3 TIPS to Lower YOUR A1c (What to Eat in a Day)
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- Опубліковано 29 вер 2024
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✅ Discover what to eat to lower blood sugar, lose weight, and get your best A1c ever
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A1C is a crucial measure of long-term blood sugar control, and achieving a non-diabetic range can seem challenging for those living with diabetes. In this video, Robby Barbaro shares his personal experience of maintaining an A1C of 5.5% while following a high-carb, plant-based diet as someone with type 1 diabetes. You'll learn about the three key principles I've found most effective in stabilizing blood glucose levels, including smart food choices and lifestyle habits. Whether you're looking to lower your A1C, improve insulin sensitivity, or optimize your diabetes management, these strategies can help you take control of your health.
Studies and research mentioned:
Association of Achieving Time in Range Clinical Targets With Treatment Modality Among Youths With Type 1 Diabetes
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Cyrus & Robby
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i just got a high sugar content from my doctor at about 10 ... in 1 month im down to 8.3, and going strong , thanks for the video and info . will update in about 1 month . also incorperated lifthing weigts as more muscles use more sugar ,win win
I'm someone who, if we were in public, you could easily see that I'm unfit and reconditioned. In just the past month I've begun incorporated small amounts of walking, even smaller amounts of barbell strength training (gotta start somewhere!), and no other changes, except I've been reducing my carbs already. I went from 6.0 to 5.8 with just those small changes! I'm just getting started, but just imagine what you'll be able to do just by doing what you already are! You're obviously more fit than me. Keep up strength training, but do not forget to add a nice, fun, daily walk. Oh, and a big tip that I've incorporated: don't use the words "I can't" anymore. Say "I don't. "
It goes from feeling like a punishment to feeling like a Champ who cares about himself!
Lowering blood sugar its not issue by strict diet and physical activities..it may be 3 to 6 months time enough but if we eat carb..wat will happen? 100%is it possible with normal food intake position? No one telling clearly how long time it will take for 100% normal position
This approach to diabetes seems totally nutty to me. I've had T1 since 2011 and had an A1c below 5.5 since 2013, and my last A1C was 4.8. I've stopped eating everything but beef, eggs and cheese. I never have a vegetable or a fruit of any sort. My cholesterol is normal, and I don't exercise. My daily insulin usage is around 12 units/day. I tend to eat 1-2 times per day. I can't understand what possibly benefits one could have doing a diet like you're suggesting. You do realize that there are essential fatty acids and amino acids (porteins), but there's no such thing as an essential carbohydrate.
Hello. I'm glad that you are thriving with your diet choises. But I do think that exercise is not optional if you are looking for optimal health. Humbletly, i think that excercise is a must for good health. Greetings
Maybe you would not need 12 units of insulin every day?
Beef gives heart problem and stomach cancer
Have a prediabetic friend. Her functional Dr wants her to go on a ketogenic diet to bring down A1C. What are pros / cons for both approaches (Low fat / high carb vs Keto)?
I'm so happy to see this dynamic, adaptable food demonstration, and especially happy to see how well this man takes care of himself with autoimmune disease❤❤❤
In addition to potatoes and veggies, for 1 month I gorged on watermelons, cantaloupes, mangos, lychees, bananas, apples, dates, honey and raw sugar and HbA1c rose from 4.6% to 4.7% (avg 3 month BG from 86 to 89).
In Dr. Furhman's book, Reversing Diabetes, he says eating a very low fat vegan diet is not healthy for heart health. He says it can cause heart arrhythmia's. He says we should consuming healthy fats from nuts and seeds every day. At least one and half ounces a day to prevent heart arrhythmia's. What are your thoughts on this? Thank you.
Thank you for your question. It's a great one and a common concern among people transitioning to a plant-based diet.
In our book Mastering Diabetes, we classify nuts and seeds as "yellow light" foods. While they can be part of a healthy diet, we recommend consuming them in moderation rather than abundance.
The reason is that even though nuts and seeds contain healthy unsaturated fats, they are still very calorically dense. Eating large quantities can crowd out other important foods like fruits, starchy vegetables, legumes and whole grains that are excellent for improving insulin sensitivity and overall health.
We haven't seen convincing evidence that very low fat vegan diets increase risk of arrhythmias when they include a variety of whole plant foods. Deficiencies in minerals like magnesium are more likely to contribute to arrhythmias than simply restricting fat.
That said, small servings of nuts and seeds can certainly be included as part of a healthy plant-based diet. We just don't believe they are necessary in large quantities every single day.
