How to Avoid Blood Sugar Spikes (Without Reducing Carb Intake)
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- Опубликовано: 28 май 2024
- In this video, we are discussing six evidence-based strategies that lower the blood sugar response to a meal to avoid blood sugar spikes.
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- VIDEO DESCRIPTION -
Blood sugar spikes are increases in blood sugar to 180 mg/dL (10 mmol/L) or higher after a meal. Such spikes are very common in people with diabetes or prediabetes, but also occur in those without diabetes or prediabetes. In this blog post, I am discussing six evidence-based dietary strategies that lower the blood sugar response after a meal and help avoid blood sugar spikes, all without reducing total carbohydrate intake.
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- LINK TO DOWNLOAD POSTER SUMMARIZING THE SIX STRATEGIES TO AVOID BLOOD SUGAR SPIKES -
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- LINK TO DOWNLOAD POSTER SHOWING THE GLYCEMIC INDEX AND GLYCEMIC LOAD VALUES OF COMMON FOODS -
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- TIMESTAMPS -
0:00 Introduction
3:03 Strategy #1: Minimize Foods with a High Glycemic Index
4:45 Strategy #2: Eat Starchy Foods After Retrogradation
6:32 Strategy #3: Don’t Eat “Naked” Carbs
10:37 Strategy #4: Add Some Vinegar
12:39 Strategy #5 Use the Second Meal Effect to Your Advantage
14:33 Strategy #6: Go on a Walk After the Meal
19:36 Summary
20:55 The Root Cause of Blood Sugar Spikes: Glucose Intolerance
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The content of this video, this RUclips channel in general, and our blog at www.nourishedbyscience.com is for informational purposes only. Nothing herein shall be construed to be health or medical advice. Although we have made every effort to ensure the accuracy of all information posted to this Website, we can make no guarantees as to how the information and advice provided herein will affect you and your personal situation. If you need or require individual advice or guidance, then you should consult with a professional who can assist you. For our full disclaimer, please refer to nourishedbyscience.com/discla...
If any questions remain after seeing this video, please watch a Q&A video I made to address the seven most common questions I received:
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Hi Mr Mario are frozen commercial Fries considered being retrograded since they were frozen? Sorry for the silly question as I love Fries? Thank you.
Great video! I have been trying cgm for several months and have mostly come to the same conclusions as you. One key point I'd like to add is that the order in which I consume my meal plays a crucial role in my blood sugar levels. Consuming a carbohydrate-rich meal before or during a salad, for instance, results in a much higher spike compared to consuming it before the meal. I have found that my blood sugar levels are most stable when I start with fiber (salad), followed by protein
@@bellachan2155😅
This seems like advice from the 90s. Type 2 resistance diabetes the research shows absolutely that the body comes better with occasionally spikes than a constant level of glúcóse through the whole day. This just doesnt seem up to date. What studies have you based This on? My mom cured her own diabetes in her 70s by ignoring This standard who food pyramid nutrition advice funded by kellogs and Danone and following a low cárb diet. Reversed full blown type 2 both resistant and insulin deficiency diabetes.
@@Padraigp You can find all references in the blog posts associated with each video (link in description box below the videos).
I don't understand your critique, to be honest. What do you mean with "Type 2 resistance diabetes the research shows absolutely that the body comes better with occasionally spikes than a constant level of glúcóse through the whole day. "?? If I understand you correctly that you suggest that a spiking pattern is better than constant glucose levels in the normal range, then we will have to agree to disagree.
Also, please watch the entire video: in the last section, I mention specifically that these suggestions may not be sufficient for people with manifest diabetes or pre-diabetes.
I would also encourage you to watch other videos in this series, where I explain the rationale for how I define spikes, and why I suggest that avoiding spikes offers health benefits.
Best,
Mario
Typical German efficiency with a low-key sense of humor. So refreshing. 👌
As someone recently diagnosed with type 2 diabetes, I have used many of these strategies to lower my A1c from 7.7 to 5.5 in 90 days. I also lost 45 lbs.
69-it sounds like you took the bull by the horns and thrashed him! Great job at making a healthier you.!
type 2 diabetes is reversible. Since you lost 45 lbs, I'm sure you are already doing fasting or intermittent fasting. If you haven't, try it, it wil reverse your diabetes and make your insulin sensitive again.
Woooah, nice job!
45 pounds in 90 days? Um...
I’m inspired!!
