How to Avoid Blood Sugar Spikes (Without Reducing Carb Intake)

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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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- 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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6 июн 2024

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Комментарии : 2,6 тыс.

@nourishedbyscience Год назад

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: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-LVw60RIhbzg.html

@bellachan2155 Год назад

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.

@californiahighdesertpreach2261 Год назад

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

@febbienyevedzanai7228 Год назад

@@bellachan2155😅

@Padraigp Год назад

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.

@nourishedbyscience Год назад

@@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

@lotfibouhedjeur 5 месяцев назад

Typical German efficiency with a low-key sense of humor. So refreshing. 👌

@TheMabes69 Год назад

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.

@LK-jn4uj Год назад

69-it sounds like you took the bull by the horns and thrashed him! Great job at making a healthier you.!

@steveh5882 Год назад

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.

@jackolantern7342 Год назад

Woooah, nice job!

@kenestra123 Год назад

45 pounds in 90 days? Um...

@levmoses742 Год назад

I’m inspired!!

@lovewenwin Год назад

1. minimize high glycemic foods keep it under 60 <a href="#" class="seekto" data-time="192">3:12</a> 2. Cook your starch cool it then we warm it up to lower the glycemic index <a href="#" class="seekto" data-time="320">5:20</a> 3. Don't eat naked carbs eat protein, fat and fiber with your carbs <a href="#" class="seekto" data-time="395">6:35</a> 4. Add some vinegar or pickled food before you eat <a href="#" class="seekto" data-time="650">10:50</a> 5. Second meeting effect <a href="#" class="seekto" data-time="780">13:00</a> 6. Walk 30 min after you eat <a href="#" class="seekto" data-time="875">14:35</a>

@nourishedbyscience Год назад

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 ...

@awesomesauce3110 11 месяцев назад

@@nourishedbysciencesnarky remarky. Engaged Randle cycle got you in a mood!

@nourishedbyscience 11 месяцев назад

@@awesomesauce3110 Sorry. Couldn't resist ...

@cassieoz1702 10 месяцев назад

Thanks. So nothing new then.

@worldspacechina 10 месяцев назад

@@nourishedbyscience Certainly 😊

@stellabell1820 10 дней назад

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!

@nourishedbyscience 9 дней назад

Thank you. That is kind of you to say. I have gotten used to the negative comments, and fortuntely, the positive ones are in the majority. I guess it's the new norm that anything you say or do online is going to be criticized by some people. Cheers Mario

@daisyl2629 6 месяцев назад

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.

@kamalraj6487 5 месяцев назад

Which ginseng you use ! Thanks!

@paolah1828 Месяц назад

What is clean berberine and where do you get it

@tulsabrit671 Месяц назад

Wow, what a great job you have done, very inspiring.

@beverleybrangman2191 19 дней назад

Your are doing Great. God bless your efforts to reclaim your health

@adonnahgrace1719 14 дней назад

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!!

@xyzzy7145 11 месяцев назад

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.

@nourishedbyscience 11 месяцев назад

Great comment! And congrats on your very successful health journey!

@kellyh5250 11 месяцев назад

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!

@marcdaniels9079 8 месяцев назад

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

@ramieskola7845 8 месяцев назад

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.

@Gismo3333 6 месяцев назад

@@marcdaniels9079- waking for 2 hours burn about nothing. Maybe 10-20 hours to burn a piece of cake. Maybe more.

@meganfedoruk1437 Год назад

In a world full of overwhelming diet/health contradictions, this was so clear, practical, and informative - thank you 🙏

@patriciarobinson5172 9 месяцев назад

Totally agree 👏🏽

@mariobanovac4708 7 месяцев назад

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!

@Sunny141 Год назад

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)

@nourishedbyscience Год назад

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

@SL-fu7sh Год назад

Go to another doctor Terri.

@oysteinsoreide4323 Год назад

If you have diabetes, then cutting down on carbs could be a good thing.

@ronachadwick7908 Год назад

@@SL-fu7sh the BEST advice!

@phoebegraveyard7225 Год назад

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.

@doroth215 11 месяцев назад

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.

