30 Simple Hacks to Lower Blood Sugar Fast
Summary
TLDRThis video script offers a comprehensive guide for individuals with diabetes to manage their blood sugar levels effectively. It presents 30 simple yet impactful hacks, including dietary adjustments, exercise routines, and lifestyle changes, to prevent blood sugar spikes and maintain healthy levels. The speaker shares personal experiences and scientific insights, emphasizing the importance of consulting healthcare professionals while trying these strategies.
Takeaways
- π« Avoiding high glycemic index foods like white bread, pasta, and potatoes can help control blood sugar spikes.
- π± Incorporating more fiber into meals can slow down digestion and reduce blood sugar spikes.
- πββοΈ Regular exercise, especially full-body workouts, can significantly lower blood sugar levels and improve insulin sensitivity.
- π Eating simple meals consisting of one or two items can help better understand how different foods affect blood sugar and insulin needs.
- π Proper carb counting and insulin dosing are crucial for managing blood sugar levels, especially for insulin-dependent diabetics.
- π₯ Consuming a balanced diet with whole foods and minimally processed items can improve insulin sensitivity and overall health.
- π₯€ Drinking water before bed and upon waking can help maintain hydration, which is essential for the accuracy of continuous glucose monitor readings.
- β° Time-restricted eating or intermittent fasting can improve insulin sensitivity and help manage blood sugar levels.
- π₯ Adding protein to meals can provide a slow release of glucose, preventing sharp spikes from carb-heavy meals.
- π Getting a good night's sleep is crucial for maintaining stable blood sugar levels and preventing morning spikes.
- π² Eating a savory breakfast, particularly one low in carbs and rich in fiber and protein, can help manage morning blood sugar levels.
Q & A
What are the main challenges people with diabetes face in managing their blood sugar levels?
-People with diabetes often struggle with high morning blood sugar levels, blood sugar spikes after meals, and fluctuations throughout the day that can lead to feelings of being on a blood sugar roller coaster.
What is the significance of the dinner consumed the night before in managing morning blood sugar levels?
-The type of dinner consumed can significantly impact morning blood sugar levels. Foods like pizza, which are high in carbohydrates and fat, can cause blood sugar to spike at night and remain elevated, leading to higher morning blood sugar. In contrast, a dinner rich in fiber and protein, like a quinoa salad with beans and vegetables, can help maintain stable blood sugar levels.
Why is the timing of dinner important for blood sugar management?
-Eating dinner early, ideally before 7:00 p.m., can help maintain closer to normal blood sugar levels throughout the night and in the morning. This is because the body's metabolic processes are more aligned with earlier meals, and late-night eating can disrupt these processes, leading to elevated blood sugar.
How does regular exercise contribute to better blood sugar control?
-Regular exercise increases insulin sensitivity, which helps the body use insulin more effectively. This can lead to lower morning blood sugar levels and overall better blood sugar control. Exercise types such as strength training, mobility training, and moderate cardio are recommended.
What is the impact of sleep quality on blood sugar levels?
-Good quality sleep, ideally 7 to 8 hours per night, can help stabilize blood sugar levels. Disruptions in sleep, such as waking up in the middle of the night, can cause blood sugar to spike. Maintaining a consistent sleep schedule and good sleep hygiene is crucial for diabetes management.
How can monitoring blood sugar frequently and keeping a detailed journal help in managing diabetes?
-Frequent blood sugar monitoring, ideally using a continuous glucose monitor (CGM), and keeping a detailed journal of food intake, medication, physical activity, and blood sugar levels can provide valuable insights into what factors affect blood sugar levels. This information can be used to adjust lifestyle and medication regimens for better blood sugar control.
What role does insulin play in managing morning blood sugar spikes, and how can it be optimized?
-Insulin is crucial for regulating blood sugar levels. For those using insulin pumps or injections, adjusting the timing and dosage of insulin can help manage morning blood sugar spikes. For example, increasing the basal insulin dose during the early morning hours can help counteract the dawn phenomenon and prevent blood sugar from rising too high.
What is the effect of alcohol consumption on blood sugar levels, and how should it be approached?
-Alcohol can initially lower blood sugar by diverting the liver's focus from releasing glucose to metabolizing alcohol. However, this effect can be dangerous if it leads to hypoglycemia, and long-term alcohol consumption can damage the liver. Therefore, moderation and careful consideration of the type of alcohol consumed are essential.
How can the consumption of apple cider vinegar potentially impact blood sugar levels?
-Apple cider vinegar contains acetic acid, which can slow down the breakdown of food into glucose molecules, thereby reducing the rate at which glucose enters the bloodstream. This can help in managing post-meal blood sugar spikes, although individual responses may vary.
What is the significance of meal sequencing in managing blood sugar levels?
-Eating foods in a specific order can influence blood sugar levels. Starting a meal with vegetables, followed by proteins and fats, and saving carbohydrates for last can help slow down the absorption of glucose, thereby reducing blood sugar spikes after meals.
Outlines
π½οΈ Managing Morning Blood Sugar with Diet
The paragraph discusses the impact of dinner on morning blood sugar levels, emphasizing the importance of a balanced meal rich in protein and fiber to prevent overnight spikes. It details the speaker's personal experience with keto salads versus pizza and their respective effects on glucose levels. The summary of this paragraph highlights the 'blood sugar hack number 10' which is to eat a healthy, balanced dinner consisting primarily of whole foods to lower morning blood sugar.
π Early Dinner for Better Glucose Control
This paragraph explores the relationship between the timing of dinner and morning blood sugar levels, suggesting that eating dinner before 7:00 p.m. can help maintain non-diabetic glucose levels. The speaker cites a study comparing glucose levels in two groups with different dinner times, reinforcing the benefits of early dinners. The summary emphasizes 'hack number nine' to eat dinner early and be cautious of late-night snacking.
πͺ Exercise as a Natural Insulin Sensitivity Booster
The speaker shares their experiment with regular exercise to improve insulin sensitivity and lower blood sugar levels. They compare blood sugar levels following a workout to those without exercise, noting a significant decrease in fasting glucose after physical activity. The summary underscores the importance of regular exercise, including strength training, mobility, and cardio, as a non-pharmacological approach to managing diabetes.
π Sleep Quality's Role in Glucose Regulation
This paragraph examines the effect of sleep quality on blood sugar levels, with the speaker noting that uninterrupted sleep helps maintain stable glucose levels. They recommend getting 7 to 8 hours of sleep and suggest strategies for better sleep, such as avoiding caffeine and screens before bed. The summary highlights 'hack number seven' which is to ensure a good night's sleep for optimal blood sugar control.
