I Had NO Idea This Spiked Blood Sugar

Find out about the food that causes the most significant blood sugar spike in this fascinating interview with Justin Richard.

0:00 Welcome, Justin Richard!
1:56 Justin’s health history
4:58 Which food’s effect on blood sugar surprised you the most?
13:26 Other factors that affect blood sugar
16:57 Buffering the insulin response
20:14 Tips to avoid junk food
22:30 Impactful dietary changes
33:28 Highly processed foods
35:16 Choosing a continuous glucose monitor

Justin Richard has collected a wealth of information using a continuous glucose monitor to experiment with different foods and their effect on his blood sugar. He explains how monitoring your glucose can help you stay healthy, too!

Justin has a family history of type 2 diabetes, so he wanted to learn more about insulin resistance to prevent the same fate. He noticed his energy levels diminishing in his late 40s, especially after eating certain foods, so he began using a CGM (continuous glucose monitor) to investigate.

When he first experimented with the CGM, Justin followed his typical diet, which consisted of many highly processed foods. These foods elevated his blood sugar, and it remained elevated for quite some time.

Anytime you eat, especially carbs, your blood sugar rises. Depending on the type of food, you'll experience either a slight or dramatic rise.

Justin was surprised by the effect white flour, bread, and whole wheat bread had on his blood sugar. He explains that there is a minimal difference between white bread and whole wheat products when it comes to blood sugar. Ezekiel bread has the lowest impact on Justin’s blood sugar.

Justin explains that stress and lack of sleep significantly increase his fasting blood glucose. Eating close to bedtime leaves his blood sugar high for 6 to 7 hours.

Justin recommends eating carbs with protein, fat, and fiber. This slows down the rate of digestion, lowering the blood sugar spike after eating. Apple cider vinegar mixed in water also slows digestion and significantly lowers a blood sugar spike.

Justin suggests these tips to eliminate bad food choices and bad eating habits:

1. Don’t go to the grocery store hungry
2. Say no to junk food at the grocery store
3. Go for a walk after a large meal
4. Don’t consume sweets after a meal or when you wake up

Justin uses a Signos continuous glucose monitoring device and highly recommends it!

Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & 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.

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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 increases your awareness about your blood sugar and continuous glucose monitors. I’ll see you in the next video.

[happytomeetyou.]

My friends tell me my Keto diet is too restrictive, I say Diabetes seems more restrictive.

[xdgsz]

I’m also in the 40s and noticed a decline in my health….now recently in the past 4 weeks I’ve been doing intermittent fasting, virtually cutting off all processed foods and eating a low carb diet…..I’ve noticed my irregular heartbeat that I’ve developed over the past few years is gone, my blood pressure is no longer high, my joint pain is gone….i can feel my body is detoxing but I feel if I keep this up for another month, I will reap the full potential benefits of this

[generalb]

I have started to walk 10, 000 steps post dinner and it is a game changer for anyone who is insulin resistant. Highly recommended.

[Rhaspun]

I ate poorly in my 40s and 50s. In my 50s I felt tired at the end of my day. Now that I'm 70 I feel better now since I've been eating wholesome foods for the past two years. I've been avoiding eating any package foods from a store. He speaks the truth about not buying processed foods at the store. Remove that temptation.

[annettedemary]

Day 42 carnivore and I have realized that prior i was both a carb and sugar addict. Now I have clarity, sleep well, dreaming again, b/p down, weight loss, more energy, etc. Yesterday, I had a coke zero and it tasted horrible.

[mrutherford]

After 3 months of staying off sugar my memory improved greatly

[samsschool]

Some people choose Ozempic and TRT, others choose to get themselves educated. These guys are role models and doing the public a huge service

[SurpriseEveryBodyLearnGolf]

I haven’t had one bite of sugar in 294 days tomorrow morning I’ve lost over 105 pounds in 10 months. I have no arthritis anymore. I was running too many sprints and stuff and I did get a hernia. I have two of them oh well 61 1/2 years old. Thank you Dr. berg I’m a huge fan.

[fleursdesel]

In Lebanon we have a saying that goes like "Dine and walk" ... also "Have breakfast like a king, have lunch like a lord and dine like a peasant" ... makes perfect sense

[lindaa]

I have a regular glucometer and test in the morning, after every meal (generally two meals per day) and again at bedtime. The first reading tells me my starting point for the day. The second and third readings tell me my body's responses to what I ate and the final reading tells me what glucose levels I'm entering sleep with. I quickly learned that the ONLY way for me to keep my levels more steady and have less spikes is to go extremely low carb & stay that way forever.
I will add a couple of other factors besides diet that can also increase glucose levels. They are 1)extreme pain and 2)illness. When my arthritis and/or spinal problems are in a flare, my glucose will spike even if I've eaten zero carbs. So I cut way down on carbohydrates, try to stay as active as possible, and try to keep inflammation as low as possible through dietary changes and efforts to keep mobile & active (I'm disabled.)

