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Yep! I was doing “healthy” smoothies as part of a vanity weight loss calorie-counting excursion. Lost 50#!!!! Figured I’d ace my next checkup. Boy was I knocked off my pedestal! Next Dr visit….I rocked a 5.9 HA1C! UP from 5.3! My healthy smoothies got me a script for Metformin. Fast forward ,10 yrs and lots of dietary modifications, I’m weight stable but overweight(BMI 28) with an A1C of 4.7! Carb & whole food mindful omnivore diet. Still searching for a holy grail though and dreaming of a size 10 body. One can dream.

I really like this…. Professional, Informative but easy to digest… and maybe the most important thing is you dont’t try to feed us with you next top selling book… or your idea of next big mega trend with fancy words which simply means little But I would suggest to do some writing and publish some because that would help us

We Europeans we can’t live without bread and potatoes! I applied some of your suggestions and I am way better!God bless you and fiellen Danke!

You didn’t say what foods would prevent these diseases!!

I think another aspect missing in high carb diets is food order. For example, a high carb intake may either consist of naked carbs or carbs with significant amounts of protein and fiber to dampen insulin spikes. The most direct test would be this- Inflict the same total calorie balance (negative balance) for both groups, while one group experiences sharper glucose spikes per mail and the second experiences lower spikes. This would be the golden standard to test the efficacy of low carb diets. The number of people benefiting from ketogenic diets, or from intermittent fasting is too large to be ignored. While anecdotal, there’s bound to be some truth to this, beyond just calorie balance.

Randall cycle. Look it up

You’re not diabetic that’s why you don’t get spikes.

The very first sentence of the video ia wrong therefore what follows can't be accurate

Wait a minute What happens when you reheat the rice, potatoes the next day for consumption? Does the starch remain locked? Or is it released again to revert back into its normal GI status?

This is good consumable science explained very well. Thanks

thank you, very informative..

THANK YOU 😊

i am fat and have diabetes how do i get rid of this insulin resistance than? help

thanks

Smoothies for me are just disastrous... Two eggs with veggies and one piece of whole kernel rye sourdough bread.

Great point IQ solution point ON Doc 🎯

I can eat more carbs in the evenings without feeling like someone drugged me! But if I eat them in the morning it hits me like a ton of bricks and I have to lay down! So I now watch carefully what I eat in the morning! Usually a salad with boiled eggs and if I just need the quick sugar I’ll have a 1/2 serving of sweet yogurt! Wheat bran is my enemy, whether it’s bread or cereal and any kind of morning pastries!

I am enjoying your presentations you are an analysis of many studies is most impressive. I look forward to watching many more.

Don’t drink any alcohol or sugary drinks.

How abt 2-3 cups of tea twice a day with milk and sugar ...is that also beverage with sugar. Is that harmful.

Thanks so much for the info. What research could I do if I am not showing as insulant resistant or even spiking but have that shaky feeling and gain weight very quickly and my son gains weight easily and now my granddaughter is gaining weight way too rapidly at 7 but Dr's keep saying everything is fine?

I absolutely love your message and how we should be in awe of and have respect for the bodies we have been given. I totally agree. I have found with sleep that not putting an emphasis on trying to attain 8 hours of sleep has helped my average nights sleep and also not beating myself up about getting a bad night's sleep and then allowing my 'sleep hunger' to build which then results in my getting a better quality of sleep as a result. This may not be the same for all people though of course

What about the portion size? You did not mention controlling portions

Very informative - much better than having to read lengthy books on the subject. It is these key "tips" about how to combine foods to lower the GI impact that I find most interesting and useful. Thank you so much for this knowledge.

Thank you for sharing your knowledge and expertise to the many people that are prediabetic or Diabetic, and more important, bringing to attention the problem of metabolic desease not many people are aware of. I have viewed many of your videos, I turned 70 yrs old last May, I have an A1C3 of "5.7%" last April, I'm skinny, 5' 6" weigh 112 lbs, but Asian, by nature we're small, 80% vegetarian, and exercise and go to the gym 2-3 times a week since young, although I am lacking some exercise outside those days I am sedentary. I would appreciate very much if you can inform me the areas I need to improve so I can be Insulin sensitive, thank you so much!