π Tracking and Analyzing Blood Sugar Patterns
The speaker describes the process of tracking blood sugar levels, diet, medication, physical activity, and overall well-being in a journal over six months. This method helped them understand the factors influencing morning blood sugar spikes. The summary introduces 'hack number six' which is to frequently check blood sugar levels, ideally using a continuous glucose monitor (CGM), and to keep a detailed journal for better blood sugar management.
π Insulin Optimization for Morning Spikes
The paragraph discusses the strategy of optimizing insulin dosage and timing to combat morning blood sugar spikes. The speaker shares their experience with an insulin pump and the benefits of increasing the basal insulin dose during specific hours. The summary explains the importance of understanding insulin's role in managing glucose and suggests adjusting insulin timing or dosage as 'hack number five'.
π₯ The Unexpected Effects of Alcohol on Blood Sugar
The speaker recounts their discovery of the impact of alcohol, specifically whiskey, on blood sugar levels. They found that alcohol consumption before bedtime led to lower morning glucose levels due to the liver's prioritization of metabolizing alcohol over releasing glucose. The summary presents 'hack number four' which involves the cautious use of alcohol to manage morning blood sugar, with a warning about potential risks.
π§ Hydration and Its Impact on Glucose Monitoring
This paragraph investigates the effects of hydration on blood sugar levels and the accuracy of continuous glucose monitor (CGM) readings. The speaker found no significant difference in blood sugar levels whether they drank extra water or not. However, they note studies that suggest dehydration can increase the risk of type 2 diabetes and affect CGM accuracy. The summary touches on the importance of staying hydrated as part of a comprehensive diabetes management plan.
β The Dilemma of Coffee and Blood Sugar
The speaker discusses the impact of coffee on blood sugar levels, particularly when consumed on an empty stomach. They found that coffee, despite having zero carbs, caused a spike in glucose levels in the morning. The summary recommends 'hack number three' which is to avoid drinking coffee first thing in the morning to prevent unnecessary blood sugar spikes.
π Apple Cider Vinegar as a Naturalθ‘η³Reducer
The paragraph explores the potential of apple cider vinegar to lower fasting blood sugar levels and combat the dawn effect. The speaker references a study by the American Diabetes Association and shares their personal experiment with apple cider vinegar, which unfortunately did not yield the expected results. The summary presents 'hack number two' which is to consume apple cider vinegar before bedtime to manage morning blood sugar.
πββοΈ Early Morning Exercise to Stabilize Blood Sugar
The speaker shares their discovery that engaging in physical activity immediately after waking up can prevent the early morning blood sugar spike. They found that a 45-minute run was effective in eliminating this spike. The summary highlights 'hack number one' which is to incorporate early morning exercise as a strategy to stabilize blood sugar levels.
Mindmap
Keywords
π‘Blood Sugar
π‘Diabetes
π‘Insulin
π‘Glycemic Index (GI)
π‘Fiber
π‘Intermittent Fasting
π‘Exercise
π‘Protein
π‘Fats
π‘Carb Counting
π‘Dawn Phenomenon
Highlights
The video offers 10 simple hacks to lower blood sugar levels, particularly for those with diabetes.
A change in diet, specifically a healthy balanced dinner, can significantly affect morning blood sugar levels.
Consuming a dinner rich in fiber and protein, like a quinoa salad, can help maintain stable blood sugar levels overnight.
The timing of dinner is crucial; eating earlier in the evening can help keep blood sugar levels closer to normal.
Regular exercise can increase insulin sensitivity and lower morning blood sugar levels.
Getting adequate, uninterrupted sleep can prevent blood sugar spikes during the night and in the morning.
Dealing with the 'Dawn phenomenon' involves understanding the body's hormonal response and its impact on blood sugar.
Optimizing insulin dosage and timing can help combat early morning blood sugar spikes.
Alcohol, specifically whiskey, can temporarily lower blood sugar by diverting the liver's resources, but it's not a recommended long-term solution.
Drinking water before bed and upon waking can have a modest impact on blood sugar levels, and staying hydrated is essential for overall health.
Coffee, especially when consumed on an empty stomach, can cause a spike in blood sugar levels.
Apple cider vinegar before bedtime has been shown to reduce morning blood glucose levels, but individual results may vary.
Engaging in physical activity immediately after waking up can prevent the early morning blood sugar spike.
A specific breakfast called 'shakshuka' is recommended for maintaining stable blood sugar levels throughout the morning.
The video also discusses strategies for avoiding post-meal blood sugar spikes, emphasizing the importance of food combinations and timing.
The Glucose Goddess method suggests covering carbs with fat, protein, or fiber to reduce the impact on blood sugar levels.
Eating a savory breakfast rather than a sweet one can help manage blood sugar spikes after waking up.
Drinking coffee only after eating can prevent blood sugar spikes that occur when consumed on an empty stomach.
Eating food in the right order, starting with vegetables, can help manage blood sugar spikes after meals.
Slowing down meal consumption and taking breaks between courses can help manage blood sugar levels.
Performing 'solus push-ups' under the table can help avoid blood sugar spikes during meals.
Eating sweet foods only as a dessert after a balanced meal can reduce the impact on blood sugar levels.
Drinking vinegar before meals can help reduce the glucose spike caused by the meal.
Focusing on whole foods and avoiding ultra-processed foods can improve insulin sensitivity and blood sugar control.
Proper carb counting, including subtracting fiber from total carbs, is essential for accurate insulin dosing.
Time-restricted eating or intermittent fasting can improve insulin sensitivity and stabilize blood sugar levels.
Including protein in meals can provide a slow release of glucose and help balance blood sugar levels.
Adding healthy fats to meals can slow down the digestion of carbs and contribute to stable blood sugar levels.
Increasing fiber intake can help slow down the absorption of glucose and reduce blood sugar spikes.
Freezing and toasting bread or cooling cooked high-GI foods like pasta can reduce their impact on blood sugar levels.
Exercise is a powerful tool for lowering blood sugar levels and improving insulin sensitivity.
Eating smaller portions can help manage blood sugar levels and reduce the risk of carb counting errors.
Eating simple meals and keeping a detailed journal can help understand the body's response to different foods and improve blood sugar management.
