Blood Sugar Spikes Q&A
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- เผยแพร่เมื่อ 10 มิ.ย. 2024
- In this video, I answer seven of your most common questions about blood sugar spikes and how to avoid them.
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- VIDEO DESCRIPTION -
In my most recent video, I shared six evidence-based strategies to avoid blood sugar spikes without reducing carbohydrate intake. This video raised many questions, the most common of which I am answering in this Q&A video.
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- LINK TO BLOG POST ASSOCIATED WITH THIS VIDEO, INCLUDING ALL REFERENCES -
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- LINK TO DOWNLOAD POSTER SUMMARIZING THE SIX STRATEGIES TO AVOID BLOOD SUGAR SPIKES -
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- TIMESTAMPS -
0:00 Intro
1:14 Q1: Are blood sugar spikes even a concern?
7:55 Q2: Why not just eat a low-carb diet?
10:02 Q3: Can a food be reheated after retrogradation?
12:49 Q4: How does the second meal effect work?
15:08 Q5: Do dietary acids other than acetic acid (vinegar) also lower blood sugar levels?
17:08 Q6: Are blood sugar spikes a sign of insulin resistance?
23:03 Q7: How do blood sugar spikes related to reactive hypoglycemia?
25:07 Wrap-up
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The content of this video, this TH-cam channel in general, and our blog at www.nourishedbyscience.com is for informational purposes only. Nothing herein shall be construed to be health or medical advice. Although we have made every effort to ensure the accuracy of all information posted to this Website, we can make no guarantees as to how the information and advice provided herein will affect you and your personal situation. If you need or require individual advice or guidance, then you should consult with a professional who can assist you. For our full disclaimer, please refer to nourishedbyscience.com/discla...
My dream: just information, no fear mongering and no dogma.
You answered my questions I had after watching your video and I have clearer understanding now of the steps I can take to better effect my diabetic responses to what and how I eat. Thank you!
It's not that you didn't explain well enough in your last video, but some concepts were so novel and mind-blowing that we'll need a second take on it!
☝🏻New fan here! You are doing great!
This literally is the best information on the internet regarding the physiology of processing carbohydrates and how they effect your blood sugar . Just excellent . Thank you
Professor (Dr) Mario,
You are a true medical educator, especially enlightening the diabetics.
You are sharing objective and scientific information.❤🎉❤🎉
Love this channel. It is so madenning when one finds a ton of conflicting information and can never know what is reliable and what not.... Finally i can feel safe that the information shared is not overblown or cherry-picked or misleading in other ways.... Thank you!
This may be one of my favorite comments of all time, because this is exactly what I am trying to create here. It's an ambitious goal, as we all have our biases, but I guess it's worth a try, and wonderful if people appreciate the effort. Thank you!
Cheers
Mario
Provided value? If i had a doctor even remotely knowledgeable and attentive to detail like you when i was starving my body and messing up my metabolism i wouldn't be in the condition I'm in now 😢😢. I can't thank you enough and it could be my thyroid that i have tears in my eyes right now but I'm truly thankful. Thanks to your information it's the second day that I'm maintaining a one-kilo loss and i feel so good. I had not had lost a kilo and kept it off for two years 😢😢
Thank you!!!! No fluff, just science, evidence and logic. This is why I love academic mind
This channel is by far the most informative source of the science of glucose in the body I have ever come across. I´ve been wearing a CGM every now and then for a year (with the Veri app) and it´s so helpful to learn that "spikes" up to 140 mg/dl are nothing to worry about at all. I do though wonder that the landscape of my post meal "spikes" often are "Twin Peaks" where the second peak is lower but substantial. I would love to here Dr. Marios take on that 🙂
I am a recovering keto man - looks like a CGM would be a good idea for me too :)
Thank you, Gunnar, for the kind words.
Regarding your twin towers, here's a nice article about that from the Veri website:
www.veri.co/learn/biphasic-curve-metabolic-health
Cheers
Mario
It's very useful to wear for a month or so to learn how you are responding to different foods. Much longer is probably not necessary for people without diabetes.
@@nourishedbyscience I have read the article you linked, but they are for people with diabetes and prediabetes. Would a lean and metabolic healthy individual have biphasic spike ? If i remembered correctly didn't see them in those profile from Kraft test's pattern ? I think there was a clinical study on healthy Japanese Women and there wasnt any biphasic spike if I remembered corrrectly ?
@@zhuhaibaker7816 What do you mean with "they are for people with diabetes and prediabetes?" The article says very clearly that a biphasic pattern is a sign of good glucose tolerance, and a monophasic pattern a sign of a lacking first-phase insulin response.
