Eye-Opening Insulin Facts (Milk vs Cream + more) – Which Is Better

Eye-Opening Insulin Facts (Milk vs Cream + more) – Which Is Better

Hello Health Champions. When you put a
creamer in your tea or coffee is it better to use milk or whole cream or
maybe skim milk or half and half which is better. There has been so much
misinformation about fat and some of the products that have been promoted as
heart healthy or guilt-free are actually your absolute worst choice so today
we’re going to talk about this from a perspective of what really matters which
is how do these products affect your blood sugar and your insulin response
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 so let’s talk about glycemic
index real quick that’s a measurement of how quickly your blood sugar rises in
response to eating a food. In other words after you consume the food how
long does it take before that food enters your bloodstream
now they’ve done measurements with this and you can find tables but there are
some problems with this as well there’s some limitations to the measurements and
to the concept the first limitation the first problem is that this measurement
is highly variable from person to person right you can measure it on one person
you give them a certain food you measure how much the blood sugar rises you give
it to another person and the response is completely different the second problem
is that they haven’t done a whole lot of measurements they haven’t done studies
on a regular basis so we get a really good average and even if they did they
wouldn’t necessarily predict how you respond another problem is that when
you’re in a low carb diet or ketogenic diet then there’s hardly any information
there to be found because most of the measurements are done on high glycemic
index foods and they’re just looking at super high and kind of high and not so
high they don’t really look at the low glycemic foods like vegetables and meat
and fat they look at various forms of grain and processed foods so that makes
it very difficult to really find out how these work but the good news is that
once you understand how this works then you’ll be able to predict a little
bit how they’re gonna work on different foods and if you eat low carb then
that’s going to be your best bet to get really low glycemic foods another
limitation of this measurement is that when they test it they give the person
one food only. They give them milk or they give them potatoes or rice or lentils or
oats they don’t give them the butter or the meat or the vegetables with it and
that’s the way that we normally consume food and that changes everything so we
want to take these numbers with a grain of salt but it’s still a useful concept
in that it helps us start to understand the general ideas the general principles
that are in place another limitation with the glycemic index is that it’s not
really the glucose that we’re interested in it just measures how much does the
blood sugar the blood glucose level rise but what we’re really interested in is
how does it affect insulin and glucose is not the only thing that affects
insulin protein also effects insulin so the glycemic index kind of pretty well
predicts your insulin responses but it doesn’t do a real good job however once
we put the protein into the equation now we get a much better prediction because
protein has some influence on insulin so let’s talk about these six dairy
products we have butter which has a glycemic index of zero heavy cream I
couldn’t find a number but it’s really low close to zero half in halves a
little higher but still very very low whole milk is 27 skim milk is 34 and
low-fat yogurt is 33 so all of these foods would definitely be classified as
low glycemic index because high glycemic index they consider like 60s and 70s but
then we look at the insulin index which is what we’re really interested in
because the insulin in the end is is the key to metabolic syndrome and heart
disease and diabetes and so forth so butter is – which is very very low heavy
cream is four still very low half-and-half starts coming up a little
bit which is 18 and we’re going to explain exactly why these numbers are
the way they are whole milk is twenty-four skim milk is 60 so now we’re
getting some really strong insulin responses and by the time we get to
low-fat yogurt its 84 it’s super high it’s in with a rocket fuel the candies
and the jellybeans and so forth. And this low-fat yogurt we’re talking about is
something that has added sugar and it’s not that the sugar affects the glycemic
index so much but the percentage of sugar in that product goes up
dramatically now let’s start taking a look at the macros in these foods so you
can start understanding why the numbers are the way they are when it comes to
sugar butter is zero heavy cream is two point eight we have half and half is
four point three we have whole milk is four point eight skim milk is five point
one and the low-fat yogurt which is kind of a fruit or vanilla or something has
added sugar so it has 18% sugar so all of these macros are in grams per hundred
so it’s a percentage basically then we look at protein and butter has a tiny
little bit of protein it’s less than a gram heavy cream is going to have two
point one half and half is three whole milk three point three skim milk and
low-fat yogurt so these are only going to differ primarily based on yogurt is
strained so they concentrate they drain off some fluid but all the milk products
are going to be about the same heavy cream is going to be less because a lot
of that is fat and butter is almost exclusively fat when we look at the fat
portion butter is about 80% fat heavy cream is about 37 half-and-half is about
12 full milk about three and a half skim milk 0.1 0.2 somewhere depending on on
where you find the information and this low-fat yogurt had a 1% milk fat so now
that we know what the numbers are we can see how these differ in composition of
the macros let’s go and take a look at how much
different macros affect insulin so if we put the index at carbs we have that as a
reference point then we say carbs is a hundred percent then how much do the
other ones stimulate insulin comparatively and protein is going to be
about 50 percent so for every gram of protein the protein is going to
stimulate about half as much insulin now there are some other differences it’s
going to affect it slower because protein is absorb much slower but
overall it’s about 50 percent fat on the other hand is some around two to three
percent it is negligible it’s close so close to zero it really doesn’t matter
in the big scheme of things when we’re talking insulin resistance and that’s
why low-carb diets ketogenic diets high-fat diets that’s why they’re so
powerful at reversing insulin resistance so keep these bars the height of these
in mind and we’re going to take a look now at the composition of the macros
from a calorie perspective so if we draw this out the sugar in butter is so low
that it wouldn’t even show it’s like zero point zero something all right it
wouldn’t show the protein is less than 1% so it’s that tiny tiny little blue
bar right there and the rest of the calories the macro the calorie
percentage in butter 99 percent of calories in butter comes from fat and
fat has virtually no insulin response so that’s why that insulin index is so low
when we look at heavy cream it’s still mostly fat all right it has almost 40
percent fat there’s a tiny bit of sugar there’s a tiny bit of protein but 94
percent is still from fat 94 percent of calories come from fat and that doesn’t
trigger much insulin so it has a very very low insulin index when we get up to
half and half now the percentage of fat Croesus so fat is still dominant but we
shift this just a little bit but with 80% 79 percent of calories coming from
fat insulin index is still very low and then is where it gets surprising because
the protein and the sugar is not that different but the fat is very different
and the fat is what slows things down so when we look at whole milk even though
it still has the same glycemic response as the other low-fat there is the fat
slows it down the fat slows down the absorption and the blood sugar response
and the insulin to where it’s only barely above 18 still a very low number
however when we get to the skim milk with 0.1 percent fat even though the
protein and the carbs is virtually the same in skin and whole milk there is no
fat to slow it down alright we just have this tiny little bit of fat to slow down
the insulin so now we get an insulin response of 60 which puts it at a high
glycemic food and low-fat yogurt is again because so much of the calories
come from sugar then we’re gonna have a much faster insulin response from that
so here’s what I want you to take away from this is to understand the
proportion of these different macros when you put them in graphics like this
you can see that it goes from almost all fats even in cream which doesn’t seem
too far from from skim milk the percentages changed dramatically and if
you understand this about food you understand that the sugar is what drives
it the protein is kind of in the middle and the fat is what slows it down then
you can tell how different foods are gonna affect you if you enjoyed this
video make sure you also check out that thank you so much for watching and I’ll
see you in the next video