Transcripts
do you want to bring your blood sugar
down quickly and keep it at non-diabetic
levels it's not complicated no matter if
you live with type 1 type two or any
other form of diabetes but I get it if
you clicked on this video you might be
struggling right now your blood sugar
might already be elevated early in the
morning when you wake up or your blood
sugar might Spike too high after you eat
a meal or you might be at a blood sugar
loller coaster spiking too high and
crashing too low throughout the day but
don't worry each of these three problems
can be eliminated in fact in this video
I'm going to teach you 10 simple hacks
to fix each of these problems so 30
blood sugar hacks in total but let's
take it step by step and focus on
lowering your morning blood sugar first
as always talk to your Healthcare
professional first to see if these hacks
might work for you wouldn't it be great
to wake up with a fasting blood sugar
like this every day if you've ever felt
desperate about your high morning
glucose levels you're not alone I've
been right there with you but just
recently something changed that turned
my Des insiration into hope I think I
found a way to bring my morning glucose
from diabetic levels to non-diabetic
levels for good I also discovered a
delicious breakfast meal that doesn't
Spike my blood sugar this is so good
over the past 6 month I dedicated every
single day of my life to unring the
mysteries of My fasting blood sugar
levels I paid close attention to
everything I do everything I eat and how
I can optimize my daily routine and
medication regimen I was simply trying
to find way ways to hack my own body to
bring my morning glucose down and guess
what it's been a GameChanger for me I
came up with 10 blood sugar hacks that
you should absolutely consider if you're
really trying to fix your morning
glucose starting with blood sugar hack
number 10 and this one really surprised
me I found out that my morning blood
sugar level very much depends on what I
eat the night before when I eat pizza
for dinner it will Spike my blood sugar
at night and the glucose will remain
elevated leading to a higher morning
blood sugar than what I would like to
see but but when I eat kinoa salad for
dinner with beans corn lots of
vegetables and olives my blood sugar
only goes up slightly after dinner and
then it goes back down and My fasting
glucose is perfect now the reason for
that is that pizza is rich in
carbohydrates but also loaded with fat
the carbs Spike my blood sugar and the
fats will keep it elevated for up to 12
hours on the other hand the kinoa salot
is rich in fiber and protein and
relatively low in fat the carbs from the
kinoa and be raise my blood sugar just a
bit but the fiber and protein ensures a
slower release of glucose and lower
glucose overnight and in the morning so
my heck number 10 to lower morning blood
sugar is eating a healthy balanced
dinner consisting primarily of Whole
Foods riching both protein and fiber now
it is perfectly fine to include both
carbs and fat but as you could see I get
much better results with complex
carbohydrates things like kinoa lentil
or chickpea and healthy fats things like
avocado Greek yogurt or extra virgin
olive oil on this screen you can see a
full list of foods that will make a
perfect addition to your dinner plate
moving on to my next hack for fixing
morning blood glucose I would have never
believed that this one really makes a
difference but during my 6 months
experiment I learned that it really does
it also has to do with dinner but this
time it's not about what you eat for
dinner but when you eat dinner when I
ate my dinner after 8:00 p.m. my blood
sugar was slightly elevated throughout
the night and in the morning but when I
ate my dinner before 700 p.m. my blood
sugar stayed closer to normal
non-diabetic levels the difference is
clearly visible in this grass now you
might say okay Tom this works for you
but it might not work for everyone okay
fair point but I even deeper and
I found a study where researchers
compared the glucose levels of two
groups of patients one group ate dinner
at 6:00 p.m. the other group ate dinner
at 9:00 p.m. now both groups ate exactly
the same food of course and the result
was that the group that ate dinner
earlier not only had lower morning
glucose but lower glucose levels
throughout the entire following day so
my hack number nine is really simple eat
your dinner early ideally before 700
p.m. but the only thing we need to be
careful about with this approach is late
night snacking because it doesn't matter
when you eat dinner if you Hoover a bag
of chips on the couch while watching TV
after that if you really need that late
night snack try to keep it healthy
things like olives or nuts in their
natural form or veggie sticks with humus
are much better options that way you're
much more likely to lower your blood
glucose levels in the morning back to
normal but before we talk about more
hacks let's talk about what normal
glucose actually is a normal fasting
blood glucose level for someone without
diabetes is 70 to 99 Mig per deciliter
fasting blood glucose levels between 100
and 125 Mig per deciliter usually means
that you have pre-diabetes and fasting
blood glucose level 126 Mig per decil or
higher usually means you have diabetes
but even after you've been diagnosed
with diabetes it is still possible to
achieve those normal glucose levels most
of the time and that's exactly what I
was able to do during this six-month
experiment the next thing that helped me
get there was regular exercise wait
don't click away I know you've heard
that before but let me explain exercise
is like a magic pill that will make you
more insulin sensitive and that will
ultimately bring your morning blood
sugar down look at this during my six
month experiment I compared my blood
sugar levels at night and in the morning
following a workout these are in blue
and I compared them with nights and
mornings that didn't follow the workout
these are in red the average fasting
blood sugar on days following the
workout was 95 and the average fasting
blood sugar on days that didn't follow a
workout was 115 I could clearly see the
positive impact that physical activity
had on my blood sugar levels now
exercise just like Whole Food's diet are
often underestimated because they don't
bring the immediate results like some
medications do but the kind of physical
activity I've been doing over the past 6
months is a combination of strength
training Mobility training and Zone to
cardio I think these kinds of exercise
are the best to help me feel good and
improve my insulin sensitivity and I
tried my best to do some kind of
exercise for about 60 Minutes at least
four times a week but really any kind of
physical activity you can squeeze in
your schedule is worth it no matter if
you live with type 1 type two l or any
other sort of diabetes when you exercise
regularly eat healthy and stay patient
you will see improvements to not only
your morning glucose levels but to your
overall glucose levels and it will come
sooner than you think and there is one
more major benefit to this approach
because as you become more insulin
sensitive your blood sugar will become
more predictable and this will make it
much more easier to manage your diabetes
and your blood sugar in the long run
moving on to hack number seven on how to
fix your morning glucose this one is a
lot easier than exercise trust me but
for me it was the most surprising thing
that I found out during my experiment on
most nights I managed to get more than 7
hours of good quality uninterrupted
sleep you can see that during those
nights my blood sugar stayed fairly
stable and My fasting glucose in the
morning is perfect but when I got to bed
late or when I woke up in the middle of
the night and couldn't fall asleep again
my glucose spiked during night time
which led to an elevated morning blood
sugar so my heck number seven get a good
night sleep I personally try to sleep
about 7 to 8 hours a day and I try to go
to bed early ideally around 900 p.m. or