1. minimize high glycemic foods keep it under 60 3:12
2. Cook your starch cool it then we warm it up to lower the glycemic index 5:20
3. Don't eat naked carbs eat protein, fat and fiber with your carbs 6:35
4. Add some vinegar or pickled food before you eat 10:50
5. Second meeting effect 13:00
6. Walk 30 min after you eat 14:35
5. Second meal effect, not meeting ...;-)
And, by the way, I still recommend people watch the video. There is a reason I made this into a 30 min video and not into a Tweet ...
@@nourishedbysciencesnarky remarky. Engaged Randle cycle got you in a mood!
@@awesomesauce3110 Sorry. Couldn't resist ...
Thanks. So nothing new then.
@@nourishedbyscience Certainly 😊
I have been checking my blood sugar with a continuous monitor. I threw away the Metformin I was prescribed, Sugar, Bread, pasta, potatoes and rice definitely send my glucose off the charts and it takes ages to stabilise so I cut them out. I managed to reverse my type 2 diabetes over a 2 year period. I cut out all sugar (even fruit sugar), I ate moderate protein, veg, and (minimal dairy to ensure cholesterol was ok). I fasted for 16-18 hours overnight, keeping meals to one large and one small per day in a 6 hour window. I drink apple cider vinegar after meals, I take clean berberine and ginseng for better glucose and blood pressure control and blood sugar has been between 5.4 and 6.7 mmol on average for the last 4 years. A couple of other hacks are walking after meals, eating veg/salad first, then protein then the highest carb last, and if I want something high carb I make sure I eat a salad first. This cuts the spike in half. Seriously had to do my research over the years but taking back control of my health rather than relying on conventional medical wisdom has saved my life.
Which ginseng you use ! Thanks!
What is clean berberine and where do you get it
Wow, what a great job you have done, very inspiring.
Your are doing Great. God bless your efforts to reclaim your health
Good choices, the #1 choice to think for yourself is truly the smartest step to start then no lazy way here, you did some research. People are wincing everywhere but you cannot take as god - speed drs or anyone that just sound confident. If you say it enough, you could sound confident too.... the sky IS pink...(these days depending where you look it could be!) but do the work & research independently performed studies not those like decades ago when the "Sugar Company" paid off a "lab study" for a good report & boy did they change the course of the consumption of sugar by the pound!!
Excellent video. About 3.5 years ago, I was chronically obese (146kg) and used keto/low carb to drop to 82kg. This was eye-opening for me. Keto coupled with time restricted eating works very well to address obesity, but it is not the only way to eat and live if you are at a healthy weight. The problem once I hit my target weight was to figure out what I could and should eat. What I am doing now is very much along the lines you address in this video and this works. I still practice time restricted eating (I fast about 18 hours a day) and as I get older, I tend to reduce carbs, but don't need to eliminate them. The one thing that is common across all the various practices is to avoid processed food - I think that is 90% of the battle. I also think that you should burn the carbs you eat the same day you consume them, and that as you age and become more sedentary, reduce carbs and strive to get some exercise each day.
Great comment! And congrats on your very successful health journey!
You wisely gleaned useful information from the tornado of nutrition advice. Congratulations.
I struggle with the proper choices for my system as well. Cheers to your healthy choices and success!
Exercise super beneficial- I have been doing it for 47 years. I don’t think you need to be hung up on using todays carbs today … it’s more macro than that. Calorie balance can happen over a day a week or a month the key is to control it. So the day you want to eat cake you don’t have to exercise for 2 hours. This can lead to disordered behaviour. But being aware that I ate 500 extra calories today and adjusting is nevessary
Mixing fats and carbs in a diet will wreak metabolic havoc via 'glucose-fatty-acid cycle or Randle cycle.
Either carbs or fats should be eliminated from the diet. Fats are mandatory carbs are not, therefore elimination of carbs would be smart.
@@marcdaniels9079- waking for 2 hours burn about nothing. Maybe 10-20 hours to burn a piece of cake. Maybe more.
Am in Nursing school. This was well detailed and very helpful. I mean this guy literally used himself as an experiment to prove that this method actually works and can lower blood sugar. It might not be for everybody, but am pretty sure it does make a lot of sense and can work for some of us.
I have been eating and preparing my meals just the way he explained not actually knowing that this can lower blood sugar.
I cook from scratch and store them in the deep freezer. I bake bread too, but i store my dough in fridge for about 2 to 3 days before baking and they taste a lot more better.
For a German, i must say his English articulation is very impressing.
I subscribed.
