Top 10 Worst Foods Doctors Tell You To Eat

Hello Health Champions. I'm sure you know that  things like diabetes, obesity heart disease are  

rampant, but with all the conflicting information  about food, how do you even know what to eat?  

Today I want to cover the top 10 worst foods that  are most often recommended by doctors as part of  

a supposedly healthy diet and I will show you why  they may not be so great for you after all. 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 you don't miss anything.  When we talk about healthy food we have to first  

understand what are we trying to accomplish and  what are we trying to avoid so about 95 percent of  

all the disease that people die from is related to  something called metabolic syndrome or syndrome x  

and this is like an umbrella for all the things  that happen when people have type 2 diabetes and  

heart disease and hypertension and cancer and  obesity is a huge association it's not the cause  

but it's often listed alongside these because  there's a strong association with them and  

therefore good or bad foods are going to depend on  how the foods are affecting these variables such  

insulin and insulin resistance if it has fructose  because fructose is a carbohydrate it's a sugar  

that can only be processed by the liver and  it is about as bad as alcohol alcoholics get  

fatty liver from drinking alcohol well if you  get non-alcoholic fatty liver it's because of  

fructose so we have 10 year olds and 12 year olds  in the thousands who are getting type 2 diabetes  

and fatty liver and they haven't had a drop of  alcohol but they had plenty of sugar and plenty  

of high fructose corn syrup so fructose is a  key to understanding this we will also relate  

it to glycemic index and this is how quickly your  blood glucose rises after you eat a certain food  

so if you eat a refined food with lots of sugar  your blood glucose is going to rise faster produce  

more insulin and this sets you up for insulin  resistance but also for blood sugar swings and  

inconsistent energy levels and we also want to  understand how the food affects inflammation  

and if this is a food that people are commonly  allergic or sensitive or intolerant to because if  

there's a reaction in the body to the food that's  going to increase the inflammation as well i'll  

cover 10 food items in no particular order and  the first one is whole grain bread or wheat bread  

and like i said we'll talk about insulin glycemic  index fructose inflammation and allergies and also  

we'll touch on fiber because that is a good thing  and these foods may have some of that so let's  

see if it's actually one of the better sources so  insulin first whole grain bread or white bread or  

any sort of bread it really doesn't matter have  a high insulin response because they have a very  

high glycemic index and the standard scale for  glycemic index is that high is anything above  

70 and low is anything below 55 but this is in a  world where people eat 300 grams of carbohydrate  

and they stuff themselves with sugar and soda all  day long so if we want to be healthy or if we want  

to reverse insulin resistance we want to look  for glycemic index numbers in the single digits  

or maybe up to 20 or 30 and there are plenty  of foods in that range to choose from so 74  

is astronomical that is a very high glycemic index  fructose there's two and a half percent fructose  

in wheat bread and even though we don't think  of that as a high fructose food i mean after all  

sugar has 50% fructose but if you think about  bread as something good and recommended that  

you're going to eat all the time then that two  and a half percent fructose adds up pretty quickly  

as far as inflammation bread and wheat  and gluten grains are some of the worst  

they create a very high inflammatory response and  there's also a very high tendency to be sensitive  

to it even people who don't have celiacs or who  don't know that they're sensitive or intolerant  

the majority of people would do better to  avoid bread for the reason of inflammation  

and intolerance what about fiber well it does have  some fiber it's about four percent of the bread is  

fiber so if you have a slice of about 25 grams or  so then you get one gram of fiber in that bread  

that's not a whole lot we're supposed to get  30 40 50 grams of fiber or more so the sources  

that you want to look for are things like  avocado one avocado has 10 grams of fiber and  

if you start eating salads and non-starchy  vegetables they don't have much of anything in  

them but what they do have is actually fiber next  item is cereal that's what most people have been  

eating for breakfast for a very very long time  and they mix it up with some skim milk which is  

not a great idea we'll get to that insulin and  glycemic index is about the same as bread it's  

sky high and in this case we're talking about  a slightly sweetened cereal honey nut cheerios  

16 of the total weight of this product is  fructose and even though the inflammation  

and allergy level is not as high as a gluten  grain it's still quite significant there's a lot  

of people who are sensitive to oats and you will  also have most oats being processed on equipment  

with gluten grains so unless it's certified gluten  free then oats are typically going to have gluten  

in them what about fiber well it's often promoted  as the strongest argument for eating the bread  

and the cereal and the grain and if you read the  fine print down there they'll talk about how it's  

also beneficial because of the fiber and it does  have seven grams of fiber but that comes up to  

one gram of fiber in a serving of cereal so  you're much better off eating things like avocado  

and vegetables and seeds they are actually very  very high in fiber next item on the list is corn  

and most people believe that is a vegetable but  in fact it is a grain and even though it's not as  