9:30 p.m. because there are many studies
that show that the best quality sleep we
can get is before midnight and this
works really well especially on those
days when I do some kind of physical
activity because that activity makes me
tired and I fall asleep early really
easily other things that help me get
good quality sleep are avoiding
caffeinated drinks in the afternoon or
evening not staring at any screen for
about half an hour before I go to bed
and sleeping in a room with relatively
low temperature let's move to another
heck to lower morning blood sugar you
see a common cause of elevated morning
glucose that many diabetics struggle
with is Dawn phenomenon between 3:00
a.m. and 8:00 a.m. our body releases
cortisol and growth hormone these
hormones signal your liver to make
glucose now the glucose is supposed to
provide energy to help wake you up but
it also spikes your blood sugar and
that's kind of a problem if you're a
diabetic thankfully there are ways to
deal with Dawn phenomenon and we're
going to get to them in a second but
first we need to find out if dawn
phenomenon is really the driving force
of your elevated morning blood sugar or
if it's something else and the only way
you can really find it out is by
pricking your finger and checking your
blood sugar every 2 hours throughout the
night and throughout the morning or
wearing a continuous glucose monitor
which collects the blood sugar data for
you and that's exactly what I've been
doing every night over the past 6 months
I kept a journal where I tracked my
blood sugar numbers and took notes of
what I ate what medications I took what
physical activity did and how I felt
once a week I analyzed all the data in
my journal and this was the game changer
after a few months I finally really
started to understand what's causing my
blood sugar in the morning being
elevated just for the record hack number
six check your blood sugar frequently
ideally using a CGM and keep a detailed
Journal moving on to the next hack to
lower morning blood sugar this one was
really big for me and it's optimizing
insulin I know that most of you watching
need to in inject insulin externally but
even if you don't it's super important
to understand how insulin works and how
it can help you fight that morning blood
sugar remember we talked about
liver making more glucose early in the
morning and raising our blood sugar what
happens next in a non-diabetic body is
that pancreas responds and releases
insulin to regulate your blood sugar but
if you live with diabetes we have a
problem because your pancreas either
doesn't make any insulin or your body is
not able to use that insulin effectively
and your blood sugar remain remains
elevated now a simple solution to that
is to inject the right amount of insulin
at the right time to sort of imitate
what's happening in the healthy body now
I said it's simple but it's not easy
during my six months experiment I
discovered that my blood sugar always
starts spiking around 6:00 a.m. which is
when I usually get up and it continues
spiking until about 9:00 a.m. a great
example of dawn effect in action but I
wanted to get rid of that Spike and
because I use insulin pump what I did
was simp I increased my basil insulin
dose between 3:30 a.m. and 7:30 a.m. and
this helped me to eliminate about 80% of
that Spike see the difference between
the blue line and the red line now I
understand that not all of you take
insulin externally and not all of you
have access or want to use an insulin
pump but there are other things you can
do the key thing I like to focus on is
reducing insulin resistance and
improving insulin sensitivity with
regular exercise and healthy diet but if
you are on multiple daily injections and
take take basil insulin like lantis trba
levir or too and struggle with an early
morning Spike you might need to increase
that long-lasting insulin dose as well
or change the timing when you take that
longlasting insulin to get the optimal
effect some people need to take their
long lasting insulin before they go to
bed some in the morning and some even
split the dose and take portion of it at
different times of day but before you
make any changes please keep in mind
there is no one size fits all solution
so carefully analyze your blood sugar
Trends and discuss your treatment with a
medical professional now here is the
shocking Discovery I made about my blood
sugar during the experiment on 95% of
the nights I didn't drink any alcohol
here you can see how my average glucose
craft looked on those nights without
alcohol the morning blood sugar was not
always perfect but it was okay but on
several nights I decided to drink a
couple shots of whiskey for the sake of
this experiment and something really
interesting happened I noticed that my
blood sugar started dropping between 3:
and 4:00 a.m. and I I woke up with a
non-diabetic morning blood sugar every
time after drinking the whiskey the
impact of alcohol is clearly noticeable
in this craft so is hack number four
drinking a couple shots of whiskey
before bedtime well that's really up to
you but let me explain what whiskey does
and what other kinds of alcohol do to
our blood sugar and we need to talk
about liver again because as you
mentioned earlier in this video liver
releases glucose in early morning hours
and this glucose spikes our blood sugar
but another function of liver is to
break down Al alcohol so it can go away
from our body now the liver is not good
at multitasking and apparently it
chooses to metabolize alcohol over
releasing glucose and that's why my
blood sugar not only didn't spike in the
early mornings after drinking but it
actually dropped even lower now this can
look as a good thing at first but it can
easily turn into a bad thing if you
drink too much your blood sugar might
drop too low while you're sleep and if
you drink too often the alcohol will
destroy your liver over time another
thing to be careful about is that not
every alcohol is is created equal drinks
like whiskey bodka or dry wine have zero
or very little carbs and they will not
spike your blood sugar but peer or sweet
cocktails with added sugar are full of
carves and they might spike your blood
sugar to the Moon as you can see in this
chart now you're probably going to agree
with me when I say that drinking alcohol
excessively is not a good long-term plan
to reduce your morning blood sugar but
what about water coffee or other drinks
can they help let's have a look right
now and please don't skip this part
because the last drink I'm going to talk
about might become a game changer for
you during my six-month experiment I
drank a big glass of water before going
to bed and another big glass of water
right after I woke up I did that every
other day and here is my average blood
sugar graph from those days when I did
drink water you can see that my average
fasting blood sugar was 107 and my
average blood sugar 2 hours after eating
breakfast was 140 on the days when I did
not drink the extra water my average
blood sugar graph was not very different
in fact my average f fasting blood sugar
was actually slightly better only 105
and my average blood sugar 2 hours after
eating breakfast was slightly worse 143
so drinking extra water didn't make a
big difference for me but there have
been studies done which showed that not
drinking enough water can lead to
increased risk of type 2 diabetes so
watch out for that it is also important
to stay hydrated anytime you're using a
continuous glucose monitors because the
accuracy of CGM readings can be
negatively impacted and they might be
off whenever you are dehydrated now one
drink that impacts my blood sugar the
most is coffee I used to start my day
with a cup of coffee but I don't do that
anymore and here is why I compared my
morning blood sugar levels on the
mornings when I didn't drink any coffee
in blue and on the mornings when I drank
coffee as the first thing after waking
up these are in red although coffee has
zero carbs we can see a clear spike in
the average blood sugar caused by the
coffee a cup of coffee spikes my blood