@mollyfarrell. 10 месяцев назад

Lol...."nursing school" that doesn't mean anything... you know less than most 😂 nurses are just drug dealers janitors.

@AffectionateFlowers-op3zp Месяц назад

Wonderful ❤

@patriciarobinson5172 9 месяцев назад

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

@ammarahabbasi Год назад

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.

@nickbarber2458 Год назад

Thanks for adding real life examples. That was incredibly helpful!

@munkyjammin Год назад

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. 😊

@Dawn-pe5to Год назад

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.

@Jazzy869 Год назад

I really like how you used your own sugar levels as an example. Excellent research!

@shahidahmed7885 Год назад

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.

@nourishedbyscience Год назад

Thank you for taking the time to provide feedback. Cheers Mario

@bobbhim2111 Год назад

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.🙏

@SomeTechGuy666 Год назад

Fantastic content. I love that you back it up with meter readings, the way a discussion like this should be done.

@tonysu8860 8 месяцев назад

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.

@gailm.8190 Год назад

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!! 😊

@nourishedbyscience Год назад

Thanks so much for your feedback. Really appreciate you taking the time! Warm wishes, Mario

@petronellaisabellawoodop757 Год назад

So glad I discovered your channel. Thank you. The fantastic information will certainly help me.

@sallymb6356 Год назад

Thanks for taking one for the team 😊

@texasindy2193 Год назад

Super helpful! So informative, will use this on a daily basis. Thank you so much!!!

@rileywcat1839 Год назад

I feel encouraged to start changing the way I eat. Thank you for such a helpful video :)

@audreym2082 Год назад

Excellent! We’re going to implement this ASAP! Thank you.👏

@pritchy007 10 месяцев назад

Probably one of the best health videos on youtube in general. Amazing… and practical. Thank you 🙏🏼

@lynnettespolitics9656 11 месяцев назад

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!

@nourishedbyscience 11 месяцев назад

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

@smarzig 8 месяцев назад

Berberine

@ishouldbesleeping1354 Год назад

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 ☺️

@wisconsinbound2123 11 месяцев назад

Thank you for the video and posters

@manosk1705 Год назад

Excellent video with a wonderful summary towards the end of it. I follow the strategy # 1 religiously and move regularly and at 57 I enjoy a perfectly healthy life with zero drugs maintenance. Thank you for the video and the delivery of it!

@isaacosafo-abrokwah9110 Год назад

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.

@nourishedbyscience Год назад

Thank you for the kind feedback. Warm wishes to you, Mario

@Whistlewalk Год назад

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.

@nourishedbyscience Год назад

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

@Whistlewalk Год назад

@@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.

@franciscareid2693 Год назад

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.

@marnyinfanti4169 Год назад

I am so happy that I found you on utube. I have very recently been struggling with blood sugar spikes and found your information extremely helpful. I appreciate the way in which you explain and show examples. I’m looking forward to trying the six strategies starting right away. And to watching the rest of you’re videos. I thank you very much.

@MrShivamlamba 8 месяцев назад

I am Type1 Diabetic and this is is the best information I have come across. most of the information i knew but compiled in such a good way. Really helpful, loved it

@marksmith4512 Год назад

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!

@nourishedbyscience Год назад

Thank you for taking the time to comment, Mark, and for sharing the video. Appreciate it! Cheers Mario

@DrMattHersh Год назад

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!

@BrianAdams-dt1ks Год назад

Just finished the vid. Probably the best I've seen of the many on RU-vid covering this subject!..Subscribed and thumbs up.

@nourishedbyscience Год назад

Thank you, Brian.

@freespirit6209 23 дня назад

Excellent video. Thank you! Will be watching all the rest.

@jackgoldman1 Год назад

Thank you for all your study time and compassion helping others. I am a cancer survivor with go home and die, 90% death rate cancer of the smooth muscle tissues of the lower intestine at age 42. Had radiation, very depressed, drank a lot of alcohol, gained 30 pounds, and had pre diabetes. My doctor said exercise, lose weight, or eat whole food, pick one. Exercise helped. I did survive luckily. Now at 71 more like diabetes. Your video helps me figure it out. Thank you.

