Managing Blood Sugar Levels: The Truth About Smoothies vs. Whole Fruits | The Proof Clips EP
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- Опубліковано 21 тра 2024
- Discover the surprising truth about the impact of smoothies versus whole fruits on blood sugar levels. Join Simon Hill and Drew Harrisberg as they delve into a fascinating study that reveals unexpected findings about glycemic response. Could blending fruits actually be a better option for blood glucose control? Find out how this counter-intuitive result could be a game-changer for those with pre-diabetes or type 2 diabetes. Don't miss this enlightening discussion that challenges common beliefs about fruit consumption and blood glucose management. Tune in now!
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My favorite Proofcast are with Science and Drew. They are my two favorite fitness friends who don't have a clue who I am. Lots of love.
I love the texture and color of whole fruit and the flavor infusion headrush of biting into them, and never cared much for smoothies or had a reason to care about glycemic index.
The details are so important.
I think there was another study showing that fiber also stayed intact enough for smoothies to be considered healthy. However, recent research just found that banana, apple and other fruit that have high polyphenol oxidase activity cancel out the benefits of berries and other foods that have high flavanols so it appears the healthiest kind of smoothie might be just a greens and berry one.
That polyphenol study was very small and funded by Mars though, ..(and the way they did it I think they were/are looking for a sneaky soundbite of cocoa/chocolate being healthier than bananas! Derek simnett just did a vid on this
I never understood the smoothie craze.
I'm just gonna stick to the whole fruit because it's more enjoyable to me that way. I usually eat mixed fruit with oats and nuts too. Every time you add a different kind of food or fiber to the equation, it likely changes the result. I'm also not convinced it's better to minimize GI above all else. I think of the pacreas like the heart. You want to use it at different intensities, with some large insulin spikes occasionally like HIIT training, and more smaller spikes like zone 2 cardio. That could be completely bunk, but it makes intuitive sense to me.
Same about smoothies :)
Yeah, fresh fruit is better eaten without blending, but frozen fruit is better for smoothies. Also, if the fruit is not that sweet, you can sweeten it by blending it with dates.
The objection to smoothies (which I've mostly ignored) is that you bypass the initial stages of digestion.
Are you referring to mastication, or the enzymatic initial breakdown by saliva? If its the later, wouldn't bypassing the effect of amylase be advantageous in reducing glucose spikes?
@@Joseph1NJPerhaps that explains the findings. I'm just echoing McDougall, Esselstyn, a few others. I've never worried about it myself, other than trying not to guzzle a giant smoothie in a very short amount of time.
@@StephenMarkTurner Also interesting is that the same can not be said for all blended fruits. Blending the seeds in berries releases more fiber, thus the advantage in reducing glucose spikes. Once again, it seems berries are magic. And if your smoothie has berries in it, I wouldn't worry about how quickly you drink it.
Ayurveda strongly advises against smoothies and juices (despite what trendy modern day bastardised Ayurvedic instagram people put out there) because it’s a combo of not mixing with saliva enzymes (amylase), not masticating (physical act of using jaw muscles, and tooth vibration/reverberation of nerves further stimulates these enzymes in the mouth and further eg pancrease), not completely tasting (which further stimulates these processes eg enzyme production), swallowing a whole meal in few seconds (stomach stretching is supposed to happen over 20+ minutes, wouldn’t pump heavy gym without some buildup/warmup), it being too liquid means it will be digested too fast and so not completely (so you just sent a large amount of food through your whole system without it getting properly mixed with the enzymes to break it down and it is now going into further stages of digestive organs while being in an unprepared state, very aggravating to those later stage digestion organs. Full digestion is a process that requires the completed state of many steps).
How about: hole fruit vs juice fruit ( orange)???....