[tinastanley]

Dr. Berg, I feel like stress is a huge player on blood sugar as well.

[Margarinetaylorgrease]

I’m liking how this guy says “for me”.
Twins have been monitored with these glucose monitor things and insulin spikes were triggered by different things. This from memory, one was triggered by rice while the other wasn’t and the other by white wine while the other was not.
Gut bacteria was speculated as a possible reason.

[Keith]

I learned so much from watching Justin's videos. I got a CGM myself and was shocked at what would spiked my glucose level. What I found for myself is that I have to eat carnivore diet. I losing weight now and have reduced my CGM level. I also found that if I eat food that does spike my glucose level it takes a day to return back to my baseline. I now understand that A1C is a 3 month reading that remembers all the time you ate the wrong food. Thank you both for educating me on how to reduce my glucose with only 6 hour eating window and the carnivore diet. What Justin said about flour and rice does negatively effect me too. What I have found that anything processed and sold at stores is bad for me. Any type of sugar no matter what it is called, is still sugar including honey and I have tested this with my CGM. Thanks for talking about sleep and how it effects my level. I noticed my morning fasting glucose is higher then in the afternoon after a noon breakfast of bacon and eggs. I have two torn rotator cuffs that wakes me up in the middle of the night to move around to reduce the pain from the tears. I thought that eating plain popcorn was a good snack until I ate popcorn and saw my glucose level to increase. My doctor had me see his dietitian 10 years ago who had me on the government pyramid and my A1C kept going up. I tried the carnivore diet since I was not making progress on lowering my A1C. Six months later my A1C was below 5.8 and my doctor was shocked when I told him what I did and now he is recommending carnivore to some of his other patients. Thanks for informing us about your experiences with your glucose monitor. I check it out.

[Dan-niuc]

Totally appreciate Justin’s work. Thank you Dr. Berg for the interview.

The lack of sleep/stress spike in glucose really hit home. Had a surgery (fasting condition) and while waiting to go into the operation there was an 1 1/2 hour delay where they kept testing my blood and glucose levels spiked. Makes perfect sense now.

[dianewaddell]

I wish the insurance companies would let anyone diagnosed wiyh type 2 to be able to get the cgms. Not just if one has to take insulin. The idea is to get better and avoid having to take insulin and the monitor really helps to see what's going on.

[aaronpeters]

That info about blood sugar staying elevated for hours, after eating carbs before sleep was astonishing. Think I got the motivation to quit such a habit on the rare nights I do this. Thank you!

[masoudkhajavi]

Being a diabetic I do follow Justin's page and it has helped me to manage my blood suger . Wonderful guest thank you Dr Berg ❤

[eatwhatukiii]

The late night eating/6 hour blood spike part freaked me out, because so many of us have done this and just think of all the DAMAGE that high blood glucose is doing to our eyesight, capillaries, nerves, and other organs over those hours! Also, I 100% agree with all his blood glucose/energy level findings. I too grew up eating the carby breakfast, not just cereals, but so-called “healthy” breakfasts of meat, eggs, orange juice, whole wheat toast, oatmeal, etc., and would drag through the day feeling washed out, headachy, and what we call “logey” all day. I went low-carb back in 2004 after several friends lost significant weight converting to it, and within two weeks my migraines were gone, my daytime energy level was off the charts, and I felt like “everything worked properly”.

[eatnplaytoday]

I’m currently pregnant and instead of taking the one time glucose tolerance test for pregnancy, I opted to monitor my blood sugar at home and I’m so glad I did!

It really showed me what type of foods affected me, which is worse and when I’m most sensitive to sugar/carbs (which is in morning/lunch time, usually dinner I do better with carbs).

Though I ended up not being diagnosed with gestational diabetes, I still continue to eat healthy, limit carbs in the morning and I feel so much better. I’m not as tired during my pregnancy and my sciatic/piriformis pain went away after a month of eating better.

I totally recommend pregnant ladies no matter if they have gestational diabetes or not to monitor their blood sugar and make better choices for there’s and their baby

[AffirmativeAction-dlzx]

I have so much respect for both these men. They really helping people.