Hey guys, welcome back to my channel,
and welcome back to the Nutrition 101 series.
So if you have already been following along,
I’m glad to have you back.
But if you are new, you should definitely
go check out the first episodes in the series.
Because it is just very helpful
and just good basic knowledge that I think everyone should have.
Because everybody eats.
So everyone should kind of have like,
you know, a baseline knowledge of nutrition.
At least I think so.
So today’s video I’m gonna be talking all about blood sugar.
And I think this is such an important topic
And I am really excited to make this video and that I just have it be out there,
because I think most people don’t necessarily understand
how blood sugar works and how to, you know, control their blood sugar
even if they are just healthy individuals
and it’s very very very important.
And it’s no one’s fault that we don’t understand blood sugar,
no one has ever taught it, so there is no way for you to know,
unless you seek out the information yourself,
or unless you have this video.
So, blood sugar, and mainly, you know, the control of blood sugar
is so important for overall health which I’ll get into.
But also it’s important for just like day-to-day feeling
satisfied after meals or snacks
and just being able to go, you know, about your day,
feeling like you are in control of your appetite,
and just being, uh, happy and satisfied
So let’s just jump right into it.
So when we eat any kind of food that contains carbohydrates,
if you’ve seen in the first episode in the series,
you know all of the foods that contain carbohydrates.
But when we consume them,
our bodies will digest it down into the most simplest form of carbs
which is sugar or glucose.
So that glucose will then be, you know, able to be shift off into our blood stream,
and once that glucose or sugar is in our blood stream,
it’s going to be taken up by our cells to be used for energy.
The presence of insulin is actually
how we’re able to transfer or move that sugar in our blood
through our cell membranes into our cells.
And I’ll talk a little bit more about that in a minute.
So the reason we want to take sugar
from our blood and move it into our cells is
because we use sugar for energy, that’s how we make ATP,
which is the basic form of energy in our body.
So we want that sugar to come into our cells
where it will then go through glycolysis and the Krebs cycle, and Beta-oxidation
经过糖酵解 三羧酸循环 β氧化等过程
to make ATP or energy.
So sugar is our prefered fuel source
Because it is, uh,compared to protein and fat,
is the easiest of the three to make energy,
It just has to go through that little, uh, three parts cycle that I just mentioned,
and that’s how we get energy.
We can also create glucose from protein and fat
and then therefore go and make energy out of it
But of course that adds a lot of extra steps,
so we just get the glucose straight from carbohydrates,
and we don’t have to form it from protein or fat,
the other macronutrients.
It’s just obviously a lot faster, a lot easier,
and that is going to be the body’s preferred method to make energy,
because it’s just the most convenient.
So basically we eat carbs,
whether it’s fruit or grains or something sugary,
We eat them, we digest them down into sugar,
that sugar then goes into our blood stream,
So obviously, when that sugar is entering our blood stream,
our blood sugar, the amount of sugar that’s in our blood, is going to rise.
So what is most ideal when it comes to our blood sugar rising is
we want just a nice steady increase.
Because as it’s coming up nice and slow,
our body can respond and match it with an equal amount of insulin.
Because insulin is how we are going to take that sugar in the blood,
and move it into our cells which is basically the final destination.
So as our blood sugar is rising slowly,
we’ve got some insulin that is also being secreted
to kind of match that, uh, rise in blood sugar,
and then as the insulin is shifting the sugar from our blood to our cells,
It’s just going to slowly come down
So we want this kind of nice, slow, happy, steady wave.
But unfortunately what happens a lot of the time is
we end up getting this huge surge of blood sugar really really quickly,
and what happens is when this comes up so hard and so fast,
our body kind of goes into panic mode and it’s like,
wow, we’ve got a lot of sugar happening, we need a lot of insulin go.
“哇！这么多糖 胰岛素不够了 赶快生产”
So we got this huge rise in blood sugar
and we end up getting this equally
but also kind of disproportionate surge of insulin,
we’re just, like, just throwing insulin out there
Hoping we can get this blood sugar down ASAP,
and we almost end up having too much insulin,
so instead of, you know, okay, our blood sugar is really high,
and now it’s coming down because of insulin
we got this huge spiking blood sugar, huge spiking insulin,
and then because there is so much insulin
that the blood sugar is just going to plummet.
