Seven daily foods to lower insulin and metabolic risk

Many nutrition strategies converge on one idea: avoid frequent insulin spikes and improve insulin sensitivity. Insulin resistance is associated with several metabolic problems and often tracks with a highly refined diet. The video offers a list of foods that, due to fiber and fat, tend to raise insulin less while providing key micronutrients.

One important nuance: no single food fixes a diet. The results come from the pattern. If these foods displace ultra processed snacks and sugary drinks, the impact can be meaningful.

The seven core foods

1) Raw sauerkraut

Sauerkraut provides fermentation, beneficial microbes, and very few net carbs. The key point is to choose raw, not pasteurized, because heat destroys much of the microbial content. Nutrients mentioned include vitamin C, glutamine, vitamin K2, and compounds linked to cruciferous vegetables.

Practical tip: add about half a cup to one meal per day. If your digestion is sensitive, start smaller and build.

2) Arugula

Arugula is presented as a leafy green with low oxalates and a connection to nitric oxide, which relates to vasodilation and vascular health. Pairing it with extra virgin olive oil is suggested for flavor and for better absorption of plant compounds.

Practical tip: use arugula as a salad base and add protein plus a stable fat.

3) Wild caught salmon

Wild caught salmon provides omega 3 fats, especially EPA and DHA, linked to anti inflammatory effects and to brain and retina health. Salmon is also said to contain selenium, which can bind mercury and support its clearance. Eating the skin is recommended to capture nutrients near the surface.

Practical tip: aim for multiple servings of fatty fish per week.

4) Cod liver

Canned cod liver is highlighted for omega 3 density. The suggestion is to eat the liver and avoid drinking the oil to prevent a heavy feeling. The broader idea is to keep protein paired with its natural fat instead of choosing very lean versions.

Practical tip: if you dislike other organ meats, cod liver can be an easier entry.

5) Grass fed ground beef

The video includes hamburger style meat, with a quality condition. Grass fed meat with a higher fat ratio, such as 80 20, is discussed as a way to reduce the insulin response compared with very lean meat. Nutrients mentioned include B vitamins, zinc, iron, creatine, and carnosine.

Practical tip: build meals with vegetables and skip the bun and sugary sauces.

6) Brazil nuts

One or two Brazil nuts per day are recommended for selenium. Selenium is linked to thyroid function, immune function, and reproductive health, with a warning about toxicity if intake is too high for too long.

Practical tip: keep the dose low and consistent.

7) Extra virgin olive oil

Extra virgin olive oil is positioned as a central fat due to its bioactive compounds. A sensory marker of higher quality oil is a mild throat tickle. Adulteration is noted as a market issue, so choosing a trusted brand matters.

Practical tip: use it on salads and vegetables and store it away from heat and light.

Three bonus foods to round out the diet

1. Quality cheese, preferably fermented and full fat, for vitamin K2 and other compounds.
2. Dark chocolate with high cacao for polyphenols and its connection to nitric oxide. Avoid late intake if it stimulates you.
3. L reuteri yogurt, or Bulgarian yogurt as a simpler option, to support the microbiome.

A simple day example

1. Meal 1: arugula salad with extra virgin olive oil and a serving of salmon, plus a small portion of sauerkraut.
2. Meal 2: ground beef with vegetables, plus one or two Brazil nuts as a finish.
3. Optional extra: yogurt or a small portion of dark chocolate depending on tolerance.

A quick shopping list

1. One raw fermented food.
2. One leafy green.
3. One fatty fish.
4. One quality protein for the rest of the week.
5. A trusted extra virgin olive oil.

How to keep it realistic

These foods work best when they fit your routine. Use simple portions and repeatable meals. A handful of greens, a palm sized protein, and one or two fats can cover most days. If you track anything, track consistency and how your energy feels after meals. If you need a starting point, repeat the same two meals for three days and notice hunger, cravings, and afternoon fatigue daily.

Common mistakes

1. Buying pasteurized sauerkraut and expecting the same effect.
2. Using low quality olive oil stored in clear bottles exposed to heat and light.
3. Choosing very lean meat and then compensating with snacks.
4. Overdoing Brazil nuts for weeks.

Conclusion

If your goal is better insulin sensitivity, consistency with nutrient dense foods usually matters more than chasing perfection. Start with one or two changes, keep them for a week, then adjust.