Nutrition Made Simple! - How to blunt Glucose SPIKES
Dr. Mario Kratz discusses how to manage blood sugar spikes, particularly for those with glucose intolerance or type 2 diabetes. He suggests avoiding highly glycemic carbohydrates alone, such as white toast with jam, which can cause significant spikes. Instead, he recommends consuming carbohydrates with a lower glycemic index alongside protein and fiber-rich foods. This combination slows gastric emptying and moderates blood sugar levels. Studies show that eating protein and fiber before carbohydrates can reduce blood sugar spikes by up to 50%.
Additionally, Dr. Kratz advises going for a walk after meals. Physical activity helps muscles absorb glucose independently of insulin, which is beneficial for those with insulin resistance. He emphasizes that these lifestyle changes not only manage blood sugar spikes but also improve overall nutrition and address underlying health issues like weight and insulin resistance. Increasing protein and fiber intake and engaging in regular physical activity are key strategies.
Key Points:
- Avoid eating highly glycemic carbs alone; pair with protein and fiber.
- Consume lower glycemic index carbs to reduce blood sugar spikes.
- Eat protein and fiber before carbs to lower spikes by up to 50%.
- Walking post-meal helps muscles absorb glucose without insulin.
- Lifestyle changes improve nutrition and address underlying health issues.
Details:
1. 🍽️ Understanding Blood Sugar Spikes
- Blood sugar levels naturally rise after eating, which is healthy; however, some individuals experience unusually high or prolonged spikes.
- Type 2 diabetics often have spikes that take too long to normalize, indicating high blood sugar levels over an extended period.
- Glucose intolerance can cause similar spikes in people without diabetes, necessitating strategies to manage these spikes effectively.
- Causes of these spikes can include carbohydrate-rich meals, lack of physical activity, or insufficient insulin response.
- Effects of prolonged high blood sugar can lead to complications such as nerve damage, cardiovascular issues, and kidney problems.
- To manage spikes, individuals should monitor carbohydrate intake, engage in regular physical activity, and consult healthcare providers for personalized strategies.
2. 🥯 Avoid High Glycemic Carbs
- Avoid consuming high glycemic index carbs like white toast with butter and jam to prevent blood sugar spikes.
- Opt for carb-rich foods that have a lower glycemic index to maintain stable blood sugar levels.
- Pair carbohydrates with protein sources and high-fiber fruits or vegetables to slow down gastric emptying and moderate blood sugar response.
- Research indicates that combining protein and fiber with carbs significantly reduces blood sugar spikes.
- Examples of low glycemic index foods include whole grains, legumes, and most vegetables.
3. 🍗 Food Order and Composition
- Eating rice first followed by chicken and broccoli leads to a significant blood sugar spike.
- Eating broccoli first, then chicken, and then rice can reduce blood sugar increases by approximately 50%.
- Consuming all foods together may result in a blood sugar impact closer to eating chicken and broccoli first, due to slower gastric emptying with protein.
- Protein has an insulin-boosting effect, attenuating blood glucose levels.
- Avoid eating high-glycemic carbs alone; consume them with protein for a lower glycemic impact.
- Incorporate protein such as legumes, meat, fish, shellfish, eggs, tofu, or Greek yogurt into meals.
- Include fiber-rich vegetables or fruits to further manage blood sugar levels.
- For breakfast, replace toast with eggs and vegetables or Greek yogurt with berries, or add a protein source if consuming toast.
4. 🚶♂️ Benefits of Walking
- Walking facilitates muscle contraction, allowing muscles to absorb glucose from the blood without needing insulin, which is crucial for managing blood sugar levels.
- This activity is particularly effective for those with insulin resistance or insufficient insulin, as it helps clear glucose from the bloodstream.
- Engaging in regular walking can act as a natural intervention to improve blood sugar management and potentially reduce reliance on medication for insulin resistance.