Lol...."nursing school" that doesn't mean anything... you know less than most 😂 nurses are just drug dealers janitors.
Wonderful ❤
In a world full of overwhelming diet/health contradictions, this was so clear, practical, and informative - thank you 🙏
Totally agree 👏🏽
I appreciate all of the information you provided in this video. I believe the negative responses are coming from some people who simply can't comprehend. I'm literally shaking my head at such bullies. Please keep posting these videos and keep up the great work. Thank you!
Thank you! My primary physician doesn’t want to send me to a diabetes specialist and is not giving me any other information. I’m 73 with diabetes. This video has given me more information than I’ve gotten in my entire diabetes years (20 years)
Thank you for your comment, Teri. This makes me so upset. There is soooo much you can do to improve your blood sugar levels, and we'll cover much more of that in future videos, to be published in the next few weeks.
Just to be clear, as I mentioned in the video, these strategies will help, but they may not be sufficient for people with manifest diabetes or pre-diabetes. It's a good start, and hopefully some of the future information will be similarly helpful.
Cheers
Mario
Go to another doctor Terri.
If you have diabetes, then cutting down on carbs could be a good thing.
@@SL-fu7sh the BEST advice!
Get a second opinion. Find a new primary and let them know exactly what you have experienced. Remember, some docs graduate at the top of their class and some barely squeak by.
When I shifted my diet mainly to cheese, wine, coffee, butter, eggs and all kinds of fruits and vegetables like cucumbers, tomatoes, berries, red berries, strawberries, asparagus, etc, I started losing weight like crazy. I completely stopped sugar and anything with added sugar, flour and potatoes. No store-bought sauces. No snacks, and also no snacking. Just two or three meals a day, properly sitted at a table. With a tablecloth, with knife and fork, without rushing, without looking at my phone.
Minus 8 kilos in two months. With virtually no effort, never feeling hungry, never feeling weak.
Cheers!
PS: actually, I do eat pasta occasionally, but only one of two kinds - it has to be either a good quality Italian pasta made of semolina of grano duro, or a soft pasta that I prepare myself - 100 grams of pasta flour, an egg yolk, salt, lots of love and 15 minutes of kneading. It goes great in, say, Fettucine Alfredo. But I eat pasta at most once a week and could easily do without it.
Unfortunately you have not completed stopped sugar,, what do you think is in fruit???🤔
@@Thenakedfinisher i never targeted to comletely stop sugar. My goal is to eat healthy, and be healthy, without driving myself into zero-sugar obsession
well edit your comment
@@Thenakedfinisheri'm not editing anythig to your liking, if you want to have a better comment, write it yourself
Fruits have a lot of fiber, esp the berries. Good sugar good fiber, lots of prebiotics for the guts@Thenakedfinishe
I have diabetes T1 since 2017 and this video contains all the information I need to know. This is high quality video without any fluff. God bless you and please continue uploading!
This is the most sensible information I’ve listened to in a while , these were info we were taught back in the day. I’m diabetic and I’m sure if every person listen this it will all make sense , THANK YOU DOC . Just pounce upon this Chanel
My husband has been diabetic for 30 years, and now at 70 he's battling his numbers. (Insulin resistant.) He seizured a few weeks ago with low blood sugar, I thought I'd lost him! Your information here is completely new to us, and I'm so grateful! We'll work on all of these concepts! On another note, please be comforted by any ill effects you felt after stuffing your face with sweets at Christmas, you made your mother in law SO HAPPY!
So sorry to hear of your husbands health scare. Those types of stories, that is what motivates me to make more videos (gotta get faster though, as I have a lot more plans for blood sugar-related videos). I hope these will be helpful.