Overall, I wouldn't worry too much about it. In real life, when we eat very differently from a clean OGTT, the pattern isn't to obvious anyways when using a CGM. I would mostly pay attention to the amplitude, not the shape of the curve.
Cheers
Mario
Amazing presentation and content! This channel deserves a million subscribers.
Best, most straightforward explanations and advice about blood sugar that I've heard, out of at least a hundred videos on the topic! 👏👏 I'll be sharing with friends who would want to know about this.
Great video! Thank you for the clarifications. It was very helpful!
Great content. Thanks so much for this evidence based information
Another great video ❤ Thank you doc ! 🙌
Excellently presented and informative video. Thank you!
This really is gold. Learning so much. Thanks. Liked and subscribed. 😊
thank you for creating researched, evidence-driven content that's also understandable.
Thank you so much for answering all the questions I have never been able to find the answers to!!
Love your fantastic explanations! Thank you so much!
Clear, concise advice Mario, thank you for all your help.
Thanks for the incredible clarity in your explanations and for being the voice of reason :)
This is one of the best, most level headed videos about blood glucose I've seen. Subbed.
You and Dr Carvalho are best 2 YT experts, truly evaluating the data. Thank you
Fantastic information and presentation. By far the clearest I’ve seen on glucose spiking and I’ve seen many! Thx
Hi, Mario! I'd like to thank you very much for taking the time to make these videos, as well as answer people's questions. I've just recently discovered your channel, and it's been so helpful to learn about blood sugar and what I can do to regulate it. I have a family history of diabetes, and am pre-diabetic and obese myself, so I've been working to reduce my weight to healthy levels as well as manage my blood sugar levels. I'm very grateful!
Great video again. I really appreciate how you deliver your information in very clear, and respectful manners. I learn a lot from a single video of your channel than multiple videos from others. Thank you!
Excellent! Very informative.
Very informative! Thank you for sharing!❤
Best scientist that explains this in a clear and concise manner. WOW, THANK YOU FOR ALL YOU DO AND FOR BACKING UP WITH DATA.
You are sooo good in explaing everything. Thank you
You are so clear and thorough.i learned so much since 1971.
Thank you.
Great Video Mario.Extremely informative . I now freeze all my potatoes etc . Timing is everything
Excellent work. Thanks
Thank you, Mario! It's very informative and helpful and the fact that your videos are based on scientific evidence is worth watching. I agree with you completely on the influencers in social media. Some tend to fearmonger, and some tend to dramatise for the sake of getting views sometimes as far as stating as if everyone is diabetic and everyone should not be eating cereals and white bread. Looking forward to more videos!
Honestly the most informative video I've watched on this topic and nutrition in general. Seems to be a very engaging video, judging by the amount of comments! I'm really looking forward to the videos about exercise, stress and sleep on blood sugar regulation.
This is great information. First time this type of information is easily understood by everybody. Thank you.
Excellent healthiest tips Doc Mario
Have been wearing a CGM for a few weeks now and have been trying to learn more about diabetes, carbs, etc, but this video was the most informative of any that I’ve seen. Appreciate the excellent information.
Excellent video - thank you!
Love everything about this channel Mario.You are wonderful and impart so much info in a concise way, easily understood by the layman ❤
Thank you for your kind feedback, Amanda.
Best,
Mario
Thanks for the info
Thank you Doctor for your excellent presentation and information ❤
You give the best information and easily understood....thank you
excellent information. Thank you.
This is exactly what I was looking for. I was diagnosed prediabetic at 5.8 but got it down to 5.5 in six months. My doc gave me a CGM to try and I noticed that, despite my fasting numbers being acceptable (90-100), i keeeeep spiking to 150-180 regularly. I've seen it go into the 200s a few times during extenuating circumstances, but my endocrinologist is not concerned because my a1c is fine. But man these spikes make you feel like shit! I've been looking for answers because I keep seeing conflicting evidence. Thank you so much.
Please have your doctor do a fasting insulin or C-peptide test. Chances are your pancreas is working overtime to keep your blood sugar level at a normal level but at the same time giving you hyperinsulinemia which is just as dangerous as high blood sugar. These tests can let you know if you're at risk for diabetes 5 to 10 years ahead of time. I wish I had this done before I became diabetic 4 years ago. Fortunately I have reversed my symptoms by restricting the carbs. Good luck to you,
@@ming294 thank you💓
😢😢😢
Thank you Mario, I totally understand. BTW I am a physician. I know you are right as far as losing weight being most important in this conundrum… Looking forward to more videos!
