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

[@nourishedbyscience]

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: kzbin.info/www/bejne/gofaZ2OIfs2VsMk

[@bellachan2155]

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]

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]

​@@bellachan2155😅

[@Padraigp]

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]

@@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

[@lovewenwin]

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

[@nourishedbyscience]

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]

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

[@nourishedbyscience]

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

[@cassieoz1702]

Thanks. So nothing new then.

[@worldspacechina]

@@nourishedbyscience Certainly 😊

[@alcoholfree6381]

I’m a retired doctor, a neurosurgeon, and I have Insulin-dependent DM using 90-130 units of Insulin a day in divided doses. I have had to learn what little I know about diabetes and nutrition on my own. There is so many totally contradictory viewpoints on these topics. You’re the best instructor that I’ve seen so far. You should write several books to us average citizens to help us. I have a great doctor but “modern medicine” where the doctor is on a treadmill with 15 minute visits does not allow any teaching.

[@nourishedbyscience]

Thank you. I think your comment is spot on. Many of my closest friends and colleagues are physicians, and they have their hand so full with the management of disease that there is way too little time for prevention, or really educating patients. Plus, as you probably know yourself, the amount of education an average MD has received on nutrition and lifestyle medicine (physical activity, stress, sleep) is so small, they could not provide the kind of comprehensive lifestyle counseling that is really needed on a large scale even if they had the time. This, and the large amount of misinformation and half-truths online, is what motivated me to start this channel. Best, Mario

[@miriamlandau1207]

There are many books written on this topic. There are also other KZbin channels who do an outstanding job discussing integrative nutrition and health including Dr. Sten Ekberg and Dr. Robert Lustig. Dr. Lustig has written numerous outstanding books pertaining to nutrition and health. He tends to die very deep into physiology which is good for some people and confusing for others. But, if you like to get to that level of understanding I would say he is the best resource. The keyword in doing any research is "integrative" nutrition or health. These approaches are well understood from an integrative point of view because they go to the bottom line in terms of physiological responses of the body. I know this because I've been a dietitian since 1982 and became an integrative dietitian after I became a licensed psychotherapist and combined everything together in order to help people. You've probably heard of the gut-brain connection. If not you might be interested in learning about it. But the bottom line is that, contrary to the practice of modern medicine in this country, everything is connected! What a concept! That means that what you eat (gut) affects your brain and that goes for any condition from mild depression to Alzheimer's which they are now calling diabetes type 3 because it has to do a lot with insulin resistance in the brain! My point is that we know a lot more about blood sugar regulation and diabetes than the average PCP or endocrinologist seems to understand. Pushing meds only keeps people from getting better when it comes to blood sugar. You have to stop putting into the system what is hurting the system!

[@YeshuaKingMessiah]

U were a NEUROSURGEON and don’t use concierge drs?? U should have money banked so much ur gkids don’t need to work!

[@susanneschauf7417]

Please see Dr Anthony Chaffee, Shawn Baker and Dr Ken Berry to find out what the species appropriate human diet is. If you practice it, all diseases will disappear. The body will normalise.

[@JoanneAmandaClark]

THIS TO ADMIT MODERN MEDICINE DOESNT KNOW IS A THING >>TY

[@EdgarDuran-us2mm]

I was diagnosed with type 2 diabetes a year and a half ago, and i was told to be irreversable and i would be on metformin and statins for the rest of my life. Well i threw the metformin and statins i had left in the rubish bin and never took them again. I went on a keto diet and did IF, plus i started going to the gym for cardio and weights workouts. I lost a stone and and a quarter in weight, got down to 15% body fat, Improved my fitness tremendousely, and at my last blood test i reversed my diabetes, with my readings even below average. The nurse who was assigned to me and who took my blood, couldn't believe her eyes and when i told her i did without medications, she was lost for words. I told her that diabetes is a diet induced condition, and can be reversed by changing your bad diet alone, that's all no meds needed. I told her to suggest her old fashion doctor to take a refresher, cause he's out of date, and stop pushing his poisonous tablets recklessly...lol..

[@Quran_eee]

Metformin is actually good.

[@NansGlobalKitchen]

The same thing happened to me and I did not have any symptoms whatsoever of diabetes and nobody especially my doctor would listen to me he was so eager to write prescription for me to take prescription drugs! I throw it all in the garbage bin

[@Quran_eee]

@@NansGlobalKitchen I think just being sedentary > elevates sugar + causes a bunch of problems Beat being sedentary = Win (caffeine is good)

[@JoanneAmandaClark]

do you need to go keto?

[@Quran_eee]

@@JoanneAmandaClark Fasting much easier Much normal Much >>>>>>>> better (even in fat adaptations.)

[@lotfibouhedjeur]

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

[@iche9373]

You like to think in German stereotypes, huh?

[@iche9373]

German efficiency, you mean like the Deutsche Bahn, the German Railway company?

