today are very very
unnatural cane sugar is okay it’s not a GMO but most other sugar which is the
majority of sugar and high fructose corn syrup in the world come from beet sugar
and corn and those are both GMOs so most of the sugars are going to be GMO today
and even though we per se isn’t officially classified as
GMO it’s only because they didn’t have the sophistication of gene splicing of
inserting individual genetic traits and genetic sequences into the molecule so
back when they were hybridizing when they were developing wheat in the second
half of the 1900s they didn’t have that technology but the end result is pretty
much the same because what they did is they hybridized them they combined
different species of wheat different strains of wheat and now they ended up
with new products with new strains and why is that important because thousands
of years ago there was only one type of wheat and by the time the Egyptians came
around there were two types of wheat and then it took thousands of years before
they had anything more they were called Emmer and Einkorn but then when they
started hybridizing these things so humans had thousands of years to get
used to a very very limited number of wheats
where the proteins were the same over and over and over and over it was the
same type of food we were exposed to but then from 1950 and on they hybridized it
thousands of times and each time they hybridize it they bring in the parent
strains and they create a new strain then the offspring can have 5% of the
proteins that neither of the parents had so for every generation of hybridization
we can get 5% new proteins and in one study they found 14 new kinds of gluten
proteins from a single hybridization and have they done this thousands of times
and that means that the protein types have virtually nothing in common with
the grains with the wheats that humans have been exposed to for
thousands of years so whether those were okay or not they have virtually
nothing in common with the type of wheat that we’re eating today today the wheat
has about 12% protein whereas the ancient wheats like Einkorn had about
28% so we’ve changed they’ve hybridized it to make white bread to make fluffy
bread to give it shelf stability and to increase the yield and one of the
greatest reasons that they’ve worked so hard on hybridizing was that it was a
staple for a starving world so they have indeed solved a lot of feeding the world
problems by developing wheats with a higher yield but it came at the
cost of not ever testing to see if this was safe and doing it at breakneck
speeds and developing all these different proteins that we don’t really
know how humans react to and today what we see is that one of the most common
allergies that there is in mankind is that two wheat so both sugar and wheat
are very very foreign to what was on the planet thousands of years ago and we
don’t really know yet we we know that people get sick quite a bit but we
really have no idea how far-reaching these effects are next is vitamins and
sugar is a pure crystallized form of carbohydrate it has nothing else in
there it is 100% carbohydrate crystals which means it has no B vitamins it has
no minerals and vitamins and minerals are necessary for us to metabolize these
okay so when you eat sugar you get calories in order for you to convert
that sugar into energy it requires B vitamins and minerals and if it doesn’t
come with the sugar that you eat the body has to borrow it it has to steal it
from someplace else so you have a little bit of B vitamins and you have some
minerals in the body from a time when you ate some real food
and you have a little bit of reserves but every time that you eat sugar you
steal from those reserves and you’re depleting yourself so this is one of the
primary mechanisms for nutritional deficiencies much the same thing holds
true for bread but here is one of the main differences that bread is not as
bad as sugar when it comes to vitamins and minerals because bread
does have some now in white bread they pretty much strip all the nutrients away
but then they add some of them back they do what’s called fortified and one way
of thinking about that is like if you give me a dollar and then I give you a
penny back then I have fortified you so that’s kind of what they do they take
away hundreds of nutrients and they put back a few and the once they put back
our synthetic they’re isolated forms they’re not the complex versions that
nature put there in the first place so even if it’s fortified it’s still going
to be deficient and here’s also the primary difference between whole wheat
and white bread because even if white flour is a little bit better than sugar
whole wheat flour is a lot better than white flour because it does have not
just the starchy portion but it has the fiber and it has the germ which contains
some good essential fatty acids some natural complex E vitamins and some
minerals and so forth the next factor we want to look at is how does it affect
immune function so both sugar and bread both sugar and starch because starch
breaks down very quickly into sugar they both feed all the enemies in your body
so anything that you don’t want in your digestive tract such as yeast fungus
bacteria and parasites they live primarily off sugar they don’t do nearly
as well on protein and fat so when you eat sugar or starches then you’re
selectively feeding the bacteria all life-forms that you don’t want and that
starts upsetting your biome your gut flora the population of bacteria in your
gut and when that gets imbalanced now you’re more likely to get gas and
bloating and leaky gut and allergies and so forth and then there’s the issue of
immune reactions to the food itself so technically it’s basically impossible to
have an immune reaction to the sugar itself so in that sense the sugar is
better than the wheat but you can still have immune reactions to the enemies
that you feed when it comes to wheat however it is one of the most common
allergens so not only are you feeding the things that you don’t want but
you’re also getting allergies and sensitivities primarily from the gluten
but there are other components in there it’s not just the celiacs there’s today
there’s hundreds of different kinds of gluten and celiacs is just one of those
so even if you don’t get the severity of a celiacs reaction you can still have an