bad in some aspects as wheat it still has a medium  to high insulin response it has a 52 for glycemic  

index and on the standard scale that's considered  low on my scale that is high because it's too  

high to allow you to reverse a condition of  insulin resistance when we look at fructose  

it's quite low inflammation not so bad but  allergies it's one of the most common allergies  

to have corn allergies corn insensitivities and  it is a gmo grain virtually all the corn grown  

is gmo and it does have some fiber but again it's  not a tremendous contribution you're better off  

with other things here's one i get a lot of  questions about oatmeal how can that be bad  

well it's not the worst thing out there but if you  eat it you want to make sure it's steel cut oats  

insulin response is medium to high the glycemic  index is 52 to 82 and that's the difference with  

steel cut oats would end up somewhere  in the lower end right around 52 whereas  

82 is if you have instant oats if they steamroll  them if they fluff them up if they make them very  

very easy to cook then they're also very fast to  digest and they're going to raise your blood sugar  

very quickly it has virtually no fructose it's not  too bad on inflammation and allergies and it does  

have some fiber about ten percent so in a serving  of oatmeal you would get four grams of fiber but  

if you're going to do this remember do the  steel cut oats and be very generous with the  

butter because that's going to slow down the  insulin response i receive a lot of comments  

from people who say that you made a lot of sense  until you started bashing fruit well here's what  

we have to understand about fruit we've been told  for so long to eat more fruits and vegetables eat  

more fruits and vegetables it's like a mantra but  what they're really saying is eat more vegetables  

fruit has changed a lot our ancestors had fruit  seasonally they had locally grown fruit and the  

fruit they had and nothing in common with the  sweet juicy improved fruit that we have today  

their fruit had nowhere near the amount of sugar  that we do and we have access to it 365 days a  

year so the insulin response is medium to high the  glycemic index is going to vary greatly 20 to 60.  

fructose 4 to 8 percent the dried fruit  is much much higher so a lot of people say  

oh i was baking but it didn't have any  sugar because i only used dates and raisins  

well they are 75 sugar which means they're  gonna have about 35 percent pure fructose okay  

it is natural it has a little bit of benefit but  it's still all just sugar so you can't do that  

are there allergies not too terribly much but  there are still a lot of people who are sensitive  

to things like citrus or pineapple or strawberry  so watch out for that does it have some fiber yeah  

it's not insignificant but again you can't really  eat you don't want to eat enough fruit to get your  

supply of fiber that way so they're not terrible  they're juicy they're full of vitamins and  

minerals they're made by mother nature but you're  not supposed to have them 365 days a year so think  

of it as a treat eat it like candy once in a while  and then it's fine now some people may ask well  

if they recommend these foods and they're  that terrible wouldn't they notice if nobody  

got better well here's what we have to keep  in mind that it depends on where you start  

that if you have a horrendous diet of just  soda and donuts and m m's then anything  

that you change is an improvement all right so  if you go from horrendous to bad and now instead  

you have orange juice and toast now you're better  off all right it's still far from good but you're  

better off and then if you go from bad to decent  and you change your toast for steel-cut oats  

now you're on your way you're still not eating  anything great but at least it's not horrendous  

so think of it as if you have a life span  someplace of 50 years and then you change some  

things and you get it to 60 years then that's an  improvement does that mean that you're done does  

that mean that you're eating all great foods no  of course not all right but you're better off  

than you were so everything is relative now if you  go one more step and you go from decent to great  

and you eat things like omelettes and avocado and  nuts and seeds and salmon salads and grass-fed  

beef and all these natural wonderful things that  the planet produces now you're moving from okay to  

great so most of the things i'm covering in this  video is bad and decent right they have figured  

out what is really horrendous they don't recommend  those anymore but in moving from there they  

haven't quite made it all the way and that's what  we're talking about how to optimize it how to have  

the best health how to reverse health conditions  and have the best quality of life next on the list  

is soy and it was popularized when they figured  out that japanese and asian people ate a lot  

of soy and they had less heart disease and  they figured hey that must be a good thing  

they forgot to check out how much sugar they ate  but it's low on insulin low on glycemic index  

virtually no fructose so what's wrong with it then  well all the cultures that use soy they don't eat  

the soy the way it is they process it they ferment  it they have bacteria they have cultures break it  

down so that we can digest it easier because  it's very difficult to digest and therefore  

it has a very high inflammatory response  and the allergies are very very common the  

four most common allergies i see are wheat dairy  corn and soy and then to top it off they have also  

turned it into a gmo grain along with corn so now  what they feed are animals when they do grain-fed  

beef it's basically corn and soy that they're  feeding them we've all seen the commercials for  

milk so that's deeply ingrained in our cultures  that dairy is healthy and that it's a good source  