Best,
Mario
Berberine
🎯 Key Takeaways for quick navigation:
00:45 🍚 *High carb foods like rice, pasta, bread, and potatoes may cause blood sugar spikes, impacting long-term health.*
01:13 📉 *Blood sugar spikes are more common in individuals with diabetes or pre-diabetes; older or overweight individuals may also experience spikes in response to certain foods.*
02:08 📊 *Personal example: Despite being in a high-risk category, maintaining average blood sugar levels is possible through specific strategies.*
03:02 📉 *Strategy 1: Minimize foods with a high glycemic index (GI) to prevent blood sugar roller coasters; replace high GI foods with lower ones.*
04:57 🍚 *Strategy 2: Cook and cool starchy foods to create resistant starch, lowering the glycemic index and reducing blood sugar impact.*
06:34 🍽️ *Strategy 3: Don't eat "naked" carbs; pair high carb foods with protein, fat, and fiber-rich vegetables to reduce blood sugar response.*
10:47 🥗 *Strategy 4: Add vinegar to high carb meals through salad or pickles to lower blood sugar response.*
13:50 🔗 *Strategy 5: Leverage the second meal effect by maintaining consistency in carb intake and including protein and fiber in meals.*
15:54 🚶 *Strategy 6: Engage in a walk after meals to enhance glucose uptake by muscles, independent of insulin.*
18:01 📊 *Personal experiment: Walking post-meal significantly mitigates blood sugar spikes, even with a substantial carb intake.*
20:49 🔄 *Combining strategies can help avoid blood sugar spikes without necessarily reducing overall carbohydrate intake.*
23:09 📈 *Addressing glucose intolerance is crucial for fully normalizing blood sugar levels; future videos will delve into causes and interventions for glucose intolerance.*
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Hello Dr I like your expiration can you help help me with the procedure on food
Thanks
Thanks Dr. for the information. Very
informative
He made time stamps.
Thank you for the video and the downloads.
Thank you! Very useful information. I remember my Grandfather religiously taking a walk after Sunday dinner (typically the largest meal of the week) and his job in his working life was very physically active. Grandma made big meals, every meal. She thought sugar on tomatoes was 'normal'. She died young of diabetes in her early 50s; but my Grandfather died in his early 90s and not from diabetes (cancer). He was a strong and active man until he got sick. But the generation of my parents, and of course mine as well, dictates that sitting quietly and watching TV after a big meal so that the meal has a chance to digest is the way to go. Maybe with a post-meal beer or two to help digestion along.
The sudden increase of diabetes in the post-war years could, at least partially, potentially be put down to this basic change of post-meal habits. And because we learn from our parents, I have been battling diabetes for 4 decades now, clearly not all down to mimicing the post meal habits of my parents but certainly also to the fast food lunches and snacks that are so much a part the 'always on the run' lifestyle of our modern 'civilization'.
I'm retired now so there are no time excuses for not finding a way to incorporate more simple exercise into my daily routine. Why didn't I figure that out sooner?!! Again, thank you.
Thank you for sharing. Now add the tremendous changes we have seen in our food supply towards industrially-designed and factory-made ultra-processed foods (see my other videos about this), and it's easy to see why we are having an epidemic of obesity and diabetes.
Note that if you do have diabetes, these strategies will help a bit, but they may not be sufficient to bring your blood sugar all the way down to the normal range. I'll share some additional strategies in the next few videos that you may also be interested in.
Warm wishes,
Mario
@@nourishedbyscience I'm doing pretty good at keeping my bloodsugar in the 'normal' range most of the time - but I hear you and will look for your next episode. Take care.
Thanks for this very helpful information. I'm diabetic about 2 decades and having these surges very regularly. I'm on medication and really want to get off. I'll definitely be using this information. Thanks again.
In case you are wondering, a low-carb diet would obviously be another approach to preventing blood sugar spikes after a meal. I have several videos planned for the near future on low-carb diets in the prevention or treatment of diabetes and pre-diabetes.
¹¹1
I’ll be looking forward to seeing that new video.
I am looking forward to watching videos on how to prevent diabetes, because most of the videos in here are for people who have diabetes or pre-diabetes, or are overweight. I do not want to lose weight, but I want to prevent diabetes. I tried the low carb diet and it makes me lose weight.
Excellent. I try to follow a low carb diet. But not Keto which I found too difficult. Low carb along with the tips you have given would be good advice. Too many channels only offer diet advice within the diet they are promoting. Eg carnivore, vegan etc. One problem though with mixing food groups is the Randle cycle.
Yep. Low carb is essential. Try Glass Noodles they are made from resistant starch just as an occasional treat it is digested in the gut not stomach
I found that this content is consistent with a lot of things that I'd read and heard about for a long time like the value of athletes' carb loading prior to a major athletic event, laboratory experiments slowing white rice carb absorption and more. This video nicely translates those disparate practices and studies into everyday practices that can be commonly practiced.
Bottom line, this video's content makes sense and builds on and does not conflict with other information I've collected over a lifetime so feel confident that it's based on known facts.
I really needed this information. Thank you!!
I was very close to become diabetic since pretty much every adult in my family got it. Today I enjoy a healthy lifestyle, I stop eating rice, bread, sodas, fruits and juices, all refined wheat products. I lost 45 lbs, also excersice often.
