Follow Thomas DeLauer's exact carb choices to eat more while spiking blood sugar less
Based on: I Started Eating These Carbs After 10 Years Avoiding Them by Thomas DeLauer
▶ Watch the source video on YouTube
What if the carbs you've been avoiding for years are actually the ones your gut needs most? That question stopped a lot of people mid-scroll when Thomas DeLauer dropped this video, and for good reason.
You already know the frustration. You try to eat clean, you keep carbs low, but then life happens — you want real food, something satisfying, something that doesn't feel like a punishment. And every time you reach for a tortilla or a banana or a bowl of cereal, there's that voice in your head saying you're blowing it. You end up either white-knuckling through a restrictive phase or swinging hard the other way and feeling guilty about it afterward. Neither one is sustainable, and neither one is actually based on the full picture.
Here's what success looks like instead: you're eating carbs at dinner, you're enjoying fruit, you're having the occasional bowl of cereal, and your blood sugar stays stable because you understand which carbs behave differently in the body and why. You know which ones feed your microbiome instead of spiking your insulin. You know how to prepare a potato on Sunday so it functions more like fiber by Thursday. That's not a fantasy — that's exactly what Thomas DeLauer lays out in this video, and it's grounded in the science of resistant starches, amylase inhibitors, retrograded starches, and polyphenol profiles that most people have never even heard of.
Thomas has spent years testing, researching, and evolving his approach to nutrition — going from significantly overweight to one of the most recognized fitness educators on YouTube with millions of followers. He doesn't just read the studies; he lives the protocols and adjusts when the evidence shifts. When he says his opinions have changed on something, that's not a weakness — that's exactly the kind of intellectual honesty that makes his advice worth following.
This checklist turns everything from that video into a clean, step-by-step action guide. It covers every specific carb he currently eats, exactly how to prepare them for maximum benefit, which varieties to buy, when to eat them during the day, and what to avoid so you don't accidentally undo the benefits. No need to rewatch, take notes, or piece it together yourself.
Download it, print it, stick it on your fridge, and start making smarter carb choices today.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 12 more action items inside...
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