What If You Totally Stop Eating Sugar For 30 Days?

Summary

In this video, the speaker discusses the numerous benefits of eliminating sugar from your diet for 30 days. The potential improvements range from withdrawal symptoms due to sugar's addictive nature, to better metabolic flexibility, weight loss, reduced inflammation, enhanced mental focus, and stable energy levels. The speaker emphasizes the dangers of refined sugars and the advantages of a sugar-free diet, including improved dental health, reduced insulin resistance, and better liver function. Viewers are encouraged to take the 30-day challenge and share their transformative experiences.

Takeaways

• 🍬 Sugar is highly addictive and can trigger the brain's pleasure receptors similarly to drugs like heroin and cocaine.
• 🚫 Withdrawal symptoms may occur when stopping sugar, but the body can quickly adapt to using fat as a more stable and preferred fuel source.
• 🔄 Becoming 'fat adapted' or metabolically flexible allows the body to derive energy from various food sources, which can happen within days or weeks of eliminating sugar.
• 📉 Eliminating sugar for 30 days can lead to significant health benefits, including weight loss, improved mood, and stable energy levels.
• 🍇 The script differentiates between natural sugars found in fruits and refined sugars, noting that the latter is more harmful due to its refined and concentrated form.
• 🍯 Substitutes like honey, agave, and maple syrup are not necessarily healthier than refined sugar, as they still contain high levels of glucose and fructose.
• 🍞 Starch, found in foods like bread and rice, is a complex carbohydrate that breaks down into glucose rapidly, affecting blood sugar levels.
• 🏃‍♂️ Physical benefits of cutting out sugar include reduced inflammation, better athletic performance, and improved dental health.
• 🧠 Cutting out sugar can lead to mental health benefits such as improved focus and clarity, as well as the development of new taste buds that enhance the enjoyment of food.
• 💰 There may be financial savings associated with eliminating sugar, as healthier food options can be more filling and lead to reduced overeating.
• 👀 Improved blood sugar control can potentially lead to better eye health and vision, as high blood sugar can cause damage to the blood vessels in the retina.

Q & A

What are the immediate effects of stopping sugar consumption?

Some degree of withdrawal is common, as sugar is very addictive and triggers pleasure receptors in the brain similar to heavy drugs like heroin and cocaine.

Why is sugar so addictive?

Sugar triggers pleasure receptors and reward centers in the brain, and its refined form can bypass normal regulation, making it very addictive.

What happens to the body’s energy levels when you stop consuming sugar?

Initially, there might be a lack of energy as the body adjusts, but soon it starts burning fat for fuel, becoming fat-adapted and metabolically flexible.

Why is a 30-day sugar detox recommended?

A 30-day period helps the body become fat-adapted and metabolically flexible, and is long enough to change habits and ensure lasting benefits.

Does a sugar detox include eliminating fruits and complex carbs?

It depends on individual activity levels and goals. For those very active, moderate intake of fruits and complex carbs might be acceptable.

What are the emotional and mental benefits of cutting out sugar?

Improved ability to focus, stable energy levels, better mood, and a higher emotional baseline are some benefits of eliminating sugar.

Why should sugar be eliminated completely and immediately rather than gradually?

Due to its addictive nature, cutting sugar out completely and immediately helps prevent relapses and reinforces the detox process.

What is the difference between sucrose, glucose, and fructose?

Sucrose (table sugar) is a disaccharide composed of glucose and fructose. Glucose raises blood sugar and stimulates insulin, while fructose primarily affects the liver.

How do natural sugars like honey and agave compare to refined sugar?

In terms of sugar composition, honey and agave are similar or worse than refined sugar. For instance, agave has 80% fructose, which is very hard on the liver.

What are the long-term health benefits of cutting out sugar?

Reduced inflammation and pain, better dental health, improved mental performance, better digestion, enhanced immune function, and reduced risk of fatty liver disease and insulin resistance.

Outlines

00:00

🚫 The Impact of Eliminating Sugar for 30 Days

This paragraph discusses the potential effects of completely stopping sugar intake for 30 days, including withdrawal symptoms due to sugar's addictive nature. It explains that sugar triggers the brain's pleasure receptors similarly to drugs like heroin and cocaine, and that refined sugar bypasses the body's normal regulatory mechanisms. The speaker also mentions the initial energy drop due to the body's reliance on sugar and processed carbs, but notes that this is temporary as the body will soon adapt to using fat as a more stable and efficient energy source. The importance of a 30-day period is emphasized for habit change and sustained benefits.

