Another video dedicated to combating blood sugar.

Our body uses sugar as fuel. However, high blood sugar levels can be very dangerous. If left untreated, they can cause inflammation and may even lead to limb amputation. The difference between a healthy person and someone with diabetes is as small as half a sugar cube. Can you imagine how complex the biochemical mechanisms must be to maintain sugar levels within such narrow limits? The condition where the body cannot regulate sugar levels properly is called type 2 diabetes.

There is also type 1 diabetes, which is an autoimmune disease affecting approximately 0.5% of the population. This video focuses exclusively on type 2 diabetes.

Here's how it works: when you eat foods containing carbohydrates, such as pastries, pasta, legumes, or sweets, the glucose from these foods enters the bloodstream through digestion and your brain signals the pancreas to produce insulin. Insulin is crucial. Its primary function is to manage glucose levels. It either facilitates the entry of glucose into cells for energy, directs it to the liver, or, when there is excess, transports it to fat cells for storage. Thus, it is a very beneficial hormone.

When we eat too frequently and consume large amounts of carbohydrate-rich foods, the pancreas must produce insulin more often and in larger quantities. The result can only be one thing: the body becomes accustomed to insulin. It's similar to coffee; the first cup you ever drink will energize you for the entire day. However, after six months of regular consumption, you may need at least three cups to achieve the same effect. As the body adapts to insulin, it requires more of it to manage the same amount of sugar, creating a vicious cycle. This leads to what is known as insulin resistance. Eventually, we may no longer produce enough insulin to maintain normal bodily functions, prompting doctors to prescribe medication or an insulin pump.

Diabetes has become a global epidemic. The World Health Organization reports that over half a billion people worldwide suffer from type 2 diabetes, while another half a billion are pre-diabetic—a state where one does not yet have diabetes but is close to developing it. When we consider these figures, approximately a billion people globally struggle with blood sugar management.

To avoid getting trapped in this vicious cycle, it is essential to consume foods with lower carbohydrate content and to refrain from eating too frequently. Let's skip the snacks in the afternoon or any other unnecessary nibbles. Instead of indulging in a bread with jam and orange juice for breakfast, which is essentially 100% carbohydrates, opt for a savory breakfast. Consider having an egg, avocado, or even bread with ham (preferably spread with butter), and include a salad beforehand.

In 2021, a large study was conducted that demonstrated that, from the perspective of insulin resistance, it is far better for carbohydrates to be released into the bloodstream gradually rather than all at once. A rapid increase in sugar levels is referred to as a spike. For this reason, foods with a low glycemic index are preferable, as glucose from these foods enters the bloodstream gradually. For instance, sourdough bread has a glycemic index that is one third lower than that of classic white bread. Therefore, if you consume a slice of sourdough bread, your sugar levels will not rise as sharply as they would after eating a slice of regular bread. Consequently, you will require less insulin and will not develop an addiction to it.

The author of the video has compiled a list of 10 "hacks" that will significantly slow down the absorption of sugar. By following these tips, you can reduce your glucose spikes and greatly diminish your risk of diabetes, even without altering your eating habits. Here they are:

HACK 1 Eat foods in the right order The right order to eat our food is: 1) Fiber, 2) Protein and fats, 3) Starches and sugars.

HACK 2 Veggie starters It will reduce the glucose spike of the meal that follows. The veggie starter has to make up about 30% of the meal.

HACK 3 Stop counting calories Counting calories doesn’t necessarily improve health outcomes. And not all calories are equal: calories derived from fructose are more detrimental than those from glucose.

HACK 4 Savoury Breakfast A savoury breakfast is composed of protein (the centerpiece), fat, fiber (if possible), optional starches, and nothing sweet except optional whole fruit (just for taste).

HACK 5 Have any type of sugar, they’re all the same All sugar is made of glucose and fructose. They all have the same impact on our body, so have the one you prefer.

HACK 6 Pick dessert over a sweet snack If we want to eat something sweet, it’s better for our glucose spikes to have it as dessert after a meal than as a snack between meals.

HACK 7 Vinegar Vinegar can be taken as one tablespoon in a tall glass of water (with a straw), or as a salad dressing, ideally up to 20 minutes before a meal. This reduces the spike of the meal by up to 30%.

HACK 8 After you eat, move When you can, use your muscles for 10 minutes to reduce the glucose spike of the meal. Examples: walking, tidying your house, doing calf raises, etc.

HACK 9 If you have to snack, go savoury Sweet snacks give us pleasure, savoury snacks give us energy. Savoury snacks include proteins, healthy fats, and fiber.

HACK 10 Put “clothes” on your carbs Putting “clothes” on our carbs means adding protein, fat, or fiber to starches and sugars. This reduces the speed of glucose absorption in our body.

HACK 11 Take Anti-Spike Take 2 Anti-Spike capsules before your meal of the day highest in starches or sugars. This will reduce the spike of your meal by up to 40%.

11th hack is actually an add on a pill that Jessie Inchauspé has created. It contains extract from lemon (eriotricine), mulberry leaf extract, cinamon and some natural antioxidants.

Here is a list of some basic foods and their classification in macronutrient categories, also by Jessie Inchauspé.

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