What If You Totally Stop Eating Sugar For 30 Days?

Summary

在这个视频中，我们探讨了连续30天戒糖可能带来的广泛益处以及戒糖过程中可能遇到的挑战。首先，由于糖的成瘾性，戒糖初期可能会经历一些戒断症状，但这些是暂时的。戒糖后，身体将开始燃烧脂肪，从而更快地适应脂肪作为能量来源，提高新陈代谢的灵活性。坚持30天戒糖有助于改变饮食习惯，避免旧习惯的复发。此外，戒糖不仅有助于减重，还能改善情绪、提高专注力、稳定能量水平，并减少对外部物质的依赖。视频中还讨论了不同类型的糖（如蜂蜜、龙舌兰糖浆、枫糖浆、糖蜜和甘蔗汁）以及它们与健康的关系。最后，视频鼓励观众接受30天无糖挑战，并分享他们的体验，以激励他人也能通过改变饮食习惯来改善生活质量。

Takeaways

• 🚫 停止摄入糖分可能会导致戒断反应，因为糖分会触发大脑的奖赏中心，类似于毒品。
• ⚡ 停止糖分摄入后，身体会暂时缺乏能量来源，但很快就会开始燃烧脂肪，从而适应脂肪作为能量来源。
• 🍬 坚持30天不摄入糖分有助于改变习惯，避免短期改变后又回到旧习惯，从而抵消了所有益处。
• 🏃 对于活跃的运动员来说，糖分摄入的削减需要根据个人的运动强度和身体需求来调整。
• 🍞 面包、米饭和意大利面等淀粉类食物虽然也含“糖”，但与直接摄入糖分相比，它们的影响有所不同。
• 🍎 水果中的糖分与添加糖不同，对于胰岛素抵抗或糖尿病前期的人来说，水果可以适量食用，但需注意总体糖分摄入量。
• 🧠 减少糖分摄入可以改善情绪、提高专注力和稳定能量水平，避免血糖波动带来的影响。
• 💪 长期减少糖分摄入有助于提高身体代谢灵活性，使身体能够从多种食物来源获取能量。
• 👀 减少糖分摄入还可能带来更好的视力，因为高血糖可能会影响视网膜的血管。
• 🌱 戒断糖分后，人们的味蕾会得到重置，能够更深刻地体验食物的天然风味。
• 💰 戒断糖分可能会带来经济上的节省，因为更健康的饮食习惯通常不需要大量摄入高糖食品。

Q & A

如果一个人停止摄入糖分30天，可能会发生哪些变化？

停止摄入糖分30天可能会经历戒断反应、能量暂时缺乏、体重减轻、情绪改善、更稳定的精力、减少对外部物质的依赖、提高新陈代谢灵活性、改善消化健康、减少胰岛素抵抗、降低非酒精性脂肪肝疾病的风险等。

为什么说糖分是一种容易上瘾的物质？

糖分会触发大脑中的愉悦感受器，激活大脑中的奖赏中心，类似于海洛因和可卡因等强效药物的作用，因此很容易上瘾。

为什么说加工和精炼后的糖比天然糖更有害？

加工和精炼后的糖可以绕过正常的身体调节机制，导致人们容易过量摄入，从而增加了对糖的依赖性，长期大量摄入可能导致健康问题。

为什么说果糖对肝脏有害？

果糖是唯一能由肝脏处理和分解的物质之一，大量摄入果糖会对肝脏造成负担，类似于大量饮酒，是导致非酒精性脂肪肝疾病的首要原因。

如果我想避免摄入糖分，是否也应该避免食用蜂蜜和枫糖浆？

如果你想避免糖分，那么应该避免食用蜂蜜和枫糖浆，因为尽管它们是天然产品，含有一些额外的营养成分，但在糖分组成上与白糖没有实质性区别。

为什么说淀粉类食物（如面包和米饭）与直接的糖分摄入不同？

淀粉类食物是由葡萄糖分子组成的复杂碳水化合物，虽然它们在口腔中咀嚼时就会迅速分解，导致血糖快速上升，但它们不含有果糖，因此相比含有果糖的糖分，淀粉类食物对肝脏的影响较小。

