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

[@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!!

[@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.)

[@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.

[@meganfedoruk1437]

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

[@patriciarobinson5172]

Totally agree 👏🏽

[@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.

[@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!!

[@andyh3970]

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

[@birgitewert433]

We have humour! Check some German comedians

[@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

[@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! ❤

[@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.

[@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

[@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

[@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

[@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).

[@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

[@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!

[@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.

[@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.

[@Jazzy869]

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

[@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

[@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

[@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.

[@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

[@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

[@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.

[@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

[@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.

[@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.

[@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

[@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!

[@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

[@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.

[@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.

[@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.🙏

[@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!

[@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.

[@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

[@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

[@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.

[@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

[@AliceykWong]

I have been following a lot of internet information about preventing sugar spikes. This is by far the best video I have seen. It's concise, well explained with visuals, comprehensive and easy to follow. Thank you so much for sharing the information with us. Keep the videos coming.

[@tranquil2706]

An extremely rich presentation of options! No need for excessive deprivation with this toolbox of food strategies. Thank you, 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 🙏🏽

[@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.

[@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

[@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

[@nickbarber2458]

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

[@JavedKhan-lx2gz]

Excellent presentation, & very well explained in plain English. I’m pre diabetic but my wife is diabetic on medication. We gona follow your strategy to improve our condition. Thank you for your excellent presentation on blood sugar spikes.

[@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

[@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 ☺️

[@kekoah]

You look far healthier and younger than some popular health professionals who despise and avoid carbs. Thank you for that great video, I learnt a lot and I feel less guilty having some whole grains with proteins and fat when so many preach to run away from carbs. I understood everything though English is not my first language.

[@rileywcat1839]

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

[@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

[@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!

[@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?

[@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

[@paulovictoreufrasio]

Most useful video about this I've seen so far. Thank you

[@setqqrlmulegcy]

The world needs more people like this guy to set things straight.

[@miaday9250]

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

[@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.

[@theIssue-tt]

His voice made me sleep. I woke up for the summary recap which was good enough for me.

[@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?

[@charlenebutler9076]

I am a healthcare professional who is also an educator and this was excellent as a presentation in every way. I am now having to pay attention to all this personally so appreciate what you have given us in multiple ways. Looking forward to every thing else you may share with us. I hav subscribed and await what's next

[@nourishedbyscience]

Thank you. If I may suggest, take a look at my previously published videos. I have a lot published on blood sugar regulation and insulin resistance in particular. 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

[@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 😊

[@kerry4987]

Dr. Kratz, I would like to thank you on how you present your videos. I have ADHD, and using graphs and the way you explain your topic is perfect. But most of all the speed of your speech. I can actually comprehend what you are saying. It is a pleasure listening to you! Thanks again!

[@TheDanrach]

Thank you for such an excellent, thorough and highly informative video. Your clarifying examples make it easy to apply these health-enhancing principles without much lifestyle disruption. Also appreciate that you took one for the team in order to provide valuable evidence both for and against common assumptions about blood sugar spikes. I look forward to watching your other videos which treat different angles of this topic.

[@nourishedbyscience]

Thank you for taking the time to provide feedback. Warmly, Mario

[@janetjames1562]

It is refreshing to hear suggestions without being religiously tied to a particular diet. Many of our world citizens have limited budgets and access to high quality proteins and carbs are often cheaper. With these suggestions it is possible to lower glucose spikes even under personal or social constraints. Thanks for sharing the scientific approach using your own experience.😊

[@TheDanrach]

@@janetjames1562 You make an extremely important point here, so true! 👏👏👏👏👏👏👏

[@Bully-mu1su]

​@@nourishedbysciencemay I ask how much carb our body needs? Also when building muscles

[@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

[@bridgettambi4667]

Great video. Just came across your channel and I am so happy. I have been having high fasting blood sugar for a very long time now! I do exercise alot and I have lost alot of weight from 185 to 157 but it's still not helping. I will try this method and see if I get any improvement please pray for me. Thank you so much for all you do help people better their lives 🙏 new subscriber.

[@nourishedbyscience]