Does that make sense?
So the reason we don’t want this crazy rise is because
we’re automatically going to have a crazy drop immediately, well, soon after that
And when we have this crazy drop,
our blood sugar actually tends to dip a little lower than it’s comfortable for the body.
And when this happens, guess what?
your body is going to send you signals, saying:
Hey! we need to eat carbs,
we need to bring in the sugar, it’s too low.
You could like literally so have some food sitting in your stomach yet to be digested,
and your body is still going to be barking at you to bring in some carbs.
When your blood sugar is in that kind of dip zone when it’s feeling pretty low,
you are going to be feeling unsatisfied,
your are, maybe, even going to be feeling lethargic,
you are gonna be craving stuff, you are just not gonna be like very satisfied,
you know, appetite controls the plays.
So obviously to avoid all of that,
we want to make sure that we have a nice steady blood sugar,
and not crazy spikes and crazy dips.
So, back up, how do we avoid the crazy spikes and the crazy dips,
of course I am going to tell you.
So, there are a few ways you can go about controlling your blood sugar
And the first one is to make sure you’re eating other things
along with carbohydrates.
So for example, if you’re eating something that has carbohydrates,
you want to be mindful of the fact that
you’re also eating something that has protein, or fat, or fiber,
or all three would be amazing along with that.
Because protein, fat, and fiber will actually act as a buffer.
So when you’re digeting those carbohydrates,
if all you have to digest is carbohydrates,
they can be broken down very quickly and very efficiently.
But if you also protein, fat, and fiber thrown into the mix
it just makes it a little more difficult for those enzymes to get to those carbohydrates
Because it’s not just a pool of carbohydrates they’re working with,
they got a whole mix bag that they’re gonna work with.
One of the best way you just kind of visualize this is
just think of chugging a glass of plain water
Versus trying to chug a glass of ice water that is chug full of ice.
With the plain water,
you’re gonna be able to just like slug that down in seconds flat.
But with the ice water, the ice is just gonna kind of get in your way,
and you’re not gonna be able to drink it nearly as quickly.
So this is kind of what protein, fat, and fiber do.
They just slow down the process of digestion.
So we’re slowing down the pace at which we are breaking down carbs and the sugar.
We’re automatically going to slow down the rate
for which that sugar transports from our, you know,
intestines or stomach whatever, into our blood stream.
Just another quick example,
if you were just to eat a plain piece of white bread that is just straight for fine carbs
with barely anything in there except for carbohydrates
versus like, you know, a slice of whole wheat toast
that’s got lots of fiber in it, a little bit protein,
and then also think about if put some
peanut butter on top which also has a lot of fat and protein
you are going to break down the carbs and that slice of whole wheat peanut butter toast
way slower than you are going to break down the carbs and that piece of plain white bread,
and therefore you are going to get a big spike
in blood sugar without whole wheat toast,
versus you are getting a more steady increase in blood sugar
and then therefore a steady drop in blood sugar
with the whole wheat peanut butter bread.
OK, so now we talked about exactly what blood sugar control is,
what that looks like how it all works
but you may be wondering, OK, like,
what are the downsides to having poor blood sugar control
so, in the short term, kind of what I mentioned before,
if you are always on that crazy blood sugar roller coaster
versus something that’s more steady,
you are always going to feel kind of tired,
you’re gonna be having stronger cravings,
your appetite control is not going to be very good.
You are just gonna be like generally unsatisfied when it comes to, you know, your appetite and eating
which, does no fun,
everyone wants to feel good, and energized, and full, and satisfied
人人都想感觉舒适 精力充沛 腹满而心安
no one wants to feel, like, crabby, and cranky, and hungry all the time, right?
没人愿意总是烦躁易怒 吃不饱饭 对吧？
But also, the more long-term consequence of poor blood sugar control
is creating insulin resistant.
So like I said earlier, every time we have a rise in blood sugar,
we have a rise in insulin to match it, so that it can come back down.