I really like your suggestion to combine hi-carb foods with fats and proteins so as to lower the spike. It allows me to eat staple foods like bread; now, I just have to refine the combinations and do the groceries with that in mind. Very practical.
Glucose goddess has done videos on this technique for many months👍🏼
I'm still watching, I'm less than 3 minutes in, but I had to stop to say that you are the first person that I have ever seen address this specific data directly. There is a lot of talk around it. There is mention of what the concerning levels are, but rarely, and generally on vaguely is there any other data for contrast. Thank YOU! 🙂
17:09 - blood sugar spike is caused by slow pancreas reaction in producing insulin, or as it is explained in this video an absence of stored insulin. Some sources say it is a result of fructose overconsumption, and then it becomes vicious circle, because glucose spikes trigger conversion glucose to fructose which causes less and less ability to handle carbs.
There is a way to go somewhat around this issue, it's described in The CR Way book - using a tease meal - an hour before eating breakfast you eat a very small amount of carbs (page 38), it will stop fasting and turn on your pancreas, and an hour later it will be ready to handle your breakfast with much smaller spike of blood sugar.
Excellent Video, Mario!! I’ve studied a lot and have heard new information, here. Thank you for providing education the average person cannot get elsewhere, particularly from their medical practitioner. Bravo!👏👏
Thank you. Appreciate that you took the time to provide such kind feedback.
Best,
Mario
Excellent and very helpful information. These videos have been the most helpful, detailed, and easy to understand information regarding blood sugar and its corrolating causes and possible complications.
Thank you. Everything you said made sense to me.
This is a great video! I know about the resistance starch effect and it really does work. I didn’t know about freezing bread, but that makes sense too. So glad I watched this and subscribed.
Thanks for the clear explanation
Very succinctly explained. Thank you sir.
So helpful! Thank you!
Thank you so much. It's all starting to make sense. I watch and re watch your 'videos'. I am currently on a low carb diet which I eat in a 6-10 hour window. When my BMI and waist circumference are acceptable then I think the hard work will begin.
Thanks a lot man. My graph is like the 2nd graph at timestamp 3.29. I was searching for an explanation and answer everywhere on the internet. Your video helped answer. Really appreciate
Amazing explanations
Excellent info
🎯 Subscribed! Just found your channel and what you do is awesome. You are helping and educating so many of us.. Thank you!
Welcome aboard!
Oh … my … goodness. I watched your previous video again and then watched this one three times. I could never understand why the same meal caused widely fluctuating blood sugar readings at different times. Now I understand. It’s like someone finally raised the blind and let the light in. Oh how I wish someone had explained all of this to me a long, long time ago. I can’t wait for your next video!
Thanks so much for this kind feedback. I still feel like there must be a more elegant way to explain the second meal effect ...! I almost re-recorded that section of the new video ...
Cheers
Mario
@@nourishedbyscienceIt was very easy to understand! Everything is really making sense. Had I known what was happening, I could have started adjusting a long time ago. Sadly, it was never explained to me before you explained it. You can’t imagine how much you’ve helped me. Thanks so much!!
In my mind, I see it as priming the lawnmower carburetor. After it's primed and I turn the key to start the engine the fuel has a much easier time making it up to the carburetor to be combusted. @@nourishedbyscience
Great work Doc'! I just found your channel and I really appreciate the way you describe the subject matter with obvious consideration/awareness of the practical application of the average person's dietary needs/habits.
Praise God - thank you for all you share! So refreshing, practical, and helpful. And life-giving!! Instead of restrictive and leading to eating disorders!
Excellent research, content & presentation
Great content and explanation as usual for those of us with T2 diabetes.
You can reverse diabetes, fasting no Carbohydrates whole plant based diet buy book diabetes code Ssecond book obesity code by dr Jason Fung, my Indian builder reversed his diabetes but very strict to say in remission education diabetes is ametabolic disease intolerance of carbohydrates. I am asurgeon passionate about health longevity all healthy life styles sleep stress exercise water clean breathing social connection meditation all
I really like this channel.
I lost over 200 pounds so far and I realize this is an extremely important topic. Thank you 🙏 new subscriber here.
Looking forward to your videos on the causes of glucose intolerance and how to reverse it.
Thanks for the video
Great vedio thanks!
Thanks, Ed!
Thanks for this video. I’ve long wondered weather resistance starch is maintained after reheating. Now I know.