The most important things are focusing on whole, unprocessed plant foods, staying active, managing stress, and getting enough sleep. If you do those things consistently, you'll be well on your way to outstanding heart health and diabetes control.
I hope this helps provide some perspective on the role of nuts and seeds in a healthy diet. Let me know if you have any other questions!
Thank you
All dietary fats block the 3rd proton pump of our mitochondria leading to insulin resistance. Nuts are ok, but not in abundance and not for people struggling with type 2 and overweight. Source for the biochemistry stuff: dr. Peter Rogers' videos on diabetes/cancer/autoimmune disease.
Dr. Furhman's diet is a low fat diet. I have a couple of his books. He does not include oil which is problematic for diabetics. He says not to snack on nuts. He uses nuts in salad dressings as the fat ingredient to make satisfying creamy dressings. Fat should be 10% of your daily calorie intake to reverse diabetes. I think that the amount of fat from nuts, seeds, or avocado in his End of Diabetes diet by Dr. Furhman is small, and may actually be 10% of calorie intake. He doesn't use much. Like a small amount of mashed avocado in a massive salad in place of dressing.
I eat a high fat extremely low carb diet. I avoid sugar including fruit. I have lost weight. It works for me.
Watch out for your heart and check out your APOB levels.
@@MasteringDiabetes
You better watch out for your oxalates intakes and accumulation .
Sally K Norton is 100 % right !
@@ryanray6215 Oxalates aren't a problem on a low fat diet as you need fat to break the bond oxalates has with calcium. This is why meat eaters have kidney stones all the time and low fat vegans hardly ever have them.
How long have you been on that diet? Do you ever use artificial sweetener?
@@Jennifr1966 I have been on this diet for about 4 or 5 years now. I occasionally use artificial sweetener in drinks.
What about grains such as rice, millet, buckwheat? A lot of your plans in the book don't have grains. Only Quinoa?
Morning!! Im a little confused about starchy vegies. I was led to believe that patatos,corn,rice,ect were great for a low fat whole food diet. Whats the truth on this topic? Thanks so much. Cheers
Can you please do a video on Focusmate?
I was a pre diabetic twice.. I got my A1c checked for the first time in a year. glad to say it's never been this low. I still weigh 300lbs. but like it's alll muscle. today for breakfast I had a kale shake, yogurt, protein bar, and 3 eggs.. for lunch I'll probably do some fish ...
Jesus Christ can heal you without all the monitoring, working so hard and constant worry of your levels. Wouldn't you love to be free my Doctors? I love watching your channel as i agree completely with your healthy lifestyle, and once again it is showen in the Bible that Daniel had the right idea of eating, low fat low protein high vegetables diet
What were the total calories for the day ? Looks fairly low
So basically, you’re not eating a lot of calories and you’re exercising frequently.
There are too many conflicting advice
I try to keep fat around 30 grams per day. If I go too low I do notice it affects cognition and memory. For me personally but I'm aware some people can do great without adding any fats whatsoever
I've been following your advice for a week now. No added oils whatsoever. Enough fruit , tofu , tempeh , wholegrain carbs. Im getting incredibly warm during and after my meals, to the point of some sweat on my forehead. Any advice please ? Thank you 🙏
What do you do if you can’t tolerate that many greens in a day? If I eat that much green stuff I get terrible stomach cramps and other unpleasant things happen if you know what I mean. I have tried to this way of eating for almost a year now and it happens every time I eat too many greens. I finally end up having to take Imodium to stop the bowel.
If you can eat a few but not many, start there. I'm wondering if you are just eating too many and it's causing issues with vitamin k balance in your body, or if barely any cause problems, it might be an allergen for you? Very worth speaking with your doctor! They could possibly do an allergen test or have other insights.
thank you
Shout-out to the 1.5x crew
I see u doing exercise in the morning in a fasted state. U find that works out better than eating something first b4 u go out in the morning to exercise?
Would a high-carb low-fat diet be considered consuming around 10-15% of your calories from fat then?
I love mangos
What are your thoughts on flax and chia?
Where's your big streak?
MANGOS! ooh la la 🤤😋
Truly insightful especially for me (endurance athlete and soon to be Ironman!!). I've been following the MD approach (and been coached, too!) for years now, but I am struggling with BG elevation overnight, going to bed at 100 and waking up at 250-290. Going on for some weeks now and feel some frustration. I eat exclusively green light, the only yellow light being 3-4 nuts and some chia in my breakfast fruit bowl, and some occasional dates and unsweetened soy milk. I think my problem is with legumes: I eat huge amounts (equivalent of 3-4 cans a day, always coupled with whole grains of some kind), and while they're great for sure, they might cause an excess in protein. That's my theory. Would you advise me to trade some legumes for more fruits?