immune reaction to all those different types of gluten and here is also where
there’s a big difference between white and wheat sugar of course has no fiber
white bread has no fiber but whole wheat bread does have some fiber and this
fiber can actually be beneficial in helping to balance because it doesn’t
just feed the the pathogenic bacteria it also helps feed the beneficial bacteria
and maintain some kind of balance there so what about toxicity the sugar in
itself isn’t toxic high doses of sugar makes it toxic but of course if we eat
organic sugar then there is no toxin in itself because it is a natural molecule
it’s just a concentration that makes it toxic we still have to be concerned with
pesticides if we don’t eat organic and of course like we talked about the GMO
but when it comes to bread now there’s many many many things that make it not
so great first of all it’s grown with pesticides
things like glyphosate but then in order to make it whiter to make it more
luxurious and appealing they bleach it and that also improves the texture of
the flour and the baking properties but then they go further and they add dough
conditioners because they want the dough really really sticky and elastic kind of
rubbery because that makes for very very fluffy bread so then they add the bleach
and the dough conditioners and there’s a number of chemicals like benzoyl peroxide and calcium peroxide, calcium bromate potassium peroxide, potassium
bromate and the list goes on and on and on and all or most of these chemicals
are banned in most other countries virtually the entire Southeast Asia and
the European Union as well as many other countries have banned these substances
but in the United States we still use them because we like fluffy bread so
much and when we talk about the dose we also have to understand insulin
resistance and while there are many many different facets insulin resistance is
probably the greatest single factor that we have to be concerned with and there’s
two different ways that you can promote insulin resistance with these foods the
first one is the glycemic index anytime that you raise blood sugar dramatically
then you’re gonna have a strong insulin response and over time if you keep
adding sugar after you keep having high insulin responses when you don’t have a
famine period over the winter when you keep having these foods 365 days a year
three meals a day or more then you develop insulin resistance so the blood
sugar the high frequent blood sugar promotes insulin and will drive insulin
resistance but the other way is that fructose like we talked about here it’s
50% glucose and 50% fructose and the fructose can
only be metabolized by the liver so if you eat the even just if you eat the
recommended amount of 10% of calories from sugar you’re still getting 25 grams
of fructose on top of all the other stuff that you’re eating and fructose
can only be metabolized by the liver so it’s like force feeding the liver it’s
like over stuffing the liver and when we talk about the dose then in small
amounts if you eat organic sugar and especially
if you eat fruit sugar fructose in very small amounts if you kept that under 5
or 10 grams then it would be a healthy food because it wouldn’t overwhelm
liver and those are the kind of doses that we would get just by eating
seasonal vegetables and fruits but today we change the rules when we concentrate
them when we refine the foods now we’re getting many many many times more of
that fructose and that’s why fructose which is sort of a natural thing does become a poison and this is also why sugar seems to be the straw that
breaks the camel’s back when it comes to developing insulin resistance and
diabetes because the blood sugar itself while it is a strong factor in
developing insulin resistance and diabetes it’s not as strong as the fact
that fructose clogs up the liver because even though the glycemic index of grains
is higher than that of sugar this by itself
grains by itself is not as strong a promoter of diabetes a lot of
populations will eat grains and rice and bread until and they’ll be fine until
they introduce sugar and that kind of tips the scale and they get insulin
resistance and diabetes so there’s two factors and if you are instantly
resistant we need to limit both sugar if your insulin sensitive could be
alright in very small doses if you ate a teaspoon or two a day
then you would probably be alright I occasionally have one or two pieces of
dark chocolates but I eat it somewhere around 80% so I get about one gram of
sugar per piece and if I have one or two a day then that is not enough to really
do any damage it’s not enough to create insulin resistance or to feed any
enemies because it gets absorbed even before it gets down there when it comes
to wheat however then the dose sometimes doesn’t matter because if you are
sensitive which more and more and more people are then even one bite could set
off an immune reaction a sensitivity that promotes more inflammation that
perpetuates the gut imbalances and the leaky gut and the inflammation so sugar
could be okay in small doses but if you’re sensitive
then wheat is not okay in any amount so these are the things that we need to
understand when we talk about if sugar or bread is good or bad because it’s
different for different people it’s it depends are you overweight are you
insulin resistance how active are you and do you have a sensitivity do you
have a gut imbalance so it’s not as simple as just looking at the weight and
the calories and the glycemic index we need to understand a little bit more and
then we need to put it into practice and start noticing what’s happening in our
own bodies personally I don’t eat wheat I eat very
very little sugar but if I were to go back to eating bread at some point and
if you decided to I would say if you are insulin sensitive and if you know that
you have a strong digestion that you don’t have a sensitivity to wheat then I
would find some ancient wheats I would go back and find some Emmer
wheat and then I would find it organic I would grind it myself I would bake it
myself and I would eat the bread fresh I would freeze the leftovers and I would
avoid any of these pesticides and and any of these issues that we have talked
about if you enjoy this video you’re probably going to get a lot out of that
one thank you so much for watching and I’ll see you in the next video