[@neilthomas6750]

What German efficiency? Low key humour I agree with though, but that's alright, he seems to be a good man

[@jeannettestuckelschwaiger5071]

He sounds dutch not german

[@User-555-p6b]

😂

[@TheMabes69]

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]

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

[@steveh5882]

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]

Woooah, nice job!

[@kenestra123]

45 pounds in 90 days? Um...

[@levmoses742]

I’m inspired!!

[@daisyl2629]

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]

Which ginseng you use ! Thanks!

[@paolah1828]

What is clean berberine and where do you get it

[@tulsabrit671]

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

[@beverleybrangman2191]

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

[@adonnahgrace1719]

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!!

[@Sean_Shaun_Shawn]

A couple of additional things- 2. You can compound this multiple times by cooling and reheating starchy foods since more and more starch will turn into insoluble fibre. 6. Inversely, eat after working out. Strength training in particular creates extra scope for glycogen storage which directly and indirectly reduces blood sugar spikes as well as a1c and both strength training and cardio will decrease insulin resistance for typically 12-48 hours after an hours working out, meaning just after working out is a double whammy of scope for carbs. If I want tortilla chips or any other sharp GI food I'll have them within an hour or two of hitting the gym. 7. Somewhat against the title but selecting unripe fruit and veg makes a difference. A brown banana can have more than double the carbs of the same banana when it's greeny-yellow, for example.

[@MarylanderX]

Thank you! I was wondering about weight training in regards to #6. I'm going to start doing my weight training sessions after lunch to see how that impacts my blood glucose (put on a stelo cgm for the first time last night).

[@xyzzy7145]

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]

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

[@kellyh5250]

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]

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]

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]

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

[@barmalini]

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]

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

[@barmalini]

@@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]

well edit your comment

[@barmalini]

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

[@Puffin289]

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

[@mariobanovac4708]

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!

[@danpan001]

So before 2017 you were T2? T1 usually is genetic

[@Sunny141]

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]

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]

Go to another doctor Terri.

[@oysteinsoreide4323]

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

[@ronachadwick7908]

​@@SL-fu7sh the BEST advice!

[@phoebegraveyard7225]

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.

[@lynnettespolitics9656]

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]

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]

Berberine

[@doroth215]

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.]

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

[@AffectionateFlowers-op3zp]

Wonderful ❤

[@eedie-mr1ey]

I did too

[@gsp0819kri]

Just recently diagnosed with prediabetes. It's overwhelming to listen and read everything out there. I don't even know who to believe anymore. My instinct is telling me that something is not right with just eating meat all day long and no carbs at all. Are we training our bodies to go into a shock when we accidentally or willingly ingest carbs one day? Whatever happened to moderation and portion control? Eat when hungry. Don't eat late. Stay away from sugar and highly processed foods. I know I have to lose some weight so I'll start with that. Also I'm subscribing to your channel. I think you know your stuff!

[@nourishedbyscience]

Don't feel overwhelmed. If you have just been diagnosed with prediabetes, this is a great time to educate yourself and make gradual changes to your diet and lifestyle to turn the ship around. A few suggestions: I feel that having an early stage of glucose intolerance offers a great opportunity to try to figure out what exactly may be causing the glucose intolerance, and then to take sustainable steps to address these. I say sustainable because it wouldn't help you in the long-term if you adopted a 'diet' or exercise program that was too extreme, because you probably wouldn't adhere to it long term, unless you are convinced that it's the right thing for you. Specifically, low-carb, very-low-carb, keto-, or even carnivore diets CAN be a great option for people with glucose intolerance, for several reasons. For one, if someone is glucose intolerant, it means that their body is unable to handle glucose well. It would therefore make sense to help the body by minimizing the one nutrient that it has trouble with, at least for some time. Low-carb diets can also be helpful addressing some of the root causes of glucose intolerance. For example, many people are glucose intolerant because they are insulin resistant, and they may be insulin resistant because they have excess amounts of fat in their visceral fat depots and their liver. If a low-carb diet help a person lose some of that excess body fat, it can help improve body insulin sensitivity and glucose tolerance. However, it is important to be clear that other types of diet, including high-carb low-fat and mixed macronutrient diets, can do the same thing, if they lead to weight loss. My strongest suggestion is to experiment with different small dietary changes to find some that you can comfortably adhere to in the long term. I suggest the following videos, in this order: To really understand how your body regulates glucose levels, and what goes wrong when someone develops prediabetes or diabetes: kzbin.info/www/bejne/j5iccoZoqMuMb7ssi=3nvMebGYb3Nu7NqL To figure out if you are glucose intolerant: kzbin.info/www/bejne/eoexdWxmq7Zjrqssi=pJA8E5ewhht7_tau To figure out if you are insulin resistant: kzbin.info/www/bejne/hYvXqaKaprR1mNksi=J37Lfv7kgo2mjt6q To figure out why you may be insulin resistant: kzbin.info/www/bejne/mYGYaKKDbdF1l7csi=Ro2MbtfFKAA3BYQC kzbin.info/www/bejne/forXn5-IeNZradUsi=c-FnEAgGOGgvkbTg To systemic consequences of insulin resistance: kzbin.info/www/bejne/fJiWn2Csnpenabssi=xvTlM06sgv-hswqz Hope this helps. Best, Mario

[@gsp0819kri]

​@@nourishedbyscienceI so appreciate this. I've been binge watching your videos. It's highly clear why you are my go-to person now. The data, interpretation and facts that you present is what makes your channel very special. Thank you so much! ❤

[@ebenezerservices6363]

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.