Good luck on your Ironman race! Which race are you doing? Your theory about beans could be true. Have you considered using an automated pump? I switched to an Omnipod 5 and the automatic decisions are extremely helpful for glucose control overnight! -Robby
@@MasteringDiabetes Going for Venice-Jesolo 70.3 at the moment! While I decide the location for my full, I have several (ultra)marathons scheduled :-) Thank you for the answer. It's weird because these spikes occur in the later part of the night, toward 4 am. Recently I've started with intermittent fasting again, having my "dinner" around 5-6PM. Still, the spikes are there. My protein intake is around 130g a day, I'll see how it goes bringing it down a bit. And consider the Omnipod!
I'm being told time and time again to look at yesterday's diet.
I wouldn't look so much at your breakfast as the rest of the day. Can I suggest that you cut back on the legumes, perhaps eat some low carb veggies in its place, and see what your following morning's sugar reading is? Also, how is your sleep hygiene? My blood sugar does the same, but **usually** less than 150.
@@Jennifr1966 Thank you and I'll follow your recommendation !! In terms of sleep hygiene , I'd say I am pretty religious about it: 8-9 hours of sleep a day. I think the extra proteins are the main thing to consider here, legumes are good but an excess remains an excess :-)
My 85 year old mother has type 2 diabetes. She doesn't get much exercise in because of bad knees. She recently was prescribed insulin. She's been a type 2 diabetic for years now. My question is how frequently should she be eating? We've been told every time we eat our bodies release insulin. Is four hours between meals good? Thank you.
Ideally she would be doing intermittent fasting 16:8 or more. That way her body has a chance of healing the insulin resistance and turn her sensitive again. Research Jason Fung and Dr. Ken Berry on diabetes. They should be able to give you advice on how to completely reverse the disease. Also, cut the carbs.
I have a son and husband with T1, have read the book and have been eating this way for awhile. I have been scouring the internet because my question isn't addressed in the book. What about all the members of my family who are not diabetic? Is this way of eating right for the whole family in the long term? (besides myself, I have a 6 year old, 15 year old and a 17 year old-that's 4 of us that are non-diabetic).
Robbie your tan looks good and shows your not like most Casper looking vegans which look frail and sick. So your skin looks very healthy. Stop the extreme iron man stuff Robbie and start full range strength resistance work outs. Build a few layers of muscle.
As a type 2 I have been advised to have healthy fats, protein and fiber in my first meal of the day. I achieve that by adding avocado and one tablespoon of rolled oats to my breakfast smoothie along with vegan protein powder.
@MasteringDiabetes those meals you ate appear to not have any significant source of protein. They don’t even have beans.
You shared your units of insulin. Thank you. What is your insulin to carb ratio on this way of eating?
It changes based on my activity! But the 24/hour ratio for this day was 646 g of carbs / 32.3 = 20:1. Do you know your 24-hour carbohydrate-to-insulin ratio? -Robby
What if you can’t go on walks because you’re on a walker/wheelchair ? and what was the exact time did you eat ?
I don't agree with a lowfat diet, I believe good fats are great for diabetics..
Please tell me the string spaghetti is made from Zucchini
Why non-starchy vegetables? Aren’t potatoes good if you avoid the oils? See McDougall.
4:04 I'll be back for review, Iron Man! I'm just going to go do something else for a moment.
Wow 😮
Thank you for this inspiring experience, can you please share a healthy foods to eat like veggies, fruits and nuts. ❤ Thanks
For people with type 2 diabetes. Their time in range should be how much percentage wise.
Yea but have you reversed any type 2 people with the condition 12 years or more?
Can I have watermelon if I'm pre-diabetic
Hi, can you pls write Macros? Thanks
low fat is not good for the body
Looks great other than that
As a pain in the rear as it is the red bell pepper should have the skin removed
???
3:34 🤮
Respect for doing the 3 Ironman's! I did a 1/2 Ironman (Gulf Coast) when I wore a younger man's clothes) You do understand that an A1c of 5.5 is NOT NORMAL!!! It's only 'normal' for diabetics. WHO says blood sugar under 100 is normal, test above that often and you are above normal...
Don't let medical foundations change the true normal.
Hard for most people to stay that active.
