The #1 Vitamin Depleting Food in the World

Find out why refined starches are the #1 vitamin-depleting food in the world. In this video, I’ll explain the critical role of vitamin B1 in the metabolism of refined starches. Learn to spot the signs of a vitamin B1 deficiency before they wreak havoc on your life!

0:00 Introduction: Refined starches
0:47 Refined starches and vitamin deficiency
2:02 Vitamin B1 deficiency symptoms
4:33 What causes B1 deficiency?
5:02 Best food sources of vitamin B1
5:40 Magnesium deficiency and refined starches

More videos on vitamin B1:
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Refined starches include rice flour, tapioca flour, corn flour, modified corn starch, maltodextrin, and modified food starch. Certain nutrients are required to metabolize refined starch and turn it into energy. Vitamin B1 (thiamine) is vital to this process.

Refined starches are much higher on the glycemic index (GI) than sugar—this scale tells you how fast a food can raise blood sugar. Sugar is a 74 on the GI, while refined starches like maltodextrin are 180!

Vitamin B1 is not stored in the body in large amounts, so consuming refined starches can quickly cause you to become deficient.

Symptoms of vitamin B1 deficiency include:
•Fatigue
•GI problems (slow digestion, bloating, constipation, nausea)
•Low stomach acid
•Low bile
•Stress
•Nervous tension
•Insomnia
•Frequent mood swings
•Muscle twitches
•Breathing problems

Much of the refined starch broken down into glucose in the body can not be used as energy, so it’s converted into lactic acid. This decreases oxygen in the body and makes it more acidic, which can cause hyperventilation and restless legs syndrome.

Along with diet, the following factors can also contribute to vitamin B1 deficiency:
•Alcohol
•Tea
•Coffee
•Raw fish
•Gut issues
•Metformin
•Excessive exercise

Meat, especially pork, is the best food source of vitamin B1. Liver, eggs, and sunflower seeds are also good sources. Refined grains are often fortified with synthetic B vitamins, which you should avoid.

If you want to supplement vitamin B1, look for the natural form called allithiamine. Benfotiamine is also a good supplement form of vitamin B1.

Magnesium is an important cofactor involved in turning starches into energy. If you don’t have enough magnesium, vitamin B1 won’t work.

Magnesium helps control calcium in the body. Symptoms of low magnesium include:
•Muscle spasms
•Calcium buildup
•Kidney stones
•High blood pressure
•Palpitations
•High cortisol
•Trouble sleeping
•Tremors
•Muscle weakness
•Migraines

Magnesium glycinate is the most absorbable form of magnesium!

Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#health #keto #ketodiet #weightloss #ketolifestyle #intermittentfasting #lowcarb

Thanks for watching! I hope this increases your awareness about the problem with refined starches. I’ll see you in the next video.

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48 Comments

  1. @SurprisedBigWaterfall-it2cn on January 26, 2025 at 12:02 pm

    Hey dr berg keep giving good advice. Everything you talk about is very beneficial

    • @rlpd5218 on January 26, 2025 at 12:32 pm

      That’s what his channel and he is all about I don’t think you have to tell him to keep doing what he’s been doing

    • @jamescanady3442 on January 26, 2025 at 3:55 pm

      @@rlpd5218 On a social media platform that is often oozing with hate, negativity, and misinformation, OP’s encouraging comment is a nice thing to see and hear. And I’m sure Dr. Berg would agree.

  2. @KG-xf9ew on January 26, 2025 at 12:05 pm

    Another great video!

  3. @dylannicks1146 on January 26, 2025 at 12:08 pm

    22 days away from chronic binge drinking.. Why is alcohol legal when it rots every organ, yet weed isn’t? I couldn’t even walk the stairs without shaking in my legs and feeling like I’d drop due to blood pressure..

    Today, I cleaned my sisters place before she gets home with her baby. Alcohol steals your ability to be of service to others. Yes, many can drink responsibly.. But a lot can’t

    I’m 28 and I was bleèding going to the toilet and had my heart feel like it was gonna give up anytime. Drenched covered in sweat, throwing up, shaking, nerve pains shooting through hands and feet, insomnia the list goes on. Nightmare fuel you can buy at a gas station and ruin your life.

