This video, presented by Deb Ford DCN RDN, discusses various supplements that can help maintain healthy blood sugar levels. She emphasizes that supplements are meant to complement a healthy diet and exercise, not replace them. The video covers twelve different supplements, including vitamins, minerals, and plant-based compounds, explaining their benefits for blood sugar control and other health aspects, and often includes recommended dosages or forms to take. She highlights the widespread issue of metabolic illness in the U.S. and encourages viewers to take proactive steps to improve their health.
Key Takeaways
1
Over 93% of Americans are metabolically unhealthy, and information is available to help reverse these conditions and live a healthier life.
2
A continuous glucose monitor (CGM) can help you understand how your body reacts to food and activity, but diet and exercise are essential before relying on supplements.
3
It's crucial to consult with your doctor before taking any supplements, especially if you are on medications, due to potential interactions.
4
Vitamin D is an 'unsung hero' important for bone health, reducing inflammation, boosting immunity, and low levels are linked to insulin resistance and type 2 diabetes.
5
Magnesium, known as the relaxation mineral, is a co-factor for over 300 physiological processes and can improve hemoglobin A1c and fasting insulin for people with type 2 diabetes.
6
Alpha Lipoic Acid (ALA) can improve hemoglobin A1c and help people with type 2 diabetes improve fasting glucose and decrease insulin resistance.
7
Folate, a super B vitamin found in green leafy foods, is linked to lower blood sugar and improved insulin resistance, but it's important to use methyl folate (natural form) instead of folic acid (synthetic form).
8
Omega-3 fatty acids, especially EPA and DHA, may help lower triglycerides, boost brain development, lubricate joints, and improve insulin resistance.
9
Fiber, found in fruits, vegetables, nuts, and beans, can keep you feeling full, slow down blood sugar absorption, and reduce post-meal glucose spikes.
10
Berberine is a champion for glucose metabolism, insulin sensitivity, and body weight, improving insulin receptors and making insulin work better.
11
Gymnema Sylvestre can block sugar absorption in the stomach and temporarily block sugar receptors on taste buds, making sweets less appealing.
12
Apple cider vinegar can trim body fat and waistline, boost fullness after meals, and lower post-meal blood sugar by up to 30% when consuming carbs.
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0:01
good morning and welcome to another
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edition of today's nutrition where we
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look at what's new in research what's
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hot in the news or any topic that can
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help us lose weight feel great and live
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six Heavenly steps to lose weight feel
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great and reverse aging yes and get
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metabolically healthy you know that over
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93% of Americans are metabolically sick
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on a cellular level and I think you
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deserve to have the information to be
0:34
super well so you can live long and well
0:38
not going through each day popping pills
0:41
for you know drugs and feeling tired and
0:43
old and achy and Bloated and feeling
0:46
like you don't have control over your
0:48
health your body is designed to be well
0:53
and we just have to remove the
0:56
barriers I March arm inarm with make
1:00
America healthy again Maha knowing that
1:03
over 93% of Americans need help and I
1:08
want you to be super well reverse those
1:11
conditions and you can faster than you
1:15
can imagine that's why I'm bringing you
1:17
that 90-day program in January to help
1:19
you learn how to be metabolically
1:22
healthy so you can reverse diabetes help
1:25
your memory lower your cholesterol
1:28
triglycerides get that waistline trimmed
1:30
down one of my gals that just graduated
1:33
lost 40 lbs in 3 months over 8 in off of
1:37
her waist line 8 in can you imagine 8 in
1:42
and got it down below the 31 and 1/2 in
1:46
that is considered healthy so faster
1:50
than you can imagine 90 days bang you
1:52
can reverse many diseases and I've even
1:55
had people put their autoimmune disease
1:58
into remission happens all the time time
2:01
so although I am a licensed and
2:04
registered dietitian have a master's in
2:07
from an
2:08
accredited University and a doctorate
2:10
also in clinical nutrition and fitness
2:13
with almost 50 years of experience not a
2:16
new kid on the Block reversing disease
2:19
is serious and this information is for