100 Comments found

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Dr. Sten Ekberg

Learn more about what is the best for your health: https://www.youtube.com/watch?v=e3PWgMcoh7U&list=PLpTTF6wMDLR5tjNfMLc-5RpRzxK5D0yqH

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User

Ccs ny

great video like always! thank you!

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Bent Andersen

In Denmark we love rye bread, and we love it very grainy. How is rye bread compared to whole grain?

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Cemil Cırrık

Hi doctor, can you make a video about leaky gut please? (my dad believes protein causes it and I need proof that he is wrong 🙂

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Halfmoon Bay

Thank you Dr.

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Ursula Eissner

Bread is essentially sugar . There are no grains in my diet , and I haven’t touched sugar in years .

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Joan Meijer

Neither are good for you at all. No only is bread a carb but today's flour is hazardous to your health.

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Bolajoko Sanni

Good job Dr sten, well explanatory.

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Mohamed Elattar

Dr sten what's your respective opinion about white rice in moderation with small amounts?

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Guido Kartner

Great information, in The Netherlands we can buy bread with low carbs, so one meal is about 20 grams of carbs. Is that ok to eat every day with cheese? Best regards from the Netherlands

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Maxi Bake

I don't eat either, either. 🤗 Thank you for sharing this important information with us all, & take care of yourself to. ❤🙂🐶

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john voss

I s all bread the same like rye, oat, bread v. Wheat?

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Dom

Nice video, after hearing all the things I have to do if I’m going to eat bread results in me never eating bread…

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Mark Aramaki

Always appreciate your knowledge/advice. Thanks!

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Mork

Thanks Dr Sten my wife and i have been following your guidelines and recommendations regarding diet change we are 61m & 49ish F.

We have both within a couple of weeks LOST weight which was so hard for us to shift that lard, SLEEP longer and better & more regular in the plumbing dept, now feeling after many years on the RIGHT track. Thank-you so much for your posts and now just sit on a copier & press 1,000,000 so we can get more of you around this sick planet. Cheers from OZ.
Can you answer how long a women stays 49ish please.

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Andras Libal

Dang I ate a sandwich today and a small nuts and seeds bread … need to go back to keto and IF.

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Fadi Salem

I have a question for you, what are your thoughts on the wasa sourdough rye crisp bread? I believe it's a product of Sweden. Could that be a much better option than breads?

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Khalifa Alghannam

There is no straight YES or NO answer because we are all so very different. Many people are being "educated" about general nutritional facts but that doesn't mean each person knows his/her body facts! (sensitivities, intolerance, etc..) In short, keep carbs low, burn more fat, stay away from GMO's, and try to be stress-free!. Thank you Dr. Ekberg.