Thanks for discussing this relatively fresh, interesting (if imperfect) study! I would proceed with caution and avoid over-generalizing conclusions; while I applaud the idea (a "simple" comparison study of practical utility), I see a few potential problems with the Crummett & Grosso study that should lead to caution with any practical "real-world" recommendations until it is replicated with a much larger sample and improved experimental design. FIRST, and most concerning, the study is too small to be able to generalize (have a reliable practical, real-world "clinical" predictive value): there were only 20 people in this study, and the measured range was 0 (baseline) to 35 mg/dl spike at highest point on the curve - this is not by itself a problem, but it is a problem when you use (as this study did) a blood glucose monitor rated at 95% +/- 10mg/dl accuracy (the study did NOT use CGM or more precise lab tests, they used a traditional lancet for each measurement...every 10 minutes... yikes!). While this level of accuracy is considered to be more than good for at-home self blood-glucose monitoring / FDA approval, and useful if consistently used by an individual to measure trends over time, it is simply not accurate enough when working with a narrow range of about 100-135mg/dl, and where the end-result differences between experimental condition and controls are a mere 15mg/dl (10mg/dl of which may be an acceptable meter error!), and some measurements (which the authors mention as "outliers") had to be re-taken due to obviously incorrect readings... but how about the less-obviously incorrect ones... SECOND, the study stopped at 60 mins, but the numbers did not ALL return to baseline during this time (except for male participant group with smoothie condition that returned to baseline at 60 mins.); therefore it is impossible to compare iAUCs for different groups because they are truncated. The authors are aware of this shortcoming and in the conclusions say "Glucose monitoring for 120 min would provide a more complete glycemic profile and allow one to determine if sub-baseline glycemic values at 120 min were associated with a higher insulin peak." You bet. By extension, while the authors say "This study showed that consuming apples and blackberries that have been processed in a blender yields a reduced postprandial glycemic response # compared to consuming them in whole form, as measured by glucose maximum, glucose iAUC, and 60 min glucose," they should really say "yields a reduced postprandial glycemic response #AT 60 MINUTES# compared to...". Finally, the THIRD and biggest surprise problem for me, is the temperature difference: the smoothie was created with 50% water and 50% ice; the whole fruit and water were (presumably) consumed at room / lab temperature... Does it matter? I have no idea - I can't say that it does, but I am also not sure that it does NOT. It's a substantial temperature difference, and this was consumed relatively fast (less than 10 mins) and so it is not unreasonable to think temperature may be a confounder that is not accounted for. All these issues, combined, make me think you shouldn't really base your decision on this study just yet. Still, it was interesting to read, and thanks for bringing it up in your discussion - much appreciated!
Glycemic index seems overemphasized in media and matters little relative to total sugar intake for healthy non-diabetic people.
So are smoothies good or not?
Interesting 🤔
I think smoothies are great; just not every day 2:33
CGM test for glucose not fructose. And why didn’t he show us his number?
My glucose spikes when I eat fruit, or it's juice. Had to quit.
Another great video 📹
Ironically, the advert at the beginning was unashamed omnivore, Tim Spector inserting his glucose monitor to promote Zoe company. His take seems to be as Drew stated, avoid anything with a spike irrespective of how long it lasts. In case you didn't know the tips to avoid or reduce these spikes, check out Michael Greger's, extremely helpful tips that I regularly use. Plus if you eat a banana, which is high in fructose, then combine them with at least ground almonds, as the fat in them offsets the spike, as does flax and other seed mixes, cinnamon, blueberries, etc. While I usually have non-sugar plan soya yoghurt with mine instead of smoothies, I might now have a combination, but I'll never have Tim's full fat dairy yoghurt suggestion.
Tim Spector was once a respected scientist. I no longer trust him. He is overhyping the microbiome, and rubbishing the fundamentals of biology and physics and he has no excuse. He *knows* that some of his claims are totally bogus, just to promote his scammy company. That makes him a liar. Liars are, by definition, not trustworthy. That does not mean that everything they say is wrong, but there is no way of telling when they are right. So, better seek information from people who can show *why* they think they are right. They may not always be, be it sure as hell increases the probability. That said, Michael Greger should be looked at with some suspicion. He is not as reality-based as many people think.
“I’d love to see a graph of the rate of glucose entering the blood.” 😂 I love science lovers ❤❤
I wonder if the gycemic response would be the same if the smoothie and the fruit were both eaten in the same amout of time
I would like to see a third arm of this study that included a smoothie made with flax seeds, avocado (instead of banana), greens and some specific amount (10-20g) of added protein (from any source). This would be more similar to the smoothie with 1/2 cup oats that Drew Harrisberg mentioned. Is it safe to make the assumption that this better balance of macronutrients would be less spike inducing?
Avocado also oxidizes. It may work adversely in smoothies just like bananas.
Dr. Brooke Goldner has patients grind flax seeds in high powered blenders. I guess these blenders grind as fine as coffee grinders?.. breaking up the Flax seeds quite well.
I’m thinking about putting my greens in a shake daily- is there anything else to consider or should I assume there’s little difference between that and eating it?
The thing I’m most curious about is the fiber - is there any change in fiber absorption?
I have tried that a few years ago. After all, greens-as-a-smoothie is the same as greens-as-a-soup. The names are different, the contents are identical and both are blended. The difference is that smoothies are normally cold and soups are normally hot. That *may* and in my case *does* make a difference. However, the difference is small and both versions lead to overeating for me. Cold, unheated vegetable pieces do the same thing, only even worse: they make me hungrier than before I was eating. Microwaved cut-up vegetables, on the other hand, still leave me somewhat hungry, but significantly less than the three other versions. That very finding is what enabled me to lose well over 60 kg of body fat and what enables me to keep it off.