100 Replies to “Eye-Opening Insulin Facts (Milk vs Cream + more) – Which Is Better”

  1. 🔷 Watch this next: Keto vs Low Carb Diet: https://www.youtube.com/watch?v=_uEWltsZGTI&list=PLpTTF6wMDLR5tjNfMLc-5RpRzxK5D0yqH

  2. Blood sugar will rise sharply,only if I eat high starchy food after prolong fasting .
    But the same food have no effect if I am not fasting or not eating low carb.

  3. @JP I once saw an old drunk man with a broken wrist (which was in a sling) taking a pis? in a shop doorway in Walsall town. He's trousers fell to his ankles because he was so pis?ed and he was

  4. I’ve been drinking close to a half a gallon of grass fed heavy cream a week for a year and a half. I work out so I have 1 to 2 protein drinks every day that I do work out. I put in at least 4 ounces in each one. Put it in my coffee. I make creamy cheese sauces for fish. If you think fat makes you fat then I would be a real porker. I’ve lost 35 pounds and 5 inches off my waist. No more pre-diabetes. No More high blood pressure. No more acid reflux. I am 7 pounds off the weight that I was in my mid 20s. I’m 68

  5. Look at you gettin' fancy and giving up the whiteboard! I can't wait to see the graphs and information you put together now, but I might miss the whiteboard just a little. 😀

  6. Can we measure insulin at home? Also would there be a difference if you used raw milk, ghee, full fat yogurt (home made)?