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Benjamin Brandon

I don't think i've ever learned this much in one YouTube video. Thank you!

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Martin Espinosa

outstanding work and knowledge, you are simply brilliant. keep up the good work please.

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AbdU

I would say this is one of your best videos, Dr. Ekberg. Appreciate the immense effort you put in to mine and compile information. All your lectures are so exploratory.

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bee kay

i still eat oatmeal bio version, and add honey or stevia to make it sweeter, i know warm honey above 37 grades celcius is not affective , but i eat regular raw honey too, and oatmeal i still do twice a week,

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Aïda Hayes

They will both kill you slowly …

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the talking bear

My wife has type 1 diabetes. When she's hypo, sugar is her friend. She stopped eating gluten and her essential tremor completely disappeared.

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rowellwilkinson wilkinson

Can you do a presentation on vegan meat and cheese substitutes? Their constituents seem to be more harmful than the real things. Are there any concerns that you have?

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Abraham Robles

Bread is the lesser of two evils because it has micronutrients.

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Julie Grawey

Can you do a video on different weathers and what’s best for you? Like monk fruit, swerve, xylitol, etc? I’d trust your science!

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Helena Doherty

Do you mean Type One Diabetes or Type Two Diabetes? It would be helpful if you could be clear about the difference

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ThumperOne

Do a video on how good sucrose (which is 1/2 fructose) and fructose is for the body/liver. And then say if that is better than starch.

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kd fr

Hello and thank you for your so many excellent videos. I've not so long ago come across them and have a lot of viewing yet to do. Almost everything is clearly explained and always without any tediousness. Many of the numerous health questions I've had have already been answered and no doubt many others will be. One in particular is "does tasteless fresh food from the supermarket have the nutrients that richly tasting home-grown food does?". (I intend to grow of much as my own food as I can, besides.) Since viewing your video with the whiteboard headings of Osteoarthritis and Rheumatoid Arthritis, I have the question "can good nutrition reverse spinal lumbar stenosis?"(another reason to lose the visceral fat) ALL junk is off the menu now including restaurants. Nothing that comes in any sort of container is ever purchased. I've lost 24 kilograms this year and that and a bit more to lose yet. I have only lost 2.5cm measured around at the navel (currently at 52 inches) and while the weight loss surely is something I'd be a lot better off losing the visceral fat. I'm sure I will get there. 18 months ago my fasting blood sugar as measured in Australia was 6.5 – – – 5 months ago it was 5.0. Also as measured here, my LDL and HDL were 2 whole numbers out of the acceptable range. 5 months ago they were both 0.1 outside of the acceptable range. I keep myself a lot more active now and I hope to be off the blood pressure medication in good time. I'm to visit my doctor soon and arrange as many blood tests as is reasonable, more than the standard ones, certainly. At that time, I will seek referrals to see a registered dietitian or nutritionist. A few years ago I asked a dietitian if salt was worse than sugar and was informed that salt was. I'm still somewhat unsure though tend toward believing that sugar is worse. My mind has always been very active and quite sharp but now it's something else again and I am much more settled in the evenings. I consider that I was "the kid who consumed way too much red cordial". Thank you again so much for your videos. ps some of the still shots that come up when clicking your videos are so funny. All sorts of expressions such as frowning at bad foods.

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Dana Knight

Is the Ezekial Flaxseed Organic bread ok? I eat 1 slice with butter at breakfast.

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Pratheep Sirikogar

Dr.in short answer result?
Or moderation?bread/sugar/white rice? Thanks

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Shawn R

What about quinoa?

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Daniel von Bose

What about other cereal grains, rolled oats particularly?