[@patriciarobinson5172]

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

[@andyh3970]

A German with a fantastic sense of humour ! Love it !

[@birgitewert433]

We have humour! Check some German comedians

[@JBC100]

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]

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.

[@stellabell1820]

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]

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

[@BuvarPlum]

🎯 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.* Made with HARPA AI

[@petermainakanyora2817]

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

[@elizabethpinder7930]

Thanks Dr. for the information. Very informative

[@zaidhadad8923]

He made time stamps.

[@UyahBae]

Thank to you and AI 😊

[@nourishedbyscience]

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]

¹¹1

[@Mrs.TJTaylor]

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

[@jamesallen6309]

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]

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

[@MazharIqbal-qo5hf]

​❤❤❤

[@YD-uq5fi]

Two things : i) If white bread had a large spike even with the ham and cheese, AND after the fact that white bread has had retrogradation from being in the refrigerator after being baked, white bread should be avoided outright. Two of the big mitigations in this video still didn't defeat white bread. ii) Vinegar : That is why so many traditional sandwiches and burgers had a pickle in them. Traditional combos had a lot of wisdom behind them, even if only through centuries of trial and error.

[@nourishedbyscience]

Yes, I agree. I don't usually eat white bread (or huge amounts of cookies or cake), but I needed to find a way to induce a blood sugar spike so that I could demonstrate how to avoid it. Also, I was traveling, and getting gluten-free food can sometimes be difficult when on the road. On my normal diet, even eating a wide variety of carbs (from whole foods), my blood sugar basically never exceeds 140 mg/dL. Cheers Mario

[@qjonnyintrohs]

I found out yesterday that I'm pre-diabetic. I've decided to live and eat as if I were a Type 2 diabetic. This video is hugely helpful.

[@munkyjammin]

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. 😊

[@Whistlewalk]

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]

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]

@@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]

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.

[@meganfedoruk1437]

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

[@patriciarobinson5172]

Totally agree 👏🏽

[@oldschoolwoolandweavingcen4060]

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]

Glad this was useful. Best, Mario

[@nickolasmcginn2335]

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

[@lizabeta9347]

This was very informative. Thank you.

[@nancyk6536]

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]

@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]

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

[@ThuLe-eh1xe]

Excellent teaching. Yes, when i eat fruits or sweet after i eat protein, fat, fiber, i feel good. But if i eat carbs alone, i feel no good. This dr teaches us practical ways to take care of our health while most others gurus talk about diseases. Thank you Dr.

[@Jazzy869]

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

[@ALFarrell-kv6ok]

Thank you. I don't have diabetes or prediabetes, but up to 80% of us still get blood sugar spikes. I do. But they are waning in frequency and strength. Even to the point of disappearing. I want to prevent diabetes. Shotgun pellets may hit what a bullet misses. What I mean is that a combination of methods is surely better that only one. So, I have learned to take a teaspoon or two of vinegar in a half cup of water within 30 minutes before eating. Rinse your mouth afterward to protect tooth enamel. Then eat veggies first, protein second and carbohydrates last. Drinking a glass of water is also said to lower blood sugar. I wait for 1 hour after a meal before having coffee, as it can otherwise deplete iron, which only induces fatigue and compounds the fatigue caused by a blood sugar spike. I add a half teaspoon of cinnamon to the coffee as well. It is known to lower blood sugar. Some 30 minutes after a meal I do 40 squats, 40 push-ups and 40 pull-ups on a 45-degree machine I have. Or I sometimes just run on the spot (stationary running) for a few minutes instead. I have read that blood sugar is beneficially taken from the blood for the muscles when we exercise. I also add some simple acupressure moves that are featured for diabetics here on KZbin by a Japanese lady. KZbin search 'acupressure diabetes' to find it. Magnesium is also reported to be helpful in quelling blood sugar spikes. But since magnesium has multiple health benefits, I also take it. I am beginning to research berberine also. It looks very promising. Cooking, refrigerator cooling, and then reheating rice and potatoes also lowers their glycemic index. Or, the cooled potatoes can be eaten with salad instead of reheating. Bread can also be put in the refrigerator and then toasted. Both cooling and toasting bread lowers its glycemic index. Feeling great. Get proactive and prevent diabetes. Or lower your condition into reverse in only a few months. Win yourself that prize!