@BartBVanBockstaele great way to flood the body with oxalate antinutrients. Fiber is also antinutrient.
@@cornstar1253 In order to explain what antinutrients are and why they are important requires a whole book. Suffice it to say, that in *most* cases, antinutrients are unimportant and often even required for good health. Fibre is one. Despite popular claims, for example, we *do* extract energy from fibre, just not as much as from other carbohydrates.
Pls Google Dr Brooke Goldner's videos. She attributed her recovery from and reversal of Lupus for 18 years now to taking 16-20 Oz of hyper-nourishing green vegetable smoothies (75% dark green leafy vegetables and 25% fruits, with ground flax seeds to slow down absoption of fructose and for Omega 3), and drinking a lot of water (about a gallon) . But she uses bananas and apples with berries for that 25%. But now, both bananas and apples are found to oxidize and reduce the flavanols in the berries by a lot (over 50%). So just add berries or frozen pineapples (avaikable from Costco) as the sweetener is the safest. Her concept of hyper-nourishing smoothies still makes sense.
How about: hole fruit and juice fruit....(orange)
Ice could also have been a factor, no? There's plenty of studies on cold vs warm vs hot water.
The problem with this study is that it doesn’t match real life. One people drink a lot more fruit than they would eat in whole food and two, they were artificially limited in what they could drink. In real life, they would likely more quickly gulp down a whole lot more juice before they felt “full” than they could eat as a whole fruit. I feel full eating an apple. I don’t drink just the equivalent of only one apple. And I crave more juice (and would often drink more) while I usually am full after eating one apple.
Juice and smoothie are 2 completely different things
Smoothie for the win
Dont apple seeds contain cyanide?
Hey Simon, I'm currently on a (healthy) omnivorous diet but my LDL is a bit high, so I would like to try a (healthy) vegan diet to see how low my LDL could get with such diet change. My question is: for how long would I have to be vegan before I can do my second blood test?
Three months is the range I’ve heard!
A healthy vegan diet requires proper planning, make sure you find good sources of iron, b12 and omega 3 (I supplement), vit D. Go for whole foods plant based
Assuming there isn’t a genetic component to your elevated LDL levels, you could see a significant decrease in as little as one week following a WFPB diet. Now, how long it would take for your LDL levels to become ‘normal’ has too many unknown variables to answer here.
WFPB oil free. There are plenty of free recipes and meal plans you can get off the web....Forks over knives and Dr Joel Fuhrman are two really good sites. Plantiful Kiki and High Carb Hannah are good for those who want a WFPB oil free diet and want to lose weight (if that applies to you).
I think three months sounds way too long. While on a plant-based diet, I had elevated (70 -> 120) my LDL from a few days of eating processed foods high in saturated fats (to be specific, croissants made with coconut oil; likely a trans-fat component to it).
That's just an anecdote though, truth is there's no reliable data to my knowledge. If you're in a rush I'd say go for 2 weeks, other than that waiting for three months can't hurt either.
Why is someone with a diabetes problem eating fruit at all?
@@TheProofWithSimonHill Why do they still have diabetes then? Why not just reverse it?
@@TheProofWithSimonHillpseudoscience
“Healthy young adults” bad enough, but they’re wearing CGMs which means they’re privileged because they have to pay for those and they focus on their personal health.
Not always. Some people get them from their doctor on prescription.
They were most likely given the glucose monitor to use for the study. No cost to the participant.
Ann wigmore healed diabetes within three weeks with energy soup. Which are green smoothies. 🤷♂️
Ann Wigmore never healed anything as she is just an entertainer saleswoman. If she healed anything she would have a Nobel Prize.
Showing a T1Ds CGM spike to a smoothie is totally misleading. Insulin dosing is a skill. I can eat a Cinnabon and stay in range. Does this mean a Cinnabon is healthy? - no - It only shows my ninja insulin skills. I can also eat a bowl of carrots and go out of range if I didn’t take insulin properly. Does this make carrots unhealthy? If you are trying to prove a point maybe talk about how much insulin that smoothie needed in comparison to another meal.
@@TheProofWithSimonHill yes I know. Which is why his spike or lack of spike on dexcom only represents his insulin dosing skills and has nothing to do with normal non diabetics. I can eat a bowl oatmeal with raisins and maple syrup and only see a 20 point rise because I’m really good at dosing insulin. That has no correlation on the response of a normal non T1D to that same bowl of oatmeal.
That guy has T2D or T1, if T2D then why tf is he drinking fruit smoothies? That's just dumb
He’s probably type 1 however fruit is healthy and okay for type two diabetics too.
@@ggjr61If a T2 diabetic wanted to reverse I'd strongly disagree that drinking fruit smoothies is 'healthy'.