@nourishedbyscience Год назад

Wow, what a story. Sorry to hear you had to go through that, but glad you made it. I am sure this kind of experience gives you a different perspective of life!? If you have diabetes now, the strategies prevented in this video may help a bit, but they are probably not sufficient. I have more videos coming on additional steps that you can consider to either reduce carbohydrate intake or improve your glucose tolerance. Warm wishes, Mario

@mermeridian2041 Год назад

Thank you for presenting this information in a relatable, common sense way that makes it easier for us to use and follow.

@milankestar1036 3 месяца назад

The best video I found on RU-vid 🥰 you need millions of views! Thank you very much you just earned a subscriber

@ronrg9518 11 месяцев назад

Great info! Loved the real-life blood sugar measurements and tips to curve the spikes ! This is next level content thank you

@gotchaz45 Год назад

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.

@rebeccaivaschenko7027 Год назад

Bravo! The best explanation I've seen on blood sugar spikes and how to avoid them. Thank you very much.

@nourishedbyscience Год назад

Thank you, Rebecca! Cheers Mario

@christelbatchelor491 Год назад

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

@johndavidson5921 Год назад

Top Class Video !! You are a life save for all the people who are suffering from the diabetes & i already started to follow this regime for last 30 days along with consuming 1 tsp twice of madhumehantak churna and now my blood sugar level came down from 300 to 110 🙂

@viewer898 Год назад

Thank you. Got some important insights.

@shrameks Год назад

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 RU-vid 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.

@magpiegirl3783 11 месяцев назад

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.

@angelarita7183 2 месяца назад

Good video

@jarmago7750 29 дней назад

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.

@elenamoznaim7225 Год назад

Great info and presentation style! Thank you!

@nourishedbyscience Год назад

Thank you very much. Appreciate the feedback. Warm wishes, Mario

@nikola_korneta Год назад

Wow this video is more useful and informative than other dozens I saw on the issue.

@nourishedbyscience Год назад

Thank you for taking the time to comment. Appreciate it. Best, Mario

@sangitabhattacharyya2219 Год назад

The best guideline I've ever heard on day to day practice.

@simbalantana4572 4 месяца назад

One of the most valuable videos I've ever very seen on RU-vid. THANKS

@dramarcellasarti Год назад

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!

@conlawmeateater8792 9 месяцев назад

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.

@hannahvakarorogo2623 9 месяцев назад

Very good info

@hcadambi1 5 месяцев назад

I completely agree walking after each meal. Thanks ❤❤❤

@sophiazukowski7518 3 месяца назад

I never follow anybody who is non diabetic but gives advice to people who are diabetic.

@GaleC69 Год назад

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.

@nourishedbyscience Год назад

Thank you, Gale. Hoping that my content will continue to be informative to you. Best, Mario

@chadh114 Год назад

Well said and easy to understand. I just subscribed and I'm looking forward to your other videos.

@prowlauto 11 месяцев назад

Thank you so much. It’s very informative.

@manavpatra4808 9 месяцев назад

Right on all counts! Also, Intermittent Fasting/ Prolonged Fasting helps massively. Was able to completely reverse my Type-2 Diabetes and cellular Insulin Resistance.

@lemonbird3473 Год назад

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.

@nourishedbyscience Год назад

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

@shirlenerossi-kennedy9728 2 месяца назад

Excellent video!!!! Thank you so much! I am so glad I found your channel!

@zenmama4160 Год назад

Many thanks for this video. Will be incorporating these tips

@dalegriffiths3628 Год назад

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.

@nourishedbyscience Год назад

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

@kenweidemoyer2221 Год назад

Great video and thanks. I am trying to eat and keep my numbers down. I also walk after every meal.

@FitKeepa Год назад

Excellent video! Very informative and with an impeccable narration.

@euerlehrer9352 8 месяцев назад

Wow! I love your calm, pragmatic, and factual manner! Exemplary!

