# What Restaurants Don't Want You To Know About Their Food

## Метаданные

- **Канал:** Dr. Sten Ekberg
- **YouTube:** https://www.youtube.com/watch?v=ZQYWPmxauck
- **Источник:** https://ekstraktznaniy.ru/video/25036

## Транскрипт

### Segment 1 (00:00 - 05:00) []

If you're watching this video, you're probably in that minority of people who realize just how important the quality of food is to your health, to your energy, your weight, and your long-term risk of disease. Maybe you've already cleaned up your diet and you're seeing the results. You know how to shop for and prepare quality foods. But what happens when you have to eat out? What are restaurants actually putting in your food? And how do you make the best choices to protect your health and everything you worked for? And if you go to check up on some nutritional information from restaurants, all they ever give you really is calories, as if that was the thing that mattered the most. And it's really both ironic and sad that when people go out to eat, it should be a treat. Very often people go out to celebrate something, but instead you expose yourself to something that is so much lower in quality than what you normally eat. And it's really sad because restaurants, their business is food. They should know food. But when it comes to the quality of ingredients that you may have learned about the importance of high quality foods like grass-fed food, like organic, wild caught fish, pasture-raised eggs, pasture-raised chicken, animals that have lived a normal life and eaten food that their species are supposed to normally eat. That makes for a healthy animal. That makes for healthy food. Are they going to serve you butter? give you extra virgin olive oil? Well, sadly, when you go out to a restaurant, you're not going to get any of these. There may be some niche restaurants on the fringe that's expensive that gives you some of that, but for the most part, you're not going to find it. Instead, what you're getting is very often hidden sugars. You're getting a bunch of white flowers. They're serving bread with everything. And you're getting soybean oil, canola oil, and corn oil in everything they cook. And not only that, but very often they'll be using some flavors in sauces or spice mixes that contain chemicals. And if you ask the people in the restaurant what's in those sauces, they have absolutely no idea. So, I know I'm painting a bleak picture here, but don't worry, you just have to realize that when you go out, you're not going to have perfection. Even if you're striving for it in the food you cook at home, you're just going to have to let go of it temporarily. it's not going to kill you and you just have to make the best of it. But we do have to realize is that the more you deviate away from the good foods that you normally eat, then it's going to lead to more damage and you're going to feel worse and it's going to be harder to recover from it. So, anytime that you have a break in your routine, it is going to be challenging. But the key is that you use some of the information we're going to talk about in this video and you create some guidelines for yourself and then you stick to those guidelines. And if you do that, then you can probably come away from that trip or from business travel or whatever it is with minimal or even no damage at all. But the most important thing is that you don't go into a free fall. That you don't give in to a little bit of temptation and you have that dessert and one thing leads to another and then you have a couple of mixed drinks ice cream on top of that and you figure that hey, you know, I blew it. So there's no point in even worrying about it. That is something that you don't want to do. you set up some guidelines and you stick to them and then when you get back home you're going to feel that it's worth it. So here are some things to think about when you order. You start off with the protein, the meat, the fish, etc. And just try to pick whatever is the best available on the menu. And here you focus on steak, fish, eggs, chicken, or whatever else is available. And I know I talk a lot about grass-fed and wild caught and so forth, but here's what you have to realize. All meat, including the ones that are super high in omega6 and they're grain-fed and they're conventional, all that, they're still vastly superior to eating sugars and chemicals and starches and fried food and ultrarocessed foods. Okay? So, there's going to be your foundation, even if it's not the quality you're used to. And when you order, you want to ask how did they prepare it? Because that's important. There's a huge difference between if they grilled it and or baked it, which is relatively healthy, or if they sauteed it, because they're going to use all those seed oils, or if they fried it in those seed oils. And then when you order, you try to convince them to replace your fries, your rice, and your bread with some extra vegetables, some non- starchy vegetables like beans and broccoli and cauliflower and carrots if they have those. And also side