Well your A1C is extremely good at lower than 5. So I'am not surprised you can eat high carb foods and not experience very large 'spikes'. I think you should make it very clear at the beginning of this video that the strategies you reccend are NOT appropriate for people with pre-diabetes or type 2 diabetes. Low carb diets are the preferred regimen for people who have metabolic disorders.

Does resistant starch occur in frozen french fries?

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

Really great info here. I've been wearing a CGM for a few days now and the data I've seen for the meals I've eaten are really helpful. One thing it has shown me also, is that I go Hypoglycemic between 2am and 5am while sleeping??!! The week before I got the CGM I woke up at 5am with double vision, sweats, pale, nervousness etc. The CGM shows me hitting as low as 2.5mmol several times between 3am and 5am. I will be discussing this with my doc in a few days. Possible nocturnal hypoglycemia from what I've read?! I've recently come off a very low carb + intermittent fasting protocol....maybe this has caused it? Will hopefully find out soon. I'm 46 and very fit with all my health markers in a perfect range according to Fitbit!

Great explanation, thank you.

Refreshingly succinct, professional, and focused video: of Mario, not about Mario. Appreciated.

The study would only have real relevance when all participants ate exactly the same food, and exactly the same nuber of calories. This would entail locking them all up and feeding them exact portions. So - they wax humans eat is individually so different that no real comparison can be made on this basis. Did the study also examine all participants for health issues and life styles? What about age difference between participants? Were they all the same age? Of course such a study contributes something to our knowledge, but is that contribution statistically significan?

This is by far the most informative channel that i have come across in this domain. Thank you so much and looking forward to more videis!

Helpful videos, thank you! Question, how about dry shiratake rice? What do u know about its GI&GL, and how it impacts blood sugar?

Your safety is your responsibility and health so educate yourself.

I am not fond of the Ultra Processed Food category as I have several of those in a balanced diet on which I lost over a 100 lbs last year. I think nutrition labels are important to understand to navigate them. For instance I have low fat quark with a zero-calorie syrup from a company called bulk com. It is very pallatable and yummy, but the syrup contains no calories and the quark is an incredibly satiating protein source. I have plenty of Pepsi Max on my diet and always have pepsi max instead of regular soda or alcohol. I eat tuna from tincans in seed oil and my cholestrol levels are amazing. And on more than one occasion I even had Big Macs on a balanced diet which been fine once in awhile. I tend to be too low on salt and blood sugar and if I need to catch up on food (happens) I know they are about 5-600cal each.

My amount of Ulta Processed Foods is near 0 since more than a Year now and my added sugar consumption is on zero since 3 years. It works and its unbelievable that people can eat this extremely sweet and salty stuff! My taste changed extremely in the past year(s) and i just became unable to enjoy stuff like french fries because of the salt. I must admit, back before that, i ate delivery pizza on a regular basis (5x/week) (lunch) followed by doner kebab for dinner. I was overweight but not obese, only because i skipped breakfast probably. Ive omit all ultra processed foods, i read every label. I cannot even buy mist breads in the store because i don’t allow „malt extract“ as hidden sugar… I‘ve even cut canned tomatoes because of the microplastics… Yes cooking takes much more time now i would say 1-2h for dinner is quite normal for us. For some time i did my own 100% whole grain pasta which is pretty easy and tastes awesome. But easy means the pasta takes 30 minutes too and the 2 hours are quickly reached. Pro tip: you can put everything into the oven, no cooking and stirring required! Puts vegs, cherry tomatoes, bell peppers, Mediterranean spices, olive oil, gnocchis (😬) into an casserole and bake it for 40 minutes, stirring in the half. You can basically put everything into the oven and produce a great variation of meals with a minimum of work! Benefits? Almost lost my allergy to pollen, cross allergies to some fruits are gone. No cravings at all. fGlucose 101>92 Trig 80>55 LDL 84>85 HDL 50>44 😮 So bloodwork did not improved as expected but still significantly. Ill keep on it also with the bi-daily 45 minutes moderately physical exercise but maybe my pizzas were not shitty enough - or my daily 30 minutes bicycle commute did already the most pre diet-change. No matter what, i will stick on my radical Mediterranean diet because i feel so much better.