@miaday9250 Год назад

😊 This video is EXCELLENT! Simple realistic strategies, explained in a way anyone can understand and easily apply! THANK YOU SO MUCH --Mia

@ginaherold Год назад

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.

@nourishedbyscience Год назад

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

@ratedn4nia 11 месяцев назад

I like my CGM it’s very eye opening

@lucygoose6052 9 месяцев назад

Wow, thank you! I will start these strategies tomorrow. So appreciate 🙏

@Robert31352 3 месяца назад

Thank you for the video and the downloads.

@safi456 Год назад

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.

@nourishedbyscience Год назад

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

@FelixBotanicus Год назад

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.

@nourishedbyscience Год назад

Thank you, Liza!

@kp1991 6 месяцев назад

Fabulous ! It’s the information I need concisely summarised. Exercise after meals and being careful with how carbs and protein are combined. Thanks.

@bongespedido486 7 месяцев назад

this was the best videos I've seen, thanks a lot Dr. Mario // from the Philippines.

@oldschoolwoolandweavingcen4060 Год назад

Excellent video! I am a certified personal trainer with a sound knowledge of nutrition but I'm now in my late 60s and have seen my body change in ways that were unexpected. Though in excellent health, with no disease or conditions that warrant treatment or medications, I rely sole-y on nutrition and exercise to regulate my weight post menopause. I am frustrated by feeling as if I must now reject the foods I've enjoyed for my entire life to eat a restricted calorie/ carb diet. I know that God has provided nutritious foods for my health and enjoyment and this reminder was timely and excellent. I've known for decades that eating protein with carbs and eating from the low glycemic index are management strategies but it always helps to be reminded, even if one is a professional. Life happens, people go off their eating plans and rather than fret over it, being able to relax and pick back up is a better mindset for success long term. Thank you!

@nourishedbyscience Год назад

Glad this was useful. Best, Mario

@nickolasmcginn2335 Год назад

Carbs are really an issue its how and when you eat. The plant base diet is very effective and easy. RU-vid a series called physicians committee with chuck Caroll. Dr. Nick

@lizabeta9347 Год назад

This was very informative. Thank you.

@tablameister Год назад

Thanks for all the suggestions. Lemon juice has also been shown in studies to reduce blood sugar spikes, similar to vingear. Lemon juice can be used as part of a salad dressing or squeezed on top of strachy foods, like a potato curry, rice, pasta, etc.

@asadkhan-gr1tc Год назад

Fibre is champion . I am type 1 and put fibre in yogurt. I eat this stuff before meal no spike.

@gloriasaliba3395 Год назад

I think you will apple cider vinegar is even more effective

@boe1956 Год назад

@@asadkhan-gr1tc please tell what kind of fiber taste good in yogurt you used, i love yogurt

@asadkhan-gr1tc Год назад

@@boe1956 LaxA Fibre

@asadkhan-gr1tc Год назад

@@boe1956 i always used this fibre in plain yugurt

@hdaji 3 месяца назад

Wow! What an EXCELLENT Introduction. Thanks a bunch.

@heatherhanigan6934 Год назад

The best video I've seen in a long time! Awesome information!!!

@KartikGadaATOM Год назад

Superb video. I had seen all these points individually on the more high-traffic health channels, but no one had connected all these strategies together in this manner so well. No wonder this video is making your channel take off by the minute. Well done. The one strategy you missed out on was intermittent fasting. Fasts of 36-48 hours do wonders for reducing blood sugar spikes. Of course, how one ends the fast is very important.

@nourishedbyscience Год назад

Thank you for the kind response. I had not forgotten about fasting, as that affects the blood sugar response not acutely by doing something in that specific meal, but by affecting glucose tolerance. Admittedly, the same could be said to some degree for the second meal effect, but I decided to keep that one in here. I'll cover factors that affect glucose tolerance in a separate video. Warm wishes, Mario