### Segment 2 (05:00 - 10:00) [5:00]

salads. And right away when you sit down, here's the hard part because once you order, you're going to be hungry. You sit down and they're going to come in offer you that bread basket. And you have to be firm and right away you say, "No, we don't need a bread basket. " And then when you get your side salad to start off with, you want to avoid sugary dressings and things with a lot of chemicals in it. And those would typically be vinegrettes have a lot of sugar. Thousand Islands And ranch is one of the worst chemical concoctions there is. It's just totally loaded with MSG for one thing. And slightly better than those dressings would be blue cheese or Caesar because they're typically very low in sugar. However, you will get some of the seed oils in there. But we also have to keep in mind that the things that you do once in a while is not going to be too terribly bad. But even better with your salad, you ask for olive oil and vinegar or lemon juice and you add some salt and pepper. And if you were to end up at a barbecue place, for example, they're going to serve you some barbecue sauces or if you're in a restaurant that might have like a Japanese, they might have teriyak. And these sauces could have like 25 30% sugar in them. So you don't want to just drown your stuff in these sauces. What you can do is ask for a straight hot sauce or a shriracha or something that doesn't have any sugar or minimal sugar is even if you use Sriracha has like a gram of sugar but you're not going to use very much of it. So wouldn't worry about that. Or you can ask if they have a very spicy barbecue sauce because then you could use just a tiny amount of that and still get a lot of flavor without so much sugar. So let's talk about the types of cuisine. What are the places that you might want to seek out? And one of the best ones would be a welle equipped salad bar. Something that has a lot of different vegetables, but also would have like hard-boiled eggs and ham and grilled chicken and things that you can pick and choose. And of course, a wide variety of lettucees and tomatoes and bell pepper and so forth. Another relatively safe place is a steakhouse that's pretty easy to navigate. you know what they have. They don't throw a bunch of strange things in there. They're going to start off with a steak. If you order a side salad, it's going to be that. If you order broccoli, you pretty much know what you're getting. Another good place can be buffets because here you could look at it and even if you don't know exactly what went in there, you sort of have a pretty good idea. If it doesn't taste very sweet, it doesn't have a ton of sugar, you know, they're probably going to cook with seed oils. But if you stick with the proteins and the vegetables primarily, then you can get a lot of the good sustenance with the minimal amount of the bad stuff. Another fairly good option is Thai food because if you get one of their curries, you're going to start off with a chicken or a beef or a pork even. And their sauces are going to be using coconut milk or coconut cream. So, they're not going to use a ton of seed oils. They might have a little bit if they cook the meat first, but for the most part, you're going to get a higher quality of ingredients with the Thai cuisine than most others. And then, of course, they're going to serve it with rice typically. So, then you can skip the rice or you can minimize the rice. So, depending on where you are on the metabolic scale, if you're insulin sensitive or insulin resistant, now and then you can allow yourself a little bit of rice. It's a non-gluten grain, so even if it's starchy and you get a few grams of carbs, it's not going to kill you to do that once in a while if you're relatively healthy. Same thing with Mexican. They use relatively good ingredients. They're not going to cook with a bunch of dairy for the most part, except for the cheese. You can start off with chicken or beef. You skip the nachos and you skip the tortillas. And if you use a minimum of rice, then you're going to have a fairly good balanced meal still. Also, breakfast spots are not too terrible because you can select pretty freely what goes into your meal. So, you could do something like bacon or sausage or eggs or steak, etc. You could have a little bit of their hash browns or potatoes and you're getting some starch, but again, stay away from the bread, gluten and the sugary stuff. So, it's not something that I would recommend all the time because the quality of their ingredients is not going to be very good. They're not going to use pastured eggs or organic sausage or anything like that, but at least you can select what you

