Два года замеров сахара. 20 главных инсайтов — Transcript

Full transcript

1. 0:00I monitored my blood sugar every minute
2. 0:02for two years. This is a large edition
3. 0:04of 20 insights in 3 minutes. Snacking
4. 0:06on fruit can cause a significant spike
5. 0:08in blood sugar. Pure carbohydrates
6. 0:10always cause a higher and sharper spike
7. 0:12. You can reduce it by adding Greek
8. 0:14yogurt or dark chocolate. For the same
9. 0:16reason, eating only carbohydrates for
10. 0:18breakfast, such as porridge, will
11. 0:19quickly make you hungry again, and
12. 0:21there's a high risk of energy
13. 0:22fluctuations throughout the day.
14. 0:23Balance protein, fiber, and fat. Lemon
15. 0:26juice and vinegar with motherwort
16. 0:28before eating carbohydrates didn't
17. 0:30reduce the sugar spike; in fact, they
18. 0:31increased it. Lemon juice by about 20%,
19. 0:34and vinegar by as much as twice as much
20. 0:36. Drinking wine with dinner reduces the
21. 0:38blood sugar spike from carbohydrates
22. 0:39consumed that evening. However, the
23. 0:41next morning, overall fasting sugar
24. 0:43levels will be higher, especially if
25. 0:45you had dessert after dinner. Psyllium
26. 0:47should be steeped in water for 20-30
27. 0:49minutes for maximum effect. Drink it
28. 0:51and then continue eating carbohydrates.
29. 0:53The spike will be reduced by 20-30%.
30. 0:55Nothing has yet been invented that's
31. 0:57better than physical activity for
32. 0:58reducing the blood sugar spike from
33. 1:00food. For example, a walk after a meal
34. 1:01reduces the spike in blood sugar from
35. 1:03dessert by half, and if you eat it
36. 1:04during a walk, it triples it. Honey
37. 1:06raises blood sugar almost as much as
38. 1:08regular table sugar. 15 grams of sugar
39. 1:10raised my blood sugar by 1.2 mmol,
40. 1:12while 15 grams of honey raised it by
41. 1:14one. The order of meals matters. If you
42. 1:16want to get the most energy for as long
43. 1:18as possible, you should first eat
44. 1:20vegetables with protein and healthy
45. 1:21fats, and only then eat a
46. 1:22carbohydrate-rich side dish. Freezing a
47. 1:24side dish reduces the spike in blood
48. 1:26sugar by 20-30%, just like simply
49. 1:27chilling it in the refrigerator.
50. 1:30Plant-based milks also raise blood
51. 1:32sugar like soda. It's important to pay
52. 1:34attention to the carbohydrate content.
53. 1:36Some brands have around 2 grams of
54. 1:37carbohydrates or even less, while
55. 1:39others have up to nine. Popular protein
56. 1:41bars without added sugar do indeed
57. 1:43raise blood sugar levels significantly,
58. 1:45but not all of them. The al dente
59. 1:46principle applies to more than just
60. 1:48pasta. Overcooked grains raise blood
61. 1:50sugar levels more than slightly
62. 1:51undercooked ones. Whole grain rice
63. 1:53raises blood sugar levels almost as
64. 1:54much as processed white rice.
65. 1:56Four-minute quick oats raise blood
66. 1:58sugar levels 30%higher than
67. 1:59forty-minute whole grain oats. The
68. 2:02smaller the potato, the less of a blood
69. 2:03sugar spike they produce, up to 40%.
70. 2:06The best side dishes for blood sugar
71. 2:08control are legumes, lentils, and, well
72. 2:11, beans. More protein, more fiber.
73. 2:14Fewer carbs, less of a sugar spike.
74. 2:15Fruit ice cream raises blood sugar
75. 2:17levels three times more than butter.
76. 2:19Cinnamon actually reduces the sugar
77. 2:21spike by about 25%, to be precise.
78. 2:23Bread made from ground flaxseed and
79. 2:25flaxseed almond flour have virtually no
80. 2:27effect on blood sugar levels. Whole
81. 2:28grain bread raises blood sugar levels
82. 2:30about half as much as white bread. Bell
83. 2:32peppers beat kiwis in the battle for
84. 2:34the best source of vitamin C. Peppers
85. 2:35and rosehip infusion had no effect on
86. 2:37blood sugar, while kiwis raised my
87. 2:39blood sugar by 0.5 mmol. Of the berries
88. 2:40, molida raised my blood sugar the
89. 2:42least. I measured the results on 200g
90. 2:44portions and tried raspberries,
91. 2:45strawberries, blueberries, and cherries
92. 2:47.