Does A Ketogenic Diet Help Diabetes Or Make It Worse? [c39689]

The Power of Whole Foods: Balancing Blood Sugar for Optimal Health

When it comes to maintaining healthy blood sugar levels, whole foods play a vital role. A well-planned diet rich in unprocessed is 124 a high blood sugar level foods can help regulate blood sugar and prevent fluctuations that may lead to chronic diseases.

Understanding the Ideal Blood Sugar Range

Before we dive into how whole foods can manage blood sugar, it's essential to understand what constitutes a healthy range. The American Diabetes Association recommends that people with diabetes aim for a fasting blood glucose level below 100 mg/dL and an A1C (average blood glucose) of less than 7%. For non-diabetics, the normal range is typically between 70-99 mg/dL after an overnight fast.

The Science Behind Whole Foods and Blood Sugar Regulation

Whole foods are packed with essential nutrients like fiber, vitamins, and minerals that play a crucial role in regulating blood sugar. Fiber-rich foods such as fruits, vegetables, whole grains, and legumes slow down the absorption of glucose into the bloodstream. For example, consuming 10 grams of psyllium husk can lower postprandial (after meal) glycemia by an average of 21%.

The Impact of Whole Foods on Blood Sugar Fluctuations

A diet high in processed foods, added sugars, and saturated fats is a common culprit behind blood sugar spikes. In contrast, whole foods are rich in antioxidants and phytochemicals that help reduce oxidative stress and inflammation associated with insulin resistance.

Whole grains like quinoa, brown rice, and oats contain fiber and magnesium that can lower fasting glucose levels by 12-20%. Fatty fish such as salmon, mackerel, and sardines provide omega-3 fatty acids that have anti-inflammatory properties beneficial for blood sugar control.

The Role of Whole Foods in Preventing Insulin Resistance

Insulin resistance is a precursor to type 2 diabetes. Consuming whole foods can help improve insulin sensitivity by up to 25%. The fiber content in fruits and vegetables helps slow down glucose absorption, allowing the body more time to produce adequate amounts of insulin.

For instance, consuming an apple (4 grams of fiber) with almond butter provides sustained energy release while keeping blood sugar under control. Similarly, incorporating green leafy vegetables like spinach and kale into your meals can improve metabolic health by activating AMP-activated protein kinase, a master regulator of glucose metabolism.

Maintaining Healthy Blood Sugar Levels Through Exercise

Regular physical activity is crucial for regulating blood sugar levels. However, when combined with whole foods rich in fiber and essential nutrients, the results are even more remarkable. A 30-minute walk or jog after meals can lower postprandial glycemia by up to 20% compared to sedentary behavior.

Furthermore, strength training exercises like weightlifting or bodyweight workouts have been shown to increase muscle mass, thereby enhancing glucose uptake and insulin sensitivity. For example, incorporating a weekly session of HIIT (high-intensity interval training) can improve blood sugar control and reduce cardiovascular risk by up to 40%.

Whole Foods for Sustained Energy Release

Foods high in protein like lean meats, fish, eggs, tofu, and legumes help maintain stable energy levels while preventing blood sugar spikes. Protein-rich foods stimulate the release of hormones that signal satiety (fullness), thereby reducing overall calorie intake.

Combine this with complex carbohydrates from whole grains and vegetables for sustained glucose release and reduced insulin resistance. For instance, a slice of chicken breast or tofu stir-fried with colorful veggies provides protein to sustain energy levels while balancing blood sugar.

Achieving Optimal Blood Sugar Balance

Eating foods that promote balanced nutrition 6.4 fasting blood sugar helps regulate hormonal imbalances associated with blood sugar fluctuations. Aiming for 25-30 grams of fiber per day through whole, minimally processed foods ensures sustained glucose release and prevents rapid spikes in insulin resistance.

Combine this diet plan with regular exercise sessions aimed at improving cardiovascular health, like walking or jogging after meals, to enhance the effects on blood sugar control. Lastly, make healthy lifestyle choices by getting enough sleep (7-8 hours per night), reducing stress through relaxation techniques like yoga or meditation, and maintaining a moderate weight for optimal metabolic function.

The key takeaway here is that whole foods can play an essential role in managing blood sugar levels blood sugar of 123 when combined with regular physical activity. By incorporating the nutrient-dense meals outlined above into your diet plan, you'll be on track to achieving balanced energy release while keeping insulin sensitivity intact.

Keto diets put to the test for diabetes reversal. New subscribers to our e-newsletter always receive a free gift. Get yours here: I tried to think of all the ways to describe it. If you can think of a better metaphor, please let me know! This was the final video in my 7-part keto series. Be sure to catch up on the rest if you missed any: • Is Keto an Effective Cancer-Fighting Diet? ( • Keto Diet Theory Put to the Test ( • Keto Diet Results for Weight Loss ( • Is Weight Loss on Ketosis Sustainable? ( • Are Keto Diets Safe? ( • Keto Diets: Muscle Growth and Bone Density ( What can we do about diabetes? Here are a few videos to get you started: • How Not to Die from Diabetes ( • Plant-Based Diets and Diabetes ( • What Causes Insulin Resistance? ( • Diabetes as a Disease of Fat Toxicity ( • What Causes Diabetes? ( • Plant-Based Diets for Diabetes ( • Eggs and Diabetes ( • Fish and Diabetes ( • Diabetics Should Take Their Pulses ( • How to Prevent Prediabetes from Turning into Diabetes ( • Curing Painful Diabetic Neuropathy ( • When Drugs & Diets Don't Lower Diabetes Deaths ( • Reversing Diabetes with Food ( • Diabetes Reversal: Is It the Calories or the Food? ( • Is Ginger Beneficial in a Diabetic Diet? ( • Benefits of a Macrobiotic Diet for Diabetes ( Have a question about this video? Leave it in the comment section at and someone on the NutritionFacts.org team will try to answer it. Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics. If you’d rather watch these videos on YouTube, subscribe to my YouTube Channel here: Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution! -Michael Greger, MD FACLM Captions for this video are available in several languages. To find yours, click on the settings wheel on the lower-right of the video and then "Subtitles/CC." Do you have feedback about the translations in this video? Please share it here along with the title of the video and language: To view the subtitles in transcript format, click on the ellipsis button below the video, choose "Open transcript", and select the language you'd like to view them in. Image credit: Quinn Dombrowski / flickr #ketodiet #keto #drgreger • Subscribe: • Donate: • Podcast : • Facebook: www.facebook.com/NutritionFacts.org • Twitter: www.twitter.com/nutrition_facts • Instagram: www.instagram.com/nutrition_facts_org • Books: • Shop: