Top 10 Common Foods You're Eating Wrong!

Hello Health Champions. Today we're going to  talk about the top 10 common foods you're eating  

wrong. Now these foods are probably going to  be a bit different than what you might think  

and if you stay with me to the end you're going  to understand what a huge difference it really  

can make to your health. Food number 10 is oats  and the biggest thing here is the glycemic index  

which measures how quickly it raises your  blood sugar how quickly does it break down  

and turn into blood sugar so the reference is  glucose we usually compare to glucose and that has  

a standard number of a hundred and then we compare  other things to that for example white bread  

which most people know is not a great food it's  highly processed it's pure starch it breaks down  

quickly and it has a glycemic index of 70 which  is sky high already but if you look at what a  

lot of people are eating for oats which is quick  oats they have a glycemic index of 83. so that's  

more glycemic index it gets into your bloodstream  faster even than white bread on the other hand if  

you were to eat something like steel cut oats that  has a glycemic index of 42 so roughly half and  

that is a big difference now I'm not a huge fan  of grains in general but if you're going to eat a  

grain at all I believe it should be a gluten-free  grain and steel-cut oats would probably be a  

decent alternative so I've marked the glucose  in red because that's like crazy fast you don't  

want anything getting into your bloodstream that  quickly the white bread is like a dark orange the  

instant oats would be even more dark orange and  the steel cut oats i would put as yellow because  

it's not a great food especially if you're trying  to reverse a disease or a metabolic condition  

however if you tolerate oats really well if you're  insulin sensitive and you're just maintaining then  

it can be a reasonably healthy food now why can  there be such a huge difference between oats and  

oats well it has to do with how it's processed  and this applies to a lot of processed foods  

when we eat a relatively whole food it's  sort of like a cube that it's pretty solid  

it's dense it takes a while for enzymes and  digestive juices to get into it so it breaks  

down slower it's kind of like putting a big log  on the fire it's dense it's going to take a while  

whereas if we cut it up in pieces so if we take a  steel cut out and we roll it now it's going to be  

much flatter and they treat it with some heat and  some moisture before they dry it out so now it's  

much quicker for those enzymes to get into it and  if the steel cut oat takes like 45 minutes to cook  

the rolled oat takes like four or five minutes and  that also reflects in how quickly it digests in  

the body now the instant oat is going to be even  less than that so it's going to be just a sliver  

and therefore it's going to cook in a minute  and it's going to break down in seconds and  

this principle applies basically to all processed  food it's the difference between fruit and fruit  

juice for example where they break down the cell  walls it's going to get into your bloodstream much  

faster it's a completely different food now  number nine is lectins so animals can defend  

themselves they don't like to get eaten so they  can run really fast or they have claws and teeth  

to defend themselves plants don't have that so  they use chemical warfare they have proteins that  

act as irritants that are very hard to digest  that can make animals that eat the plants sick  

and some people react to these a whole lot more  for most people it's not a big deal for other  

people it's life-changing so one group of these  is called night shades and that includes things  

like tomatoes and bell pepper and eggplant so even  foods like the first three tomatoes bell pepper  

and eggplant that would be relatively healthy and  for most people are super healthy even on a low  

carb or keto diet they tend to not be so good if  you're sensitive to lectins potatoes i marked in  

yellow because they're much higher in starch it's  not really a bad food but if you have a metabolic  

condition you're trying to reverse then potatoes  would probably be something to avoid whereas if  

you're insulin sensitive and just maintaining  then it's an okay food to have once in a while  

if you're not sensitive to lectins and then we  have things like beans i marked them in yellow  

because they're notoriously difficult  to digest we have things like quinoa  

which people think is a grain a lot of people use  it to replace rice but it's actually a seed that  

sort of acts like a grain because it's so high in  carbohydrates so the dry weight of quinoa is 57  

carbohydrates so it's almost like wheat or rice  and then we have corn which a lot of people think  

is a vegetable but it's actually a grain so it's a  very very common allergen a lot of people react to  