### Segment 3 (10:00 - 15:00) [10:00]

want and not get a bunch of starches and sugar. Now, Chinese food is very popular in terms of restaurants, but it wouldn't be my top choice because there's a lot of sugar in the sauces and they base everything and serve everything with rice. Now, the exception would be if you find a buffet because now you can still typically find pretty good food like you find a beef stew or something and it's not very sweet and you can find lots of broccoli and vegetables to eat with it. And then there is also fast food. And that's kind of as a last resort. I would say make sure that you don't get the fried stuff. And what you could eat maybe would be a bunless burger. You ask for extra lettuce and tomato and you double or triple up on the beef patties. But again, the quality of the food is not going to be great. And you could also get their chicken salad. But I have to question sort of what do they actually do to that chicken to get that perfectly consistent rubbery bouncy consistency. It's so moist and so juicy, but it's not like any chicken I've ever had anywhere else. And here's a big one. This is really important. And most people don't even realize that one of your options is to eat fewer meals. That is very, very powerful. But the way we're raised, unless you've been watching videos and practiced intermittent fasting, you don't realize that you could actually eat fewer meals. So, what you want to do though is you want to practice at home first. You don't want to get in the car on a road trip and decide, I'm not going to eat today and then you get dizzy and lightaded and hypoglycemic. So, make sure that you understand how your body works if you skip a few meals. And if you practice at home, you're going to realize that you can feel absolutely fantastic on eating once or twice a day. Especially if you sort of get your body in the groove of eating low carb and stabilizing your blood sugar over a period of time, then this is not going to be a challenge at all. And one of the easiest ways to do that is to skip that free breakfast at the hotel, unless it's a really, really great breakfast. If they are actually serving good quality eggs or maybe cooked eggs and sausage and bacon and things custom, then that would be a good option. But for the most part, most people I see, they eat their waffles and their danishes and their muffins and maybe a little piece of sausage or eggs with it. But that's not a breakfast that you need. And the quality of the food that they typically serve on free breakfastes is pretty bad. And what you could also do if you got your car with you on a road trip is bring a cooler and you fill it up with some hard-boiled eggs. You can grill some chicken wings in advance. You bring some packages of cheese cubes and ham perhaps. You can bring cut up bell pepper and carrots. And there's all sorts of good stuff that will carry you through and replace a couple of meals. So let's talk about carbohydrates and different kinds of drinks. And what we want to consider here is where are you on the spectrum on the metabolic spectrum from insulin sensitive to insulin resistant. If you're really insulin resistant then it's probably a good idea to avoid bread and rice and potatoes as much as possible. And I put beans in parenthesis because if you had a little bit of beans, it's probably not going to mess you up too much because it still has a lot of fiber and some protein and some sustenance to it. If you're insulin sensitive now, it's really not going to mess you up too much if you make a few exceptions. You could handle some carbohydrates temporarily. Just make sure that if you have some extra carbs that they're not the worst kind. Don't start eating sugar and desserts and white bread and fried food and things like that. And the reason is that not only are they the worst kinds of foods, but they also have the greatest potential for triggering a freef fall. And why is that? because they are drugs. They change your state of mind. They're very addictive and they will make you lose your willpower. And in terms of drinks, obviously you don't want to start drinking soda or sweet coffee drinks just because you're on the road or you're on a trip. You want to stick to the black coffee. Drink water is of course okay. Uh the occasional cappuccino without sweeteners. And also most places, even fast food restaurants are going to serve unsweet tea. And when you're traveling, whether it's a business trip or vacation, there's always going to be exposure to alcohol. And if there is some peer pressure, and I don't want to call it peer pressure because you're a grown-up, you can say no, but there's still these situations where you feel like you would feel better if you can participate and have a drink or two. Then make sure that you stick to dry wine, white or red, dry wine or maybe bubbly wine and also