  7. What’s wrong with black coffee? Are you so soft you need a shot of espresso in your saucer of cream? 😂

  8. That is it. I’m so glad that I gave up sugar about a year ago, go heavy cream…. but not too much Thank you Dr. Ekberg

  9. Thank you dr Ekberg for the great info, as well for presenting it with the great quality video view look, up until today when we visit to doctors office, they suggest low fat diet, but since I am learning so much from your channel, I don't follow them what they suggest anymore, thank you again for your channel with the great info-content!!!!!!!!!!!

  10. The graphics were great, I really like the bold visuals. It is clear to me that sugar is the prevailing demon they've used for years to replace fat and make people believe they're being "health conscious " how misleading of the ADA to promote this for so long. Very fascinating information and to have it all broken down. Thanks Dr. E.

  11. Dr Ekberg, you have changed my life! Because of your tutorials, I now enjoy real food without guilt and have dropped a dress size in 2 months without trying. I always look forward to you next videos. Thank you so much!

  12. Sir, great improvement from a blackboard to an excel spreadsheet,. Question for you where I live I can not seem to find a grass fed Yogurt all that I can find up to now is whole milk yogurt . I follow a LCHF profile when I have my yogurt I put a hand full of grapes into a cup would it pass the standard? Merci

  13. Well, before Covid-19 and after we will still dealing with this. I just shake my head that for most of my life I thought a healthy low calorie breakfast was Cheerios and either skim milk or low fat yogurt.

  14. Great information Dr. Ekberg thank you! So many years we have been poisoned with sugar while the goodness has been taken out of our foods. Well not anymore. People have caught on and are making wiser choices thanks to people like you who educate us properly.

  15. Dr. Ekberg is going through a midlife crisis: he is now a weather man! Joke aside I like these graphs once in a while. I'm not visual but I understand them. I like the white board too because I usually write down your lists in my Keto BuJo – yes, it's dedicated to it… TFS Nicole

  16. Best of the best Dr Ekberg. Your information is gold 👏🏻👏🏻👏🏻. Your new video format looks great.

  17. Anyone knows what half and half is in Australia? I use thickened cream BTW and 50-70ml in a large size coffee is enough for me. Thank you

  18. I would be interested in more information about unflavored, unsweetened yogurt and Greek yogurt, low-fat and whole fat.

  19. Thank you doctor for completely changing my perspectives. Then again, can it be generalized that animal fats are somehow better than pure carbs?

  20. Hello Dr. Sten
    Amazing video. I blindly trust you and follow you but now I am disappointed as you have not replied my question. This is the last time I am asking you hope you will comment soon. A person who is suffering from Cushing's Syndrome, Obesity, Insulin Resistance, Type 2 Diabetes, Grade 3 Fatty liver and PCOS can still do Intermittent Fasting or Keto diet? What is your advice about this condition. Please reply

  21. Dr. Ekberg, thanks for this video. I had been buying fruit flavored nonfat Greek Yogurt that had 7 grams of added sugar per serving, and was just wrapping up some online grocery shopping when I saw your presentation. So, I removed it from my cart and got plain, full fat Greek Yogurt instead with no added sugar. Instead of the fruit flavoring, I'll add my own berries, or maybe some walnuts to the plain yogurt.

  22. Brilliantly presented, so clear to understand….why isn't this taught in schools, we have a sick and unhealthy population, millions of people need this information not prescription drugs.