[@blessed7015]

Great advice!

[@shrameks]

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 KZbin 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]

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]

Good video

[@jarmago7750]

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.

[@isaacosafo-abrokwah9110]

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]

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

[@shahidahmed7885]

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]

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

[@ammarahabbasi]

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.

[@dramarcellasarti]

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]

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]

Very good info

[@hcadambi1]

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

[@sophiazukowski7518]

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

[@tablameister]

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]

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

[@gloriasaliba3395]

I think you will apple cider vinegar is even more effective

[@boe1956]

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

[@asadkhan-gr1tc]

@@boe1956 LaxA Fibre

[@asadkhan-gr1tc]

@@boe1956 i always used this fibre in plain yugurt

[@Dawn-pe5to]

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.

[@rebeccaivaschenko7027]

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

[@nourishedbyscience]

Thank you, Rebecca! Cheers Mario

[@christelbatchelor491]

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

[@manavpatra4808]

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

[@alessia_traversa]

I’ve never had problems with blood sugar, but I’m currently monitoring my bc and I’ve realised that in my case, having some fibre, protein or fat before eating something high in sugar, is crucial. I’ve made some experiments myself :) and I know for example, that if I have a piece of cake/ice-cream at the end of a meal (fibre, protein, a small amount of carbs etc) I won’t have a blood spike. That’s so relieving!

[@1Esteband]

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.

[@marksmith4512]

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]

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

[@annhamer2734]

I don't know how to thank you enough for your videos! It has certainly improved the lives of so many people. It certainly will improve mine!

[@nourishedbyscience]

Thank you for your kind feedback. It's great to hear that the content is helpful. Cheers Mario

[@babysonographer9891]

I wore a CGM recently for one month (I am insulin resistant and trying to lose weight and break this resistance) and after experimenting I found these things to be true as well. I did find that I couldn’t seem to solve the “dawn effect” blood sugar spike I was having in the morning. So, I have made changes to my diet and exercise, lost some weight and will wear a CGM again in a couple of months to see if what I have been doing has improved this phenomenon.

[@sgaaleim419]

Have you by any chance noticed that combining carbohydrates with fats spike glucose more that just carbohydrates itself ?? Thanks . I don’t have cgm.

[@babysonographer9891]

@@sgaaleim419 I can’t remember testing that exactly but looking back at my blood sugar levels after certain meals, I don’t really see a difference if it was a carb item with fat cvs low or no fat. I was mostly looking to see what my blood sugars were with the intermittent fasting I was doing and seeing what some of the typical meals I had been eating were doing to my blood sugars to see where I needed to make changes. I am definitely not diabetic or pre diabetic - my A1C since going plant based a few years ago has been hovering in the low 4’s. I am insulin resistant so trying to resolve that and lose some weight.

[@sgaaleim419]

@@babysonographer9891 thanks soo much . I appreciate your reply . All the best!!

[@AndyLambg]

@@sgaaleim419 Yes I do figer prick test post meal n i found if i ate carb with fat, eg toast bread with butter spread, it seemed to make my blood glucose stay high for hrs if not days! Not sure is this a sign of im a prediabetic

[@sgaaleim419]

@@AndyLambg thanks for the info … I guess the theory is accurate for some people that fat and carbohydrates compete for cell receptors and because fat saturate them the carbohydrates are not entered in cell and keep on circulating in blood leading to elevated sugar for long periods of time . Thanks buddy

[@KartikGadaATOM]

Questions : i) For retrogradation, does it have to be cooled to refrigerator temps, or is room temperature fine? I put steel-cut oats in hot water at night for breakfast the next morning. Overnight it cools to room temperature but not lower, and I heat it up in the morning. I have this good routine down, and would prefer not having to put it in the refrigerator overnight. ii) If something is in the refrigerator, does it have to be overnight for retrogradation? Or is an hour at the refrigeration temperature good enough for retrogradation?

[@101life9]

I tried keto for 4 years and A1C of 5.9 dropped to 4.9. BP came down to 120 from 160. However, my weight came down to 92 from 115. Lost too much weight which I am not happy about. I need a change. I will include more carb like you suggested but will keep the intermittent fasting. Thanks.

[@cbgbstew4072]

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]

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

[@patriciasalyers9875]

How can i get CGM

[@nourishedbyscience]

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]

Thanks, I will try it.

[@gailm.8190]

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]

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

[@adobeadodi4640]

This is a good source of information. I'm going to give it a trial and pray that it helps me as I take carbohydrates in all my meals - breakfast, lunch and supper.

[@dalegriffiths3628]

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]

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

[@cincin4515]

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.

[@popesnoopy]

‘ a whole new set of issues’ such as (if u don’t mind)?