it even without knowing it and even worse it's a  GMO so that becomes an orange it's not something I  

would recommend unless again you are metabolically  healthy and you get the organic corn but again  

all of these things have plenty of lectins and  whether you react severely or not it's a good idea  

to kind of diffuse that and the way to do that  is to pressure cook them so if you cook them  

under high pressure you can raise the heat  so they cook at much higher temperatures  

and now you break down these proteins these  lectins and they don't have nearly the same impact  

or chemical properties anymore food number eight  is peanut butter and peanuts of course are not  

nuts they are legumes and therefore they're much  harder to digest than other nuts they actually  

contain lectins just like we talked about on  the previous slide because they're just like any  

other bean except they are much higher in fat and  protein and that's what makes them so attractive  

because it's a low-carb food it is very satisfying  and very filling so a lot of people like it not  

only in the low-carb community so if you eat it it  needs to be organic and unprocessed plus of course  

you need to not be sensitive to peanuts or to  lectins and when it's unprocessed that means that  

the oil separates because that's what happens when  you grind nuts and it also should have nothing  

added but maybe a little bit of salt if you meet  all those criteria then it can be a reasonably  

healthy food however if you eat the commercial  kind the big brands that have been around in most  

stores for the longest time that most people know  of then they're going to add corn syrup and sugar  

to it they're going to add things like soy  proteins to it and they're going to add  

emulsifiers in the form of hydrogenated fat so now  you're basically adding trans fat to this thing so  

all of these are red because these are horrendous  and toxic to the body and especially in quantities  

overall though I'm going to give these an orange  rating because the red stuff is a fairly small  

percentage and it's going to be offset by the fact  that it actually has pretty good protein and fat  

in it as long as you're not sensitive to lectins  number seven is seeds like hemp chia and flax and  

what these seeds have in common is that they're  very high in omega-3s they are the highest plant  

source of omega-3s of anything the very few  things that have omega-3 among the plants and  

these three seeds are by far the highest and while  most people hear about the omega-3s as only a good  

thing these polyunsaturated fatty acids being so  great for you we do need a small amount however  

these omega-3s are extremely sensitive to heat  and light and oxygen and just how sensitive are  

these omega-3s you might ask well if you compare  the alpha-linoleic acid which is the omega-3  

that you would find in plants to the saturated  fatty acid that you would find in animals then  

this study suggests that if you compare this alpha  linoleic acid to a saturated fatty acid it is  

2 500 times more sensitive 2 500. now that's just  one of those big numbers we have sometimes it's  

hard to grasp to put it in perspective so let me  do that for you what that means is that an omega-3  

fatty acid will oxidize will get damaged as much  in three and a half hours as a saturated fat like  

meat would in one year so what that means is if  you break the shell if you grind this or make  

oil out of it it will start degenerating will  start getting damaged in minutes in a few hours  

it will be pretty ruined now the good news is  that nature has provided protection for these  

so as long as it's still in the shell then it's  protected it can last for weeks or even months  

in room temperature and still have a high quality  high freshness but as soon as you break that shell  

now oxygen gets to it and starts oxidizing and  damaging it so what you want to do is you buy  

these whole you grind them yourself and then  as soon as they're ground you put them in cold  

storage so in the fridge they'll probably last  several days maybe a couple of weeks if you stick  

them in the freezer they can last for months even  after you grind them so if you do everything right  

then you could get a healthy food it would have a  green rating but depending on how much oxidation  

how much heat and oxygen it's subjected to and  how long it could be yellow could be orange it  

could be red which means a really bad food  so it could be great for you or it could be  

really harmful number six is nuts and there's a  lot of talk about how we should eat these nuts  

some say we should eat them raw or maybe soaking  nuts and some say that you can roast them or toast  

them or do pretty much what you want with them so  let's look at what actually happens to the fats in  

the nuts so this goes back to the saturated versus  unsaturated that we talked about so if we have a  

fatty acid that is saturated then it's going to be  pretty much a straight line and every place where  

there's a carbon molecule there's going to be  just a little bit of a turn but it's going to be  

