11 Carbs I’ve Started Eating That I Never Would’ve Eaten 10 Years Ago

DeLauer frames this as a resistance-starch hack. The process exploits the natural retrogradation of starch: heating gelatinizes the starch granules, cooling realigns them into crystalline RS3 that resists digestive enzymes, and gentle reheating preserves this indigestibility. He emphasizes that you get 'huge maximal microbiome benefit' with 'minimal blood sugar impact.' The result is a tortilla that behaves like fiber, making it a clever way to include a traditionally forbidden food without the usual metabolic consequences. He repeats the same principle for potatoes later in the video, indicating this is a broader strategy for starchy carbs.

DeLauer contrasts this with his rare use of fresh-cooked potatoes, which he only eats right after an extra-hard workout for an intentional glucose spike. His standard approach is to batch-cook potatoes, refrigerate them, and then reheat gently. He claims nobody would notice the difference from a fresh baked potato. This allows him to eat potatoes freely without worrying about blood sugar excursions, aligning with his philosophy of enjoying carbs intelligently.

DeLauer frames this as a trade-off: green banana flour is extremely indigestible (RS2), while a ripe banana is 'practically pure sugar.' He advocates the middle ground, where part of the starch is still resistant, reducing net glucose load while still tasting good. He suggests mashing it with honey, which might further slow absorption because honey's antioxidants and fructose change the glycemic response. This fits his broader theme of stacking tricks to enjoy carbs with less metabolic damage.

This protocol directly contradicts common advice to avoid carbs at night. DeLauer argues that keeping insulin low during the day when he's moving and burning calories makes evolutionary sense—his body is more likely to tap into fat stores. Then, at dinner, he loads carbs to refill glycogen. He notes this is a flip-flop from popular recommendations but works for him. He has relaxed on strict timing, indicating that overall carb quality and total intake matter more, but the pattern remains his go-to.

DeLauer weaves this personal protocol into his broader defense of honey. He notes that he doesn't guzzle honey but uses it respectfully for its functional properties. The sleep benefit is something he's discovered through self-experimentation; he links it to the concept that a small, slow-digesting carbohydrate can aid relaxation. By choosing Manuka with high methylglyoxal, he aims for the strongest antimicrobial and antioxidant punch, which he believes also modulates metabolism favorably. This small pre-bed dose exemplifies his strategic carb inclusion.

DeLauer admits he hasn't done deep research on golden kiwis but recommends them based on practical experience: they taste great, can be eaten whole (skin on) for convenience and extra soluble fiber, and are a vitamin C powerhouse. He acknowledges their high glucose content and suggests using them strategically around training sessions to turn the potential spike into an anabolic advantage. He explicitly warns against combining with fatty meals, showing an understanding of how mixed meals affect glycemic response.

DeLauer explains that retrograded resistant starch (RS3) forms when a starch is heated, causing its molecular structure to expand, then cooled, which reorganizes it into an indigestible crystalline form. The critical nuance is that this indigestibility can survive reheating if done slowly and at low temperature. By applying this to corn tortillas—a food most low-carbers would never touch—he creates a carbohydrate that behaves more like soluble fiber, feeding gut bacteria and blunting glucose response. He emphasizes the importance of high-quality, non-GMO corn tortillas and warns against high-temperature reheating, which would destroy the resistant starch structure. This is not a staple but a strategic "fun way" to get carbs on higher-carb days.

He differentiates full-spectrum honey from refined table sugar by pointing to its antioxidants, antimicrobial compounds (especially methylglyoxal in Manuka), and different digestive pathway. He references evidence that honey can favorably impact visceral fat, insulin resistance, and even liver function due to its potent antioxidant effects. However, he is careful to stress moderation: he consumes only 10–15 grams of carbs from honey, not 'gobs.' He specifically recommends Manuka honey (brand Manukora) because of its high MGO content, third-party testing, and superior taste. He also notes personal use for sleep—1–3 teaspoons a couple hours before bed—leveraging a gentle carb load without a dramatic glucose spike. This represents a shift from his earlier, more rigid low-carb phase where any sugar was feared.

This shift underpins the entire video. He recalls that during his low-carb days, when he finally ate carbs, it was 'horacious' and he felt needy for them. Now, with better metabolic health and high activity, he focuses on carb quality and preparation tricks that reduce glycemic load while still providing the pleasure of eating carb-rich foods. He mentions tortillas, potatoes, bananas, and even honey as examples where processing (cooling, reheating, selecting ripeness) alters the physiological impact. He also notes that he no longer obsesses over carb timing as he once did, though he still mostly eats carbs at night for glycogen replenishment. This is a maturation from restriction toward intelligent inclusion.