2:22
your education only and if you have a
2:24
medical condition seek medical advice
2:27
but I'm going to give you valuable
2:29
information
2:30
research that can be
2:33
lifechanging because you need to be
2:35
metabolically well first and foremost
2:38
one of the foundations of that metabolic
2:41
health is blood sugar and research shows
2:45
that oh my over 52% of Americans have
2:48
either diabetes or pre-diabetes most of
2:51
them don't even know it and because the
2:54
correlation is very strong to
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Alzheimer's disease high blood pressure
2:59
PCOS and other very common diseases we
3:02
have to start here and the younger
3:04
generation is at even greater risk their
3:09
intake of the ultr processed food
3:12
is is just
3:15
crazy you know especially young men 14
3:18
to 18 oh my gosh anyway since over 70%
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of these people with pre-diabetes go on
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to develop full-blown diabetes I never
3:29
want to see a f tting blood sugar over
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95 that is a big warning signal that
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you're having trouble you are cting
3:38
issues and you need to make some changes
3:41
don't wait until you get sick listen to
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those little Whispers okay so I
3:47
understand managing blood sugar can be a
3:49
challenging journey I like to keep a
3:52
close on eye on mine with A continuous
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glucose monitor not all the time but
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frequently a CGM so I know EX exactly
4:01
how my body is reacting to certain
4:04
situations certain foods activity or
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lack of it and while diet and exercise
4:11
are
4:12
essential sometimes the right
4:13
supplements can provide that little
4:15
boost the body needs so today I'm going
4:18
to give you the latest research on
4:20
supplements for helping keep that blood
4:23
sugar in a healthy range and you notice
4:26
I call them supplements and I do this
4:28
for a reason
4:31
it's essential to get the diet right
4:34
before turning to supplements you can't
4:36
rely on them for everything dietary
4:39
supplements are just that a supplement
4:41
to a good diet you cannot eat an ultra
4:44
processed diet like 60% of Americans do
4:47
and expect to get the best results by
4:49
taking a few supplements okay that's
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just the way it is so sorry you know but
4:55
a little caveat first there is a
4:58
potential interaction between
5:00
supplements and some of the medications
5:01
you may be taking you know if these are
5:03
going to lower the blood sugar and
5:04
you're already on things to lower blood
5:06
sugar you're going to have to be on top
5:08
of that so work with your doctor best to
5:10
check with your health practitioner
5:12
before implementing any of these
5:14
supplements and uh if you want access to
5:17
a continuous glucose monitor like I wear
5:20
very in unobtrusive I mean it's just a
5:23
little disc on the back of your arm you
5:25
never
5:26
notice flesh colored little patch that
5:28
goes over it it's just easy peasy let me
5:31
know and I can make sure you get one and
5:34
you can even use your health savings
5:35
account so okay here's the list and you
5:39
may want to take some notes because this
5:40
is some really good information and that
5:42
could help you or someone you love so
5:45
I'm going to run down a dozen just real
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KCK quick um you know 50,000 foot view
5:53
from the top
5:54
down just the basics so first of all
5:57
number one vitamin D it's the UN Su hero
6:01
that most of us are low on if we're not
6:03
supplementing optimal levels hover
6:06
around 60 it's crucial for your bones of
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course along with K2 as a sidekick it
6:11
reduces inflammation Powers up the
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immune system and while you can get it
6:17
from
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food or supplements your body likes to
6:22
rely on the sunlight but there's a catch
6:26
your gut your liver your kidneys and
6:29
getting enough Sun exp exposure that's
6:32
what really makes it happen you got to
6:34
have all those working right and you can
6:37
see why a lot of people have trouble you
6:39
know so why care low vitamin D is linked
6:42
to insulin resistance type 2 diabetes
6:45
and even depression hello winter Blues
6:49
it also may slow cancer progression
6:52
reduce cardiovascular risks and possibly
6:56
help with multiple sclerosis darker skin
6:59
tones like my grandsons from Indian
7:01
Heritage need more and there's also you
7:05