    • @MariaChristinaBari on January 26, 2025 at 12:26 pm

      👏🏻👏🏻👏🏻 CONGRATULATIONS Dylan ! 🤗
      Very best wishes for your complete and speedy recovery.
      God bless!!! 🙏🏻💖🙏🏻

    • @AntonioPerez-dz9wv on January 26, 2025 at 12:26 pm

      Please take care of you. Many prayers sent to you.

    • @markhopkins6013 on January 26, 2025 at 12:28 pm

      Just try to be grateful for life find joy in yourself and in others spend time outside in the sun work hard and be happy humans don’t need weed or alcohol to be happy. I wish I knew you so we could talk I’m an old man but I am happy without false happiness. There is much joy in life.

    • @siriusley13 on January 26, 2025 at 12:31 pm

      Investigate kidney health if any blood in urine

    • @Trazynn on January 26, 2025 at 12:36 pm

      Try microdosing psilocybin, it restores your dopamine receptors and stops the alcohol cravings. Psilocybin itself is not addictive (on the contrary you instinctively don’t want to take it regularly).

  4. @desiregoodministry on January 26, 2025 at 12:14 pm

    Thank you, Dr. Berg! I am reading your “The Healthy Keto Plan”. I currently have the Liver body type. I was going to focus on more protein, but your book saved me from going that route. Heal the organs first, and the weight will figure itself out next. Love your helpful advice. My mother passed away at 60 years old because of cancer in the Duodenum that had metastasized into her liver. That was in 1995. Stress is what did her in – Cortisol. 🙁 I’m going a different route – less stress – MORE HEALTHY KETO! 🙂

  5. @kevinsbiscuitsnjelly8193 on January 26, 2025 at 12:18 pm

    The #1 Health Replenishing Doctor in the World: (Fixed it) 😉 💪🏽

  6. @fidelcatsro6948 on January 26, 2025 at 12:29 pm

    Copy of Dr Berg notes:

    Refined starches include rice flour, tapioca flour, corn flour, modified corn starch, maltodextrin, and modified food starch. Certain nutrients are required to metabolize refined starch and turn it into energy. Vitamin B1 (thiamine) is vital to this process.

    Refined starches are much higher on the glycemic index (GI) than sugar—this scale tells you how fast a food can raise blood sugar. Sugar is a 74 on the GI, while refined starches like maltodextrin are 180!

    Vitamin B1 is not stored in the body in large amounts, so consuming refined starches can quickly cause you to become deficient.

    Symptoms of vitamin B1 deficiency include:
    •Fatigue
    •GI problems (slow digestion, bloating, constipation, nausea)
    •Low stomach acid
    •Low bile
    •Stress
    •Nervous tension
    •Insomnia
    •Frequent mood swings
    •Muscle twitches
    •Breathing problems

    Much of the refined starch broken down into glucose in the body can not be used as energy, so it’s converted into lactic acid. This decreases oxygen in the body and makes it more acidic, which can cause hyperventilation and restless legs syndrome.

    Along with diet, the following factors can also contribute to vitamin B1 deficiency:
    •Alcohol
    •Tea
    •Coffee
    •Raw fish
    •Gut issues
    •Metformin
    •Excessive exercise

    Meat, especially pork, is the best food source of vitamin B1. Liver, eggs, and sunflower seeds are also good sources. Refined grains are often fortified with synthetic B vitamins, which you should avoid.

    If you want to supplement vitamin B1, look for the natural form called allithiamine. Benfotiamine is also a good supplement form of vitamin B1.

    Magnesium is an important cofactor involved in turning starches into energy. If you don’t have enough magnesium, vitamin B1 won’t work.

    Magnesium helps control calcium in the body. Symptoms of low magnesium include:
    •Muscle spasms
    •Calcium buildup
    •Kidney stones
    •High blood pressure
    •Palpitations
    •High cortisol
    •Trouble sleeping
    •Tremors
    •Muscle weakness
    •Migraines

    Magnesium glycinate is the most absorbable form of magnesium!

    Thank you Dr Berg!

