Thomas DeLauer - I Started Eating Carbs After 10 Years Avoiding Them - Here’s What I Eat

Short Summary

Main recommendation: Thomas DeLauer suggests choosing specific carbohydrate sources that are low glycemic, rich in fiber, resistant starch, antioxidants, or other beneficial compounds, rather than avoiding carbs altogether. His personal list includes reheated corn tortillas, raspberries, blueberries, strawberries, Manuka honey, squashes, mildly unripe bananas, reheated potatoes, unflavored Three Wishes cereal, golden kiwi, and dates and figs, with timing and portion control central to his approach. He emphasizes that his choices reflect his current health and activity level and may change over time.

Key Points

• The 10 items named in the video's promised list, in order: (1) corn tortillas, (2) raspberries, (3) blueberries, (4) strawberries, (5) Manuka honey, (6) butternut and acorn squash, (7) mildly unripe bananas, (8) russet potatoes, (9) Three Wishes cereal, (10) golden kiwi. Dates and figs are also covered as a final item.
• He eats about 100 grams of carbs per day on most days, sometimes 150 to 175 on heavy training days, and says he is less concerned with total carb amount given his activity level and health.
• He keeps carbs low in the morning and at lunch, and higher in the evening, arguing that low daytime insulin supports fat burning during activity. He notes he cares less about carb timing now than he used to.
• Resistant starches (retrograded RS3 from reheated tortillas and potatoes, RS2 from green bananas) are central to his reasoning, since they resist digestion and reduce blood sugar impact.
• He recommends getting electrolytes, specifically sodium, potassium, and magnesium, for low-carb eating.

Details Worth Noting

• Concrete instructions:
  • Corn tortillas: buy high-quality corn tortillas, heat them, let them cool, then reheat them slowly so the retrograded starch stays intact.
  • Potatoes: cook a batch on Sunday, refrigerate to cool for 12 to 24 hours, then reheat slowly in small portions at low microwave power. Avoid high heat.
  • Mildly unripe bananas: choose bananas that are partly green and partly yellow (hard to peel, slightly chalky). Mash with a little honey if desired.
  • Manuka honey: use roughly 10 to 15 grams of carbs' worth (not 50), and he takes a little a couple hours before bed to help sleep.
  • Blueberries: choose wild blueberries, such as frozen Wegmans or Kirkland wild blueberries, which he says are frozen soon after harvest and retain antioxidants.
  • Strawberries: eat them for volume, optionally with a little sugar-free whipped cream.
  • Squash: pair butternut or acorn squash with honey if desired, for carotenoids and fiber.
  • Three Wishes cereal: choose the unflavored version (chickpea flour), served with A2 milk (Pioneer Pastures) and a couple squirts of monk fruit.
  • Golden kiwi: eat with the skin for soluble fiber, in a controlled way, around workouts or with a lower-fat meal.
  • Dates and figs: eat carefully because they are carb-dense; figs are a notable natural allulose source that he says can support satiety.
  • Carb timing: lower carbs at breakfast and lunch, moderate fat and high protein at lunch and dinner, and place most carbs around dinner and after training.
  • Electrolytes: he references LMNT (free sample pack via a link in the description), which he says provides 1,000 mg sodium, 200 mg potassium, and 60 mg magnesium per drink in its sparkling line.
• Raspberries contain amylase inhibitors that slow their own digestion, so he says less of their carb content may be absorbed.
• Blueberry anthocyanins are discussed as supporting brain health and insulin sensitivity, citing Dr. Tommy Wood.
• Honey: he argues full-spectrum honey differs from refined sugar in antioxidant and antimicrobial properties and may affect visceral fat, insulin resistance, and liver function, though these are his claims from the video.
• Health and nutrition statements here are the speaker's views and are not professional medical advice.

Bottom Line

Thomas DeLauer's approach is to treat carbs as a strategic choice based on source, fiber, resistant starch, and timing rather than as something to eliminate, while noting that his own plan reflects his current health and training.