Blood Glucose Monitors, Carbohydrate and Insulin (Debunking Myths)

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In this vlogcast/podcast, I talk to Renee McGregor about carbohydrates, and sugar and why they DON'T make you instantly gain body fat. We get deep into the subject of Blood Glucose Monitors, why they are useful and why companies that produce them are misleading and potentially harming our understanding of health and nutrition.
Renee is a leading sports dietitian, specialising in Eating Disorders, REDs, The Female Athlete, Athlete Health and Performance, BSc (hons) PGDIP (DIET) PGCERT(sportsnutr) RD BASES. So it was great to discuss nutrition and the current trend of CBGM’s.
Key Takeaways From The Podcast:
Carbohydrates are an important energy source, especially for the brain. They don't instantly lead to weight gain.
Insulin helps absorb nutrients and facilitates recovery after exercise. Fear of insulin is misguided.
Blood sugar naturally fluctuates throughout the day. Trying to keep it in a very narrow range is unrealistic.
Continuous glucose monitoring is unnecessary for most people and can promote dysfunctional eating habits.
CGM companies are giving false and potentially harmful nutrition advice based on poor science.
The Importance of Carbohydrates:
Carbs provide glucose, which is the preferred fuel for the brain and central nervous system. Complex carbs break down slowly while simple carbs digest quickly.
Overeating simple carbs like sugar can lead to excess calories. But complex carbs like potatoes are important for energy and fiber.
Carbs don't instantly turn into fat. Overall balance matters over weeks/months, not day-to-day.
Insulin and Blood Sugar
Insulin helps absorb nutrients, not just glucose. It facilitates recovery after exercise by increasing uptake.
Blood sugar fluctuates naturally throughout the day based on many factors.
Trying to overly control blood sugar can be counterproductive and disrupt hormones.
Problems with Continuous Glucose Monitoring CGM's:
CGM is unnecessary for most people and promotes dysfunctional eating habits.
CGM's apps and companies that promote them can provide false nutrition advice based on poor science.
CGM's can lead to obsessive food restriction, especially for women affecting menstruation.
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Опубликовано:

16 сен 2024

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Комментарии : 25

@markmacfarlane3169 8 месяцев назад

I am not sure what the issue is here The CGM companies sell a product that can present a graph that shows spikes and crashes in blood sugar. This is useful information when recorded along with making a food diary. Some people spike off the charts with white rice and others barely register a rise even with comparible A1C scores. Even if only for 2 weeks to experiment it is a good idea for people use CGMs short term.

@veloperformance 8 месяцев назад

Thanks for your relpy. I have no problem with people testing CBGMs if it helps them become mindful about what and when they eat Mark. The issue here is that CBGM companies are scare mongering healthy people that any hike in blood glucose after eating is not good, which as Renee says is perfectly normal. These products are great for Type 1 or even Type 2 populations but do we need them for training and every day life in a healthy population? Anyhow, I think Renee makes a great point about CBGM's for and against.

@7gibbens 8 месяцев назад

Over this Christmas/New Year I wore a CGM for two weeks, rode 2524km on the bike, tried different types of food or reduced food. Some days of sleep deprivation, some days od 6 hours sleep etc. Looking at the overall data my glucose remained essentially normal with any outliers returning to homeostasis relatively quickly. What it has taught me is that my body is very good at telling me what I need for fuel. I won't be using a CGM again. ❤️🚴🇦🇺

@SmeriglioDavid 7 месяцев назад

Good use of that instrument. You got a baseline and that is the info you needed from it. I was going to get one, but I think I have a pretty good idea of what I need for fuel and how my body reacts to certain foods. Sometimes the knowledge of the effects of spikes, sleep deprivation, etc. are enough to understand how one's on body reacts.

@GravelHunter-wh6uv 8 месяцев назад

Thanks for sharing this, as a Type 1 Diabetic, healthy people wearing CGM's has concerned me for a while as there are so many things that affect blood sugars and the lack of information to people wearing these things,

@blindmanwakeboarding2625 8 месяцев назад

100%

@47Seagull 8 месяцев назад

Just listened to this excellent podcast whilst doing my morning session. What surprises me is how different the thinking is in my part of the world, Norway. The natural diet is fairly high in carbohydrates and here the discussion, especially amongst athletes of all calibres, is of "fast" and "slow-burn" carbs and when to eat/use them and of protein. Hardly ever hear talk about calories. Interesting. 😀

@SmeriglioDavid 7 месяцев назад

From what I understand Norway has a much more active culture than North America in general. When I was a child we played hockey 6 days a week, and this continued into my teen years. These days our culture has become much more sedentary and so having an idea of the calories being consumed versus expenditure is probably a good idea.

