Dr. Giulia Enders

speaker

1,405 appearances 4 recordings 4 series first heard Apr 2026 last heard 26 Jun

Dr. Giulia Enders’s voice in public audio — every appearance, attributed to the second.

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recordings per month · last 12 months

Recordings per month over the last 12 months — 4 in all, peaking in Jun 2026 with 2.

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The Knowledge Project · How to Repair and Nourish Your Gut | Dr. Giulia Enders · 23 Jun 2026 podcast

So all the starches and the carbohydrates in the rice were so super fast accessible that the glucose in the blood spikes, goes down, you get hungry, you need another snack.

But if you have the rice cooled down, the starch crystallizes again

And then when you eat it, it takes more time and more enzymes to unpack this crystallized starch.

So then it slowly gets your blood sugar up and then down again.

So you don't have this.

And this also is good for your weight, because when they then had people cool down the rice after cooking again, people would also lose weight again.

So you see that it's sometimes not only about the number of calories that's on the package, but really also how you prepare these foods that then will make a metabolic impact.

Well, all the starches when you have noodles, when you have potato, when you have rice.

These typical starches, when you cook them and you cool them down, they get more prebiotic.

So potato salad, for example, wonderful.

Or just having cooked potatoes in the fridge and then making them, fry them up again with a little bit of olive oil or something, you know.

That's already better for the microbes than just having them warm.

No, the thing, there's this rule, I think by Tim Spector, who made this prominently and it's very good and he made all the wonderful research for that, that if you have about 30 different types of fruit and vegetable a week, then you're really in a good window where there's so much variety of different foods that there can be a variety of different microbes eating them in your gut, which then contributes to your health.

Yes.

When you look at cancer, there's different types of cancer.

We have a hereditary kind of colon cancer, for example, but we have also colon cancers where we now have the leading indicators that the microbiome play a part in it.

And also, when you look at fiber, what it does is also propel digestion.

So, for example, all this metabolized stuff that really is ready to just get out of your body doesn't sit there for very long, releasing also possible toxins, for example, and they then come in contact with your gut cells.

So there is a type of pro-inflammatory or then even pro-cancerous processes that are being influenced positively by fiber.

And that is once by influencing the gut microbiome, two, by influencing just the process of digestion itself, and then three, also effects that have to do with metabolic risks of cancer.

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