[@inderdhak7604]

What were the unwanted side effects of doing keto you experienced please ?

[@cincin4515]

@@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.

[@jezebel4295]

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!

[@MssWinnie]

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

[@johndavidson5921]

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 🙂

[@nickbarber2458]

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

[@dalegriffiths3628]

One thing I’d like to mention is that 5 years ago I went low carb (below 50g) - eating lots of protein and mainly healthy fats. I did lose quite a lot of weight quickly (from 15 st 4 pounds to 13 st 7 ponds) without feeling hungry really also within a 16 8 eating window. However that summer I had 6 episodes of strong palpitations that was diagnosed as Afib. The only thing back that that was different for me was the diet change and that even then there were some warning signs in articles about electrolyte imbalance and low carb diet and I wondered if 5is is what it was for me. I self medicated went on magnesium taurate tablets and stopped doing keto (also stopped drinking, was only a social drinker) and I’m glad to say that I haven’t had an Afib episode since. As I said on previous email I am now looking to cut out processed carbs and to eat protein at each meal and it is really suiting me. I’ve also starting having a breakfast as skipping breakfast hasn’t really worked as I am more likely to snack with trash at some point during the day or evening. Doc, I would like your take on maybe the downsides of too restricted a carb intake as I have found one paper linking low carb with potential Afib complications.

[@draganapavlovic5507]

U mom slučaju isto. Imam afib već 6 godina , predijabetes i 20 kg viška. Pokušavam da idem na keto, ali se osećam veoma loše i imam palpitacije.Pre 6 godina sam godinu dana bila na keto i skinula 30 kg bez problema. Onda sam se vratila na normalnu ishranu i dobila afib. Ne znam da li je keto uzrok ili povratak na ugljene hidrate. Doktori ovde ne žele da govore o bilo kakvoj ishrani osim redukciji masti . Ne znam kako dalje.Smanjila sam ugljene hidrate, ali ih nisam potpuno izbacila.Trudim se da jedem samo kompleksne.Vase iskustvo ? Savet? Unapred zahvaljujem.Pozdrav iz Belgije

[@lelanicampher4813]

Keto will lower your Magnesium. It is very important to supplement with magnesium if on keto.

[@dalegriffiths3628]

@@draganapavlovic5507 I wish I could understand your comment.

[@malindsell]

I had a similar experience and ended up in hospital with atrial flutter (very fast heart rate). Doing keto at the time. From all I can research, magnesium supplementation solves the problem. A few months ago I had atrial fibrillation for days at a time, which I managed to rectify with magnesium supplements. If you have AF for any long period or regularly, you ought to see a doctor, as uncontrolled AF can cause blood clots and lead to a stroke.

[@dalegriffiths3628]

@@malindsell since magnesium supplements has your AFib stoped?

[@marinong_noypi]

I strongly agree! When a doctor told me that my blood glucose was spiking and need to take metformin, I bought a blood glucose monitor instead of a poison medicine. I did the fasting and exercise and monitoring my glucouse 3x a day. Now my hbA1C dropped from 6.7 to 5.4

[@bobbhim2111]

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.🙏

[@khalifapasha6918]

Once rice is cooled in refrigerator overnight , that has to be re-heated before we eat , does that re-heating process will increase Glucose level in blood?

[@nourishedbyscience]

No. If resistant starch has formed once while the starch was cooling, then it will stay that way even if the food is reheated. Good question. And sorry that wasn't clear.

[@RyanBlockb5]

Another example of why I should change my doctor. She did not provide any training or coaching. But only don't eat this, don't eat that. Basically telling me any sugar or starch is a death sentence. Thank you. You've explained much of the nuances of living with diabetes.

[@nourishedbyscience]

Just be clear that these strategies should not be seen as an excuse to eat all the high-glycemic index carbs. People with diabetes or pre-diabetes would almost certainly need to take additional measures to improve their glucose tolerance if they want to keep their blood sugar levels inside the normal range. Cheers Mario

[@nikola_korneta]

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

[@nourishedbyscience]

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

[@susanfreeman6350]

Great video! My husband and I follow a low carb/ ketogenic diet. We’re healthy adults in our mid 70’s with no chronic disease and not taking any prescription medication. Although we enjoy the foods we eat, we do enjoy “splurging” on special holidays. I particularly miss summer’s bounty of fresh fruits and having an occasional slice of my homemade, home milled 100% whole wheat bread. Your video has given me some strategies for being able to enjoy these items once in a while without spiking our blood glucose levels or, hopefully, slipping out of ketosis. Thanks for such an informative science backed video. I subscribed to your channel.