    😺👍

    • @DangerZone-w6y on January 26, 2025 at 12:45 pm

      YUP

    • @lisakrushinski9436 on January 26, 2025 at 12:49 pm

      Thank you for providing these notes!

    • @TheMorbia on January 26, 2025 at 12:55 pm

      THANK YOU Fidelcatsro! For the fantastic list

    • @MM-bo9jq on January 26, 2025 at 1:03 pm

      🙏🙏🙏

    • @bustjanzupan1074 on January 26, 2025 at 1:08 pm

      Thank you .

  7. @lennygriffin4464 on January 26, 2025 at 12:47 pm

    Thank you as always Dr.Berg!!!!!
    Knowledge is power !!!!!

  8. @sawdustadikt979 on January 26, 2025 at 1:04 pm

    I went through a b1 deficiency that went undiagnosed for over a year. It was absolutely terrifying. I visited several drs, told them all my bizarre symptoms (migraines that came with sweats,stiff neck,one arm would go stiff, vertigo, neuropathy pain going down my arms, my entire core would engage like I was doing a stomach vacuum for days, sudden chest pains, constant high heart rate, all that while having the worst depression and other symptoms I’m forgetting) and all the drs would tell me was to lower my stress. It’s because of Dr Berg, doing I video on the bizarre symptoms of a b1 deficiency I was able to help myself. Thanks to the algorithm I found Elliot Overton of EOnutrition that goes over b1 deficiency at a granular level did I learn what and how to do what I needed to do.

  9. @MediJun on January 26, 2025 at 1:08 pm

    I had no idea that refined foods like starches are the main culprits behind vitamin deficiencies, especially B1, and can seriously affect health! From insomnia, stress, to digestive issues, it all connects to excessive starch consumption. This really opens up a new perspective on how we should take care of our bodies. A truly valuable tip for anyone looking to boost their health and energy!

    • @miriamalvidrez1409 on January 26, 2025 at 1:40 pm

      Right!? I have to take a look at what exactly I’m eating 🤔

    • @MediJun on January 26, 2025 at 1:46 pm

      @@miriamalvidrez1409 yes, we all should

  10. @josephburns-zd2kr on January 26, 2025 at 1:30 pm

    It’s not just drugs and alcohol to avoid. It’s a big list of stuff to avoid including junk food, seed oils, refined foods, etc.

    • @craigbaxter4595 on January 26, 2025 at 3:39 pm

      I hope pizza is not on that list

    • @GregFRDT on January 26, 2025 at 3:59 pm

      ​@@craigbaxter4595There are healthy and unhealthy ways to make almost everything.

      For example:
      Back in their beginnings McDonald’s made french fries with potatoes, beef tallow, and salt. And those ingredients made them basically the healthiest a typical french fry can be.

      Then natural fats got demonised, hydrogenated seed oils got pushed onto the consumer, and McDonalds kept refining their recipe with more “enhancements” like all other junk food companies.

      Now in America the McDonald’s french fries are fried in a mixture of seed oils, use 11 ingredients, and none of them are healthy (the potatoes farms are treated with very strong pesticides to prevent certain parasites from making harmless brown spots on them, so you cannot count them as a healthy ingredient in their menu anymore)

      At least in Italy we have half as much ingredients for Mc french fries, probably because of stricter food regulations. But still they sadly are more unhealthy than what you could make at home.

    • @bmac5242 on January 26, 2025 at 5:14 pm

      @GregFRDT So true – we only make our own. McDonald’s stopped using beef tallow in US in 1990.

    • @GrandmomZoo on January 26, 2025 at 5:23 pm

      I stopped all processed foods, all seed oils, and read every single label on everything. Fermented home made foods. Grow my own food. Lical meats. Local organic market gardens. No food dyes, which are found in supplements and OTC stuff. My tinctures are my go to not the store. It has made a life changing difference on my body.