Thank you for this video! I would give it 10 thumbs up if I could. This is one of the most straight forward informative videos I've found on this subject. Your hard work on this video is greatly appreciated!

Please give more information on the difference between eating a slice of regular store bread and, for example, a slice of Ezekiel 4:9 sesame bread. Or steel cut oats with added nuts and berries and a cup of brown sugar flavored instant Oatmeal! Or a serving of barley and a slice of store bought bread, even if labeled "wholegrain "! The average person does NOT know the difference. Most people watching your videos probably do recognize the importance of the seemingly slight differences.

I'm pretty sure mine is because of my gastroparesis. I got sick with a slew of gi conditions back in 2012ish and my weight gain kicked off from steroids I had to take for colitis. I was on them 2 or 3 months and gained like 30 lbs. I never got that back off. Then 40-50 more lbs that I've been gaining and losing over and over again. People think gastroparesis makes you lose weight, but there's a not insignificant percentage of us that gain. And it sucks because I'm limited in what I can eat, I'm supposed to limit fat and fiber. I don't exercise nearly enough because I'm just tired all the time. And I tend to gain easily anyway. It's been a struggle. My mom had some extra CGMs so I put one on and it was VERY clear within just a few days that my stomach was never really emptying and my numbers stayed elevated as long as there was food sitting. Not crazy high, but 115-120s. My a1c has been hovering around 5.3-5.5 for quite a few years now, so I'm not even pre-diabetic. But what I was seeing on the CGM wasn't normal. When you develop gastroparesis they tell everyone the same thing. Limit fat and fiber and eat small meals throughout the day. Well eating all day was doing terrible things to my body. I started intermittent fasting. Which I've tried before, but wasn't consistent with it. Well I was consistent this time and like 10 days into it, it was like a switch flipped in my body. Sugar cravings, gone. Urge to overeat, gone. I'm losing weight without trying. I'm not even eating selectively. I'm still having sweets here and there. I've had pizza and fast food. We ate at Texas roadhouse tonight. But in 37 days of wearing it, I'm down 8 lbs. I didn't know how bad my cravings were until they stopped. I mean, I knew the overwhelming cravings drove me nuts because I felt like I thought about food WAY too much, and constantly argued with myself, trying to talk myself out of eating a 7oz bag of M&Ms in one sitting at least 3x a week. And all of that crap is GONE now. This has been ruling my life for the better part of a DECADE. Anyway, I hope this overall helps me be healthier. I hope I can get my weight down. I'm learning SO MUCH from this channel. Both my bf and my mom have type 2 and both were struggling to manage it. I've been helping them both with my newfound knowledge. The reason my mom had extra dexcoms is because she just wasn't wearing them. She checked her bg via fingerstick once a day. My bf won't even do fingersticks. I got them both wearing a CGM now and helped my mom figure out how to get more protein in her diet because she's not a big eater. My bf just needs to not abruptly stop taking his metformin. I guess he just didn't realize how much heavy lifting the metformin was doing??? He knows now.

A high protein diet does shut off my appetite, but my gut feels heavy and my physical performance is and weak and slow. The only work I can do on a high protein low carb diet are ones that are sedentary and slow.

Great, informative video.

Thanks a lot for this very helpful vedio. More grease to your elbow.