[@nourishedbyscience]

Thank you for taking the time to provide feedback, Susan. Really appreciate it. Make sure to be clear that being on low-carb/keto will make you - temporarily - more glucose intolerant. That doesn't mean that anything is wrong with you; it's just that the body reduces its ability to deal with glucose if carb intake is low. To deal with this, the suggestion would be to ease into carbs slowly, i.e. gradually increasing the carb dose from meal to meal rather than going from weeks of keto to a big high-carb meal. Warmly, Mario

[@susanfreeman6350]

Wow! Thanks Mario. That’s the first time I’ve heard that and I’ll definitely remember that in the future. To be honest, I may have been so focused on minimizing insulin and making ketones by staying low carb that I never considered glucose tolerance.

[@reginaholland7261]

Awesome

[@chewiewins]

​@@nourishedbyscience that is so important to know those of us on Keto won't be used to carbs! Thanks

​@@susanfreeman6350 If you feel better on low carb diet then why to look for carbs again? I am not completely against carbs but usually we eat a lot of them instead of good proteins and fats. I wish the elders in my family were like you! It would be a wonderful example for all children and grandchildren. 😉 Don't make you diet complicated again spoiling it with carbs 🙏🏽

[@micheleantonello3187]

Very interesting. My mother is from Germany and she told me it was quite common for people to take a walk after the evening meal. In many dishes vinegar is a key ingredient to making the meat tasty and also prevent it from spoiling quickly. The good house wife knew that a consume or salad before a meal stimulated digestive juices and assisted in proper absorption of nutrients. All the homemade cookies and cakes were eaten after a good smorgasbord of duck, goose, turkey, vegetables and potato dishes. Also, I noticed when Germans visited they always put fat over the vegetables, like bacon fat. Interesting.

[@ishouldbesleeping1354]

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 ☺️

[@rileywcat1839]

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

[@linhvnguyen]

Thanks!

[@nourishedbyscience]

Thank you for your support!

[@GaleC69]

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]

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

[@grumpyinbrooklyn6347]

ne thing I have to agree with him really hard is "if you go low carb [the best approach, BTW, I'd add] don't switch back and forth!" that statement is 100% accurate and pretty obvious.

[@clementinaepelle7048]

You are a HUMAN ❤️ BEING, selfless, honest, caring, for even people you don't know. Much blessings and healing🙏❣️ to you and your dear family. Expecting more videos please. Your newest subscriber!

[@DrMattHersh]

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!

[@jonaseicher587]

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.

[@nourishedbyscience]

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.

[@nanapoku5259]

​@@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.

[@nourishedbyscience]

@@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

[@nanapoku5259]

@@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?

[@TomerBenDavid]

"and then dense carbs" how much time from the previous items to the dense carbs? Immediate or you wait some time?

[@yinsuzyoo]

I've watched so many videos and this was by far the very best video on how to prevent sugar spikes. I can't thank you enough. I also almost fell off the sofa laughing when you said you couldn't include footage with you eating cake and cookies due to KZbin self harm policy. Thank you so much.

[@nourishedbyscience]

Thanks for your kind feedback. If you are interested in this topic, I strongly suggest my playlist on Diet, Blood Sugar Regulation, and Diabetes: kzbin.info/aero/PLIMWy92HkBVbyyjkxJky7WYFEOhMs45Ts&si=dw4LgDd9TBh7PSKK

[@texasindy2193]

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

[@safi456]

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]

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

[@yomioloko9727]

At 67 I'm now trying to stay healthy by watching what I eat, fasting and exercising. However the issue of carbs has been an issue for me living in Nigeria where we love our carbs. Thanks for the info of mixing with other foods which now makes my eating more healthy.

[@ginaherold]

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]

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]

I like my CGM it’s very eye opening

[@KartikGadaATOM]

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]

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

[@JimmaworkWaktole]

Walking is not only help to be healthy, it also helps for longevity. Our ancisters were walked a lot every day and they were very healthy as well as lived longer than this generation. We stuck in home, work place and in the car. That is why we ended up by having so many health issues. So, we need to do favour for ourself just start walk. I walk many miles for 5 days a week because of my work condition. So, i don't worry about it any more. Thank you very much for your awesome health info,

[@Atheria444]

I have bad genetics, including the entire maternal line of my family being diabetic. As a thin vegan who eats mostly whole food, at age 56 I've held diabetes off...but...struggle to do so. My blood sugar is not where I want it as Alzheimer's Disease is also in my DNA (diabetes type 3). I'm obsessed right now with getting my blood glucose numbers down all the time. Many years ago when my endocrine system first blew in 11/2010 (for 3 years I was EXTREMELY hypoglycemic) a diabetes counselor at work was so confounded by how my body responded to food, she had me wear a 24/7 glucose monitor for a week so we could clearly see what my endocrine and digestive systems were doing. After seeing me badly spike after a seemingly healthy breakfast of oatmeal, protein powder, water, and cinnamon, she got curious. She told me to eat the exact same meal the next day but add fat to it. Sure enough, with the added fat, my blood sugar did not spike crazy high AND came down slowly instead of rapidly plummeting...which caused me to get sick every day. After witnessing it, she flat out said to me, "You are not allowed to eat carbohydrates without fat." For a long time I did have to limit carbs, in general, and eat small meals every 1.5 hours to keep from having low blood sugar attacks, but over time...I got better. Now I can eat 3 times a day and am okay. I was eating 8 times a day for a while. I have tested it and my blood sugar does seem to seesaw (dramatically) up and down if I don't eat fat. I cannot do keto (I'm vegan again after the 3 years lapse in desperation) as I feel awful. My body DOES need carbs or I have zero energy. I do cook my potatoes, rice, etc. up in advance and keep them cold in the refrigerator for hours before eating.