But if you’re always having this crazy spikes in blood sugar,
we’re automatically going to have crazy spikes in insulin,
and we’re always going to be putting our body in that like damage control
just shoot out a ton of insulin cause your blood sugar is so high mode,
which is not good, because if we’re always in that damage control,
and lots lots of insulin being pumped out mode,
Our cells are gonna start to get really resistant to insulin.
They’re just gonna get used to a high level of insulin,
and they’re just going to need more and more insulin
in order to get the job done.
the job done being getting sugar from our blood into our cells,
so the more resistant we become to insulin,
the higher our blood sugar is going to be,
because we’re just not going to be very good at getting that sugar from our blood into our cells,
our efficiency is gonna go way down,
and we’re just gonna keep needing more and more and more insulin,
and everything I’m explaining right now that is type Ⅱ diabetes.
Type Ⅱ diabetes is taking at least the US by storm,
the rates of type Ⅱ diabetes are literally through the roof,
and they just keep growing, it’s insane.
Because we don’t control our blood sugar very well,
and if we have poor blood sugar control all the time,
it’s just going to lead to insulin resistance,
and like I said we’re just gonna need more and more and more insulin
that our pancreases are finally just going to give out,
and we’re not even gonna be able to produce insulin,
so that’s when you have an insulin dependant type Ⅱ diabitic,
who actually needs the shots of insulin,
in order to, you know, keep the blood sugar under control.
And just throw this out there,
because I know there’s sometimes some confusion between the two.
type I diabetes is totally different,
has nothing to do with how good your diet is,
basically, there is an autoimmune issue
that you actually kill the cells in your pancreases that make insulin,
so you just end up having a total absence of insulin,
and therefore need to be, on insulin and control your blood sugar that way.
So the cause of type I has nothing to do with diet.
So if you’re always eating process foods that have a lot of added sugar,
and even if it’s not a sugary food.
If you start paying attention to food labels and ingredient list,
you’ll see that sugar is sneaky and it is in everything of people.
Things that don’t even taste sugary is still lurking in the background
and raising our blood sugar anyway,
even if we’re not tasting something sweet.
So you really need to be careful of that, also like sweet beverages
if you’re always sipping on sweet beverages.
that is straight sugar,
there is no protein, no fibre and no fat in there,
so nothing is slowing down that spike in blood sugar,
and also if you’re always eating refined carbohydrates
so that’s anything pretty much that’s made from white flour,
again, white flour doesn’t have much protein, fat, fiber and all.
白面粉含很少蛋白质 脂肪 纤维素等成分
I talked about carbohydrates in the first video,
you can understand what that is if you watch that first one.
But again, refined carbohydrates,
they’re just gonna be raising our blood sugar really quickly.
So if your diet is really made up of a lot of these foods,
you’re probably having some crazy blood sugar spikes and dips,
so you just wanna be really careful,
the more protein, fat, fiber,
first in vegetables, especially fruit, they,
fruit is obviously a lot of carbs, it’s mainly carbs,
but there’s also a lot of fibers
so it’s packaged with fibers, so it’s not going to be as, uh,
crazy on your blood sugar as far as spiking it,
as something like, or fine carbohydrates, or something that is just like refined sugar.
So that is all I have for this video,
I hope you guys have found it helpful.
I know that that was a lot of information.
But understanding how blood sugar works just at a baseline
is so important to just being a happy, satisfied, healthy person
in the short term, and the long term.
So really hope that video was or this video was helpful to you guys.
If you want to share with friends and family,
and you think they might benefit from this video,
go ahead, share it, knowledge is power.
And of course, if you want to subscribe to my channel
so you never miss any of my upcoming videos in general,
but especially Nutrition 101,
I still have a lot of these videos that I want to make.
So definitely stick around for those,
but thank you guys so much for watching this video today.
You can follow me on Instagram and Snapchat
if you wanna hang out on there.
And that is all I have,
so thank you guys again so much for watching this video today.
And can’t wait to see you guys in the next one. Bye.
Hey guys, welcome back to my channel,