05:01

🔄 Metabolic Shifts and Emotional Benefits of Sugar Withdrawal

The paragraph delves into the benefits of becoming fat-adapted and metabolically flexible after 30 days without sugar, which includes stable energy levels and improved mood. It also touches on the psychological empowerment that comes from overcoming sugar addiction, suggesting a 'cold turkey' approach to quitting sugar due to its high addictiveness. The speaker clarifies misconceptions about different types of sweeteners, such as honey, agave, and maple syrup, explaining that they are not necessarily healthier alternatives to sucrose.

10:06

🍯 Comparison of Sugar Varieties and Their Effects

This section provides a detailed comparison of various types of sugar, including white sugar, honey, agave, high fructose corn syrup, and maple syrup, focusing on their glucose and fructose content. It highlights that while honey is a natural antibacterial substance with some benefits, its sugar composition is the same as white sugar. Agave is pointed out as having a higher fructose content than high fructose corn syrup, making it particularly harmful to the liver. The paragraph also emphasizes the importance of understanding sugar composition to make informed dietary choices.

15:08

🌾 The Role of Starch and Its Impact on Blood Sugar

The paragraph explains the concept of starch as a complex carbohydrate found in foods like bread and rice, which quickly breaks down into glucose, raising blood sugar levels faster than table sugar. It discusses the difference between sucrose and starch, noting that while starch is better than sugar because it lacks fructose, it is not necessarily healthier due to its rapid conversion to glucose. The speaker also addresses the potential health benefits of eliminating starch from the diet for 30 days, such as improved digestive health and reduced insulin resistance.

20:13

📉 Navigating the Metabolic Spectrum and Dietary Choices

This paragraph explores the concept of the metabolic spectrum, indicating that dietary needs and responses to sugar and starch intake can vary greatly among individuals. It uses A1C levels and fasting glucose levels as indicators to determine an individual's position on the spectrum, with implications for dietary recommendations. The speaker advises that while everyone should avoid sucrose, those who are thin or have less metabolic concern may be able to include some starches in their diet, whereas diabetics or those with insulin resistance should avoid both sugars and starches.

25:19

🍎 Dietary Considerations for Sugar Elimination and Health

The final paragraph addresses common questions about sugar elimination, such as the inclusion of deli meats, coffee with milk and sugar, and fruit in one's diet. It suggests personal preference and metabolic standpoint as factors in these choices, advocating for strict avoidance of added sugars. The speaker also discusses the potential benefits of eliminating sugar, such as new taste bud development, cost savings, and improved vision. The paragraph concludes with a call to action for viewers to take the 30-day sugar-free challenge and share their experiences.

Keywords

💡Sugar Withdrawal

Sugar withdrawal refers to the physical and psychological reactions one may experience when ceasing the consumption of sugar. It is likened to the addictive properties of substances like heroin and cocaine due to sugar's ability to trigger pleasure receptors in the brain. In the video, withdrawal is mentioned as a common obstacle to successfully eliminating sugar from one's diet, with the script highlighting the initial challenges and the importance of overcoming them for long-term benefits.

💡Fat Adaptation

Fat adaptation is the process by which the body learns to utilize fat as its primary fuel source instead of carbohydrates. The script explains that after eliminating sugar, the body initially experiences a temporary energy deficit but soon begins to burn fat, leading to a more stable and sustainable source of energy. This concept is central to the video's theme of the benefits of a sugar-free diet.

💡Metabolic Flexibility

Metabolic flexibility is the body's ability to efficiently switch between different fuel sources, such as carbohydrates, fat, and protein, to meet energy needs. The video emphasizes that by abstaining from sugar for 30 days, one can develop this flexibility, allowing the body to derive energy from a variety of food sources, which is a key benefit of the sugar-free challenge.

💡Fructose

Fructose is a monosaccharide, or simple sugar, found naturally in fruits and is also a component of sucrose (table sugar). The video discusses fructose's unique role in health, particularly its negative impact on liver health due to its metabolism exclusively by the liver, similar to alcohol. High fructose intake is identified as a leading cause of non-alcoholic fatty liver disease.