@cristiandiaz6333 8 месяцев назад

I agree with her in terms of the confused consumption of carbs people who want to lose weight have and I used to be one of them. I now consumed two carbs per meal and sometimes 3. I tried to consume carbs that are more complexed and have low sugar index. I do eat a lot of chicken and occasionally red meat and pork. What I tried not to do at all is to eat processed foods and never ultra-processed foods.

@coolkel1971 8 месяцев назад

High glycemic and low glycemic meals design for the evening meal ,before training and recovery food ,Include varied ratios of fat,sugars,fructose ,carbohydrates,proteins minerals and vitamins for each mealtime. Sadly many members of society have genetically mutated due to poor genetic endowment,pollution,alcohol ,poor lifestyles,not taking exercise,inappropriate diet and a endless list of contributing factors.They are missing different building blocks stopping the body functions operating properly so the individual will disease or not have the defences .

@stellasternchen 8 месяцев назад

Visceral fat seems to be the issue behind insulin resistance. It is not known for sure, but it is highly inflammatory and hormonally active. It is around the organs, sometimes you do not see it. How much body fat you can tolerate until the visceral fat increases is genetic. Women are lucky here, since the fat tends to go more to hip, legs, breast. Men tend to get the well known „beer belly“, basically visceral fat. Asians seem to have a lower fat threshold then Europeans. If your insulin resistant, it is true that you can‘t handle foods with an high GI well. Healthy individuals do have enough insulin to compensate that.

@veloperformance 8 месяцев назад

That’s one of the reasons for sure. 👍🏼

@user-jg5zn3bf6m 7 месяцев назад

Have you looked at the mastering diabetes program/diet as a life long cyclist a decent level racer who developed T2 at 53 after struggling for a few years with low energy and motivation which I thought was just getting older. I'm 57 now and been following the typical low carb higher fat diet recomended to control it things improved and i got back riding regularly but never had any real speed. Two months ago I came across Mastering diabetes get started on youtube I started it that morning got the book which has lots of data and so far the results my blood results are much improved but my energy levels are way higher I find myself sprinting out of corners for no reason like I did when I was younger and my breathing is much lower in relationship to my heart rate as though my blood is flowing freely It will probably take months and a few A1C tests to get a clear picture but so far so good.

@veloperformance 7 месяцев назад

That’s great you feel like it’s working. I don’t have type 2 or type one diabetes, eat within my calories that’s required for training and have good energy. I generally eat carb meals pre and post training for good energy and recovery.

@barryhambly7711 7 месяцев назад

Interesting my blood sugar levels were high and I was suppose to be type 2 diabetic so I tried CGM ones used by NHS and the ones I tried were all over the place with blood sugar levels after meals and night times. I monitored it with finger prick blood test so I do not think they are accurate at all as they take readings from fluid under skin and not from blood. Something that zooms up to over 12 mmo/l when it is only 7 to 8 mmo/l or tells you, you are down to 3.5 mmo/l . none of it was what my true reading was. I don't think anyone knows how much blood sugar goes up or down in health person I could not find any facts and Doctors do not seem to know. I am OK now but being an old fit person I find that not fueling before a training workout on Zwift made no difference it seemed to my ability or the fact that I did not refuel after. It has made me think that we do not need so much added fuel as we have been told by so called experts. Refueling or fueling needs to be less than we think or are told having studied how are body uses sugar and monitored my own body for months now. Saw your Vo2 video funny enough mine has improved over the last 2 years with age so don't get hung up on the fact of age.

@SmeriglioDavid 7 месяцев назад

Disagree 100% about the let the body choose. We would not have the obesity epidemic if this was the case. Mindfulness is not a natural phenomenon in the realm of food and energy balance these days. The market for tracking exists because we have lost track en mass. Social media exacerbates the issues, but luckily as you mentioned Simon the best advise is bubbling to the top. I disagree with the idea of in the absence of 100% accuracy of smart watches, food trackers (which track more than just calories but also macros etc.) we should not rely of them. Along with our body with the aid those tools can teach ourselves to feel what our bodies need. CGM have been useful in a limited manner. The work of Dr. Peter Attia demonstrates how it can be a tool but I am not surprised people are franchising the idea and watering it down for quick sales with little regard… have to agree with her on this front.

@blindmanwakeboarding2625 8 месяцев назад

Thank you so much for making this video, as a type one diabetic it annoys the hell out of me that non-diabetics are being sold glucose monitors. this is a very useful/educational video

@veloperformance 8 месяцев назад

Thank you. Renne was a great insightful well researched guest.