Great content!! Very helpful! Thank you so much! 👍🙂🇺🇦
Thank You so much for this video ❤
I am healthy 39 year old women. I am monitoring my glucose because I have some hormonal issues. Do you think 60mg/dl spike after breakfast is too high (from 85 to 125)? Thank you so so much 🙏
Great information 👍
Thank you for your advice about a low carb diet. I don't believe in a low carb diet. I am so grateful for all your advice. I have been following your recommendations about reading labels and limiting processed foods. I do understand the second meal you described. I am doing well following what you say. Since changing my eating habits I am finding I don't crave sugars as much.
My cravings and appetite have seemed to decrease. My b/p is stable. My energy level is up. I believe that by continuing on this path I will be able to get some of the inflammation down that can be aggravating my arthritis. Had to have surgery on my right hand last week due to arthritis. Thank you for doing such a great job explaining everything.
Very interesting video.
Very informative!
Thank you Mario. I am much clearer now after watching the video you suggested earlier in reply. I did experience all the signs of Hypoglycemia. It was a scary episode as I had never experienced something like that. It happened when I skipped my breakfast and lunch after having a carb-rich dinner the night before. I believe the way your body processes glucose changes as you age. I had no problem skipping meals before.
Thank you!
Thank you
Thank you.
Great video! I’m just getting interested in sugar and insulin levels so I mostly have limited knowledge. You’ve made me question several of the things I assume are true about carb intake.
Hi Mario, I really like your channel, you do an awesome job! You base the information on science but also you apply common sense and avoid the “purist” approach 👏🏼
Thank you for this very valuable information. I feel it’s our responsibility to ensure our health. By the time you get sick, the doctors have only pharmacy meds to rely on. I always thought I was informed about blood sugar but am learning so much and will make adjustments as needed.
Thank you for such valuable content, Mario! Informative yet easy to follow.
As for other questions I would be interested in hearing the answer to, I have one: how does sleeping and napping relate to blood sugar? In particular, how does a 20-30 min nap after lunch affect the spikes? (in another video you did say that walking after a meal helps lowering blood sugar, which already suggests the answer to my question, but I would still be interested in hearing an actual explanation from you). Cheers from Italy!
Big fan of naps myself ;-)
However, in terms of the immediate impact on blood sugar levels, taking a nap is just as bad as sitting down at a desk or on the couch right after a meal. So, I'd say, as far as blood sugar is concerned, exercise/walk > inactivity, incl. naps ...:-(
There is an exception though: if someone chronically gets too little sleep at night, that has major negative effects on blood glucose control, and taking a nap will partly mitigate that negative effect:
pubmed.ncbi.nlm.nih.gov/29530368/
Cheers
Mario
P.S.: Thanks for your kind feedback!
Forgot to mention in my previous comment that you explained the symptoms of reactive hypoglycemia perfectly! That’s exactly what happens to me. It generally takes all day to fully recover from. Not a pleasant experience for sure. Can’t wait to hear how the person in your next video handled it!
I’ve just figured out wearing a CGM that I’ve been getting these spikes for years. Instant oatmeal has been my worst trigger. Seems to make the whole day bad as you say.
I just subscribed...you are awesome!!! 😊
Thank you, Shannon!
Diabetic on Metformin 500mg twice b4 meals, average FB average100; PPBS 140. Body fitness training 9hrs/wk under supervision. I appreciate all your suggestions. Looking forward to more information from you as I'm over 70yrs a doctor by profession.
Thanks so very much for sharing! I just found out that I’m pre-diabetic and a bit scared. I thought that I was doing fine eating a Mediterranean diet and also living Italy, over 20 years, loving my plate of pasta for lunch. Then, bam! Now, I’m seeking strategies to stay healthy. So, thanks again.
I’m so happy to hear about a more realistic and scientifically-backed value of what constitutes a glucose spike. I’m using a subscription app and CGM here in the US that defines a spike as >30 mg/dl rise and glucose level at 110 mg/dl or higher. That has proven pretty difficult for me as a mild prediabetic with a 5.8 A1C.
Yes, I honestly don't know where the 30 mg/dL increase = spike idea ever came from. I do think that blood sugar spikes can be a problem, even among healthy people without diabetes or pre-diabetes, but what the rationale is for calling an increase from 90 to 120 mg/dL a spike is totally unclear to me.
I am glad you found the content helpful.
Best,
Mario
Considering Levels link to research on their site where they argue for the 30mg/dl it would be interesting to see a video where you comment on their rational and sources.
Search levels and:
What should your glucose levels be?
What is blood sugar spike and why does it matter.