Thanks for adding real life examples. That was incredibly helpful!
Thanks for taking one for the team 😊
This has been very helpful, thank you!
Definitely bulking out a meal with whole food carbs & non starchy vegetables / salads has meant I have been able to enjoy some treasured more refined carbs ( buttery rye toast ) again & even mashed potato.
I found that I have to limit my protein serve to keep my blood sugars where I want them.
Always mindful of portion size.
Something restrictive diets forget is that when people are ill, frail, healing it is often quite desirable to have carbs. It is comforting & can be easily digested for ready energy
.
Knowing how to balance meals for blood sugar targets really helps this.
It's also pleasant to be able to enjoy treasured / nostalgic carbs ( family recipes, seasonal treats ) occasionally. It's about family & culture , joy & flavour ...not just the carbs.
In the end it's all about having MAXIMUM health & happiness. 😊
I believe this is one of the best videos I've seen about the topic. As a healthcare professional I'm not a big fan of extreme restrictions, and this exemplifies how you can eat a bit of everything if in moderation and in the right combinations. Thank you!
My rule is if it doesn't add nutritional value to my body then why eat it? Your body is a temple. It's the only one you got.
Very good info
I completely agree walking after each meal.
Thanks
❤❤❤
I never follow anybody who is non diabetic but gives advice to people who are diabetic.
As a 78-year-old man, I'm not a medical professional, but I am passionate about educating myself on health topics, particularly diabetes. I frequently watch medical videos on RUclips and follow a low-carb diet. Thanks to your informative videos, I now have a much deeper understanding of how my blood sugar levels are affected by my diet. I appreciate your efforts and have subscribed to your channel - I will be closely following your future content.
Thanks for this info - extremely helpful because it was well explained and is practical for ordinary folk. These strategies are quite easy to implement. I love your sense of humour too.
Good video
Our body response to food is different to every human so it's best to use a continuous glucose monitoring device for accuracy like he is doing in this video.
Wow thanks for taking the time . Eye opener :)
Liked and subscribed thanks for taking the time to do this
Thank you for presenting this information in a relatable, common sense way that makes it easier for us to use and follow.
I feel encouraged to start changing the way I eat. Thank you for such a helpful video :)
Great advice! Thank you!
Subscribed. Excellent information. Thank you.
This information is very helpful and presented in a clear way, especially the examples of the meals. Thank you for your efforts to help your fellow diabetics such as myself.
So glad I discovered your channel. Thank you. The fantastic information will certainly help me.
One of the most valuable videos I've ever very seen on RUclips. THANKS
Fantastic content. I love that you back it up with meter readings, the way a discussion like this should be done.
Great video and thanks. I am trying to eat and keep my numbers down. I also walk after every meal.
Serendipity!! Your channel just popped into my feed and I am so glad and couldn’t sub fast enough!! I so enjoy your calm style of delivery vs other YTers screaming and absolutism. I am currently binging your backlist of videos and look forward to future ones! I am learning so much! Thank you for taking the time to create these videos and your wonderful graphics!! Your background as a researcher and educator is shining through!! 😊
Thanks so much for your feedback. Really appreciate you taking the time!
Warm wishes,
Mario
Thank you! Im so glad I found your channel!❤
Thank you Mario! This is the information I have been searching for!!
Super helpful! So informative, will use this on a daily basis. Thank you so much!!!
Great info! Loved the real-life blood sugar measurements and tips to curve the spikes ! This is next level content thank you
The best video I found on RUclips 🥰 you need millions of views! Thank you very much you just earned a subscriber
Really great info. Thank you!!
Great info and presentation style! Thank you!
Thank you very much. Appreciate the feedback.
Warm wishes,
Mario
Thanks for the detailed comparisons. I would appreciate if you could go on to speculate or prove whether any of these solutions do/don't achieve these blood sugar spike reductions through insulin volume/response. In the context of fasting and keto, I'm particularly interested in the seemingly "paradoxical" results that Walter Kempner achieved with extreme carbs.
This was excellently done. Thank you
Great video which was thorough as well as entertaining! Just when I thought carbohydrates were on the no list! It was very helpful showing the differences with what you ate and blood sugar response! Will definitely be watching more videos! Thanks for sharing!😊
Please do MORE videos with the same goal in mind so we can remember quick ways to avoid or bring down sugar levels in real life. …and Thank You ☺️
I have had diabetes for more than 20 years now and try to keep myself up to date on it. One of the eye-openers in this video was the "second meal" effect. That had confounded me for so long. Thanks for bringing that out.