Welcome to the channel! It's a good idea to experiment with these strategies. However, if your fasting glucose is elevated, they may not help by themselves. I feel that it is critically important to also figure out WHY we have elevated glucose levels. The first step is to figure out whether we are insulin resistant: Measuring Insulin Resistance: kzbin.info/www/bejne/hYvXqaKaprR1mNksi=C681vsKNjXqWJSMq If we are insulin resistant, then the next step would be to think through the most common causes of insulin resistance to identify potential reasons for OUR insulin resistance: Causes of Insulin Resistance: The Personal Fat Threshold: kzbin.info/www/bejne/mYGYaKKDbdF1l7csi=eK6OeDRpGNpPzOqW Insulin Resistance: Top Causes & Contributing Factors: kzbin.info/www/bejne/forXn5-IeNZradUsi=kfHudBNBlFN1NlzU To understand why insulin resistance is damaging to long-term health: Insulin Resistance Syndrome: A Neglected Risk Factor for Chronic Disease: kzbin.info/www/bejne/fJiWn2Csnpenabssi=Cob6H4vwk6yCz12F Wearing a CGM can also be useful to identify early signs of glucose intolerance and insulin resistance: How to Interpret Your CGM Data: kzbin.info/www/bejne/eoexdWxmq7Zjrqssi=vpLTb-bAIvenYWjB And once you have identified potential causes or contributing factors to your glucose intolerance and/or insulin resistance, you can address these specifically. It’s important to be clear that while excess visceral and ectopic fat is a common cause of insulin resistance and glucose intolerance, it’s not the same for all people. Others are insulin resistant because of low muscle mass, chronic stress, chronic sleep deprivation, or micronutrient deficiencies. Hope this helps. Best, Mario

[@texasindy2193]

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

[@elishagabriell6529]

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!

[@rajirajan4273]

I am a diabetic ... This video is very helpful to me .... I am definitely following the 6 principles......

[@nourishedbyscience]

Just be clear that following these strategies may not be sufficient to bring your blood glucose totally into the normal range. Improving glucose tolerance on top of that should be a priority. Many more videos coming about that. Cheers Mario

[@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…..)❤️

[@sanjayaam]

Thanks a lot for the Excellent information. A graph is definitely worth more than a 1000 words and that's what makes this video really useful and convincing

[@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

[@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.

[@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.

[@mermeridian2041]

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

[@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.

[@ursulabecker730]

Thank you very very much for this video. You are doing a wonderful service to those millions suffering from diabetes. The doctors today have such hectic schedules to really care intensively about a patient. Secondly but not least it is the patients responsibility to further his/her knowledge. You are helping to do just that. Is this video also available for my German speaking friends in German. My daughter is a doctor and it would be a good idea if she could recommend this channel to her patients. You are very gifted in narrating. 🙏🏽

[@nourishedbyscience]

Thank you, Ursula. For some videos, you can display German subtitles, which are automatically generated by KZbin. Maybe that would help? At this point, it would almost double my effort to produce each video in English and German, which is not feasible. Maybe a dream for the future to also create a German channel with similar content. Cheers 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.

[@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!

[@elaineclayton7321]

Thank you for making diabetes easier to understand and what to eat

[@kenweidemoyer2221]

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

[@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

[@KankuMusaMensamandenka-dp5fo]

Dr Kratz, you’ve done a wonderful job here as your details are clear and non-time wasting . I have to admit that , even as a nutritionist, I have learned some stuff from you in this video eg., I had not really paid attention to the fact that the body adapts with feedback on the inconsistency of the meals we eat. Thanks though. Greetings from Mali.

[@shaneminer15]

I was diagnosed diabetic about 1.5 years ago. I lowered my carbs and cut out the big offenders like bread and rice. in combination with medication, I got my a1c down to a normal level, but I was always fighting cravings and didn't feel any better. I got rid of the rest of it, went 0 carb carnivore, and basically immediately ditched my medication, a1c fell further off medication, and resolved a small bunch of other concerns. more than all of that, I feel ALIVE for the first time in a decade. I had no idea how terrible I really felt.

[@nourishedbyscience]

Thank you for sharing, Shane. Bread and rice are both highly glycemic, and if you have poor beta-cell function (i.e., your beta-cell is unable to make enough insulin), then your body would have a hard time handling this type of glycemic load. I do think for people with manifest diabetes, it's often necessary to either go low-carb or take steps to improve glucose tolerance to be able to tolerate these types of high-glycemic index foods. I'll cover causes of glucose intolerance, and ways to improve it, in the near future. Best wishes, Mario

[@Sbruce3601]

That's great if you like meat ..I detest it

[@Me-xoxoz]

😂😂 l was about to say go Carnivore.Glad you are already there.Yes carnivore diet just cleans out a bunch of stuff.

[@vester7457]

Finally, some reasonableness and sanity

[@kp1991]

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

[@deepakeshavan]

Great video with good strategies. Would you recommend adding berberine and /or metformin to reduce carb uptake and better peripheral utilization?

[@nourishedbyscience]

Thank you for your feedback. I am not familiar with research on berberine as it relates to blood sugar control, and guess the question regarding metformin is one for your physician. Cheers Mario

[@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?

[@eggedon6112]

Thank you. This is exactly what I've been seeking to understand for months. No doctor or Dietitian ever told me this. To beat T2 Diabetes, a person must know how to avoid BS Spikes. THANK YOU SO MUCH 😊