The Shocking Truth About Carbs & Diabetes | Rich Roll Podcast [72ae83]
Post Time: 2025-07-29
Maintaining a healthy blood sugar range is crucial for individuals living with diabetes or prediabetes. However, many people struggle to achieve and sustain this balance due to various factors such as diet, lifestyle choices, and stress levels. Mindful eating and meal timing can play significant roles in regulating blood sugar control.
Unlocking the Power of Mindful Eating
Mindless snacking is a common culprit that disrupts healthy blood sugar regulation. This occurs when we consume high-carbohydrate or high-sugar foods without paying attention to our body's signals, leading to unnecessary fluctuations in glucose levels. Practicing mindful eating involves being present and aware during meals by focusing on the taste, texture, and smell of food. Research suggests that individuals who practice mindful eating tend to have better blood sugar control compared to those who do not.
Exploring Meal Timing Strategies
Timing is everything when it comes to meal planning for diabetes management. Consuming carbohydrates with protein or healthy fats can slow down glucose absorption rates, preventing spikes in blood sugar levels. It's also essential to space out meals evenly throughout the day, avoiding overeating and leaving adequate time between snacks and main meals.
Optimizing Blood Sugar Regulation Through Exercise
Regular physical activity improves insulin sensitivity, reducing the risk of developing diabetes-related complications. Incorporating at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise into your weekly routine can significantly enhance blood sugar control. It's also vital to balance rest days with intense workout sessions to avoid exhaustion and injury.
Stress Management for Glucose Balance
Chronic stress affects our ability to regulate glucose levels, often leading to increased cortisol production that contributes to insulin resistance. Engage in relaxation techniques like deep breathing exercises or yoga practice daily, allowing you time each day away from electronic devices.
Nutritional Considerations for Blood Sugar Stability
Fiber-rich foods such as fruits, vegetables and legumes help regulate blood sugar levels by reducing the absorption rate of carbohydrates into glucose molecules. Some essential supplements that may also support healthy blood sugar include Vitamin D which helps maintain insulin sensitivity while Omega-3 fatty acids contributes to weight loss management.
Glycemic Index: A Game-Changer in Meal Planning
The glycemic index is a ranking system for foods based on how much they raise blood glucose levels after consumption. Choosing low-GI foods such as whole grains, lean proteins and vegetables can significantly reduce overall dietary contribution towards fluctuating blood sugar ranges.
It's essential to consult with healthcare professionals before making significant changes to your lifestyle or incorporating new supplements into your regimen, especially if you have pre-existing health conditions like diabetes or insulin resistance.
Thanks for watching! Read all about Cyrus Khambatta, PhD and Robby Barbaro MPH here 👉🏼 Experts in the science of insulin resistance, Cyrus Khambatta, PhD and Robby Barbaro MPH are Type 1 diabetics who have successfully helped thousands prevent, navigate and reverse diabetes of all kinds through simple changes in diet and lifestyle -- chronicled in does pregnancy cause low blood sugar their new book, 'Mastering Diabetes'. Current medical dogma urges diabetics and prediabetics to adopt a very low-carbohydrate, high-fat diet. But, is this actually true? Today, Cyrus & Robby put this paradigm to the test, making the case for msm and blood sugar a high carb, whole food, plant-based diet as optimal. Enjoy! ✌🏼🌱 - Rich EPISODE 499 AUDIO PODCAST Blog & Show Notes: EPISODE 499: MASTERING DIABETES Web: YT: LISTEN / SUBSCRIBE TO THE PODCAST Apple Podcasts: Spotify: Android: CYRUS KHAMBATTA, PhD ROBBY BARBARO, MPH MASTERING DIABETES MASTERING DIABETES BOOK FILMED AND EDITED BY MARGO LUBIN AND BLAKE CURTIS * * * * * CONNECT WITH RICH ✩ Website - ✩ Pod: Rich Roll Podcast - ✩ Memoir: Finding Ultra - ✩ Meals - ✩ Cook - The Plantpower Way - ✩ Italian! - The Plantpower Way: Italia - ✩ Support - SOCIALS ✩ Instagram - ✩ Twitter - ✩ Facebook - ✩ Strava - NEW TO ME? Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, what should i eat if my blood sugar is high podcaster, public speaker & wellness evangelist at large. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles: I LOVE MAIL! SEND IT HERE: 2630 Conejo Spectrum St. Thousand Oaks, CA 91320 #richroll #diabetes #plantbased