@BuvarPlum 5 месяцев назад

🎯 Key Takeaways for quick navigation: <a href="#" class="seekto" data-time="45">00:45</a> 🍚 *High carb foods like rice, pasta, bread, and potatoes may cause blood sugar spikes, impacting long-term health.* <a href="#" class="seekto" data-time="73">01:13</a> 📉 *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.* <a href="#" class="seekto" data-time="128">02:08</a> 📊 *Personal example: Despite being in a high-risk category, maintaining average blood sugar levels is possible through specific strategies.* <a href="#" class="seekto" data-time="182">03:02</a> 📉 *Strategy 1: Minimize foods with a high glycemic index (GI) to prevent blood sugar roller coasters; replace high GI foods with lower ones.* <a href="#" class="seekto" data-time="297">04:57</a> 🍚 *Strategy 2: Cook and cool starchy foods to create resistant starch, lowering the glycemic index and reducing blood sugar impact.* <a href="#" class="seekto" data-time="394">06:34</a> 🍽️ *Strategy 3: Don't eat "naked" carbs; pair high carb foods with protein, fat, and fiber-rich vegetables to reduce blood sugar response.* <a href="#" class="seekto" data-time="647">10:47</a> 🥗 *Strategy 4: Add vinegar to high carb meals through salad or pickles to lower blood sugar response.* <a href="#" class="seekto" data-time="830">13:50</a> 🔗 *Strategy 5: Leverage the second meal effect by maintaining consistency in carb intake and including protein and fiber in meals.* <a href="#" class="seekto" data-time="954">15:54</a> 🚶 *Strategy 6: Engage in a walk after meals to enhance glucose uptake by muscles, independent of insulin.* <a href="#" class="seekto" data-time="1081">18:01</a> 📊 *Personal experiment: Walking post-meal significantly mitigates blood sugar spikes, even with a substantial carb intake.* <a href="#" class="seekto" data-time="1249">20:49</a> 🔄 *Combining strategies can help avoid blood sugar spikes without necessarily reducing overall carbohydrate intake.* <a href="#" class="seekto" data-time="1389">23:09</a> 📈 *Addressing glucose intolerance is crucial for fully normalizing blood sugar levels; future videos will delve into causes and interventions for glucose intolerance.* Made with HARPA AI

@petermainakanyora2817 4 месяца назад

Hello Dr I like your expiration can you help help me with the procedure on food Thanks

@elizabethpinder7930 3 месяца назад

Thanks Dr. for the information. Very informative

@zaidhadad8923 3 месяца назад

He made time stamps.

@Overlord1241 7 месяцев назад

Ohh my gawd! This is incredibly insightful, I was actually lookingfor ways to lower sugar spikes and RU-vid recommended this gem 💎 of a video on its own, very thorough.

@caroljohnson145 9 месяцев назад

Thank you Mario! This is the information I have been searching for!!

@nancyk6536 Год назад

I recently was told by my doctor I am in the pre-diabetic range with a Hgb A1c of 5.8, my fasting glucose was 93. I am 61, low BMI, exercise daily, and rarely eat any high GI foods. I am vegan so I do watch my protein, and try to get at least 60-70 grams per day. Glad I found your channel and I will try add these strategies and see if it helps!

@deekap8387 Год назад

@Nancyk6536 I have been a vegetarian all my life and now I was told by the Dr that my A1c is 6.5 and might need to go on Metformin if A1c hits 7. I am thinking abt trying vegan and hoping it will bring down the sugar. How do you get the necessary protein if you don’t take dairy products? From lentils? How much do you take daily. Do you mind sharing your daily meals. I have been struggling to keep up w my protein intake. Thank you!

@angelarita7183 2 месяца назад

Not a doctor ,but you be ok just cutting back a litle bit

@ebenezerservices6363 Год назад

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.

@beatusaestate1778 Год назад

Thank you for taking the time to do these informative presentations.

