In this video, the speaker discusses the best way to lower blood sugar levels. They explain the normal range for fasting blood sugar levels, as well as the levels for impaired glucose regulation and type 2 diabetes. The speaker also emphasizes the importance of understanding the dynamics of blood sugar, particularly after eating, and how different foods and nutrients affect blood sugar levels. They highlight the impact of carbohydrates, especially sugar and high-fructose corn syrup, on blood sugar and insulin resistance. The speaker suggests reducing sugar and overall carbohydrate intake, eating more non-starchy vegetables, and engaging in gentle exercise to help lower blood sugar levels. The video also announces the winners of a Brain Tap giveaway and mentions a discount on Brain Tap headsets.
Key Insights:
– Normal blood sugar levels should be between 70 and 100 mg/dL when fasting for 12 hours.
– Impaired glucose regulation occurs when fasting glucose levels are between 101 and 125 mg/dL.
– Type 2 diabetics have fasting glucose levels of 126 mg/dL and above.
– Glucose levels should not exceed 170 to 200 mg/dL 30 minutes after eating.
– Insulin resistance and pre-diabetes can cause glucose levels to reach 190 to 230 mg/dL after eating.
– Type 2 diabetics can have glucose levels of 220 to 300 mg/dL after eating.
– Normal glucose levels 2 to 3 hours after eating should be between 120 and 140 mg/dL for healthy individuals.
– Glucose levels between 140 and 190 mg/dL 2 to 3 hours after eating indicate impaired insulin resistance.
– Type 2 diabetics may have glucose levels above 200 mg/dL 2 to 3 hours after eating.
– Carbohydrates tend to raise blood sugar levels more than protein and fat.
– Sugar and high fructose corn syrup are worse for blood sugar levels due to their fructose content.
– Starches, like rice and bread, raise blood sugar quickly.
– Insulin resistance occurs when cells resist the effects of insulin, leading to higher blood sugar levels.
– Blood sugar levels are primarily about insulin control, so reducing insulin is key to lowering blood sugar.
– Cutting back on sugar and reducing overall carbohydrate intake can help lower insulin.
– Eating fewer meals, practicing gentle exercise, and burning fat rather than glucose during exercise can assist in lowering blood sugar levels.
Transcript
Hello Health Champions, today we’re going to talk about the best way to lower blood sugar. The first thing we have to understand is what is normal blood sugar. The traditional view is that a normal blood sugar, when fasting for about 12 hours, should be between 70 and 100. I can agree with those numbers, but I think we need to tighten it up a bit.
Impaired glucose regulation, also known as being insulin resistant and pre-diabetic, has a fasting glucose range of 101 to 125. For type 2 diabetics, it increases to 126 and above. Now, let’s talk about the dynamics of glucose after eating.
After a meal, glucose levels should not exceed 170 to 200 after about 30 minutes, depending on the food consumed. I find this range to be absolutely crazy, as it typically indicates consumption of processed carbohydrates, which leads to insulin resistance. For those who are insulin resistant and pre-diabetic, this range could go up to 190 to 230. For type 2 diabetics, it could be 220 to 300.
Two to three hours later, as the body processes the food, the blood sugar should be 120 to 140 for healthy individuals. For those with impaired insulin resistance, it would be 140 to 190, and for type 2 diabetics, it would not fall below 200 within that time frame.
It’s important to note that many people categorized as „normal“ are not necessarily healthy because 88% of the population has some degree of insulin resistance. So, when considering optimal numbers, it’s important to tighten the ranges. I believe a fasting blood sugar level should be around 80 to 90, and it can be even lower during long-term fasting or on a ketogenic diet.
After a meal, blood sugar levels should ideally stay between 90 and 110. Those following a low-carb or ketogenic diet may notice minimal changes in their blood sugar levels. Some individuals may experience higher blood sugar levels upon waking, known as the dawn phenomenon. However, by consuming whole foods and avoiding processed carbohydrates, there should be minimal fluctuations, and levels should return to baseline within two to three hours.
Now, let’s discuss what causes high blood sugar. Food intake, particularly carbohydrates, plays a significant role. Carbohydrates, especially processed ones, raise blood sugar levels significantly compared to other macronutrients. Sugars and high fructose corn syrup are especially problematic. While complex carbohydrates are often considered healthier, they still break down into glucose quickly.
It’s crucial to understand that carbohydrates are broken down into glucose, which is the primary component of blood sugar. Starch, found in foods like rice, bread, and potatoes, turns into glucose rapidly. At the same time, sugar contains both glucose and fructose. The liver processes fructose, causing insulin resistance and fatty liver. Starches can be harmful for those who are carbohydrate intolerant, while sugar poses an even greater risk due to its effect on the liver.
Protein also has some impact on blood sugar levels because excess protein can be converted into glucose. However, this process happens slowly and to a lesser extent compared to carbohydrates. Fat indirectly affects blood sugar by metabolizing into glucose at a much slower rate. Therefore, a high-fat, low-carbohydrate diet has minimal impact on blood sugar levels.
Insulin resistance is another factor that affects blood sugar levels. When food, especially carbohydrates, is consumed, blood glucose rises, and insulin facilitates its movement into cells. However, regular consumption of high-glucose foods leads to insulin resistance, where cells resist insulin’s efforts. Consequently, blood sugar levels increase, creating a vicious cycle of high blood sugar and insulin resistance. Sugar, specifically fructose, worsens insulin resistance, making it the last straw in this process.
It’s important to note that insulin response is proportional to blood glucose increase. Therefore, carbohydrates have the most significant impact on insulin production, while protein has a moderate effect, and fat has the least impact.
To lower blood sugar, it’s crucial to reduce insulin levels. The first step is to eliminate sugar consumption since it raises blood glucose and causes insulin resistance due to its fructose content. Additionally, overall carbohydrate intake should be reduced, focusing on non-starchy vegetables and leafy greens instead. Eating fewer meals and engaging in gentle exercise can also help lower insulin levels.
Overall, understanding the mechanisms of blood sugar regulation and insulin resistance allows individuals to make informed choices about their dietary and lifestyle habits to effectively lower blood sugar levels.