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CactusHeart79

Gee doc, as far as it is with me, that question pretty much comes down to “pick your poison” 😅 I’m the type where, despite how much I like them, if I so much as smell either one, I can feel my jeans getting tighter haha. To my understanding, carbs are not essential as sugars can be easily produced via gluconeogenesis from protein. And hybridization/cultivation of grains are just the beginning, according to what I’ve read; pretty much every fruit and vegetable you can find in the produce section has been manipulated much the same way and that these modified forms of plants are not even original to planet earth. In some cases, if you were to see the plant’s original form (such as carrots), you may not even be able to recognize it! Many fruits have been manipulated into having a more pleasing taste (I.e. sweeter, like berries and apples, which were originally tart and much smaller), and to bear more yield (originally avocados had very little flesh and was nearly all pit, for example) And broccoli is basically a man made invention haha.
Sugar as it occurs in nature are usually small amounts that should be inconsequential to the body. Problem is, manufacturers have amplified sugar to near narcotic levels of concentration, seems like an exaggeration but it’s really not. And unfortunately, with the way fruits have been manipulated by hybridization/cultivation, they’re simply a lesser evil. While nutrients may have been stripped from the bread, don’t the antinutrients remain (such as lectins and phytates) that do more to strip you of your own nutrient stores just to process? 🤔

12:57 also the production of AGE’s too, right? Glycation is one of the end products that makes one age in turbo, correct?

The nutrients that bread manufacturers do replace are of a cheaper quality and are in their isolated form? For the same reasons, I avoid/minimize as much as I can, partaking in “industrial nutrient pellets” (aka “supplements”) haha. It’s kind of funny how vegans talk about how close to nature and how nutritionally complete their diet is, yet have developed into unwitting industrial nutrient pellet junkies: Want to ruin a vegan’s day? The next time you see one holding a bottle of supplement, simply ask them which tree those were picked off of 🤣 Thank you for another great, thought provoking video, Doctor Ekberg 💜

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WANG SIANG CHONG

What about carbohydrates from vegetables and greens ?

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Persophone

I enjoy pumpernickel bread (European- not made with wheat) It is fermented in the first step, so I was wondering about your opinion on this. It breaks down to pentosans(five ring sugars) – not glucose. I am planning to check the response shortly using my glucosemeter for interest sake.

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Sarminbb Sultana

Thank you Dr.

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Mister Pinchy

Great info. 💪🏼

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Mark Chiang Mai

Thanks, as always, for the excellent teaching! 🙂 I think most people know by now the dangers of consuming sugar, but many are in denial when it comes to bread. This video does a good job of explaining some of the problems of consuming 'modern' industrialised bread..

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Methuselah

Can you do a video about Einkorn ancient wheat.

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RK

Great explanation. Invaluable videos Doctor.. Keep em coming

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Lonewolf rider

Thanks for the research doc!
For those who are interested

https://www.youtube.com/user/lowcarbdownunder

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Iqram Khalid

Hi Dr. Ekberg! Thank you very much for this insightful video. I am doing intermittent fasting 36/12 but on days that I eat, I eat a lot of carbs and occasionally some sugary treats but I do avoid sugary drinks. My main diet is mostly rice and side dishes that contain proteins and vegetables. What interested me about this video is when you talked about "feeding the enemies" and I wonder if intermittent fasting can balance my gut flora despite me eating the foods that can feed the bad bacteria.

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Stef Diaz Diaz

Fiber is not good in my book at all…

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s62090

Dr.Ekberg, is it true that making the body depends on glucose as fuel, easier and faster from making it depends on fat? (technically).

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Erik Janse

Thanks for the great VDO again Dr. Ekberg!! Maybe a next VDO: Which is Better For Your Health: Fruit (e.g. Banana) or Sugar?

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Erik Janse

Is Spelt considered to be an Ancient Wheat?

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lima Sabouni

Thanks from the Netherlands 🌹🌹🌹

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Franck Lucas

Sugar is one hell of a drug. One of the toughest addictions to beat, especially because it is completely socially accepted, and encouraged even… oh, and also, there's a dealer at every corner.

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martin sinclair

Good information. What about making bread from flaxseed or sesame seed?

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Adrivan

My local grocery store (in Europe) bakes their own low carb bread. It has a very similar texture and taste to regular whole wheat bread, but very different macro nutrients. 1 slice (35 grams) has 6g of net carbs, 5.2g of fiber, 5.3g of protein, and 1.9g of fat. So if you were to make a sandwich, you would get 12g net carbs, but also 10.4g of fiber and almost 11g of protein. Would you say this is a reasonable food to incorporate in a low-carb diet?

