Foods with a high fiber to total carbs ratio have a lower impact on my blood glucose versus foods with the same amount of total carbs and no fiber.
Last, format also matters so much — liquid carbs will usually increase blood glucose more quickly than solid carbs, even if the overall carbs are equal. Meal timing , especially dinner. The converse is also true: a lighter, earlier dinner seems to improve my overnight numbers. In short, meal timing is both a Bright Spot and a Landmine, depending on how this factor is implemented. Over the years, several diaTribe readers have emailed sharing that dehydration seems to increase their blood glucose levels.
Indeed, in a randomized, controlled study , dehydration did raise blood glucose levels for those in a fasted state. Personal microbiome gut bacteria? Steroid administration e. Steroids like prednisone can significantly increase blood glucose levels, in part by telling the liver to increase glucose production. This Joslin article reports that once prednisone is stopped, blood glucose levels usually return to normal fairly quickly. Niacin Vitamin B3.
Another factor I learned from diaTribe readers, and indeed, studies show niacin does increase blood glucose levels modestly. Niacin is typically prescribed to improve blood lipid levels, including HDL cholesterol and triglycerides i.
According to a Medscape article based on a study , the increased blood glucose levels seen with niacin did not translate into worse heart outcomes. Still, this is another factor to keep in mind if your glucose levels are higher than expected.
Back when I started cycling in , I would see dramatic drops in blood glucose. This factor is especially important for someone starting a new activity or starting any exercise ; you may see profound blood glucose drops initially, which may get smaller over time as level of fitness improves. Time of day. I find morning exercise causes a smaller drop in blood glucose, at least relative to other times of day. I tend to be more insulin resistant in the morning, which could explain the effect. Your mileage may vary, and understanding more about your morning sensitivity is especially possible through CGM.
Food and insulin timing before exercise. The other two insulin-related mistakes, not reducing bolus insulin enough and suspending basal insulin pump immediately before activity, are covered in chapter 3 of the book. Recent hypoglycemia. Overnight blood sugars? Conversely, when I spend most of the night in range, the next day gets off to a far better start, and I seem to spend more time in range. In the 22 factors article , I talked about the dawn phenomenon AM rise in blood glucose from hormones , but my blood sugars over the course of the entire night sleeping is a distinct factor.
As shown on the left, spending all night high made the next day a challenge. I could not find research on overnight time-in-range driving next-day time-in-range, but my own CGM data has confirmed this time and time again. Intramuscular insulin delivery. For instance, when I go for a bike ride, I see a far bigger drop in blood sugar when my pump site is on my leg vs. My friends on injections have shared similar sentiments.
High levels of hormones secreted during puberty — growth hormone, testosterone, estrogen, cortisol — can increase insulin resistance. IF as a weight loss approach has been around in various forms for ages, but was highly popularized in by BBC broadcast journalist Dr. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat.
Check, check, check, I agree.
Thousands of years of scientific development has brought us incredible advances in all kinds of technology, affecting all aspects of our lives and civilization. Understanding the role of insulin in wide-ranging physiological processes and of insulin and insulin resistance remain in the forefront of medical research, . so -called “cephalic phase” of insulin secretion, occurring when food is seen, β cell proliferation., For a comprehensive review on this topic see Nielsen and Serup.
The only part that was still questionable in my mind was the intermittent fasting part. IF makes intuitive sense.
The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains think white flours and rice , are quickly broken down into sugar, which our cells use for energy. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.
I function well with iF. Here is what she told me. Your message to the editors. So trade some of your sit-time for fit-time. A long-term analysis on data from 40, men in the Health Professionals Follow-up Study found that drinking one ounce serving of diet soda a day did not appear to increase diabetes risk.
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, plant-based, Mediterranean-style diet. New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet.
Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes. Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes.
Both groups maintained their weight did not gain or lose but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. I was very curious about this, so I asked the opinion of metabolic expert Dr.
Here is what she told me. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. However, people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women should not attempt intermittent fasting unless under the close supervision of a physician who can monitor them. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism.
American Journal of Clinical Nutrition , January Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. Metabolic Effects of Intermittent Fasting. Annual Review of Nutrition , August Cell Metabolism , May Every study seems to support cognitive and health benefits for IF. I started IF a month ago and I feel great. I plan to make IF a part of my life.
I eat from 12PM to 8PM. I feel that skipping breakfast is the easiest thing to do.
If I get a little hungry in the morning, I use coffee as an appetite suppressant. Good luck! Hey, Im 16 years old. Should I try this? I also use special app on my phone to count protein, carbohydrates and fat, i understand that its really important for my body to work well and to have everything for it. Some tips? Why do you conclude that evening fasting is better? Both the groups started the feeding time window at 7am, so the different results are not related to the timing but to the duration of fasting. Insulin allergies were more common with bovine and porcine insulins.
As technology has improved with recombinant and analogue insulins, the reported prevalence of insulin allergy is 0. Assessment considerations:. Treatment considerations to be discussed with physician or diabetes specialist, depending on severity of reaction:. A study identified the healthcare provider actions above that helped patients who didn't want to start insulin change their mind and start insuiln. Reference: William H. Polonsky et. Identifying solutions to psychological insulin resistance: An international study. Journal of Diabetes and its Complications.
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