of calcium well it is not either of those two now  when you take away the fat in the dairy you're  

removing the best part so the insulin response  becomes much higher because you're leaving all the  

sugar and the protein and when the protein isn't  very well absorbed and utilized then that turns  

into sugar for the most part so it has a medium  insulin response the glycemic index in skim milk  

is 46 whereas butter is virtually zero and cream  is much much lower than that but when you add in  

something that's very commonly used with the milk  such as corn flakes now the combination brings  

that glycemic index to 93. so you might as well  be just sipping on hummingbird juice or something  

inflammation is high and allergies are high  because once we process it once we pasteurize  

and homogenize and remove all the fat we  change the food right raw cow's milk is not  

a bad thing for most people mother's milk is the  perfect food in nature but when we mess with it  

it's not the same thing anymore and now it becomes  very difficult for the body to handle it and here  

is one of the biggest travesties of our time in my  opinion we have a perfectly good food called the  

whole egg and then we take the yolk and the white  apart and we throw away the good part and we eat  

the thing that doesn't really do much for us  which is the egg white so it is usually the egg  

white the people are sensitive to it's much  more common for people to be intolerant  

to the egg white than the yolk the next thing  is utilization how much of that protein are we  

actually using meaning the protein can be used  for one of two things it can be used to build  

tissue become building blocks or we can turn  the protein into sugar and use it for energy  

well if we eat the whole egg we're going to use 48  percent which by the way is the highest percentage  

of any food so that's pretty good but when  we throw away the yolk we're throwing away  

some essential amino acids that take  that percentage down to 17 percent  

so when we're eating the egg whites we think  we're getting all that great protein that lean  

protein well we're hardly using any of it we're  turning 5 6 into sugar and we're using it for fuel  

so eggs can be a fantastic food but if you eat  them find a good quality one i only eat pastured  

eggs and make sure you eat the whole thing and  here's another example of how terribly backwards  

we've been getting our information they've told  us that fat is bad and saturated fat is bad  

when in fact fat is good and saturated fat  is good if it comes from a good source but  

then they told us that the fat you do eat should  come from vegetable oils and that is one of the  

worst fats that we can eat because they say it's  vegetable but it's actually made from soy corn  

and canola which is a legume a grain and a seed  and these are pro pro-inflammatory they promote  

inflammation they drive these disease processes  that they're trying to avoid because omega-6s are  

driving that cascade in the body they are empty  calories because they're so harshly processed  

and they have some tendency to allergies not  so much because they've stripped them of almost  

everything but if you're really sensitive to corn  or soy then that could still be a problem and to  

top it off all of these grains are predominantly  gmo these days and then we get to margarine and  

margarine has all of the same problems as these  so-called vegetable oils because they're made from  

the same stuff the soy the corn and the canola so  we have those same issues and they have partially  

solved the biggest issue which is trans fats that  when they take the oil and they turn it into this  

solid spackle stuff then they harden it through  a process called hydrogenation and they enforce  

the labeling of trans fats but it's only how many  grams per serving so they can say zero grams of  

trans fat and it has 0.49 grams per teaspoon so  you can have 10 percent of trans fats and still  

call it trans fat free so they've come a long way  in getting rid of it but understand that if they  

harden if they take an oil and they turn it solid  they have hydrogenated it and they might do it  

a little better than they used to but it's not a  product that i would use so stick with real butter  

or if you're super sensitive to dairy then you can  use ghee i hate to tell you this but red wine is  

not a health food it seems to make it onto every  list of healthy things to do these days and there  

are some benefits but let's take a look the first  thing it has that we want to know about is alcohol  

and together with fructose alcohol is the worst  thing for the liver it's a huge burden for the  

liver it causes alcoholic fatty liver disease and  if you're trying to reverse fatty liver you want  

to keep alcohol to a minimum whether it's wine or  anything else red wine does have something called  

resveratrol and this has been linked to various  different health benefits and it's a good thing  

but it's very very small amounts and  you really couldn't drink enough wine  

without killing yourself to get any substantial  amount of resveratrol so if you're trying to get  

resveratrol just go get a supplement that  has it in it and perhaps the greatest benefit  

of red wine though is that it is relaxing when  we relax we reduce the stress we cut down on  

stress hormones and cortisol we allow more  beneficial processes and healing in the body  

when we're relaxing but if you just practice  a little bit you could do a same relaxation  

with going for a walk breathing some fresh air  listening to some music or doing a meditation or  

having a cup of tea it's not that you should never  drink if you really enjoy having a glass of wine  

then i think that you should have a glass  of wine now and then just don't think of it  

as a health food if you enjoyed this video  and you want to learn more about health you  

really need to check out that one next thanks so  much for watching i'll see you in the next video