I've seen some tech bros that started wearing CGMs when they don't need one, because they think the key to longevity is to have as little spiking as possible. It seemed dumb to me, but my mom had some extras so I tried it. And I'm SO GLAD I did! My a1c has been hovering right under the pre diabetic cut off for years and with both of my parents having type 2, I figured I'd just get it eventually and there wasn't much to do except try my best to eat healthy and exercise. Despite doing my best though, I'm still carrying 40 or 50 extra lbs. But within just a few days of wearing the CGM I figured out the pattern that was keeping my bg up, and I was able to change things up and now I'm excited for my next doctor visit. My sugar cravings and urge to overeat disappeared. I'm losing weight. I lost 6 or 7 lbs in one month WITHOUT TRYING. I see a lot of people jumping to ozempic, but I think they should try a CGM first. There might be something that's easily fixable. In my case, it was my gastroparesis. When food sits in my stomach, my bg stays elevated. Not crazy high. But if it's at 120 all nigtt long, every night, it causes a problem. So I started intermittent fasting. I've done it before, but looking back, I was still having tea with honey during my supposed fasting times and I wasn't doing it every day. I was having "cheat days". But this time I was strict. My numbers started improving right away. About 10 days into it, I noticed I wasn't craving sugar anymore. Less than a month in, my urge to overeat disappeared. And the thing is, everyone with gastroparesis is told to eat small meals throughout the day. But in MY case, it was screwing me over. I deal with nausea, bloating, etc but I don't puke. So shortening my eating window hasn't caused a problem. If I was the type of gastroparesis patient that struggled to gain or maintain weight, it might be an issue, but I'm clearly getting enough calories. Other than that, I learned I can't eat naked carbs. I knew you were supposed to pair carbs with fat, fiber, and protein to prevent unnecessary spiking, but it wasn't really REAL to me until I had the numbers right in front of me all the time. So now I eat at least a good bit of protein with each meal and snack. I struggle more with fat and fiber because of the gastroparesis but protein seems sufficient to prevent spiking. My bf actually does have type 2. You wouldn't know it by looking at him. He's very muscular and fit. He refuses to do fingersticks and just finds out every doctor visit if he's on the right track. His last visit 2 days ago he did not get good news, so he let me put a CGM on him finally. I'm excited to see what he finds out. I don't think I need my CGM long term. Now that I'm doing better, this will probably be my last one. It comes off today. If anything changes, or I start struggling again, I'll put one back on. But as a "healthy" non diabetic person, this was an invaluable and illuminating experience. I'm really hoping I can head off the diabetes. Maybe I'm not destined to get it just because my parents have it. I have information that they didn't have. They both wear a CGM now, but imagine if they'd been able to wear one BEFORE they became diabetic. Honestly, I think everyone should try it for a month. I'm sending a few to my friend in the UK that can't afford them out of pocket. His wife is struggling with gastroparesis and reactive hypoglycemia. I hope she finds out as much as I did so she can start feeling better.

I had to be on a very low carb diet (<30 g per day) to put my acne under control. I could not even eat healthy natural carbs like oranges, apples, or oatmeal. If I went above 30 g I would get acne breakouts and the higher I went over 30, the more severe they were. I tried eating a very low fat Dr McDougall diet but I could not get the acne under control until I got rid of the carbs. I have the ApoE4 allele so I may be genetically predisposed to becoming insulin resistant even from eating a moderate amount of carbs. I think genetic variation may explain the different outcomes of insulin sensitivity to low fat high carb or low carb high fat diets in the studies. It was disappointing for me because I cannot eat much animal fat on a low carb diet too, so my diet is both low in saturated fat and carbs and is mostly low fat meat, egg whites, vegetables, avocados, and olive oil, and it is very unpalatable. I have been criticised by some people for not disregarding my taste buds and just be glad that there is a diet to keep me healthy, but I believe that I have a right to complain since I am already carrying two loads by avoiding carbs and saturated fats.

He fails to talk about seed oils

So helpful. Thank you!

Very interesting and confusing 😁 I just tried keto and blood sugar dropped from solid 5.5 to around 4.0 over night. Tested total cholesterol day after and it was 6.0. (All test done at home). Before cholesterol was around 5.6 so need to decide if I should start eating oatmeal again which I know lower my total cholesterol in days but maybe rises blood sugar 🤔

Thank you so much for your content. Ive worked my way through every video and await new ones eagerly Question on this topic after a second listen: Is there any data on why people of South Asian decent (India, Sri Lanka etc) have a high incidence of diabetes in people with low BMI? Could the issue be that they have an exceptionally low personal fat threshold? My husband (born in Sri Lanka, raised in Canada) is 46 yrs old, 5'6" and weighs 140lb. Strong family history of diabetes His A1C had stayed up around 5.9-6 for the last 8 years despite all the lifestyle interventions we have tried We eat a healthy, medium carb Mediterranean inspired diet (with a South Asian twist), and brisk walk at least 150min/week (usually more). No major stress, he sleeps well .. His insulin numbers are actually on the low end (not elevated as I would expect if he were insulin resistant) We are at a loss on how to improve his numbers and avoid the slide to diabetes as he ages. I wonder if this is just one of those 'not fair' roles of the genetic dice... Thanks again for all your work!

Loved this video. Thank you