[@nourishedbyscience]

I have heard from several others that oatmeal gives them major blood sugar spikes, and actually have a video coming out with a MD who experiences the same thing. It's tricky, because it's such a convenient breakfast. Have you tried adding protein to your meals, as well as some fat? I know this can be difficult for some meals as a vegan, but the data I reviewed suggests that adding some protein would have a more substantial impact on the blood sugar rise than fat.

[@bluewaters3100]

A good meal/breakfast for me are scrambled eggs with some avacado on the side. I cook them with some grass-fed organic butter. I don't really like eating meat so grassfed-organic eggs and raw cheese are good protein sources for me. I think you had a pretty good dietician. I try to keep my carbs below 50grams.

[@karunamayiholisticinc]

@@bluewaters3100 good

[@karunamayiholisticinc]

thanks for sharing

[@metaspherz]

The best catalyst for personal change is a death in one's family. I was shocked into reevaluating my diet this past February after my best friend/brother-in-law of over 50 years died of a sudden heart attack and that happened following a checkup that deemed him one of the healthiest 74-year-olds the doctor knew. Prior to then, I couldn't keep my blood sugar below 250 no matter what I did or how many meds I took. Also, it would sometimes exceed 300 too. If I tested below 200 I was ecstatic! But that was rare and never lasted. The doctor wanted to put me on a new drug to control my blood sugar. I refused, but I was very close to giving in to yet another expensive med to add to my ever-growing pill arsenal battling diseases. Only once in the past decade did I ever succeed at having an A1C of 7 but it was back to above 8 soon after and would only rise from there to 9.5 this past January. Now, after 2 1/2 months on a low-carb Keto-friendly diet, I have achieved an almost miraculous reversal. I test my blood glucose twice daily. In the morning it can rise to 120 (rarely) but at night prior to going to bed it is usually between 73 and 84, but sometimes around 95 depending on the veggies I eat or if I have a slice(s) of Keto-friendly bread with my meal. I have given up the sugars, starches, flour, and everything else that has high carbs. I have learned what net carbs mean and how important to do the math to accurately chart what's going into my body. What's great is that I don't think that I am giving up anything, I just have to read the label closely and know what ingredients raise blood sugar even in foods labeled sugar-free because ingredients like Maltodextrin, sucralose, and other artificial sugars and substitutes do spike blood sugar levels and sometimes worse than sugar. Thanks, Doc. You're a lifesaver extraordinaire! Keep up the great job!

[@4406bbldb]

I bought a glucose monitor and started picking my finger. The result was vary educating to me. Also x-Type 2 diabetic reading is about 85 two hours after food.

[@miaday9250]

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

[@nanka2002]

Wooing viewers with a food talk . Loved it. I have insulin resistance and have to educate myself as my doctor just put me on Siofor, gradually increased its dosage (currently 1000mg XR) and that's it. So much useful information. Thank you!

[@KartikGadaATOM]

One other major point that this video could add is that endless snacking is devastating for blood sugar. Eating within a narrow 8-hour or 6-hour window, and not eating anything outside of that in a day, will reduce the number of spikes. I am certain that most people with diabetes not only ate high-glycemic foods, but also snacked a lot outside of meals (a candybar at 4 PM, cereal and milk at night before sleeping, etc.).

[@ursulasmith6402]

Well, we need a cure, not just food hocus pocus.

[@KartikGadaATOM]

@@ursulasmith6402 False. Prevention is easier than curing.

[@GG360G]

@@KartikGadaATOM Tell that to a type 1

[@KartikGadaATOM]

@@GG360G So your 'logic' is that since a Type 1 can't be reversed, we should not bother to tell pre-diabetics how to easily reverse it. Fail. You are paying for your gluttony. Don't wish ill onto others because of your gluttony.

[@JD-dv9kc]

Intermittent fasting and eating a carnivore type diet IS a cure for type 2 diabetics.

[@__The_Boss__]

Many Thanks Doctor Kratz! THESE SIX STEPS WORKS for me. I cannot totally avoid carbs in my diet for economic and logistical reason. Also cannot fully switch to KETO as advised by other Doctor/Health advocates. Instead, I have incorporated these SIX STEPS along with carefully selecting my carbs with having only whole meal-high protein-high fiber bread, whole corn basmati rice or pasta. My glucose monitor says it does.