💡Glycemic Index

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. The script contrasts different types of sugars and their glycemic indices, highlighting that high fructose corn syrup has a higher GI than table sugar due to the immediate absorption of glucose, which contributes to a rapid spike in blood sugar.

💡Starch

Starch is a complex carbohydrate made up of long chains of glucose molecules. The video explains that while starch is considered a healthier option than sugar, it still breaks down quickly into glucose, raising blood sugar levels rapidly. The script uses the example of bread and rice to illustrate how starches can impact blood sugar.

💡Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond properly to the hormone insulin, leading to high blood sugar levels. The video identifies sugar and starch consumption as contributors to insulin resistance, with the elimination of sugar being a key strategy to reduce this risk.

💡Fatty Liver

A fatty liver is a condition where excess fat builds up in the liver, which can lead to inflammation and scarring. The script discusses the link between sugar consumption, particularly fructose, and the development of non-alcoholic fatty liver disease, emphasizing the importance of reducing sugar intake to prevent this condition.

💡Diabetes

Diabetes, specifically type 2 diabetes, is a chronic condition characterized by high blood sugar levels due to insulin resistance or insufficient insulin production. The video suggests that cutting out sugar can significantly benefit those with diabetes or at risk of developing it, by reducing blood sugar spikes and improving insulin sensitivity.

💡Health Biome

The health biome, or microbiome, refers to the community of microorganisms living in and on the body, which play a crucial role in health. The video implies that a sugar-free diet can improve the health of this biome, contributing to overall well-being and potentially reducing the risk of various diseases.

💡Sugar Substitutes

Sugar substitutes are alternative sweeteners used in place of sugar, such as honey, agave, maple syrup, and molasses. The script clarifies that while these substitutes may be perceived as healthier options, they often contain similar proportions of glucose and fructose, and thus should be avoided during a sugar-free challenge.

Highlights

Benefits of stopping sugar for 30 days are vast and include eliminating many destructive factors.

Sugar triggers pleasure receptors and has a similar effect on the brain as heavy-duty drugs like heroin and cocaine.

Withdrawal symptoms are common when stopping sugar, which can deter people from successfully quitting.

Refined and concentrated sugars bypass normal regulation and are more addictive than natural sugars found in fruits.

Once sugar is eliminated, the body can start burning fat for fuel, leading to fat adaptation.

Fat is a more stable and preferred fuel source for most organs, leading to more stable energy levels.

Cutting out sugar for 30 days helps in changing habits and achieving metabolic flexibility.

Stopping sugar leads to emotional benefits, improved focus, and more stable energy levels.

Sugar addiction can be combated more effectively by stopping sugar intake completely rather than gradually.

Sucrose, or table sugar, splits into glucose and fructose, affecting the body differently.

Fructose is particularly harmful as it clogs the liver and can lead to non-alcoholic fatty liver disease.

Many natural sweeteners like honey, agave, and maple syrup have similar negative effects as table sugar.

Cutting out sugar can reduce inflammation and joint pain, improve dental health, and enhance physical performance.

Whole grain products, while healthier, still contain glucose and can raise blood sugar levels.

Avoiding sugar can lead to improved digestive health, a healthy biome, and better immune function.

Cutting out sugar is essential for reducing insulin resistance and fatty liver disease.

Different metabolic states require different dietary adjustments; diabetics should avoid all added sugars and starches.

Gradually reducing sugar intake can be beneficial, but those with strong sugar addiction should quit cold turkey.

Sugar alternatives often marketed as healthy, like agave and cane juice, can still be harmful.

Stopping sugar can reset taste buds and improve the perception of natural flavors.

Avoiding sugar can lead to cost savings as healthier foods can prevent overeating and associated health costs.

Improved vision and reduced risk of blindness are potential benefits of stopping sugar intake.

Taking the 30-day sugar-free challenge can lead to significant health improvements and should be shared to inspire others.

