Eat Bread, Rice, and Potatoes Without the Blood Sugar Spike

What if you could eat carbs without the blood sugar spike? I've spent months researching practical ways to flatten the glucose curve, and I'm sharing everything I've learned with my friends, family, and now you. These aren't extreme diets or carb elimination. They're simple, science-backed tweaks you can start using today. Why does this matter? Chronic blood sugar spikes are a major driver of metabolic disease. Managing them isn't just about prevention. For many people already dealing with insulin resistance or prediabetes, these strategies can help move the needle back in the right direction. In this video, you'll learn the exact methods I use. ---- Read more about carbs: https://www.ham.com/newsletter/thedia... Join my newsletter: https://www.ham.com/signup ---- Table of Contents: 00:00 - Blood Sugar & Your Heart 01:30 - 1. Cook & Cool Method 02:26 - 2. Naked Carb 03:33 - 3. Move the Sugar 04:22 - 4. Upgrade the Carb 10:29 - 5. Eating Order 12:56 - 6. Eating Time 13:16 - My Results ---- Studies: Glycemic index values https://pubmed.ncbi.nlm.nih.gov/18835... Cooking method and glycemic index https://pubmed.ncbi.nlm.nih.gov/16925... Purple flesh sweet potato boiled https://pubmed.ncbi.nlm.nih.gov/22132... Effect of cooling of cooked white rice https://pubmed.ncbi.nlm.nih.gov/26693... Food order and meal sequence https://pubmed.ncbi.nlm.nih.gov/26106... Carbohydrate-last meal pattern https://doi.org/10.1136/bmjdrc-2017-0... Movement after meals https://pubmed.ncbi.nlm.nih.gov/35147... The seated soleus push-up cut the post-meal glucose rise by about half. https://www.cell.com/iscience/fulltex... Fiber, whole grains, and the heart https://pubmed.ncbi.nlm.nih.gov/30638... About 3 grams a day of oat beta glucan significantly lowered LDL cholesterol. https://pubmed.ncbi.nlm.nih.gov/25411... Soluble fiber from certain foods and risk of coronary heart disease https://www.ecfr.gov/current/title-21... Plant-based diet and heart disease reversal https://pubmed.ncbi.nlm.nih.gov/25198... ---- Disclaimer: The content in this video is for educational and informational purposes only and does not constitute medical advice. Before making any changes to your diet, exercise routine, supplementation, or medical treatment, consult with your own qualified healthcare provider. Individual results may vary, and what works for one person may not work for another. If you are experiencing a medical emergency, call 911 or your local emergency services immediately. By watching this content, you acknowledge that you are responsible for your own health decisions and outcomes.