对于糖尿病患者或者体重过重的人来说，他们应该如何调整饮食中的糖分摄入？

糖尿病患者或者体重过重的人应该严格避免摄入蔗糖、所有添加糖以及淀粉类食物，以减少血糖上升和肝脏负担。

对于体重偏轻的人，他们是否可以适当摄入一些淀粉类食物？

体重偏轻的人可以适当增加一些淀粉类食物的摄入，因为他们的身体可能更适合这种饮食，但并不意味着这些食物应该成为饮食的基础。

为什么说完全停止摄入糖分可能有助于改善味觉？

当人们停止摄入糖分后，他们的味觉会逐渐重置，开始能够更敏感地感知食物的自然风味，从而提高对食物味道的享受。

停止摄入糖分30天的挑战是否可能带来成本节约？

尽管健康食品可能稍微贵一些，但由于人们会减少过度进食，最终可能会节省金钱。此外，停止摄入糖分还可能改善视力，减少因高血糖引起的视网膜血管肿胀问题。

如果我已经完成了停止摄入糖分30天的挑战，我应该怎么做？

如果你已经完成了挑战，可以在评论区分享你的经历，告诉其他人你的改变和收获，这对于激励他人和证实改变生活方式的有效性非常有帮助。

Outlines

00:00

😀 停止摄入糖分30天的益处及挑战

本段讨论了完全停止摄入糖分30天可能带来的益处，包括经历戒断症状、身体适应使用脂肪作为能量来源、提升新陈代谢灵活性、改变饮食习惯等。强调了糖分的成瘾性，以及如何通过完全戒断而非逐步减少来克服对糖的依赖。

05:01

😉 糖分对情绪和能量水平的影响

这段内容讲述了停止摄入糖分后，人们可能会经历的情绪和能量水平的变化，如情绪更稳定、能量更持久。同时，讨论了对糖分成瘾性的处理方法，建议立即完全停止摄入糖分，避免触发对糖的渴望。

10:06

😋 糖的不同类型及其对健康的影响

本段详细解释了糖的化学结构，包括蔗糖、果糖和葡萄糖，以及它们如何影响血糖和肝脏健康。讨论了各种替代糖源（如蜂蜜、龙舌兰糖浆、枫糖浆、糖蜜和甘蔗汁）与白糖的比较，并指出它们在化学成分上的相似性。

15:08

🏃‍♂️ 糖分对运动表现和消化健康的影响

这段内容讨论了糖分对运动表现的影响，如提高耐力和整体性能，因为身体学会使用脂肪作为更持久和稳定的燃料。同时，提到了糖分摄入对消化健康、生物群落多样性和免疫功能的益处，以及减少胰岛素抵抗和非酒精性脂肪肝疾病的风险。

20:13

🤔 根据个人代谢状况调整糖分和淀粉的摄入

本段强调了个体差异，说明了根据个人的代谢状况（如胰岛素抵抗、糖尿病风险）来调整糖分和淀粉摄入的重要性。讨论了不同个体对糖分摄入的不同反应，并提供了关于何时应该避免或包含淀粉类食物的建议。

25:19

🍓 关于水果、乳制品和甜味剂的摄入建议

这段内容提供了关于水果、乳制品和甜味剂摄入的具体建议，指出了水果和蔬菜不应被视为同一类别，并强调了控制水果摄入量的重要性。同时，讨论了对咖啡、牛奶和甜味剂摄入的建议，以及在戒糖期间可能体验到的味觉变化和成本节约。

🌟 30天无糖挑战及其潜在的积极影响

最后一段鼓励观众接受30天无糖挑战，并分享了戒糖可能带来的积极变化，如改善视力和整体健康。强调了改变饮食习惯对生活质量的潜在影响，并鼓励观众分享他们的体验，以激励他人。

Keywords

💡戒糖

戒糖是指完全停止摄入糖分的行为。在视频中，戒糖30天被强调为一种可以带来广泛益处的健康挑战。戒糖不仅可以帮助人们减少对糖的依赖，还可以改善身体代谢、提升能量稳定性，并有助于减肥。

💡成瘾性

成瘾性描述了某些物质或行为对个体的强烈吸引力，使得个体难以抗拒重复使用或执行的冲动。视频中提到，糖因其能够触发大脑的奖赏中心，具有类似于毒品如海洛因和可卡因的成瘾性，这是许多人难以戒糖的原因之一。