I would really appreciate more information on glucose tolerance.
So grateful for this incredible information. ❤
Thank you for this 🙏
For people grown up eating carbohydrates as staple food, simply saying, 'stop eating it' does not work, even though they may fully well know the dangers.
Practical solutions like these is the only way they can be helped.
A thousand kudos to you, Dr Kratz! I am sure your calm, convincing and good-natured way of presenting the facts will be life-changingly reassuring to all who watch and hear you. I no longer have a carb-addiction, but I need to remind myself to stay alert, so it's very important that I keep watching videos like yours every now and then. Thank you for your trouble. I subscribe.
Thank you for your kind feedback.
Yes, I share your sentiment. Many people in the low-carb community feel that I am 'pushing the carbs' or make it seem as if carbs are essential. That is far from my intention, and I do agree that low-carb can be a healthy way of eating. However, we need to acknowledge, that for many reasons, it is not feasible or attractive for many people to follow a strict low-carb diet, and knowing these strategies is better than now knowing them, IMO. That said, I did design these in a way to (at least mostly) also lead to improvements in overall diet quality and lifestyle. For example, eating a salad or non-starchy veggies as well as a good serving of a protein with each meal would clearly improve the nutritional quality of most people's meals, and going on a walk regular is a healthy habit most people can benefit from.
Cheers
Mario
Amazing video, so far I haven’t come across any Dr. who explains things in so much details and make an effort to make sure everyone understands it really well.
Thank you for taking the time to provide feedback.
Cheers
Mario
Thanks for this highly insightful, educational video! Great summary and illustration with concrete examples. Really awesome! 🙂
Wow! What an EXCELLENT Introduction. Thanks a bunch.
I really like how you used your own sugar levels as an example. Excellent research!
This is so helpful. You should be teaching physicians, not just about the technical information but also how to impart this information to their patients. The best explanation I have heard about high glycemic foods and how to combat the negative effects without having to resort to one of the many eccentrically restrictive diets out there that promise to be the answer to all our nutritional/obesity problems. I am subscribed and wish you the best with this channel.
Loved this video. Thank you ❤
Thank you so much for this and the other video I watched. Insulin resistance and diabetes has been on my radar for quite a while now. I looked into the keto diet and realized it has some flaws. This video helped to explain to me why I felt keto wasn’t for me. I will meanly be following your videos. Thanks so much for the charts also.
Wow this video is more useful and informative than other dozens I saw on the issue.
Thank you for taking the time to comment. Appreciate it.
Best,
Mario
Excellent video. Informative, calm presentation style, and inspiring. I’ve long struggled with insulin resistance and glucose intolerance. And I’ve always experienced the 2nd meal issues and not known why. Thanks for that!
Thank you for all the explanations ❤
Probably one of the best health videos on youtube in general. Amazing… and practical. Thank you 🙏🏼
This is a very clear presentation. Thank you. A cgm, though so expensive, is a valuable tool for diabetics like me. I can employ various strategies and look at their results. We coincide but your explanations are superb and will help me navigate food consumption in a more disciplined manner. Worth every second of watching and rewatching it.🙏
Just discovered your channel, am a new subscriber and love your content. I'm in the process of binging all your videos which is the information I need as a type 2 diabetic. Thank you so much for all you do and the straightforward way you give us this information. Looking forward to all your upcoming videos.
Thank you for leaving such a nice comment. Much more to come about insulin resistance, glucose intolerance, and diabetes. Sincerely hope the information will be useful.
Best wishes,
Mario
Great video! Many thanks for sharing.
Love it !
Thank you❤
😊 This video is EXCELLENT! Simple realistic strategies, explained in a way anyone can understand and easily apply! THANK YOU SO MUCH --Mia
Thank you for mentioning the second meal effect. After a year using my CGM I thought I knew all the strategies, but this somehow escaped my notice. When I started, it seemed a bit intimidating to implement all of these strategies, but going one-by- one gradually they become second nature. This is a great video to send to my friends who are hesitant to try a CGM but know their current way of eating is unsustainable.
Thank you for the feedback. Yes, it's the same for me: I don't even think about this all that much in everyday meal planning, but have developed certain habits that are in line with these strategies, and that usually keeps my blood sugar in the 70-140 mg/dL range.
Warm wishes,
Mario
I like my CGM it’s very eye opening
Excellent video!!!! Thank you so much! I am so glad I found your channel!