I am super happy to find your channel!! So much great explanation of T2D. Thank you so much from Kirkland WA! Many say do not eat processed food, refined carb. Plants have complex/slow carb. Still counting into total carb?? Or in this context, just rice or breads?? These days i have no idea what carb to eat to be healthy.
I think he said avoid High glycemic index foods. You can Google a list.
Stay below 70. And focus on Whole intact foods Like beans, grain, fruit ,vegetables.
They all Count as carbs Just different kids
I was waiting for this video and I am so happy to see it.Only positive response for the inhold 👍 👏. I have rather strange question: do you have any of your videos in German language?I have some german friends,who would love to see and hear you ,but in German,because they can't speak English ...blessings ❤ 🙏
Currently, I have no German videos and no plans to make any. It's just too much work to produce each video in two languages.
However, you can wait for a few days, and then TH-cam will automatically provide subtitles translated into many languages, including German. I've checked a few of them; they are really good.
Cheers
Mario
@@nourishedbyscience ❤ thanks for the reply.Blessings
Interesting and most importantly practical advise and recommendations. I personally could manage my 26 years diabetes much better after I went low carb. A1C 9 to 5.7 and dropped 50 lbs and cut many meds and insulin. Of course it could be only me getting good response but it has been 18 months my bg has been in between 90 and 160 all time. According my CGM.
Here is some number that could help others
Every two months I carry out full blood test, four months ago my HbA1c was 8 and few days ago was 7.4 thanks to the CGM
My C-Peptide was 661 and few days was 626
Triglyceride was 0.93 and few days ago was 0.94
All liver and kidney functions are normal including my TSH, T3 and T4 are all within range
My LDL was 4.3 and few days ago 5.3
My HDL was 5.92 and few days ago 5.33
AST (GOT) was 17 and few days ago 20
ALAT (GPT) was 17 and few days ago 20
Bilirubin total well within normal range
Bilirubin indirect well within normal range
Homocysteine was 9.9 and few days ago was 8.35
Thanks!
Thank you so much for your support!
Cheers
Mario
it would be interesting to know if raw vs. cooked foods affect spikes.
Thanks 🙏
Great video, I learned many new things. I ordered my own glucose tolerance test with insulin for under $200. Because glucose control is so important, I don’t think you should downplay getting this test based on cost alone if someone feels they are having issues with glucose. What I found was that my initial insulin production was low followed by a spike. My glucose went from 96 @fasting ; 171 @ 1hr; 125 @ 2hrs. 57@ 3hrs. So I may have reactive hypoglycemia. This is new info for me, I haven’t anyone discus this previously. Again thank so much for this video. I’m looking forward to next weeks video and what is the best diet to follow?
Thank you, William. Appreciate the kind feedback.
These are interesting data you share. That reactive hypoglycemia came in quite late. Usually, we are seeing it sooner than at 3 hours.
Cheers
Mario
Pl share your Kraft test details
Great Channel and videos Dr.Mario. As I have insulin resistance I loved your videos alot and they are really to do the point and accurate. I have one more question which couldnt find the answer in your videos yet, ma be I missed it. My question is eating frequently(Which means Breakfast in the morning, then 2 hours later a healthy snack, then lunch, 2 hours later a snack then dinner) good or bad for us? I'm also using using CGM for a week now and my blood sugar levels is in the okay range, when I eat according to your recommendations, however eating snacks causes small waves(not spikes) naturally, should we continue with healthy snacks or try to stick with 3 meals only? Thanks a lot for all those great videos.
Thank you for the kind feedback, Talat.
Good question, and I may make a separate video about eating frequency at some point. For now, let me just share two recent review articles about the topic:
www.ahajournals.org/doi/10.1161/CIR.0000000000000476
www.ncbi.nlm.nih.gov/pmc/articles/PMC7490164/
One bigger point though: make sure that the snacking does not shorten the overnight fasting period. In other words, if the snacking continues until well after dinner, then there could be some disadvantages associated with this for metabolic health. This is because some trials show that the opposite, i.e., an extended fasting period over night, as in time restricted eating, has metabolic benefits.
Cheers
Mario
You are great Dr. Mario, thanks for the fast response and have a nice day.
Thank you so much for this!!!
What are your thoughts on someone getting sleepy 2 hours after a meal.
That can mean you had a blood glucose spike, which then crashed quickly at the 2 hour mark. Usually a person's blood sugar peaks between 1-1.5 hours after a meal.
I would agree with Titanum is Magical: there isn't much solid research on this, but I think this may be a less severe version of reactive hypoglycemia.