When “good” food contributes to diabetes

In my now over-30-year career, something that always resurfaces is understanding which foods are “good” and which foods are “bad.”

Indeed, many patients come to me for dietary advice because they’re simply confused.

They’re eating, what they believe to be, all the “right” things.

And yet, they can’t lose weight… they’re still pre-diabetic… and more.

Let’s talk about it.

Food paves the way

Today, I want to focus on Type 2 diabetes. Because it’s one example of a path to a disease that’s paved by food.

See, when you’re prediabetic, it means that the sugar levels in your blood put you at a higher risk of Type 2 diabetes. And many Americans fit the bill.

In fact, it’s estimated that one in three U.S. adults are prediabetic; yet a staggering majority have no clue.

(That’s just one reason why I test my patients for this condition during their initial visit and every few months thereafter to ensure proper blood sugar control.)

Now, many folks eat foods that are quick, simple, and cheap—like sweets, grains, and other carbohydrates (carbs). These “foods” are metabolized quickly. And as a result, you don’t feel full when you eat them.

In other words, you’re in constant need of wanting more. And that wreaks havoc on blood sugar control.

Of course, you and I know these foods are “bad.” But what about those of you who indulge in so-called “healthy” foods, yet still have blood sugar issues?

Like all those carbs Big Food tries to convince us can be “good”…

Not-so-shocking blood sugar spike

In the ongoing quest to support carbs, along comes a study that found a way for you to enjoy your carbs… without such a drastic blood sugar spike.

But the finding is anything but groundbreaking.

According to researchers, eating a non-starchy vegetable prior to carbs (especially at breakfast) will suppress hunger hormones, helping you to eat less and maintain lower blood sugar levels. (Shocker.)

(Examples of non-starchy vegetables are broccoli, peppers, green beans, and asparagus—as well as leafy green vegetables like arugula and spinach.)

I mean, just think about it: Are you hungrier after eating a sugary cereal or a bagel for breakfast… or when eating a veggie omelet?

The higher carb option will leave you less satiated, while causing your blood sugar to climb.

This is true any time carbs are eaten on their own or in excess (which is common with the Standard American Diet). And when these blood sugar spikes occur often, year-after-year—if not daily—our cells stop responding to insulin (the hormone that signals cells to absorb glucose for energy use).

This is called insulin resistance, when glucose builds up in the blood—hence higher blood sugar levels—and will eventually lead to Type 2 diabetes.

I’d like to dive more into why eating certain foods will either protect against, or contribute to, these blood sugar spikes.

But I’m all out of space for today. So, be sure to tune back in tomorrow!

P.S. To learn about a comprehensive plan for preventing and reversing prediabetics and Type 2 diabetes, check out my Metabolic Repair Protocol.

Source:

“Is It Healthier to Eat Your Vegetables Before Your Carbs?” The New York Times, 04/02/2024. (nytimes.com/2024/04/02/well/eat/vegetables-carbs-food-sequence.html)


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