Transcripts

Hello Health Champions today we're going to  talk about what would happen if you totally stop  

sugar for 30 days and please pay close attention  because you probably can't even imagine how vast  

the benefits are and how many destructive factors  you can eliminate by stopping sugar and the first  

thing that might happen once you stop sugar is  some degree of withdrawal and this is the number  

one thing that keeps people from succeeding  where they try it for a little bit and then  

they get right back into it and we're going to  talk about these things because sugar is a very  

addictive substance it triggers pleasure receptors  it has HS reward centers in the brain very much  

like heavy duty drugs like heroin and cocaine  and a lot of people don't understand that it  

can actually be that addictive because after all  sugar is completely natural It produced in nature  

it occurs in all kinds of things but especially  in fruits but then in sugar cane and sugar beets  

etc. so what's so damaging about it why is it so  dangerous because when we change it when we refine  

it when we concentrate it now we completely change  those properties and now that refined product that  

concentrated sugar product has the ability to  bypass normal regulation if you never ate sugar  

from anything else than fruit or small amounts  of sugar cane or a little bit of honey and you  

never had processed foods it's not very likely  that you would get very addicted however when  

you eat tons of this stuff decade after decade  now you get hooked and it bypasses your normal  

ability to regulate to have just a little bit  the second reason that you get some withdrawals  

is that your body will experience a temporary lack  of fuel because if you have trained your body into  

depending on sugar and processed carbohydrates  for fuel for energy and then all of a sudden you  

eliminate it now for a short period of time your  body is going to have a lack of energy it doesn't  

know where to get energy where to derive fuel but  it's very very short term because very soon your  

body starts burning fat instead and very quickly  you become fat adapted because fat is actually the  

better fuel it is the preferred fuel most of your  organs run on fat and it creates a stable source  

of energy and this can happen as quickly as in  a few days even in minutes to hours this change  

initiates your body starts adapting once you cut  out the sugar but it's still going to take a while  

for your body to fully change around to where it's  fat adapted but in a few weeks time now you become  

metabolically flexible you train your body that it  can derive Fuel and energy from a lot of different  

food sources and why are we talking about cutting  out sugar for 30 days because if you do it for 30  

days now first of all you become fat adapted you  become metabolically flexible but also because  

we're trying to change a habit and if we just do  it for a short term maybe if you did it for a week  

you still see a lot of changes but it's not long  enough for you to stick to it and if you don't  

stick to it and you go back to eating like you did  before now you're going to undo all the benefits  

that you created I've gotten lots of questions  about how to stop sugar and like this guy he  

says does this include fruits and complex carbs  so we're going to talk about that we're going to  

understand exactly what those are and also we're  going to understand the variables because he says  

I'm an Active Athlete who exercises many times  a week see that changes things and we need to  

understand where we stand in that regard Does it  include bread rice and pasta Does it include deli  

meat because they often times have some sugar  in them Does it include coffee milk and sugar  

because the milk has a little bit of lactose and  often people put sugar in there and the number one  

reason people are told or want to cut out sugar  is very often to lose weight but that's just  

such a small thing even if it's important it's  such a small thing out of all the benefits for  

example emotional benefits how about the improved  ability to focus how about stable energy how about  

not having these ups and downs a lot of people  they eat breakfast and then they feel good for  

a little bit but kind of around 10 or 11 o'clock  they start crashing because their body doesn't  

know how to create stable energy when you eat  sugar and refined carbs very often people find  

that they have a better mood more stable mood but  also a higher Baseline than what they were used  

to and a huge benefit like we said is that if  you can get over an addiction now you're really  

starting to get empowered by not having external  things and substances control you and then very  

often people wonder should I stop right away  or can I do it gradually so with carbohydrates  

in general you can usually do it gradually but  with sugar I would suggest that you do it cold  

turkey stop it immediately and completely and  the reason is that it is so addictive and as  

a matter of fact the more your tendency is to  be addicted to Sugar the more important it is  

that you cut it out completely and immediately  because if you have even just a little bit left  

that's going to keep you addicted and it's going  to trigger your behavior to go back and eating  

sugar so now we need to understand what sugar  is and what the different types are and which  

ones should we avoid because when we say cut out  sugar for 30 days what does that mean so sugar  

is typically when we say that we talking about  sucrose table sugar and that is combined of a  

six carbon ring and if you've seen my videos you  may have seen me do this a few times but I hear  

from all the questions that people still don't  understand these very Basics we're going to go  

through this and glucose by itself is if it's by  itself it's a monosaccharide it's a single sugar  