THIS IS THE BEST VIDEO EVER ON BEING HEALTHIER !!! HE JUST CUTS TO THE POINT !!! NEW SUSCRIBER THANK YOU
Great info. As a T1D I'm always looking for more glucose control strategies. I did not know that starch decrease after refrigerating. That makes a lot of sense based on experience of the same meal not yielding same result. I was diagnosed T1D in Dec 2020 at 51. I do not have an endocrinologist. I've learned all my management strategies on line. Doing well, but always looking for more.
Thank you, Gale. Hoping that my content will continue to be informative to you.
Best,
Mario
Right on all counts! Also, Intermittent Fasting/ Prolonged Fasting helps massively. Was able to completely reverse my Type-2 Diabetes and cellular Insulin Resistance.
THANK YOU for all the practical and DOABLE advice!
Thank you for the video and posters
Great video! I have been trying cgm for several months and have mostly come to the same conclusions as you. One key point I'd like to add is that the order in which I consume my meal plays a crucial role in my blood sugar levels. Consuming a carbohydrate-rich meal before or during a salad, for instance, results in a much higher spike compared to consuming it before the meal. I have found that my blood sugar levels are most stable when I start with fiber (salad), followed by protein and fat, and then any dense carbs like potatoes and rice. This has made a significant difference in my tests, such as when I ate a salad with vinaigrette, followed by Schnitzel and baked potatoes, and my blood sugar levels stayed below 125mg/dL.
Yes, agreed, and that's consistent with the science. It's clearly worst if you eat a 'naked' carb first, but I do consider it acceptable to eat the fiber/salad/veggies and protein with the high-carb food. Sometimes it's just too much of a pain to eat the foods separately.
@@nourishedbyscience Great information there. New subscriber here. I have a little confusion with the second meal effect example you gave. Were you suggesting the potatoes & salmon together with the rice and vegetables for dinner raised blood sugar high compared to the steak & salad with the same rice & vegetables for dinner? What explains that? In my mind, I was thinking the steak & salad plus rice and vegetables for dinner was rather going to be lower. I will be glad if you can throw more light on that.
@@nanapoku5259 Sorry if this was not clear. No, it's the other way around. If you eat no carbs for lunch, then your blood sugar response to dinner will be higher.
Another way to see this: if you eat carbs for lunch, then your body will be used to dealing with carbs, and the blood sugar response to dinner will be lower.
Hope this makes more sense.
Best,
Mario
@@nourishedbyscience oh wow I see. I got it now - thanks for taking the time to shed more light on that. Any recipe list for say breakfast, lunch or dinner?
"and then dense carbs" how much time from the previous items to the dense carbs? Immediate or you wait some time?
Not only did I like your video, I subscribed and sent it to my whole family. Thank you for making the world a better place!
Thank you for taking the time to comment, Mark, and for sharing the video. Appreciate it!
Cheers
Mario
The best video I've seen in a long time! Awesome information!!!
Thank you for taking the time to do these informative presentations.
Thanks for a solution to those who can't tolerate keto. I went keto for a year which cured prediabetes and a range of other illnesses but switched out for a whole new set of health issues far worse than what I had fixed.
I added back small servings of potatoes, bread or rice at each meal and felt 100% better while still reaping all the benefits of keto including continued weight loss.
I'm grateful for your tips. I will definitely be using them.
‘ a whole new set of issues’ such as (if u don’t mind)?
What were the unwanted side effects of doing keto
you experienced please ?
@@popesnoopy i suffered hypo mania, couldn't eat, sleep or sit down, gum disease so bad I lost all my teeth, deformed fingernails, my eyesight failed and I started passing out from low blood sugar within an hour of eating.
It was like all the symptoms of prolonged starvation.
Adding back small serves of starches at each meal helped but the damage was done for my teeth and eyes.
When a ketogenic lifestyle is followed so strictly that it takes losing not only your mind but ALL YOUR TEETH before you consider maybe this isn’t for me, then I am sorry but it’s no longer a diet or way of eating, it is a CULT. Deformed fingers? Eat a yam fry, save a finger. Holy. I mean, after you lost the first couple of teeth, why did no one in your life try to intervene? Hide some grains in your guacamole? Some wheat flour in your chaffle? Something? Oh well, at least you survived. That’s good to read, but you might want to consider increasing the starches because it sounds like you’re still in danger of getting sucked back in with your “adding back small servings”.