equally turning on both sides so it ends up a  straight molecule that's a saturated fat and it  

is very stable and non-reactive because there's  very few points to attack this to react with it  

so a saturated fatty acid like this has zero  places where it's unsaturated hence the name  

a monounsaturated fatty acid has one  place where it's unsaturated that means  

that it has a double bond someplace in there and  it's a little bit more flexible than a saturated  

fatty acid so olive oil for example is mostly  monounsaturated and that's why it's liquid at  

room temperature whereas a saturated fatty acid is  solid at room temperature a monounsaturated will  

often turn solid or semi-solid in the fridge and  most nuts have a lot of monounsaturated fatty  

acids but they also have a lot of omega-6 fatty  acids we've all heard about those and they have  

two places where they're unsaturated so they have  two double bonds and these are typically going to  

be liquid in the fridge as well and then some nuts  have a bit of omega-3s and they have three double  

bonds and these are going to be liquid even in  the freezer for the most part and then we have the  

fish oils which are the most unsaturated so EPA  is one of the components of fish oil that we're  

looking for that we need for our tissues and the  p stands for penta which means five and the DHA  

is the other fish oil which we need for brain  tissue and the h stands for hexa which is six  

so we go from a straight fatty acid and saturated  and mono it starts bending a little bit and with  

two three four five six it starts bending more and  more until with DHA it's really more like just a  

squiggle than a straight line and that makes them  more and more reactive to oxygen and heat so nuts  

are going to have a mix of mono saturated omega-6s  and omega-3s they're not ever going to have EPA  

and DHA - that's fish. So the only nut that has  any significant amounts of omega-3 is walnut  

that has about 10 percent all other nuts are like  one or two percent at the most so what that means  

is you have to be much more careful in roasting  walnuts than any other nut what about omega-6s  

well walnuts are high in omega-6 as well  but virtually all nuts are high in omega-6s  

so they're going to be moderately heat sensitive  as well not as much as as the walnut but they're  

still going to be heat sensitive because the  omega-6 is still very sensitive and very reactive  

and it turns out that the only nut that doesn't  really have omega-6 or omega-3 would be macadamia  

so macadamia has mostly monounsaturated and  some saturated fat in it that makes it perfect  

if you were going to roast it now the more  omega-3s they have like a walnut i would  

suggest that you don't roast it or toast it at  all and just like we talked about before a lot  

of these nuts have lectins they are plants they  don't necessarily want to get eaten and the walnut  

has these anti-nutrients with phytates and enzyme  inhibitors and lectins so what you want to do then  

is you soak them you soak them for about 12 to  24 hours and this neutralizes a lot of these  

damaging substances and now you have a really wet  nut and you want to dry it but you want to dry it  

carefully so you put it in the dehydrator not in  a hot oven you can put it in the oven if you can  

change the setting low enough and you want to  keep it between 110 and 150 degrees Fahrenheit  

which is about 45 to 65 degrees Celsius and if you  do it this way you could do that with any nuts but  

especially with walnuts then you're going to do  a way with the harmful substances you're going to  

preserve all the good stuff in the nut the protein  the minerals the vitamins the good fatty acids  

and you're going to find yourself with a  healthy food you're going to find something  

that even though it does have some omega-6s  it's not like the plant oils the processed  

vegetable oils that you find in the store  these are going to be a very well balanced food  

and i wouldn't suggest that you overeat it  to try to get all your calories or all your  

satisfaction from nuts but it's a good snack and  also be very careful with what some people do  

is to roast them at high heat because that would  damage these nutrients and especially these fatty  

acids and turn it into something that could be  quite harmful number five is mayo and dressing  

and the first thing about this is that it's very  high in omega-6s but unlike the nuts that we just  

talked about this is an isolated concentrated  form of omega-6 they don't have anything else  

in them the nutrients are gone the protein is  gone and it's a much higher dose of omega-6s  

that's not balanced the next thing though is even  worse and that's how harshly processed they are  

they're processed with high heat high pressure  and then they start tasting terrible so now they  