sucrose which this is is a disaccharide meaning  Two Sugars and then once we eat this and we split  

this up now we get two monosaccharides we get one  glucose and we get one fructose so the first part  

here the glucose portion that's the one that  raises blood sugar when we talk about blood  

sugar we're talking blood glucose so glucose is  a sugar fructose is a sugar but when we mention  

table sugar or added sugar in the food it's  sucrose It's a combination of the two and the  

glucose which raises blood sugar also stimulates  insulin because when blood sugar goes up we need  

to get that into the cell and that's the job of  the hormone insulin fructose on the other hand is  

very different it doesn't raise blood sugar very  much but instead it clogs up the liver that is the  

unique proper of fructose they're two substances  that only the liver can process and break down and  

that's alcohol and fructose so when we eat a lot  of fructose then it's kind of like drinking a lot  

of alcohol that's why it's so bad for the liver  and fructose today is the number one cause of  

non-alcoholic fatty liver disease used to be that  only alcoholics got a fatty liver now we find it  

in kids because we feed them so much sugar which  is 50% fructose but a lot of people are still  

confused and they get seduced and misinformed into  using other things that are basically the same  

thing so for example they know sugar this white  sugar they say these white crystals I never touch  

the stuff but I do use a little bit of honey and  I use some Agave I drink uh just black tea tea or  

green tea and I sweeten it with agave that's good  for you right well Agave is actually worse than  

high fructose corn syrup which most people know  is a terrible thing or they say I don't eat sugar  

I just use maple syrup or brown sugar that's much  better right no there's virtually no difference or  

molasses same thing a lot of people think that  can juice often times you'll see products that  

are supposed to be health food that oh well it's  organic and it's natural and it's only sweetened  

with cane juice or fruit juice or cane sugar well  they're all the same thing and in a moment we're  

going to show you exactly how they compare now  let's talk about the physical benefits a little  

bit they of course include weight loss that a lot  of people know about but you'll be amazed how many  

people will experience reduced pain they cut out  the sugar they reduce some inflammation and a lot  

of joint pain shoulder pain wrist pain finger  pain knee pain gets reduced because you reduce  

inflammation and of course you probably know that  you get better teeth fewer cavities less plaque  

less tartar and buildup because all those things  that you don't want they feed off the sugar and  

you will also probably experience improved  performance in so many ways we talked about  

about more mental stable energy but even in sports  you'll probably find that you have more endurance  

and better performance because as your body learns  to use fat you have a fuel source that lasts much  

longer and is more stable now let's look at the  different types of sugar and how they compare and  

we're going to talk about white sugar in terms  of glucose and fructose and then compare those  

so like we said sucrose white sugar is exactly  50% because one molecule of one and one molecule  

of the other so we get exactly 50% then we look at  honey and a lot of people think that honey that's  

so good for you that's much healthier which I  would agree it is but in terms of sugar it is  

exactly the same thing they float around a little  bit differently but in the end when it's all said  

and done you get 50% glucose and 50% fructose out  of honey the difference between honey and white  

sugar is not in the sugar composition they're  the same however honey is a natural substance  

so it contains certain things it's a natural  antibacterial it has some positive properties  

and that's where this little green line over here  is I've added that just to kind of symbolize that  

there are some additional benefits but if if  you're trying to avoid sugar then honey is not  

something you want to be eating and then we have  agave which unfortunately a lot of health-minded  

people think is a healthy product they think it's  a good thing because they've been told so in the  

health food store but Agave has 20% glucose and  80% fructose so because of this it doesn't affect  

blood sugar as much so you have less of a blood  sugar Spike and then people thought hey that must  

be good that's great for diabetics well diabetics  also have a fatty liver and Agave has 80% fructose  

which will clog up the liver so a lot of people  know about high fructose corn syrup well this is  

higher fructose than high fructose corn syrup  then the next one by comparison high fructose  

corn syrup normally there's different percent ages  when they buy it but the stuff they put into soda  

for the most part is 45% glucose 55% fructose  now the difference why it's so much worse than  

sugar is that white sugar as bad as it is it's  a disaccharide it takes a little bit of time to  

break it apart just even minutes will make a big  difference because high fructose corn syrup the  

these two molecules they're separate they're  floating freely from each other and now the  

