What a wonderful presentation. It really helped me a lot. I saw on another video that Dr. Oekers Ristorante pizza is good for diabetics. It's thin and the serving size is 1/2 pizza.
I am trying to lower my A1C from 5.8 but not lose too much weight as I am already on the thin side...what type of carbs should I strictly avoid and how many good carbs would be safe for me to eat per meal , per day....thanks .
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I don't understand why it wasn't mentioned that you deduct the grams of fiber from the grams of carbs to get your total net carbs. Also it seems that even though diabetes was briefly mentioned, the video was primarily for people without diabetes.
You put strawberries in your display of carby foods then go on to say it needs to be at least 5g carbs per serving to be considered a carb. 3 medium sized strawberries has only 2g. They're surprisingly low carb.
If a Type 2 Diabetic has to limit their Carb intake, why is our Macro intake, 50%? Which is higher, than our Protein and Fat Macros. Also, if a Type 2 Diabetic has too much Insulin, how does taking it, lower our Blood Sugar levels? I am not new to Diabetes, but I was never educated on it. I was just told that I have it, given Metformin, a Glucose Meter, and told to check my Blood Sugar everyday. I was never told how to Eat properly.
People with type 2 diabetes are insulin resistant. It means their body does not respond properly to insulin. This happens mainly when you are overweight, but it could also be down to a genetic predisposition. Insulin, in a nutshell, has two main roles: 1) allow glucose (sugars) to penetrate cell membranes so that our different organs can use it as fuel, and 2) instruct our body to store all the excess energy from all the food we eat to be stored into our fat cells. When you have diabetes type 2, your organs don't respond well to insulin when it tells them to burn the sugar you eat as fuel. So your body releases more insulin so that your body can finally burn the sugar. However, the high quantity of insulin you now have in your bloodstream encourages even more fat storage, which worsens the main problem: insulin resistance. So, it's a vicious circle. The solution, ultimately, is weight loss (or, should I say, fat loss, cause you can be apparently skinny but carry a lot of fat inside your body). But, how do you lose weight when you release too much insulin? Answer: you can't. So the solution is to decrease the amount of insulin present in your bloodstream in the first place. And, how do you do that? Well, you have to first look at what stimulates insulin release. The culprits? Carbs (mainly), protein (moderately) and fat (almost not at all). So how to lose weight again when you have insulin resistance? Well, you got to do the following: 1. Be in a caloric deficit, meaning you eat a little less than before and move a little more. But that's not enough... 2. You must also consume much less carbs than before (about 10% of your daily calorie intake at the maximum). 3. And you must not go too crazy on proteins (15% of daily calorie intake should do it), cause, remember, whatever you eat in excess will be stores as fat thanks to our friend insulin. 4. And, finally, you must increase your fat intake. Now, I know what you're thinking, but you read that correctly; it's not a typo: you have to INCREASE your fat intake (75% of your daily calorie intake is a good target). Why increase your fat intake when your trying to burn fat? Because fat has little effect on insulin release, so fat won't trick your body into being constantly in fat storage mode. But isn't fat, well... fattening, you might wonder? Of course it is! But only if you eat too much of it, just like too much of anything else. That's why my #1 advice was to be in a caloric deficit to begin with. So here is an example of how you could organize your macronutrient intake if you consumed 1200 Calories per day: - 100g of fat (limit saturated ones to less than 25g) - 45g of protein - 30g of carbs (and I mean total carbs, which includs fibers and all the other kinds of carbs that supposedly don't affect insulin release to much). - half a gallon of water (add a table spoon of apple cider vinegar if you wanna kick insulin resistance to the curb even quicker). - 1200mg of sodium (salt). I know nutritionists say 2400mg per day is fine, but I reckon 1200mg is safer when you're trying to lose weight and want to avoid water retention. In conclusion, if you do all of the above + try and reduce stress and increase quality sleep, your excess weight and insulin resistance will soon be a thing of the past. It's not a matter of IF but rather of WHEN. Good luck!
