Alternative Sweeteners: Monk Fruit, Stevia, Erythritol & Xylitol – Dr. Berg [b2007f]

The Blood Sugar Balance: How Exercise Helps Maintain Healthy Levels

Regular physical activity is essential for maintaining a healthy blood sugar level. When we exercise, our body becomes more responsive to insulin, which helps regulate blood sugar levels. This is especially important for individuals with diabetes or prediabetes who struggle to manage their glucose levels.

Understanding the Impact of Insulin Resistance on Blood Sugar Insulin resistance 132 average blood sugar occurs when our cells become less responsive to insulin, leading to high blood sugar levels. Exercise has been shown to improve insulin sensitivity in as little as 6-12 weeks of regular physical activity. Studies have demonstrated that exercise can increase muscle glucose uptake by up to 20%, reducing the amount of glucose available for absorption into the bloodstream.

Foods That Help Regulate Blood Sugar A well-balanced diet is crucial for maintaining healthy blood sugar levels, but certain foods can also help regulate blood sugar spikes and dips. Fiber-rich foods like fruits, vegetables, whole grains, and legumes have been shown to slow down glucose release from food into the bloodstream. Omega-3 fatty acids found in fish oil supplements may also improve insulin sensitivity.

The Role of Supplements in Maintaining Healthy Blood Sugar Levels Certain vitamins and minerals play a crucial role in regulating blood sugar levels. Vitamin D has been linked to improved insulin sensitivity, while chromium supplementation has been shown to reduce fasting glucose levels by up to 28%. Magnesium deficiency is common among individuals with type 2 diabetes, and supplementing with magnesium may help improve insulin can protein lower blood sugar function.

Managing Blood Sugar Through Physical Activity Exercise can significantly impact blood sugar levels in both the short-term and long-term. Acute exercise has been shown to increase muscle glucose uptake by up to 30%, reducing post-meal blood glucose peaks. Regular physical activity can also reduce resting blood glucose levels, potentially leading to improved insulin sensitivity.

The Benefits of High-Intensity Exercise for Blood Sugar Regulation High-intensity interval training (HIIT) has emerged as a promising exercise method for improving insulin function and regulating blood sugar levels. HIIT involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. This type of blood sugar after fasting 72 hours training stimulates increased muscle glucose uptake, potentially leading to improved blood sugar regulation.

Creating an Exercise Plan for Blood Sugar Management To incorporate regular physical activity into your lifestyle, consider consulting with a healthcare professional or registered dietitian who can help you create a personalized workout plan tailored to your needs and goals. A combination of aerobic exercise (cardio), resistance training, and high-intensity interval training may provide the best results in regulating blood sugar levels.

Conclusion Exercise plays a critical role in maintaining healthy blood sugar levels by improving insulin sensitivity and increasing muscle glucose uptake. By incorporating physical activity into our daily routine, we can improve insulin function and reduce our risk of developing diabetes or other chronic diseases related to blood sugar imbalances.

Check out My FREE Healthy Keto Acceptable Foods List 👉 Learn more about alternative sweeteners—which ones are fine and which should you avoid? SUBSCRIBE TO MY NEWSLETTER HERE: DATA: 0:00 Introduction: Alternative sweeteners 0:10 Alternative sweeteners vs artificial sweeteners 0:45 A deeper look at sugar-free products 11:35 Understanding different types of sugar 13:35 Get unfiltered health information by signing up for my newsletter Let’s talk about alternative sweeteners. Trying alternative sweeteners when starting the ketogenic diet can make the transition much easier. Notice I said alternative sweeteners and not artificial sweeteners. While alternative sweeteners aren’t completely natural, they are less artificial and less harmful than artificial sweeteners. Keto snacks and desserts often have different kinds of alternative or artificial sweeteners. Trying keto snacks and keto desserts isn’t a bad thing, but it’s crucial to check the ingredients. Just because it’s labeled “keto” doesn’t make it healthy. Out of all of the sweeteners, erythritol and xylitol* are two of the best. But it’s still better to only consume small amounts. Monk fruit and stevia are also great options. However, with stevia, it’s important to make sure that the product doesn’t also contain maltodextrin. Maltodextrin is higher on the glycemic index than sugar. Maltitol, agave nectar, and functional fibers should also be avoided. Including too much of these sugar alcohols (even the good ones) in your diet can cause bloating, fluid retention, diarrhea, and can upset the gut microbiome. They may also prevent you from getting rid of cravings. I think sugar alternatives are great to help a person transition off of consuming sugar and for an occasional treat—but they shouldn’t be consumed on a regular basis. *Pet owners should keep in mind that certain alternative sweeteners, like xylitol, can be highly toxic to animals. Sugar alternatives can be found in a wide range of products and may go by different names. It’s best to keep these types of products far out of reach from your pets. Dr. Eric Berg DC Bio: Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: Instagram: TikTok: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. #keto #ketodiet #weightloss #ketolifestyle Thanks for watching! I hope this helps you better understand alternative sweeteners. I’ll see you in the next video.