[@sgaaleim419]

Thanks !! Very nice points . I’m prediabetic with A1c 6 about 6 months ago . In past 6 months I nearly used every strategy as described by you . I don’t have cgm. I was checking my glucose 1 and 2 hours after meals . With walk after meals I have noticed every time that once I stop walking and recheck my glucose there is rebound hyperglycemia even after 2 hours of meal . If I keep walking atleast 2 hours after meal then I might skip spike . Anyway the thing that disappointed me most is that despite low carb, walking, absolutely no sugar and processed food , intermittent fasting of 8:16 my A1c just checked is 5.8. I feel lost 😞

[@nourishedbyscience]

Thank you for the feedback. I understand why you are disappointed, because lowering A1c from 6.0 to 5.8% appears to be small. However, please remember that

[@sgaaleim419]

@@nourishedbyscience Thanks so much for responding and encouraging. I will look forward for your new post on this topic . Really appreciate it ☺️

[@papazjose1274]

@@sgaaleim419 Please, continue doing what you are doing so that you can benefit from a compounding effect. You just started this new life style... compare how many years you have been doing your new lifestyle and how many years you have had blood sugar issues.

[@sgaaleim419]

@@papazjose1274 yeah that’s true .. it makes sense . So there could be compounding effect? … that is encouraging. Thanks!!! I appreciate your suggestion .

[@susanfreeman6350]

Please don’t be disappointed in yourself or your A1c results. It took a while for you to become insulin resistant, and it will take time to reverse it. You’re headed in the right direction and simultaneously reducing your risk for all times of inflammatory diseases. Kudos to you!

[@zealie75]

So glad I found your channel. I was diagnosed at 51 with Type 2 diabetes which, when looking at my personal life path, I can put down to weight gain in my late forties as menopause set in as well as going from a relatively active lifestyle to one that was more sedentary around that time. Keto had always worked for me for short term weight loss, but wasn't sustainable because it eventually takes all the joy out of eating, despite the overall positive effects of weight loss and increased energy levels. Also, my body began telling me lately how it wanted to be fed and it's funny how this reflects much of what you have said here. I always try to add protein and fat to any carbs I'm eating (for example, I am a bread lover and enjoy toast in the morning, but have now added a soft boiled egg to my slice of sourdough bread). I'm excited to try out these new suggestions which are eye-opening and hopefully get my weight down in a happy way, and to eventually get off the diabetes medication. Thank you for this very informative channel!

[@RodneyAllanPoe]

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. ✅

[@ronrg9518]

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

[@e1nherjar1]

As a diabetic I measured my blood glucose around 200-300 times for the period of 3-4 months and I got to some of these conclusions and strategies on my own. Great video, thanks!

[@carolcole570]

Please, I am specifically reaching out to you since you watched this video on blood sugar only 11 days ago. If I ask you some questions, will YOU, kindly respond to me ????? Please ! ( I will explain…..)❤️

[@unintentionalepicurean]

I appreciate the information in this video, and your channel. I’m newly diagnosed and this is the first time my spikes, and how to prevent them, have been explained.

[@nourishedbyscience]

If you have been diagnosed with prediabetes or diabetes, make sure to see these strategies only as your first step. Next step should be identifying and then addressing the cause(s) of your glucose intolerance. I have many more videos about this on my channel. Cheers Mario

[@kenweidemoyer2221]

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

[@mermeridian2041]

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

[@arjungupta3095]

The best thing is to only consume fibrous carbs, like fresh fruits, vegetables, starchy vegetables, legumes and some dried fruit. These are healthy, and don’t cause blood sugar spikes, and they don’t make you fat either.

[@debbiesivertson817]

Thank you, thank you for alternatives that are more “mainstream” and I can start to incorporate!!! I need sustainable habits, and this makes it easier! Am 55 years old (210 pounds) and want to age as healthy as possible, and reduce my “cortisol belly.” Unfortunately, I’ve tried to slowly incorporate keto, and yet after a few days or week, each time I have a huge rebound to crave carbohydrates worse than before I was doing the keto. This has happened 4 times. I was trying how to change my habits to make them slow and sustainable. Your ideas are great! ❤❤❤

[@lemonbird3473]

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]

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

[@argusnorman8417]

Thanks!

[@nourishedbyscience]

Thank you, Argus!

[@gotchaz45]

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.

[@jimmychin8313]

Thanks for the very informative video. Could you elaborate on the retrograde/resistant starch please. What happens to this starch if you reheat it? If digestion is in the lower gut, does it still produce glucose as a product and absorbed into the blood stream too?

[@nourishedbyscience]

kzbin.info/www/bejne/gofaZ2OIfs2VsMk

[@kietdiep1875]

Thanks

[@nourishedbyscience]

Thank you

[@vester7457]

Finally, some reasonableness and sanity