### Segment 4 (15:00 - 20:00) [15:00]

distilled spirits like whiskey or bourbon. Now, one of the most important aspects of health is going to be the quality of fat. And the problem is that everything that you eat that's fried food is going to be soybean, canola, and corn oil. And all the cooking that they do in restaurant is going to be pretty much guaranteed to be those same terrible oils. And all the dressings that they serve with your salads are going to be those same terrible oils. And if you're in a steakhouse and you'd like to have a little garlic butter with your steak, chances are pretty high that they're going to bring you margarine. And I can't tell you how many times I've asked the waitress, "Are you sure that the garlic butter is real butter? " And she says, "Oh, yes. " And I asked, "Can you go and verify that? " And they walk away and they come back and they say, "Oh, I'm sorry. We don't have real butter. " And this is for a lot of places. It's kind of rare actually to have real butter. So be very careful with things like that. Now, even though it's rare, it does happen. So, you can ask, especially if you're ordering extra vegetables, then you could ask if they have a few packs of butter that you can melt onto your vegetables because that can fill out the meals and give you a few extra calories because you want to cut out the carbs. Another thing that they typically will have is going to be olive oil. So, you could put that on your vegetables. You can salad with some vinegar or lemon. And you could ask, I've never found it, but of course, if you could find extra virgin olive oil or organic, then that would be perfect. But I wouldn't count on it. And unless you go to some niche restaurant that serves grass-fed beef, for the most part, everything that you eat is going to be high in omega sixes. So, like I mentioned earlier, though, this is not going to kill you. What you want to do is you want to eat the best you can at home and then when you're on the road, you want to eat the best you can for being on the road. And in the long run, you're going to be okay. But making better choices on the road is going to make you feel better and you're going to have a quicker time to get back to normal when you're home. But let's get a little bit of perspective on this now. So the best food, the stuff that your ancestors have eaten for tens of thousands of years that come from the planet that man has not changed or destroyed, things like grass-fed beef or wild caught fish or pastured eggs and chicken. That's all there ever was until we started spraying with pesticides and processing and hybridizing food. We had extra virgin olive oil. They've been pressing olives to make oil for thousands and thousands of years, but they didn't have the seed oils. They didn't have hydrogenated oils and all the butter was grass-fed. So, those would be the ideal foods that we try to eat at home as much as we can, but they're not going to serve those on the road. So, what we want to understand is even farmed fish, even though it's not as good as wild caught fish, it's still pretty high on the scale. And even though regular commercial kind of bland olive oil is not as good as the extra virgin, it's still much better than most other things. And then we have things like non-starchy vegetables and salads and they're still great. And even if they sprayed a little bit of pesticides on them, they're still going to be way better than chemicals and sugar. And even like I said before, all meats are better than junk food. and the kayo animals, the concentrated animal feeding operations where they make most of the beef and the pork and the chicken that we consume in this country and virtually all of it that are served in restaurants. That's still better than the stuff we're getting to in a second. And some of the stuff that's kind of okay if you're insulin sensitive would be some amount of beans and rice and potatoes. But then we're getting down to the stuff that you want to minimize as much as possible, like commercial salad dressings. We talked about that before. We have the seed oils, we have chemicals, we have sugar. Then fried food. Obviously, we want to avoid. And sugary condiments like barbecue oil and ketchup. And near the bottom, we have desserts and cookies and candy and baked goods and all the muffins and the danishes that they serve in the breakfast buffets. And probably the worst of all would be mixed drinks because there you get the double whammy of the alcohol and the sugar. So alcohol in small amounts like dry wine and vodka or whiskey is sort of neutral. If you just have one or two

### Segment 5 (20:00 - 20:00) [20:00]

it's kind of neutral, but once you start mixing it in with the sugar, now it's way down at the bottom. So if you review this video and you come up with some rules and some principles for yourself, then you can go on a trip. you can make some smart choices and you can get back home and feel as good as when you left. If you enjoyed this video, you're going to love that one. And if you truly want to master health by understanding how the body really works, make sure you subscribe, hit that bell, and turn on all the notifications so you never miss a life-saving video.