Hi, welcome to type 2 diabetes number 8.
Today we are going to look a foods that can raise your blood sugar like a boss.
I made a video last week on sugar, and a lot of you were like... yeah i get it.
But then, what about carbs?
And can you give us some examples of things that we should avoid.
So today I will tell you how we classify foods according to their impact on your blood and
tell you which ones to avoid if you are trying to lose weight or have type 2 diabetes.
Now there are two measurements that we use: One is Glycemic index and the other one is
Glycemic load.
A lot of people confuse them.
But I’ll make it easy for you, today.
Glycemic index is a measurement of how fast what you eat changes to blood sugar, changes
to glucose.
But how do we know that?
We compare it to glucose, that has a value of 100.
Because it’s....well glucose.
Anything that you eat that changes to blood sugar has a number: if that number is 70 or
more, it raises your blood sugar really fast, almost like glucose.
Now, anything from 56 to 69, we call it moderate, and 55 or less has a very low impact on your
blood sugar, after eating.
Now let’s look at some examples.
If we look at fruits, for example, we see that apples and oranges are much safer than,
let’s say,watermelons and bananas when it comes to raising your blood sugar.
And I think that's why they say one apple a day keeps the doctor away, right?
It doesn’t say one banana or...
If you look at vegetables, you’ll see that all the green ones that your that your mother
was trying to make you eat when you were young are good.
So call her and say thank you!
And now pause the video.
And let’s have a minute of silence for all the potatoe lovers, that do not know they
have been drinking glucose every single day.
I am very sorry for their pancreas.
I think we should call it some kind of organ abuse; pancreas abuse.
Now if you look at grains and bread.
They are almost as bad as potatoes and are very close to glucose.
Most beans and nuts are safe.
Some dairy products are ok, most of them.
Pasta is looking good here but...you know, we will talk about it later.
And as expected most all the sugary stuff raise your blood sugar pretty quickly.
Now, if you consider glycemic index, and use it when you’re choosing the food that you
eat, you’re doing great.
It’s better than nothing, right?
But we need to take it to the next level.
So we will look at glycemic load.
This one tells you how fast, but this one will tell you how fast and how much.
So we have how fast, which is Glycemic index and how many grams of carbs are in the food.
Now, of course we need to divide it by 100 just to make it more professional.
But it doesn't change anything.
Doctor stuff!
Anything that is 20 or more is high, 11- 19 is moderate, and then, 10 or less is low
Now, for you to understand why this one is better than glycemic index, we will go back
to watermelon.
Watermelon has a GI of more than 70.
So that means It is fast.
It changes to sugar quickly!
Now, the problem is that when it starts, it starts fast.
But it doesn’t have a lot of carbs, to change to sugar.
Most of the watermelon is water.
So for the glycemic load, it’s not red.
It’s green.
Because even though it starts fast, it doesn’t have a lot of carbs to change to glucose.
So it is still green.
But when we look at pasta.
We see that it has a glycemic index of 40 or 50 something, gright?
It starts with green.
But because it has too many grams of carbs, it will keep going.
So, at the end of the day, if you eat pasta, you will have a higher blood sugar than watermelons.
If you eat the same amount.
Now there is one more thing to consider.
We went from how fast to... how fast times how many grams in that food.
We should add one more.
How much you eat.
Because if you look at bread, right?
On that table.
It looks like the glycemic load of bread is pretty low.
But look at the grams They are talking about 30 grams of bread.
Now… who eats 30 grams of bread?
A lot of people eat like 200-300 grams of bread.
So, it is ten times seven.
Now that you understand this, I will put a link to this table, if you want to take your
time with it.
We didn’t talk about meat and fats and stuff like that because they don’t have carbs.
They normally don’t raise your blood sugar.
But if they are healthy or not, That’s another subject, right.
For me personally when I told you that I keep half of my plate filled with vegetables, it’s
not because I like vegetables more than rice.
But it’s because I know that they are just better, healthier.
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people can see it.
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Have a blessed week!
Bye