sugar by about 30 to 40 mg per deciliter
when I drink it it first thing in the
morning but interestingly when I drink
coffee a little bit later in the morning
on the days like today it almost doesn't
Spike my blood sugar at all and that's
why my hack number three to lower
morning blood sugar is don't drink
coffee first thing in the morning it
won't necessarily help you to lower
fasting blood sugar but it will help you
to avoid the spike after you're getting
up and here is another tip for a drink
this one has been proved by many studies
to lower fasting blood sugar apple cider
vinegar in an American Diabetes
Association study they compared two
groups of diabetics one group consumed 2
tablespoons of apple cider vinegar
before bedtime the other did not the
group that did take the vinegar saw a 4
to 6% reduction in their morning blood
glucose levels and it certainly did help
them fight the dawn effect of course
when I saw these results I immediately
decided to include ACV or apple cider
vinegar to my experiment here are the
results in blue you can see my average
blood sugar levels at night and in the
morning following a shot of vinegar
before for bed and in red are my average
blood sugar levels at night and in the
morning without the vinegar there is
literally no difference so apple cider
vinegar didn't work for me but the next
thing I'm going to talk about did work
and this next hack might be super
helpful especially for those of you who
wake up with non-diabetic blood sugar
but struggle with a blood sugar Spike
right after you get up remember I told
you earlier in this video that my blood
sugar always starts spiking around 6:00
a.m. and it continues to spike until
about 9:00 a.m. I also mentioned that
when I increased my insulin it helped me
eliminate about 80% of that Spike I'm
simply more insulin resistant early in
the morning and that's why I typically
need more insulin during that time and
from my experience most diabetics have
the exact same problem but during my
six-month experiment I realized that
increasing insulin is not the only way
to deal with this another way to avoid
that early morning Spike was going for a
run or doing a workout early in the
morning right after I woke up look at
that on on the days I went for a 45
minute run between 6:00 and 7:00 a.m. I
was able to completely eliminate the
early morning Spike I was actually able
to bring my blood sugar slightly lower
but now moving on to my absolute
favorite hack on how to fix morning
glucose levels and that's my secret
breakfast this breakfast is low in carbs
high in fiber and rich in both proteins
and healthy fats it's called shakshuka
and it's a Savory Masterpiece full of
flavor to make it I use extra virgin
olive oil and gently simmer a medium
sized onion and a mediumsized bell
pepper after about 5 minutes I add my
spices a few glass of garlic ground
cumin paprika and chili after another
couple minutes I add a few ripe Tomatoes
or a small can of peeled tomatoes and
cook the mixture for several more
minutes until all the flavors connect at
this point I'm adding chopped cilantro
giving the mixture another stir and
adding three eggs in these little Wells
I'm going to cook everything covered for
about 5 more minutes because I want my
eggs to be poed but not fully cooked and
voila it's done you can garnish
everything with some more cilantro and
parsley and just enjoy the delicious
healthy breakfast guys and girls I
guarantee you will love this breakfast
it will satisfy your taste butts and it
will keep your blood sugar in check but
I have 10 more hacks for you that will
help you avoid that postmeal blood sugar
Spike regardless of what you eat so
let's have a look at them right now
wouldn't it be great to be able to eat
everything we love and don't struggle
with massive post meal blood sugar
spikes well Jesse AKA glucose goddess
claims that she found a way how anyone
can do it you just need to follow her 10
easy blood sugar hacks actually Jesse
says that you don't even have to follow
all 10 of these hacks just pick the ones
that work for you incorporate them in
your daily routine and get rid of that
blood sugar roller coaster the only
problem is Jesse doesn't have diabetes
these hacks work for her but will they
actually work for someone living with
type one or type two diabetes like you
or me let's find out and let me be
completely honest with you blood sugar
spikes after meal has always been
something I struggled with big time and
I still do although I have my diabetes
under control I'm not perfect and there
are days when my glucose spikes quickly
to 200 or even 250 and only after that
it goes back down and these big blood
glucose fluctuation usually leave me
tired low energy and feeling not so
great overall so when I heard about
Jesse's hacks I really had to try them
out and see for myself if they actually
work for a diabetic let me show you what
I found out let's start with blood sugar
hack number 10 don't eat naked carbs a
naked carb is any carbohydrate rich food
that is eaten in isolation like toast
with Jam a rice cake or fruit juice
these are the worst things you can eat
they are pure starches and sugar often
heavily processed and they will spike
your blood sugar to the moon when when I
eat just one slice of toast with jam it
takes me from 100 which is a healthy
blood sugar to 250 and even if I give
myself insulin with that toast because
I'm an insulin dependent diabetic that
toast will still take me from 100 to 220
before my blood sugar starts going back
down and that's why I completely agree
with Jesse on this one avoiding naked
carbs really helps to reduce the
postmeal blood sugar spikes but what can
we do to still be able to eat those cars
well you need to keep watching because
all the remaining hacks in this video
will help you find the answer to this
question for you heck number nine to
avoid big blood sugar spikes after meal
put some clothing on your carbs when
you're eating starches or sugar glucose
goddess recommend to always cover them
with some fat protein or Fiber and here
are a few examples of what you can do if
you really need to eat that chocolate
cake put a big spoon of Greek yogurt on
it if you really need to eat that slice
of bread make an avocado toast or a
smoked salmon toast if you really need
that white rice or noodles from that
Asian restaurant order some steamed
broccoli or green beans with it and for
the main course go for anything that's
not too sweet because that sweet taste
is usually achieved by adding refined
sugar of some kind and if you want to
eat some fresh fruits eat whole fruits
and add some chia seed pudding chia
seeds are full of fiber if you put
clothing on your carbs like this the
glucose will get to the bloodstream
slower and your blood sugar Spike will
be slower and less significant as well
when I was testing this hack I really
saw about 20% Improvement in that blood
sugar Spike whenever I dressed my carbs
the way I just explained so I agree with
Jesse on this one too but please be
careful don't overrate this hack putting
clothing on your carbs is great tip but
it works best in combination with all
the other hacks in this video moving on
to hack number eight eat a savory
breakfast not a sweet one according to
the glucose goddess method you should
never eat anything sweet in the morning
and always go for fat-based or
protein-based foods for the breakfast so
replace a pancake with an omelet you
don't need to spread jam on that bread
replace it with peanut butter and so on
I attended the American Diabetes
Association conference in San Diego last
week and finally enough there was not a
lot of healthy options in the hotel
where I was staying and because I was
testing these hacks I ended up eating a
Savory breakfast from the buffet most of
those days a boiled egg two slices of
smoked salmon avocado toast I completely
avoided all the breakfast cereals
granolas pastry and cakes and it worked
really well my blood sugar didn't Spike
to more than 150 on any of those days
although I finished my breakfast with a
bowl of Greek yogurt with fresh
blackberries Jesse doesn't recommend
