Balancing Blood Sugar to Curb Cravings

The Obesity Guide with Matthea Rentea MD

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Podcast Description

In the current industrial food environment, most of the foods that are marketed to us are pretty far removed from whole foods. Recent research indicates that over 70% of the food supply in the U.S. is ultra-processed. Many ultra-processed foods (UPFs) contain little fiber and are high in added sugars, meaning they are rapidly digested, and cause blood glucose levels to rise quickly.

Our ancient brains and bodies are struggling to catch up with this new food environment, filled with modern conveniences that we love the taste of. But the impact of a diet high in UPFs goes beyond negative physical health outcomes such as a heightened risk of diabetes, obesity, and cancer. It may also have a significant impact on the health of your brain.

In today’s episode, I explore two ways we can reduce our consumption of UPFs to improve blood glucose management, reduce cravings, and lower the risk of disease.

To read the full show notes, click here.

References

• Join my email list here so you’re first in line for the latest content.
• Find out more about “The Glucose Goddess Method” (2023) and “Glucose Revolution” (2022) by Jessie Inchauspé
• Learn more about “Obesity Code” by Dr.Jason Fung

Audio Stamps

03:10 - We discover why you don’t need to be diabetic or pre-diabetic for blood sugar management to be a concern for you.

05:32 - We find out how reducing processed foods in our diet can help to bring down insulin levels.

09:12 - Dr. Rentea introduces her first strategy for eating less processed food.

11:41 - Dr. Rentea talks about her second strategy for eating less processed food.

12:15 - We hear some suggested resources to support you with blood glucose management.

13:33 - Dr. Rentea tells us why we should resist the urge to do a radical overhaul.

Quotes

4:19 - “One of the best ways that I know to help people with this is to help them more toward an unprocessed diet.”

7:42 - “We are this ancient brain and body, but we're in this really modern world. It's like we didn't have time to catch up with what's happening in our environment. And so your brain, your body, your gut, your hormones…none of it has really caught up to this ultra processed food.”

10:31 - “If you start with veggies first, if you start with savory first, if you balance with protein and fiber first, and then you have those other things (even if it's the same amount of crackers), you end up decreasing the spike that happens with blood sugar.”

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