glucose gets absorbed instantly it doesn't have  that little DeLay So the glycemic index of high  

fructose corn syrup is much higher and then of  course it has a little bit more fructose as well  

and then we look at maple syrup I mean that has  to be good it's just syrup it's just juice from  

a tree how bad could it be well in the end it's  exactly the same it's 50% glucose 50 fructose  

and if we want to kind of really promote the  difference then it's a natural product it  

probably has a few vitamins and minerals and and  some properties that Sugar doesn't have but again  

it's fairly minimal if on a rare occasion you're  going to use some sugar and bake something then  

yes all these natural things would be a little  bit better because they have these additional  

properties but in terms of sugar they're the same  and molasses same thing it has some nutrients has  

some minerals has a little bit tiny benefit but  it's still 50% glucose and fructose and cane  

sugar same thing as high fructose corn syrup has  been brought out and people have been shown how  

bad it is now in comparison all of a sudden cane  sugar white sugar almost become a health food of  

course these are the stuff that you want to avoid  all of them but now another common question is  

so how does this compare to other forms of sugar  like bread because people don't realize that white  

bread all forms of bread rice etc. they are all  sugar but there is a difference and the difference  

is that bread has something called starch so if we  start off with one of these GL glucose molecules  

and then we start stringing them together like  big trees like pearls on a string and these can  

Branch out and they can be hundreds and they can  be thousands even tens of thousands of molecules  

linked together this is called starch this is  called a complex carbohydrate and now people  

think hey it's good for you cuz it's complex carb  well these things break apart very very quickly  

we have enzymes that as soon as you start chewing  already in the mouth you start breaking these off  

and that's why starch like bread and rice Spike  glucose raise blood sugar even faster than table  

sugar does but it doesn't have any fructose and  that's why starch is better than sugar it's not  

because because complex carbs are good for you  they still raise blood sugar like crazy but it  

matters a lot to some people and not so much  to others which we'll look at in a little bit  

so while they are all sugar and they turn into  sugar the difference is that the white bread is  

100% glucose now I know there's a little bit of  water a little bit of fat there's some protein  

in there but in terms of the carbohydrate they  contain it is 100% glucose now if we do the whole  

grain bread which is promoted as a health food it  will still raise blood sugar to the same degree  

but it does have a few nutrients has a little  bit of fiber and a few nutrients in there same  

thing with white rice it's all glucose brown rice  is all glucose with a Sprinkle of nutrients and  

if you are to cut this out totally for 30 days you  will start seeing some amazing health benefits and  

yes you lose some weight you feel better and all  that but this is really where it's lifechanging  

you will improve your digestive health you will  improve your chances of restoring a healthy biome  

you will improve your immune function you will  get fewer colds and flu and then we get get to  

the stuff we talk about a lot here on this channel  you will reduce insulin resistance because insulin  

resistance is caused by high blood sugar that's  the one factor and by fructose clogging up the  

liver is the second Factor so cutting out the  sugar with the fructose is the most important  

thing and that's going to be enough for a lot of  people but not enough for everybody and cutting  

out sugar is your best bet to reduce a fatty  liver and for some people that's a big deal other  

people don't get so excited hey what's a fatty  liver well a fatty liver is associated it's the  

central mechanism around most degenerative disease  such as type 2 diabetes high blood pressure bad  

cholesterol and also things like Alzheimer's and  Dementia and strokes and high blood pressure etc.  

etc. now who needs to stop what do you need to  just stop the table sugar the white sugar and all  

the variations of that or do you also want to cut  out more of the starches so starch is all glucose  

like we talked about it's found in bread rice  corn they're basically entirely made up of starch  

whatever isn't water and a tiny bit of protein  is essentially starch also in pasta potatoes now  

where you are on a metabolic Spectrum a lot of  people ask well is this good for me is this bad  

for me it depends on where you are some things  can be good for people at this end and terrible  

for people on the other end so if we look at  something like A1C which is your 3month average of  

blood glucose and a good value is less than five  and a half even though I want to see it probably  

just couple of tens lower than that uh if your  insulin resistant if you're pre-diabetic but not  

fully diabetic you're usually around sixish and  if you're over six and a half then they classify  

you as a type 2 diabetic and of course that can go  much higher I've seen people with 15 and and even  