eating food for breakfast though but she
does allow it as long as you stick to
whole food options and eat it at the end
of your breakfast meal just like I did
with the blackberries according to her
method you should always eat the fruit
in the same form you can find it in
nature so no jams no juices and no
smoothies and it makes sense because
most of these whole fruits are loaded
with fiber which slows down the blood
sugar Spike on the other hand if you
drink just a small glass of apple juice
you're basically eating all the sugar
from two apples in just 5 Seconds that
Sugar gets in your bloodstream within a
few minutes and your blood sugar spikes
like crazy I did that once during the
conference just to test it and when I
did that although I took insulin for
that apple juice my blood sugar spiked
to 240 so Savory breakfast is another
great Hack That does work for diabetics
to lower that blood sugar Spike after
meal if you feel that you're more
insulin resistant in the morning you
could definitely try that out but moving
on to the glucose goddess hack number
seven to avoid big blood sugar spikes
drink coffee only after you eat avoid
coffee on empty stomach coffee is very
sneaky although it has zero carbs when I
drink black coffee in the morning it
spikes my blood sugar quite a bit the
caffeine in coffee causes our body to
produce certain stimulating hormones
including adrenaline and this can raise
blood sugar the interesting thing is
that when I drink coffee later in my day
it usually doesn't Spike my blood sugar
at all and that's why I completely agree
with Jesse on this one don't drink
coffee on an empty stomach especially
not in the morning moving on to hack
number six which is super powerful and
not a lot of people actually know this
eat food in the right order there have
been studies done that showed that this
hack eating Foods in the right order can
reduce your blood sugar Spike from that
meal by
75% now from my experience this is
heavily overrated I've never seen a
75% lower hike from a meal just by
changing the sequence in which I eat
that meal but I have seen about 20 to
30% improvements if I eat my Foods in
the right order so here is what you want
to do always eat veggies first proteins
and fats second and any starches and
sugars must go last if you're having
pasta with fish broccoli avocado and
cookies for example start with the
broccoli then eat the avocado and fish
and leave the p pasta and the cookie at
the end now it's not always practical to
do exactly this because most of the time
a meal is combined from all these
components but when you're in a
restaurant for example they usually give
you bread on the table before they bring
the main meal that bread is almost
always heavily processed stripped out of
all the fiber the starch from that bread
gets to your bloodstream very fast so if
you don't want your blood sugar to
explode don't eat that bread at the
beginning get a portion of veggies or a
salad with some olive oil and vinegar
instead this is by far the best
appetizer you can have to avoid a big
blood sugar Spike from that main meal
whatever it is veggies are full of fiber
and that fiber just like the fiber in
the chia seeds which I absolutely love
will cause that the glucose molecules
will not be able to make their way to
your bloodstream as much and as quickly
the glucose goddess recommends to add
some olive oil vinegar or even cheese to
dress those vegetables to make them
taste good and to avoid you feeling low
energy a few hours after you eat the
meal and by the way the fat in the olive
oil as well as vinegar acts as another
shield to protect you from a big blood
sugar Spike more about vinegar in a
second let's conclude on hack six first
I completely agree on this one too meal
sequencing does matter if you live with
diabetes but again please don't override
this hack eating food in the right order
is not always enough it's best to
combine this hack with all the other
hacks in this video moving on to hack
number five to reduce blood sugar spikes
after meal eat slower and make breaks
between meals for a secret exercise this
hack can make a difference especially
when you go for a meal to a fancy
restaurant and you know you'll be eating
a menu full of carbs that will consist
of multiple courses appetizer main
course or even two main courses and a
dessert the slower you eat and the
longer breaks you make between the
individual courses the slower your blood
sugar will Spike you can always ask the
waiter to allow for a break between the
starter and the main course and then for
another break between the main course
and the dessert for someone like me who
is insulin dependent and need to inject
premal insulin eating slower and making
breaks is really powerful because I
allow for some time for that insulin to
kick in and it can more effectively deal
with those carbs that would normally
spike my blood sugars so this hack works
really well for insulin dependent
diabetics in my opinion but I have to be
honest with you I think that for those
who are not insulin dependent this hack
is not very powerful unless you combine
it with a secret exercise you can do
this exercise under the table while
sitting and Jesse mentioned this
exercise in one of her recent interviews
I actually made the video about this
exercise a few weeks ago too the
exercise is called a Solus push-up and
here is how you do it just sit at the
table with your knees at a 90Β° angle
raise your heels as high as you can get
it off the floor hold it really tightly
for one or two seconds and then lower it
back down and repeat the toes should be
touching the floor for the whole time I
totally agree with Jesse on this one too
Solus push-up is such a powerful
exercise to avoid that blood sugar Spike
from the meal or even to bring your
blood sugars down when you need to I did
an experiment and I tried this exercise
for 10 minutes it lowered my blood sugar
from 148 to 139 when I increased the
time from 10 to 20 minutes it lowered my
blood sugar even more by 23 mg per
deciliter and when I did this exercise
for 30 minutes it lowered my blood sugar
by 38 Mig per decil and the best thing
about this exercise is that you can do
it even in a restaurant under the table
and no one will really notice moving on
to hack number four eat sweet things
only as a desert sweet food is not
forbidden under the glucose goddess
method Jesse actually encourages people
to eat everything they love and
following these hacks to avoid those
blood sugar spikes she actually admits
that she loves sweets and she
specifically mentioned a chocolate cake
in her recent interview as her favorite
but her rule is to eat the cake or any
other sweet things like whole fruit as a
dessert after a balanced meal that has
some Fiber some protein and some healthy
fats in it and as a diabetic myself I
really love this approach I hate when
someone who doesn't have diabetes tells
people living with diabetes you're not
allowed to eat that because you have
diabetes what we're allowed to eat
whatever we want now I would probably
not go for a chocolate cake because I'm
not a big fan of processed foods but I
like to have some sweet fruits like
mango pineapple or banana and these have
pretty high glycemic index meaning if
you eat them especially on empty stomach
they will spike your blood sugar very
fast but if you eat them after a
balanced meal and cover those carbs with
Greek yogurt some nuts or chia seeds
pudding which is my absolute favorite
dessert you can reduce that blood sugar
Spike at least by a half it really does
make a difference all right moving on to
heck number three to avoid big postmeal
blood sugar spikes drink vinegar before
you eat Jesse claims and that's based on
scientific studies that if we have one
spoon of vinegar mixed in a glass of
water before the meal it can reduce the
glucose Spike from that meal by 30% and
also reduce the insulin Spike by 20% if
your body still produce insulin that is
because mine doesn't produce any insulin
I'm a type 1 diabetic now the reason why
vinegar is so helpful is that it