It’s no easy feat deprogramming yourself after being so indoctrinated by a cult that you lose your eyesight over it, so good luck to you. May the odds be ever in your favour. Enjoy a legume. Eat a banana. Eat a carrot! Your poor eyes need the vitamin A!
Keto and eating cheese and all starting making my sight feel weird and my eye hurts so this week I decided to start low carb instead of keto and just 3 days of no cheese the pain in my eye has subsided
What a useful and well presented video! I usually would speed up or skip bits in a video this long but I watched the whole thing in one sitting. Thank you for all that info.
May I ask what glucose monitor you use?
I would like to also add another tip to your 6 great tips: fasting and reducing the amount of meals you have. I went through a period of such high spikes that I couldn't function and just needed to sleep at the drop of a hat. To the point that I began to dread foods. Fasting was the only thing that helped bring me back to normality. I now stick to one or 2 meals per day.
Thank you for taking the time to provide feedback.
I have used a FreeStyle Libre sensor through the company Veri (no affiliation with either).
Intermittent fasting will be covered for sure, in a future video about how to improve glucose tolerance.
Warmly,
Mario
Thank you, very much. Very informative.
Thank you for this precious video
A masterclass - best I’ve seen. Thank you so much - the fact that you monitor your blood sugars whilst conducting your experiment makes all the difference. I’ve been watching my food intake over the last two weeks as I challenged myself to cut out added sugars for a month to cut my sugar cravings. I’ve been going for my savoury breakfast of whole meal wraps soft boiled eggs spring onions cheese. This is really substantial and filling and then also trying to include some protein in every meal. I found within a week that my cravings for sweet things diminished hugely and I’m hoping to stick with this as a lifestyle choice.
Thank you for your feedback, Don! Yes, the same is true for me. Anytime I have some easily digestible carbs by themselves (cake, cookies, or a starch-based breakfast), I am hungry soon after and usually roam the house for something sweet the rest of the day.
Best wishes,
Mario
I've wondered about this principle. It seems to solve the "keto only!" issue to keep glucose low. I learned about adding protein around 20 years ago, and recommended this to others. Many thanks for the info, and inspiration!
Thank you for this video!
Great content video. Thank you 🙏🏾💚
This is so cool. Ive been low carb for a while but I could use these strategies to have a treat on some carbs I missed. Thanks for the info
Careful though: think about the second meal effect: even after just one meal low in carbs, your body becomes a bit less glucose tolerant. That means that after not eating carbs regularly for an extended period of time, you need to slowly ease into carbs (and ideally use some of the strategies discussed here should you eat a higher-carb meal in addition to that).
Cheers
Mario
@@nourishedbyscience Noted, with thanks. I love that concept of retrogradation
Well done.
You have the gift of a teacher, watching and listening to your video I realized your presentation is perfect.
Thanks for the information and education.
Thank you for the kind feedback.
Warm wishes to you,
Mario
This is a great video. Extremely helpful. 🙏🏻
The best video I have ever enjoyed. Thank You Sir!!
Absolutely BEST video for advice on this topic! At 68, I’ve been Keto for two years, lost over 30 lbs but most importantly eliminated arthritis pain completely. I love your tips about how to deal with occasional carb creep into my meals. If you are still able to answer questions, I have two: would almond butter on celery stalks, or crudités with a yogurt dip be an example of good snacks to have prior to a meal high in carbs? Secondly, would crudités and hummus be an example of a good way to avoid second meal effect prior to eating a high-carb meal? New subscriber here, and thank you in advance if you are able to reply. ☺️
Both of your examples would be a lot better than eating 'naked' carbs, for sure.
Cheers
Mario
@@nourishedbyscience Thank you so much, Mario. Cheers to you! 😄
I really appreciate your videos and I've learned a lot. Could you make a video about improving glucose tolerance please?
Yes, in the works.
Cheers
Mario
THANK YOU fir all the practical and DOABLE advice!
Fantastic video, thanks man!
Bravo! The best explanation I've seen on blood sugar spikes and how to avoid them. Thank you very much.
Thank you, Rebecca!
Cheers
Mario
have to agree with the person above, have been doing some of the things suggested, not knowing that it is a good way of reducing the starch, like cooking exdra potatores or rice and the using them the next day
This video is very useful. It is full of practical and doable ideas for anyone who wants to do the low-carb/slow-carb/low-glycemic index diets. I'm so glad I've come across it, and I highly recommend it.
Thank you, Liza!
Thank you! Subscribed and shared