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Abdul Aziz

Both are bad regardless

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635574

Why was I not subscribed lol?

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Aaron R

To each their own. Never going 2 give up bread. If I followed your way of eating I will be dead. I am a very picky eater. Don't like most veggies. Give me only sweet potatos, potatoes, corn, cabbage and peas. When it comes to fruit I only like bananas, watermelon, grapes, pineapple and tangerines.

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ROBERT DAVIS

Thank You my Swedish friend. Organic sourdough bread period, this is the only bread that reminds me of bread in 1970's, the good ol days.

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Grace Cotton

All wheat, except Einkorn, is hybridised, even Spelt and Emmer.

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Roy Eaton

I make my own buckwheat bread (organic) and have 3 slices per day for breakfast. I would be interested to know how this effects my insulin. I add a small tablespoon of organic sugar when making the loaf (400gm of buckwheat) of which produces 18 slices so I eat 1/6th of a tablespoon of sugar. I understood that buckwheat is low glycemic

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connie selby

Thank you for sharing.

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Donya Lane

Dr. Sten, could you make a "What I Eat in a Day(Week)" video? I'm sure many of us devotees would love to follow it. Thanks!

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Sugary Deliciousness

Dr., since pesticides are airborne like pollution and when it rains those pathogens are washed down into the water, and ground where organic vegetables and fruit are grown and so called grass fed animals graze on do you really believe organic foods exist? I would love your feedback as an advocate of organic and grass fed foods.

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Eric Honold

Really terrific lesson and very well done. Thank you!

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Ann McNeal

What about rice? Some say it is mostly made of plastic.

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Joe G.

Dr. Ekberg,
I've had pre-diabetes for 25 years. Always kept my A1C in the low 6's with my latest at 5.9

I am doing fasting trying to lower my IR. I'm only been doing the fasting for two months, typically 12-16 hours.
So far, lost twenty pounds, but am still on Metformin and Glipizide.
Recently I woke up to a BG of 93. I made two plain soft boiled eggs, nothing added to them and black coffee for breakfast.

I usually skip breakfast but did this test just to find out what eggs alone will do.

Two hours later I checked my BG and it was 154. I was quite surprised. as eggs and bacon should not do this.
Today I had one scrambled egg, 2 slices bacon and black coffee. My BG went from 104 to 171.
I'm starting to get discouraged. Have you ever seen results such as this?

Thanks for your channel, I try not to miss any videos you produce. Great job!
Joe

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tuffduty

wow. all my life I ate bread and various forms of sugar. what you are telling me (us) is that sugar and bread are bad , that bread is a poison ☠️. I believe you, but what does this say for the country? wow.

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paulet alina

Dr Ekberg it would be very interesting to make a video with what you eat in a week, like a food diary, with some explanations about how you prepare that food ! Thank you 🙂

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Frans Hartman

Very nice scientific info, well done! I only hope that you would get rid of this irrational (pseudo scientific) anti-GMO propaganda. But that is no big deal, because there are so many healthy alternatives to any GM foods.

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Fausto Salcedo

Mter 👍thank you for information 🙏🏻

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PAPA BEAR

I can eat bread, actually white bread feel better for me than whole grain. Sugar makes me sick

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Liudmila Обо всем понемногу

I really love your channel, doctor, even my husband started following your recommendations!

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Nic Monberg

Glycemic Index is pointless.

This has been proven a person can eat the same thing different times of the day and have readings opposite side of the scale and then the next day again different readings.

So many people at my gym come out with slow release carbs are super healthy and the likes of oats are perfectly fine.