have to clean them they deodorize them and de-gum  them and treat them with all sorts of chemicals so  

it has no similarity left to the seed or the  nut that it was pressed from and as a result  

the fats in there are going to be oxidized which  is not a great thing so if you had this once in  

a while then it wouldn't be too terrible so if you  use it only occasionally once a month a tablespoon  

or two then it's not going to kill you it's not  like sugar or eating doughnuts every day but it's  

still not a great thing so what's better is if  you make your own and now it all comes down to the  

quality of oil that you use and here's the problem  the healthiest oil that you could probably use for  

this would be extra virgin olive oil organic extra  virgin olive oil the problem now is this oil has  

such a strong taste that most people would try the  mayo once and never again so if you like mayo made  

from extra virgin olive oil more power to you  but if you don't then the next thing would be  

to use some other oil but you need to make sure  it's cold pressed so that you don't have any of  

the damage from the processing of the other oils  and here what you could find would be things like  

a walnut oil or an avocado oil but also keep in  mind that these oils are also going to have some  

flavor to them and the less processed they are  the healthier they are the stronger the flavor  

it's going to start dominating that mayo so  it's kind of like a trade-off and your best  

compromise is probably going to be a commercial  cold pressed avocado oil that's been filtered and  

it has sort of a mild flavor that's not too strong  to make mayo food number four is eggs and chicken  

and here the debate is over the different  production methods so we have caged we have cage  

free and we have free range and even though the  sound is better like cage nobody likes that and  

there's virtually no control or rules and then  cage free sounds so much better but it is only  

marginally better because these birds are still  all inside they're still crowded and then we get  

to free range which sounds wonderful oh they're  free they're out on the range but that doesn't  

necessarily mean that it means for the most  part they're still inside they're still crowded  

but they have theoretical access to the outside  if they live in this huge barn with thousands  

of other birds if there's a little door at the  end with a little patch of grass outside and  

they have the option to go out then technically  their free range so it could be a good thing but  

probably not so the minimum standard i would go by  is called pasture raised in in the united states i  

don't know what it's called in other countries but  it's basically a guarantee that these birds live  

outside for the most part they have 108 square  feet per bird and if you don't have that standard  

then try to find out where your eggs are coming  from find someone locally who produces eggs that  

you can go visit and see how the birds are treated  however they're treated is what you want for  

both your eggs and your chickens so if you have a  neighbor or some lady or some guy down the street  

then that would be perfect or even better is if  you have room and time and opportunity in your  

backyard and your neighbors will let you then make  some yourself raise some chickens number three is  

fish and here it can make a big difference between  a healthy and an unhealthy fish first we want to  

avoid farmed fish because the fish don't move they  live in very confined condition they have diseases  

and lice they feed them garbage so if that's how  healthy the fish is then that's how healthy it is  

for you second problem is if you cook the fish  and you overheat it then that's also not a good  

thing because we talked about these omega-3 fatty  acids the most sensitive are the fish oils so the  

EPA and the DHA that's why you always want  to cook the fish very very gently it's a very  

delicate food and the third issue is mercury that  fish live in the ocean that's full of mercury the  

larger the fish is the longer it lives the more  predatory it is the more it's going to concentrate  

mercury in its body however fish can be very  healthy if you select species that are low mercury  

and these are typically things like salmon does  really well the sardines do well mackerel does  

pretty well as long as it's a relatively small not  the king mackerel also all of the small flat fish  

are generally safe what you want to avoid are big  fish like shark and swordfish and tuna the large  

predatory fish and then if you cook them on low  heat and you make sure that they're wild caught  

now that fish can be very very healthy and it  can be something that you enjoy every week even  

several times number two is meat and most meat  sold in the U.S. is grain fed now the grain has  

a lot of omega-6s it creates inflammation it makes  the cattle sick because cows are supposed to eat  

grass they're not supposed to eat grain or corn  or soy and when you feed them that now the fat in  

their tissues becomes very very high in omega-6s  and that omega-6s makes its way into you as well  