@RodneyAllanPoe Год назад

I saw points made in this video that I have never seen mentioned in 100+ videos related to insulin management and carbs intake. It explains why many nutritionists are still not saying to avoid all carbs. The problem is that they never say why, or rather, how to consume carbs and minimise the insulin response. Thanks. ✅

@JBC100 7 месяцев назад

I am an Indian living in Australia. First i must say thanks to you for making this video very informative, useful and Straightforward. I was diagnosed as " Diabetic " but luckily my HbA1c was well below 6, so my GP is ok not taking " Medication " and asked me to continue what i am doing. I just wanted to share for you and your viewers benefit that i do follow most of your tips here what you mentioned with moderate exercise. One the best thing i am doing is taking INDIAN HERBALS like Amla, Neem, bitter gourd and other herbals after my meal, that really helps me a lot to keep my 2hr blood test below 8 and my HbA1c in a good level

@dharmadasa66 6 месяцев назад

I agree completely, I have had Type 2 diabetes for 12 years and control using traditional herbal supplements such as bitter melon (gourd), fenugreek, Ceylon Cinnamon, berberine, as well as chromium, alpha-lipoic acid and benfotiamine. My doctor says my diabetes is totally under control and I should continue doing exactly what I'm doing.

@dmackle3849 Год назад

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.

@mindofown 9 месяцев назад

Excellent info I subscribed immediately

@yellowjoe.2000 9 месяцев назад

this information is GOLD. amazing and thank you

@cbgbstew4072 9 месяцев назад

I’m newly diagnosed with prediabetes and have been wearing a CGM for about 5 days now. The info has been incredibly insightful and WOW, the second meal effect explains some of the craziness I’ve seen in my glucose levels. You are the only one in the large number of videos I’ve watched who has touched on this. A million thank you’s for your incredibly informative video 😊

@nelaco1 9 месяцев назад

Same here @ 5.7, but my doctor won't prescribe a CGM. Which one did you get?

@patriciasalyers9875 9 месяцев назад

How can i get CGM

@nourishedbyscience 9 месяцев назад

Depends on which country you live in. In Germany and many European countries, as well as Australia, you can simply buy or order one, without a prescription. I used a FreeStyle Libre from Abbott with the Veri app, ordered through Veri (I have no affiliation with either company). In the US, I know that you can get one, including the necessary prescription, from Levels. Cheers Mario

@prettymthembu5399 8 месяцев назад

Thanks, I will try it.

@sarahcronshaw3088 Год назад

I’ve just started following your advice. I’ve suffered for years with pcos and because I’m slim the GP’s really don’t invest in getting to the root cause. I get flare ups if I indulge. I feel tonnes better and the way you have explained it and made it simple to understand . it makes sense to me now! I don’t check my blood sugar levels (maybe I should) but just following how and what I eat has really started to show improvements.

@1Esteband 8 месяцев назад

This video is amazing. It consolidates in a single video the best of the best actionable advice to manage glucose. It took me years to acquire this know-how from a myriad of resources. Highly recommended.

@nicoleh8979 9 месяцев назад

Informative, funny and well done! Thanks for the great content 😊

@ashdgee Год назад

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

@nourishedbyscience Год назад

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

@ashdgee Год назад

@@nourishedbyscience Noted, with thanks. I love that concept of retrogradation

@nourishedbyscience Год назад

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.

@MbaNwankwo Год назад

¹¹1

@Mrs.TJTaylor Год назад

I’ll be looking forward to seeing that new video.

@FelixBotanicus Год назад

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.

@jamesallen6309 Год назад

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.

@suzannefurman3957 Год назад

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

@mandanajafari7115 Год назад

Thanks so much for your great advice!

@vikashraju 3 месяца назад

Wow thanks for taking the time . Eye opener :)

@barmalini Год назад

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.

@Thenakedfinisher 3 месяца назад

Unfortunately you have not completed stopped sugar,, what do you think is in fruit???🤔

@barmalini 3 месяца назад

@@Thenakedfinisher i never targeted to comletely stop sugar. My goal is to eat healthy, and be healthy, without driving myself into zero-sugar obsession

@Thenakedfinisher 3 месяца назад

well edit your comment

@barmalini 3 месяца назад

@@Thenakedfinisheri'm not editing anythig to your liking, if you want to have a better comment, write it yourself

@Puffin289 3 месяца назад

Fruits have a lot of fiber, esp the berries. Good sugar good fiber, lots of prebiotics for the guts@Thenakedfinishe

@elishagabriell6529 Год назад

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!