contains acidic acid which slows down
how quickly food breaks down into
glucose molecules and so the glucose
molecules don't go into our Liv stream
that fast Jesse also said is that the
acidic acid tells the muscles to
basically soak that glucose from our
bloodstream when it arrives there and
that's why vinegar should have such a
positive impact on the blood sugar
levels of course you don't need to drink
vinegar on its own you can include it in
your salad dressing which will also get
that fiber in your body and I approve of
this hack as well from my experience
vinegar doesn't really reduce my glucose
Spike by 30% but I've definitely seen
like 10 to 15% reduction in in that
blood sugar Spike so again this combined
with the other hacks is getting really
powerful moving on to hack number two
stop counting calories I'm not joking
Jesse doesn't really want you to think
of food in calories it's because
calories don't tell us anything about
what's actually in the food calories
also don't tell us anything about how we
will feed after eating certain Food
they'll tell us nothing about how the
food will impact our physical health
mental health and glucose levels and I
kind of agree I look at calories but
they are not really that important to me
there can be two different people eating
the exact same amount of calories a day
one person eating Whole Foods and the
other person eating fast food the person
eating fast food will have a lot more
blood sugar spikes they will have more
Cravings they might be more exhausted
not sleeping as well or even have mental
health issues now if you are trying to
lose weight of course it might be
helpful to still count calories while
eating healthy but let's be honest
living with diabetes we already have to
count carbs we need to calculate the
insulin dose we need to do so many
things do you really want to count
calories for the rest of your life on
top of all this I don't moving on to the
glucose goddess hack number one this one
is really powerful again and after that
I will share a hack of my own too which
I think is super important especially
for people with diabetes who are trying
to reduce that postmeal blood sugar
Spike but first Jesse heck number one
which is move after you eat it doesn't
matter what you do just get moving you
can go for a walk clean your apartment
play with a dog go to a gym do some
Solus pushup Jess is coming up with all
these suggestions just don't crash on
that sofa although it might feel
tempting after a good meal when you get
moving you will simply not allow your
blood sugars to spike because your
muscles will be taking away that Sugar
from your blood and that's why this is
so powerful again I completely agree
with this hack it's really effective for
us living with diabetes as well but
there is something that can be even more
effective for insulin dependent
diabetics and that is my bonus hack pre-
bolusing let me explain what it means
and how you can do it just look at your
blood sugar line on your continuous
glucose monitor and think of this line
as a rope whenever you eat and those
carbohydrates enter the bloodstream they
start pulling this rope up and your
blood sugar is rising insulin as well as
all other hacks we talked about today
pull that rope down the problem is that
most of the time people inject insulin
and start eating right away and when
they do that the carbs typically get
into the bloodstream much faster than
the insulin and the blood sugar spikes
by the time the insulin kicks in the
blood sugar is already too high and if
that happens to you all the time you
might want to inject your insulin 10
minutes before you eat or even 20
minutes before you eat the exact timing
really depends on what kind of insulin
you use what kind of food you eat and
how many of the other hacks in this
video you are doing quite honestly the
perfect timing might be different for
different people you should definitely
talk to your Healthcare professional and
maybe even experiment a bit to find The
Sweet Spot that's right if you take any
medication don't go too crazy don't
Implement all these hacks at once take
it step by step because you don't want
your blood sugar drop too low too fast
now while your doctor is ultimately
responsible for your medication for your
treatment it's worth noting that most
doctors don't have real life experience
living with diabetes they don't suffer
from this disease and that's why in the
next segment I'm going to show you 10
more blood sugar hacks that your doctor
probably doesn't know I lived with
diabetes for 35 years and these hacks
helped me bring my average blood sugar
from 350 all the way to 110 and my hba1c
went from 13.3% all the way to 5.5%
which was the result I got during my
last hba1c test starting with blood
sugar hack number 10 that your doctor
probably didn't tell you about you know
doctors are fantastic at many things but
they're not nutritionists they might not
fully understand how different foods
impact not only your blood sugar but
also your insulin sensitivity no matter
if you live with type one type two
pre-diabetes or any other form of
diabetes or even if you're a completely
healthy person we all have one thing in
common whenever we eat carbs our blood
sugar goes up it's completely natural
but did you know that not all carbs are
created the same different carbs are
doing different things to our blood
sugar I'm talking good carbs and bad
carbs take raspberries and oranges for
instance a small portion of each has
exactly 12 G they're both healthy but
one of these two options is better for
your blood sugar do you know which one
yes it's raspberries but wait so how can
we tell which foods are good and which
foods are bad when it comes to blood
sugar SP spikes well we need to look at
something called glycemic index in our
example average rasberries have a
glycemic index of 24 while an average
Orange has a glycemic index or GI of 35
foods that rank lower on the GI scale
like the rasberries we talked about
Spike blood sugar slower than the foods
who rank higher on the GI scale so my
hack number 10 is pick foods with lower
glycemic index whenever you can now
please don't get me wrong I'm not saying
orange is are bad for you and you should
never eat them again trust me there are
much worse things you can eat than
oranges what I am saying is that you
might want to create a little cheat
sheet with GIS of the foods that you eat
most often put it on your fridge or save
it on your phone this kind of cheat
sheet might help you choose the better
cars with lower GI next time you're
about to eat a snack or go grocery
shopping now if you like to eat foods
with high GI like potatoes pasta or
bread don't worry there are some
Advanced hacks you can can do to still
be able to eat those and not have your
blood sugar Spike too fast I'm going to
talk about these Advanced hacks a bit
later so keep watching here comes
another blood sugar hack that your
doctor probably didn't mention to you
this one also helps you fight against
those nasty blood sugar spikes after you
eat a meal but it also on top of that
helps you fight insulin resistance if
you keep doing this hack your body will
become more insulin sensitive and it
will be able to use insulin more
effectively so you will need eat less
insulin at the end of the day works
literally for everyone now the food that
you eat plays a major role in how
insulin sensitive you will be and again
when it comes to insulin sensitivity we
have good foods and bad foods take an
instant cereal versus a homemade oat
meal made from whole grain steel cut
oats and some fresh fruit if you ate one
of these meals for breakfast every
morning for a few years the instant
cereal would probably make you more
insulin resistant while the homemade
oatmeal would probably make you more
more insulin sensitive so my hack number
nine is pick Whole Foods or foods that
are minimally processed whenever you can
an easy way to do it is simply buy foods
that you can find in the store in the
same form that you would find them in
nature and for any packaged food read
the ingredient list on the food label if