higher than that and the corresponding levels  of glucose would be somewhere around a fasting  

level of less than 95 a fasting level of 110 or  less and for type 2 diabetes a fasting glucose  

level of 130 or above but as I also talked about  my videos you don't only want to look at these  

the much better indicators of insulin resistance  are triglycerides and actually measuring insulin  

so there'll be a link down below for blood work if  you want to get that checked out a little bit more  

and a lot of people also hear that well if I stop  eating sugar I will lose weight and then they're  

worried because they think that they're already  too thin what if I lose too much weight well  

that's not a problem you stop the sugar because  of its detriment on every function every system  

in the body and if you trend toward the thin side  if you have trouble keeping weight on then you eat  

more fat and protein from healthy sources but  you can also include some of these starches so  

a diabetic they want to avoid all carbohydrates  very strictly especially the sucrose but also the  

starches however if you're more over on this side  now it is probably good for you to start eating  

some starches your body might actually work better  on that and it doesn't mean that you base your  

diet it doesn't mean it becomes a foundation food  but you can have a little bit more and I would  

probably tell you to favor potatoes over grains  because a lot of people are sensitive to grains  

and they tend to create some digestive problems so  everyone needs to avoid the sucrose but if you're  

thin then you can have some starches if you are  heavy and or type 2 diabetic insulin resistant  

then you avoid both the table sugar and all added  sugars and the starches but then people also ask  

about the other little things like deli meats now  this is becoming more of a personal preference if  

you want to keep it totally strict then you cut  out everything that has sugar or if you have a  

tendency toward addiction that's just super super  strong you probably don't want even deli meats but  

from a metabolic standpoint they don't really  matter because they'll have something like one  

gram of sugar in a serving and that's not enough  to really mess with your metabolism if that's all  

the sugar you're getting then don't worry about it  however if you want to be strict about it if you  

want to be a purist then by all means absolutely I  recommend you cut that out as well or if even that  

little bit of sweet taste kind of sets you off  then you want to avoid that as well what about  

coffee with milk and sugar well you can definitely  have black coffee that's not a problem and as long  

as you're not sensitive to milk I think you can  have a little bit of that don't pour tons and tons  

of it but if you want to have a tablespoon or two  that's fine and if you want to make that half and  

half instead of milk that's probably even better  I would however strongly suggest that you cut out  

all the sugar don't put any sugar in there at all  and if you're used to Sugar it's going to taste a  

little funny for a few days and then you'll never  miss it again and what about fruit fruit is so  

healthy right well if you are on the green side  of the spectrum then you can probably have some  

fruits you can have some berries you can have a  few fruits here and there what I want to caution  

against is this idea that you hear to eat more  fruits and vegetables more fruits and vegetables  

they do not go in the same category fruits and  vegetables are not in the same category so eat  

more vegetables as long as you tolerate them well  but be very careful with fruit on this side you  

could have one or two a day but maybe not every  day maybe not every month of the year on the red  

side on the diabetic side of the spectrum you  can have a few berries you could have a handful  

of berries here and there but I would strongly  suggest you avoid the other fruits now there are  

even more benefits besides all the stuff we've  already talked about and one thing that people  

will find is that you get new taste buds as you  get rid of all that sweet all that chemical all  

that artificial processed flavor you will reset  your taste buds and your brain Pathways and you  

will start tasting food maybe for the first  time and it will taste absolutely amazing to  

you there is also probably going to be a cost  savings because even though healthy food tends  

to cost a little bit more you get so much more  out of it and you will stop overeating so in the  

end you'll probably save money you will even  possibly get better eyesight sometimes people  

with very high blood sugar their blood vessels in  the retina they swell and that can affect Vision  

diabetes is the number one cause of blindness  but even if you don't go blind you can still  

start getting reduced Vision reduced focus and  Clarity just from a little bit of swelling and I  

would suggest I would strongly recommend that you  take the challenge to stop sugar for 30 days and  

see what happens and then you can come back and  leave a comment and tell us and tell others most  

of all how many of those things came true for you  and if you've already done this challenge before  

then please comment because it's so powerful for  other people to read these comments and see that  

it is indeed true that you can transform your  life that it is life changing when you make  

these changes if you enjoyed this video you're  going to love that one and if you truly want  

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