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The Prophet

Great video as usual Dr. Ekberg! One question though, I've heard from Dr. Gundry about the benefits of cooling starches like rice for a day in the fridge and reheating it the next day to get resistant starches that are not absorbed as glycogen in the body and instead get changed into fatty acids by bacteria in your small intestines. Is this true? Are there studies about this? It's really intriguing and might help understand why the Asian people get away with consuming tons of rice(they mostly eat it cooled down)

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Anne Wambui

I will try to have bagel once a week than every day? Does it matter

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Chug-A-Lug Doug

Banned in most countries but ok to use in the United States. Lol

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WillN2Go1

Sorry Dr Stan, but your whole GMO rationale is simply wrong. GMOs, hybridization might be bad for the environment, they are not however bad for us to eat. Our bodies do not 'over thousands of years' get used to specific proteins. You of all people should know that our digestive acids and enzymes rip proteins into their component amino acids which our bodies then reassemble as needed. The only issues might be a deficit of those amino acids our bodies cannot synthesize, or too many or too few nutrients. Also without hybridization the world's population would have suffered huge famines. Some of the hybrids like Victory Rice might not be as healthy to eat as they should be (or not even part of our (my) keto diets) they have increased crop yields enabling at least a billion people to not have starved to death in the past 50 years. I watch your videos and follow the keto diet and intermittent fast because it works, doesn't seem to have any bad side effects and is supported by research.

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rowellwilkinson wilkinson

What about sourdough bread?

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Alejandra Cetrángolo

How about spelt flour?

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andrew crago

Excellent video. U cleared many of my concerns. Thank you so much ❤️

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Mr. Unknown

Which is better to drink Gasoline or Ethanol? I'll just stick with my 10W-40 in the morning with Monk Fruit as a Sweetener ! 👍

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Mr. Unknown

So I guess heroine in small doses is OK? The problem is that SUGAR is addictive even more than Cocaine ! So uhhhh NO !

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Luz Markley

Thanks Dr E!! As always great content! Thank you for sharing: Happy Thanksgiving!!!

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Janis Jansons

My Pediction is that in 20 years evryone will be on Carnivore Diet

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Jose Rosario

I respectfully disagree, bread 🍞 is much worse for me bread spike blood glucoses much faster and higher than sugar drinks or fruits, honey 🍯, or oatmeal,not sure why, plus bread contains gluten ; that irritates stomach and creates inflation.

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protoword

What to say? You becoming shining star on Youtube doctor, because, your approach is methodical, simple to understand and very informative about many things people didn’t know listening some other channels! I’ll say now again, as I said before: You don’t push any agenda, you just tell us what are facts! I don’t think also, that all of doctors in this community could deny any of your explanation! Thank you doc for your amazing and honest approach to these health issues!

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Von Musklaus

Thank you very much , very informative.

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UniQ

That was surprisingly well explained. Most docs don't explain it that well! Understood every second of it. Huge like from me.

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westirons88

Would you be able to do a video on allergies if you don't already have one? I have severe dust mite allergies… 😭 thanks!

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Bstarz Mechanic

Dark chocolate is one of the richest sources of oxalate, so might be really, really bad for some people!

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TheLizardKing1967

Which is better Sugar or Bread.. The answer is neither one unless you belong to the Global Eugenics Crowd.

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Anthony Crosby

Sourdough bread it’s the future with lots of butter 😋

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KETO Diamond Channel

I know that there is a major physical difference in getting kicked out of ketosis with bread vs sugar. A bread kick is noticeable and you will get tired and lazy plus water weight goes up the next morning by a pound of two. BUT a sugar/sweets kick will put a real hurting on you. Heart pounding, headache, pain throughout the body, sinus pain and pressure and water weight shots up 3 to 5 pounds the next morning. A bread kick is much more gentle lol 🙂

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chrnb

How about neither? fruits and raw leafy greens is the way to go.

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Bobbi West

HAPPY THANKSGIVING ALL.,take care

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Mario Lopez

Dr Sten, first of all thanks for your valuables videos. Probably one of the best Channel. I have ADD and I would like to know if the sugar could makes worst the disease ? Secondly, Does the Keto diet may improve the ADD symptoms ? Thank you in advance.

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Rob Roy

We you were an Olympic athlete, could you of performed and trained the way you did without having a being on a high carb low fat diet ?

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victor fernandes

What about glycogenic load of sugar compared to wheat?

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lmwrt

If a man is hungry, don't give him a fish, instead, teach him how to fish……..Awesome video.

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Afnan Khan Kundi

Health Knowledge worth to explain in Ek berg way .

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Eugenia Modarelli

Español 🙏

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S. Smith

Looks like I picked the wrong week to start eating cinnamon toast…

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