there are too many ingredients including
chemicals and any wordss you don't
recognize that food is probably Ultra
processed and I would stay away from it
another powerful blood sugar hack your
doctor probably doesn't know how to
count carbs and how to do it right sure
your doctor might have dropped that
watch those carbs bump on you or even
tell you how many carbs a day you should
eat but did they actually teach you how
to properly count carbs probably not and
that's a shame because knowing exactly
how many carbs you eat makes the blood
sugar game so much easier especially if
you're an insulin dependent diabetic so
let me show you how to do it right this
is a food label that I found on a can of
chickpeas you can see that one serving
of this cheick piece has 16 G of total
carbohydrates but that's not where our
carb counting ends one serving on this
cheekpiece also has 5 G of fiber and
fiber is a type of carbohydrate that
your body can't digest so it does not
affect your blood sugar levels and
that's why I will go ahead and subtract
these 5 gr of fiber from the total
carbohydrates this will get us to 11 G
of net carbohydrates per survey which is
what we really care about now you see
that the serving size noted on the food
label is 130 G which is about half a cup
so next thing we need to consider is are
we really going to eat half a cup of
this chickpea or are we maybe going to
eat a whole cup if we're going to eat a
whole cup we need to multiply 11 net
carbs by two which gets us to 22 net
carbs you see carb counting is not that
straightforward and sometimes you need
to do a bit of calculation now what if
your food is not packaged and there is
no food label what should you you do
well there is one great tool that I
really like to use and that's a website
called My Fitness P this site has a
database of countless food items and
I'll put the link to it down below for
you now please don't get me wrong I'm
not saying that the only way to manage
your blood sugars is to go low carb
absolutely not many people are on low
carb diet and it works great for them
but it's definitely not the only way to
manage your diabetes Well because there
are many Hecks to keep your blood sugar
low while still eating lots of carbs so
moving on to blood sugar hack number
seven my doctor never mentioned this one
to me but it helps me so much to keep my
blood sugar in the ideal range more
often to be able to do this hack you
need to divide your day into two time
Windows one during which you eat and one
during which you don't eat your fasting
window can be 12 hours 18 hours or 24
hours which is what I've been doing
lately I eat my dinner at 6:00 p.m. and
I don't eat anything until the dinner on
on the next day again at 6:00 p.m. so
heck number seven is time restricted
eating AKA intermittent fasting now of
course I don't do this every day and I'm
not saying you absolutely need to do
this but I want to give you three
reasons why I am doing it and why it
works for me number one I noticed that
fasting in general can help improve my
insulin sensitivity number two during
the time when I don't eat my blood sugar
don't Spike and so it's much easier for
me to keep my blood sugar in the ideal
range without any hiccups a lot more
time and number three because I'm an
insulin dependent type 1 diabetic I need
to administer basil insulin every day in
theory if my basil insulin dose is
correct my blood sugar during that 2
24hour fast should be pretty much
straight line and if it's not straight
line during those 24 hours it shows me
that maybe I need to tweak my basil
insulin a little bit now if you haven't
done intermittent fasting yet and want
to give it a try please do your own
research research and consult a healthc
care professional before you get started
don't go crazy too fast just because I
told you I do it okay now moving on to
another blood sugar hack your doctor
probably didn't mention to you it's the
carbs we already talked about that
usually steal the spotlight but there is
another component of your meal that has
quite an impact on your blood sugar
levels and that's protein you can find
protein in things like meat or legumes
and it is an essential nutrient for
muscle building and overall health but
did you know that protein does raise
blood sugar it really does and that adds
another layer of complexity into the
whole blood sugar control game as you
can see in this graphic proteins don't
raise glucose immediately they only
really raise your blood sugar a few
hours after you eat them but despite
that my hack number six is add protein
on your plate why because protein
provides a slow release of glucose it
will prevent those sharp spikes from
carb heavy meals that are the most
harmful when you add protein you will
have a more balanced meal and a more
balanced blood sugar now going back to
our Chek pea food label this actually
looks quite good because it does have 5
g of protein per serving but be careful
because just like with the carbs there
are good proteins and bad proteins I
personally prefer lean proteins so
things like beans uh lentil uh chicken
breast or the kind of protein we can
find in eggs seafood and fish now having
said all this we need to be mindful of
of that delayed blood sugar Spike caused
by proteins especially if you're an
insulin dependent diabetic you might
want to take that into account we
already covered carbs and protein but I
want to quickly dive into the world of
fats fats on their own have minimal
impact on your blood sugar but don't
skip this part because they do play a
crucial role in the overall blood sugar
control game as you can see in this
graphic fats don't immediately convert
into glucose and don't Spike blood sugar
like carbs do they're providing a very
steady and slow release of energy this
stability can be a GameChanger in
maintaining consistent blood sugar
levels fats play the role of traffic
cops in our digestive system picture
this you've got a mix of carbs proteins
and fats on your plate fats are the one
who step in and say hey carbs hold on
you're moving too fast and they slow
down that blood sugar Spike so blood
sugar hack number five your doctor
probably doesn't know is that adding a
moderate amount of healthy fats on your
plate can help a achieve a more stable
blood sugar the kinds of fats I consume
most often are of course the minimally
processed ones things like avocado nuts
salmon Greek yogurt things like that or
extra virgin olive oil of course but I
try to keep the healthy fats in
moderation and not overdo it the reason
why is that I noticed if I eat too much
fats then my insulin sensitivity is not
that good and when I eat the meal That's
Heavy in carbs and heavy in fats at the
same time and the prime example of this
is pizza my blood sugar will keep Rising
even a few hours after I eat it and it
will not go down for a very long time
and this is pretty much impossible to
handle for any kind of type 2 or
pre-diabetic body and very challenging
for me as an insulin dependent diabetic
because although I can inject myself
with insulin externally it's very
difficult to get the timing right I also
try to stay away from any kind of
heavily processed trans fats including
in many fried foods and I also don't
like too many deli meats and cheeses
which have a lot of saturated fat and
again I don't like that negative impact
of these items on my insulin sensitivity
moving on to another blood sugar hack
your doctor probably doesn't know and we
need to bring another component of your
meal into conversation fiber fiber just
like fat has minimal effect on your
blood sugar levels on its own but it
does play a crucial role in the overall
blood sugar control game the reason why
is not only that fiber is the kind of
carbohydrate that your body can't digest
so it doesn't Spike blood sugar but
foods rich in soluble fiber make you
feel full plus they will act as another
cup slowing the traffic in your
digestive system and slowing down that
blood sugar Spike from the other carbs
so hack number four is add more fiber to
your meals now going back to our