BTW - FWIW - remember that Mark Allen didn't win his first Ironman until he added a little animal protein to his formal vegetarian diet!
nice
Why sell us on mangoes but not tel us why?
Literally all their videos are about why healthy carbs like mangoes are good for you.
How do I deal with family members who insist I quit eating carbs and follow the keto diet? I explain about fat especially saturated fats and insulin resistance and the difference in complex carbs versus processed refined carbs, but nothing sways them. I’m tired of being criticized
They are right. Carbs turn into sugar which is released into your bloodstream when you are prediabetic or diabetic. You will see much more potent results if you cut the carbs out of your diet.
Do you think you'd get criticized, regardless? Some families mean well but don't understand.
I'm learning that what works for one doesn't work for another. The best you can do is see what works for you! On a complex carb diet, are you able to get control of your a1c? Do you feel enough energy to take a walk around the block? If so, tell them that you've tried various things, but you're currently on a modified diabetic diet that is currently working for you, but if you decide to try something else, you'll keep their ideas in mind, thank you!
Families and loved ones really do mean well, but you Have to find what is healthy for YOUR body.
What have you found makes you feel healthy and works without a lot of meds?
I don't anymore. My family are hard core meat eaters. Just do you and let them see your light. If they ask give them a little of what you do or direct them to an expert. You have to guard yourself to because some people can be horrible.
❤❤❤❤❤❤❤❤
Great info. But you should incorpoate some rucking for even more optimal results
Do you drink the Amla tea at all? You didn’t mention it in this clip.
PS I started out with Dr Mcdougell. Thanks again
Not a good start if you’re diabetic or prediabetic
Having interviewed multiple doctors on insulin resistance I have to take issue with your suggestion that insulin resistance is caused by a high fat diet. Insulin resistance is caused in part by having high body fat, not ny consuming dietary fat. The high body fat / obesity epidemic you see across the world today is being caused by high carb intake.. not by high fat intake. A meal high in saturated fat will spike your blood sugar LESS than a meal high in carbs, by extension the high fat meal will result in less insulin being produced .. and thus you're less likely to become insulin resistant on a higher fat diet than you are on a high carb diet.. Note a higher fat does not mean a high trans fat diet, but a a diet higher in saturated fat. .
It’s both high carb and high fat causing obesity. Many meats/dairy are extremely high in fat and that’s not including what everyone adds to cook with, salad dressing, oils, or high fat fruits/nuts.
I just love reading the comments on this channel because so many of the people are deeply informed and really want what works for their body.
The fat you eat is the fat you wear, no one grows fat on cooked potatoes, rice, whole grains or vegetables and fruit. These high carb things you speak of are loaded by fat as well, like pastries etc. All the ultra processed high carb foods are almost all high fat as well, yet the carbs are being blamed. Do you know how impractical it is for the body to convert carbs into fat? The body much rather uses the fat you eat to store and burn the carbs, which is what it does. High carb doesn't cause insulin resistance, ever, it's the fat that is doing the resisting of glucose uptake.
That's one way to do it... Low fat / High carb diet. Just don't mix fat and carbs together and you're good to go. I personally prefer a high fat / low (or no) carb / carnivore lifestyle and have similar health results with A1c. It all depends on how you want to look. If you want a muscular physique.. do carnivore. If you want a smaller toned, skinny physique, do low fat / high carb diet. In any case, we agree on one thing - whole / unprocessed foods and consistent exercise is the way to go.
It’s one of the ways but good for short term. In long term it’s not good for the heart. Listen to Thomas Dayspring and check your APOB levels.
@@MasteringDiabetes They want to follow low-/no-carb, but they keep drinking the Kool-Aid.
I can’t eat mangos because it’s pure sugar
You missed the entire point of the entire video.
Carnivore diet will take care of all these issues.
Apparently the complete opposite diet can as well 🤷 makes complete sense if you understand human biochemistry and the Randle cycle
Eat how you like, but humans are not carnivores. How's your ApoB level?
in the short term it will. also who wants to eat a restrictive carnivore diet forever? It’s impractical and expensive.
Carnivore is good until you want to stop carnivore. it takes so long for your gut to build up the bacteria in your gut microbiome that was lost from not eating fiber.
I understand this is a chat filled with vegans & vegetarians. And that’s ok. Humans evolved being omnivores.
Research Suneel Dhand and Ken Berry. Cutting carbs is the most important step in reversing diabetes and prediabetes.
Surinam cherrys I love it ♥️! Great video man!
Beef, butter, bacon and eggs works! 🥩🧈🥓🍳👍🏽
What's your ApoB level?