  23. Dr Ekberg – I’m a 800m athlete and currently doing Keto and thoroughly enjoying your videos. For race day ( every 4 weeks or so ) how long before the event would you suggest I introduce higher carbs into my diet in order to get enough glycogen into the system. I honestly cannot perform competitively without sufficient carbs on race day I’ve noticed , as much as I’d like to on low carbs . Training and doing 400m repeats etc is already challenging enough on low carb. What would be the most effect timing prior to the race to introduce higher carbs and roughly how many grams would you aim for ?You being and athlete would be so interesting and the best qualified person to understand my predicament . I’d so appreciate any advice.👍🏻

  24. Oh…no Dr. Ekberg ! What about milk powder ?! I love milk powder in my coffee. I used to put creamer but replaced it with whole milk powder from Walmart. No go?😦

  25. Nutriton information labels will say "calories from fat" (which they meant to be as a warning, but ill use as a tool)… But it should warn us "calories from sugar"!

  26. For us non-USA viewers, what is half & half? It’s not a term we use in the UK. Is it what we call semi-skimmed milk?

  27. I shifted to heavy cream about a year ago bcos I felt so much better than after a milky cappuccino! I live in Italy so I drew a lot of attention asking for cream for my espresso as you can imagine! I feel so validated! Thank you!

  28. Hi Doctor. I find your videos brilliant. I am type 1 diabetic due to loss of part of my pancreas and damage to the remainder. It's caused many problems but I'm on keto now and I am feeling 1000% better and on almost zero insulin injections now with controlled blood sugar. My problem is my kidney function. I have 1 kidney that was only working at 32% prior to keto. Since keto it's fell to 25%. Is keto dangerous for my kidney. My doctor is a firm supporter of keto but my dietician is not and I am running the gauntlet between them. Please can you help.

  29. Thank You Dr Eckberg for the comprehesive illustration. I love this subject.
    I found when asking people to change the habit of drinking low fat milk is like asking them to change their religion. 😯
    The information you provided will be helpful to explain why it is bad idea to drink skimed milk.

  30. What about FAGE Total 5% milkfat strained greek yogurt? Is it nearly as bad as lowfat yogurt or a lot better?

  31. Interesting video Dr Ekberg. However, we have no such thing as half and half in the UK nor do we have heavy cream. We have single cream or double cream – I guess the latter is equivalent to the US heavy cream. Milk here is either skimmed, semi skimmed or whole fat milk. Which do you advise for a diabetic type 2?

  32. I cringe to think that I drank copious amounts of skim milk all throughout my childhood as our family Doctor told us whole milk would make us sick and fat. How did I end up? Brain tumor at 19 and insulin resistant. All reversed on keto carnivore and extra sea salt (12grams) in the diet.

  33. Wow I gotta try this and go back to drinking whole milk instead of skim. Thanks, still fine tuning my diet and getting blood glucose in excellent control. I too am a former collegiate decathlete and just missed qualifying for the U.S. Olympic trials by less than 300 points
    Thank you👍

  34. I'd like to see the same presentation done with the various types of chocolate, from cocoa powder to 86% and all versions sweeter. This dairy video was great stuff!

  35. I make my own yogurt. Whole milk with a bit of added heavy cream. Then I strain it to make it into a thicker "Greek" style yogurt. No added sugars. About where would that show up on your chart?

  36. Be smarter than I was – read the labels on your heavy cream, because most brands in the grocery stores aren't pure cream, most have added ingredients, they're usually diluted with milk and then they add a thickener.

  37. Doc… it is still calories in and calories out. If this controlling the insulin response by eliminating foods that spike glucose/insulin, combined with OMAD (other videos you've done) allows one's insulin to remain very low, does one still need to be concerned about making sure your caloric intake doesn't exceed it's daily needs? Lots of conflicting information on this point. Some say you need not be concerned about the amount of calories so long as insulin is low and you eat only once per day. Your videos are a wealth of information and I really appreciate the work you are doing.

  38. Dr. Ben Bikman the insulin research scientist states that protein does NOT spike Insulin at all. Did I misunderstand?

  39. Thanks, Dr. Sten. For years we were misled to believe the extreme view that all fat was bad for us. I found it ironic that non-fat products had high sugar content, which seemed more unhealthy to me than higher fat.

  40. I’ve changed my coffee use with cream several times over the years from skim milk and every time I’ve done it over the past four years I gain significant weight when I use half-and-half.

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