    • @Neptune-jp3ke on January 26, 2025 at 5:40 pm

      Define seed oil

  11. @Mainecoon_Izzy on January 26, 2025 at 2:50 pm

    Taking B1, with magnesium glycinate every night- sleeping like a baby 🎉
    Also D3,K2,Zinc; daily
    Dr. Berg’s my hero! Using his vitamin’s only

    • @nevastrong2850 on January 26, 2025 at 2:55 pm

      Ok Ok…I need to try magnesium at night instead of Tylenol pm…

    • @Mainecoon_Izzy on January 26, 2025 at 2:59 pm

      @@nevastrong2850
      😂 – I also used Tylenol PM –
      Haven’t needed to, since the B1 + Mag

    • @txjellybean3772 on January 26, 2025 at 5:01 pm

      OMGosh don’t take Typm!! It causes depression and aids in dementia!!​@@nevastrong2850

    • @girasol58504 on January 26, 2025 at 6:34 pm

      @@nevastrong2850yes for sure – no more Tylenol PM please!

    • @markae0 on January 26, 2025 at 6:57 pm

      You have to say how much 10mg 100mg 1000mg?

  12. @jackiemurray2265 on January 26, 2025 at 2:52 pm

    Thank you Dr Berg for all your research and passing it on to us, I have learned so much by watching your videos.

    • @germantuner720 on January 26, 2025 at 3:07 pm

      Me too. I’ve learned SO much listening to Dr Berg. I do what he says and I feel better. And that’s on the real

  13. @PS-tn7zz on January 26, 2025 at 3:15 pm

    100 MG of benfotiamine daily gave me severe bloating, nausea and gas. Happy to hear about alternatives. Thanks Dr. Berg!

  14. @MikkiandAngel on January 26, 2025 at 4:56 pm

    I’ve found that when I take the good vitamins you speak of and your probiotics prebiotics 60billion live cultures wow 🤩 it’s been amazing journey. I now incorporate my magnesium, my Bcomplex and my D3-K2 into that regime every day at the same time and I can say this is giant game changer! Wow at 68 retired RN I can say it’s been a blessing learning from you and implementing these into a daily routine. I’ve now lost over 40 lbs and keep going. Many of my friends are seeing my journey and want my secret so I’ve sent them to your channel to LEARN. I’m hoping together learning from you I too can help save folks from bad habits and make there lives healthy 😊❤

  15. @EduardQualls on January 26, 2025 at 5:07 pm

    Vit. B1 (aka thiamine) is water-soluble, which means it has a hard time crossing the cell membrane, which is hydrophobic and (unlike Vit D and iodine) doesn’t have specific cross-membrane transporters. Because of that, thiamine is easily “flushed” from the body along with the water. The alternative is *_benfotiamine,_** which is the oil-soluble form of B1.* Because of its oil-solubility, it is absorbed much more easily by your cells, which means that *benfotiamine is 3 times more bioavailable than water-soluble thiamine.*

  16. @FactsAdvocate on January 26, 2025 at 5:22 pm

    My mother, vibrant at 102, teaches me about the ‘white poisons’: grain flour, sugar, and white salt, while allowing some Celtic salt. Impressively, her grandfather lived to 110, staying active on his farm until just before he died.

    • @Puppieschitchat on January 26, 2025 at 6:49 pm

      Grain flour?

    • @Puppieschitchat on January 26, 2025 at 6:50 pm

      @factsadvocate

    • @mollyholley3959 on January 26, 2025 at 6:57 pm

      Corn flour ​@@Puppieschitchat

  17. @ranikalakaar on January 26, 2025 at 6:07 pm

    Thanks for all the reminders and updates Dr. Berg ❤

  18. @scarredchild on January 26, 2025 at 6:13 pm

    I’ve dealt with most of that list for most of my life (most of it regularly and not just rarely). When I was a kid, the musical spasms in my hands would terrify me. I know randomly lashing out at people just trying to help is wrong. Since nearly swearing off bread and pasta, I’ve felt better. Thanks for telling me why so simply.

  19. @auntieanne-wr9oh on January 26, 2025 at 6:44 pm

    The fact that we get free medical videos on YouTube by Dr. Eric Berg is truly a gift. 👍👍🤷

  20. @Shoshanah. on January 26, 2025 at 6:56 pm

    I reduced my intake of starches and started taking Benfotiamine five months ago after watching some of your content and I feel alot better. Many symptoms I had are gone or drastically diminished. I’m so happy I found your channel!

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