💡代谢灵活性

代谢灵活性是指身体能够从多种不同的能源中获取能量的能力。视频中提到，当人们停止摄入糖分后，身体会开始燃烧脂肪，从而变得更加代谢灵活。这种灵活性意味着身体能够更有效地利用脂肪作为能量来源，而不仅仅依赖于糖分。

💡炎症

炎症是身体对损伤或感染的自然反应，通常伴随着疼痛、肿胀和发红。视频中提到，减少糖分摄入可以降低身体的炎症水平，从而减少关节痛和其他疼痛症状。

💡胰岛素抵抗

胰岛素抵抗是指身体对胰岛素的反应减弱，导致血糖水平升高的一种状态。视频中强调，减少糖分和含果糖的摄入是降低胰岛素抵抗的关键，这有助于预防2型糖尿病和其他相关疾病。

💡非酒精性脂肪肝病

非酒精性脂肪肝病是一种与过量摄入果糖有关的健康问题，表现为肝脏中脂肪的积累，但并非由酒精消费引起。视频中提到，过量摄入果糖是导致非酒精性脂肪肝病的主要原因。

💡淀粉

淀粉是一种复杂碳水化合物，由多个葡萄糖分子组成。视频中提到，淀粉在口腔中开始被分解，能够迅速提高血糖水平。尽管淀粉不含有果糖，但它仍然能够快速提高血糖，因此对于糖尿病患者和胰岛素抵抗的人来说，淀粉的摄入需要谨慎。

💡血糖

血糖是指血液中的葡萄糖含量。视频中讨论了血糖水平的调节，以及如何通过减少糖分摄入来降低血糖，从而改善健康。高血糖是糖尿病和其他代谢疾病的一个重要指标。

💡血糖指数

血糖指数（Glycemic Index, GI）是衡量食物中碳水化合物对血糖水平影响的指标。高GI食物会迅速提高血糖水平。视频中提到，高果糖玉米糖浆的GI值比白糖高，因为它的分子结构使得葡萄糖可以立即被吸收。

💡天然甜味剂

天然甜味剂指的是来自自然来源的糖替代品，如蜂蜜、枫糖浆、龙舌兰糖浆等。虽然这些甜味剂被认为比精炼糖更健康，但视频中指出，它们的糖分组成与白糖相同，因此在戒糖期间也应该限制摄入。

💡水果

水果是健康饮食的一部分，但视频中提到，水果中的天然糖分也应该在戒糖期间受到限制。对于不同的人，水果的适宜摄入量会有所不同。对于血糖控制良好的人，适量食用水果是可以接受的，但对于糖尿病患者或胰岛素抵抗的人来说，应该更加谨慎。

Highlights

停止摄入糖分30天可能会带来显著的健康益处。

糖分具有成瘾性，触发大脑的奖赏中心，类似于海洛因和可卡因。

停止糖分摄入后，身体可能会经历暂时的能量缺乏，但很快会开始燃烧脂肪。

30天无糖挑战有助于改变习惯，避免短期效果后恢复旧习惯。

糖分的成瘾性意味着最好立即完全停止摄入，而不是逐渐减少。

糖分摄入与非酒精性脂肪肝病的高发率有关。

不同类型的糖分（如蜂蜜、龙舌兰糖浆、枫糖浆）在化学成分上与白糖无显著差异。

淀粉类食物（如面包、米饭）虽然含有复杂碳水化合物，但也会迅速分解成葡萄糖，快速提升血糖。

减少糖分摄入可以改善消化健康，增强免疫系统功能。

糖分摄入与胰岛素抵抗有关，减少糖分摄入有助于降低胰岛素抵抗。

根据个体的代谢状况，对于淀粉类食物的摄入建议会有所不同。

对于瘦弱或难以增重的人来说，适量摄入淀粉类食物可能是有益的。

糖尿病患者应严格避免所有碳水化合物，特别是蔗糖和淀粉。

即使只是少量的糖分，如果会引起强烈的渴望，也可能需要避免。

糖分摄入的减少可以改善视力，因为高血糖可能导致视网膜血管肿胀，影响视力。

挑战30天无糖生活，可能会带来意想不到的积极变化。

减少糖分摄入可能会节省开支，因为健康食品虽然价格可能更高，但更耐消耗，且有助于避免过量摄入。

随着对糖分的去除，人们的味蕾会得到重置，能够更深刻地体验食物的天然风味。

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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