the other aspect is the cruelty that not only are  these animals often mistreated and kept confined  

but through the feed they're also getting  very unhealthy and they're suffering that way  

the third factor is antibiotics which they deny  that they use but somehow there's thousands of  

tons of animal feed antibiotics sold anyway so  it has to go somewhere as way i figure however  

meat can be super healthy if you get it grass-fed  and you make sure it's humanely treated and that  

the animals themselves were healthy so realize  also that there's all about relativity here that  

yes the grass-fed organic healthy animals  are much much better for you but if you're  

out eating some place in a restaurant and you  have no other choices then the grain-fed beef  

or the farm-raised fish is still going  to be way way better than ordering fried  

chicken nuggets or fried wings or French fries or  doughnuts or something like that so keep things  

in perspective that way and realize that even  though the grain fed is less than ideal it's still  

way better than a lot of the junk food number one  is milk yogurt and dairy this is something that's  

a foundation of modern society so many people  eat it so many people think that it's super super  

healthy but there's a big difference between the  different kinds so the first problem is that it's  

pasteurized and i understand why they pasteurize  it we'll talk a little bit more about that  

from a public health perspective they know that  by pasteurizing everything they get fewer diseases  

and acute deaths but they reduce the health of the  population in other ways it's always sort of like  

they don't care so much if a billion people  have diabetes they they're more concerned with  

a plane accident that kills 300 people which is  a disaster because it's in your face the other  

stuff happens so slowly that nobody really pays  attention but through the pasteurization the main  

thing that happens is that you destroy all the  beneficial bacteria so milk has lactobacillus  

lactic is milk that's where the name comes from  and these are beneficial bacteria they help you  

digest the lactose they help you digest the  milk the other thing they destroy is enzymes  

and these were also there to help you digest it  so raw milk is actually very well tolerated and  

if you think about it the calf always drinks raw  milk from the mother cow human babies always drink  

raw milk from the mother it's never pasteurized  and they always have these lactobacilli  

and the enzymes in them but there's something you  can do to restore the healthy qualities to this  

milk and that is to turn it into yogurt or sour  cream or kefir so what that means is you restore  

the bacteria and the enzymes in the culture that  was there it's going to be a little different but  

it's going to be similar and equally beneficial  in many ways so when they make yogurt they first  

heat it so that they kill off all the pathogenic  bacteria because now they're going to culture  

bacteria and then they add specific strains some  of those could be lactobacillus but they usually  

use a mix a wide variety of bacteria in the  same batch and what these bacteria do is first  

of all they grow they multiply so they create this  healthy culture but they also consume the lactose  

the sugar that you don't really want so much of  necessarily especially if you're trying to avoid  

sugar then you want as little lactose as possible  plus lactose is something a lot of people have  

difficulty digesting so the more the bacteria can  consume and reduce that lactose the easier it is  

for you to tolerate it and then by the time  the culture is done by the time this is nice  

and sour now we have restored the culture and  we've restored a lot of these benefits and we  

could end up with a healthy yogurt now here's the  thing to understand that most people don't realize  

if the yogurt doesn't taste sour it doesn't really  have any bacteria in it because in the process of  

culturing like i said the bacteria produce lactic  acid or something sour and they eat up the sugar  

so the longer it goes the better it is and the  more sour it is so now you could have a really  

healthy product but if you don't let it run long  enough then you don't have enough bacteria and  

you still have too much sugar in there now then it  might be a yellow or an orange but even worse is  

if they add a bunch of fruit and a bunch of sugar  or a bunch of chemicals like artificial sweeteners  

now you're dealing with something that's truly  harmful to you and if they load up one of these  

sugar bombs which is all they really advertise  then it's going to have so much sugar is going  

to more than negate any benefit that you might get  from it being yogurt now in some places like where  

I live you can actually buy raw milk for pets it's  sold only to be given to your pets you can give  

it to your cat or your dog so sometimes I buy a  couple of gallons of this for my cat but then when  

I get the milk home I realize I don't have a cat  maybe one of these days I'll remember to buy a cat  

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