know certain Gene variants like I have
7:08
that make you more at risk for low
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vitamin D activity so want to know how
7:14
much you need you got to get your levels
7:17
checked and factor in Sun habits
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genetics and more whether it's
7:22
supplements or Sunshine let's give your
7:24
body the Vitamin D it deserves okay now
7:27
number two let's talk about the the
7:30
relaxation mineral magnesium oh it is
7:34
the ultimate it is a Powerhouse with
7:38
being a co-actor for more than
7:41
300 physiological processes in your body
7:45
the key to your body's metabolic magic
7:49
research shows that supplements
7:51
somewhere between 250 and 400 milligrams
7:54
can significantly improve hemoglobin A1c
7:58
that is your blood sugar over three
7:59
months and fasting insulin for people
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with type two diabetes and there's more
8:06
magnesium can lower your risk for
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hypertension and heart disease help
8:10
prevent osteoporosis especially if
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you're on those proton pump inhibitors
8:15
for your stomach it can even fight off
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headaches and migraines so whether it's
8:20
calming your nerves or helping your
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blood sugar magnesium got to consider it
8:26
third thing chromium you know it's it's
8:28
not as big a thing as it used to be but
8:32
um most multivitamins are going to have
8:34
a little chromium it has been processed
8:36
out of our food so most of the
8:39
supplements are as chromium
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picolinate some there's several studies
8:45
that show that supplementing can improve
8:47
glycemic control in people with diabetes
8:51
about 200 micrograms that's MCG appear
8:54
to be safe short term for most people
8:58
other health benefits there's an
9:00
association between cholesterol and poor
9:03
chromium status and it may even help
9:06
with weight loss ah number four one of
9:09
my favorites alpha lipoic acid research
9:13
that that came out oh my gosh that was
9:16
back I think in
9:18
1997 when I was getting my dietetics
9:21
degree you know there was research about
9:24
how great it was for diabetic neuropathy
9:30
but really anything associated with
9:32
oxidative stress or the need for
9:34
antioxidants alphalipoic acid ala is
9:38
made in the
9:39
mitochondria and there's some research
9:42
that alphalipoic acid can improve
9:44
hemoglobin A1c that 90day marker of
9:47
blood sugar and it may help people with
9:49
type 2 diabetes improve fasting glucose
9:53
and help decrease insulin resistance or
9:57
improve
9:58
sensitivity okay number five zinc oh
10:01
love zinc it is an essential mineral and
10:05
um it's also involved in a lot of
10:09
cellular metabolism and it's what they
10:11
call an insulin mimic because it can
10:14
kind of stand in and support glucose
10:18
metabolism also has some possible
10:21
benefits in lowering glucose especially
10:24
in older adults but I really want to
10:28
caution you on taking too much zinc so
10:31
many have been taking a lot of extra
10:34
zinc since covid because you know that's
10:37
good for the immune system it would help
10:39
uh keep viruses from replicating but it
10:42
can also cause an imbalance in Copper so
10:45
you kind of have to be careful with zinc
10:47
if you take higher doses limit it to
10:49
just a few days okay then folate one of
10:52
those super B vitamins it is the
10:55
superhero for your DNA found in lots of
10:59
foliage type foods you know your green
11:02
leafies it is linked to lower blood
11:04
sugar and improved insulin resistance
11:06
for those with metabolic resistance but
11:09
here's the twist you got to go with the
11:12
methyl folate the natural form skip that
11:15
folic acid the synthetic version because
11:18
there's some research that it could
11:20
increase certain cancer risks so keep it
11:23
real with folate and your body's going
11:26
to thank you ah another one of my
11:28
favorites omega-3 fatty acids you know
11:31
that was another one back in oh gosh
11:34
what was it
11:35
92 I was really achy found out I was
11:39
super low in omega-3 fatty acids so it's
11:42
it's kind of considered the brainy fat
11:44
because it comes from fish and flax seed
11:47
and some supplements uh alphalipoic or
11:49
no not it's another ala alphal linolenic
11:53
acid EPA and DHA it really shows highest
11:58
with EPA and D D ha when it comes to
12:00
insulin resistance but it may help lower
12:04
triglycerides boost your baby brain
12:06
development lubricate joints and
12:10
DHA specifically to help keep senior
12:14
memories sharp so there's even more Buzz
12:17
about his potential role in cancer
12:20
prevention so make sure you're keeping
12:23
these healthy fats in your daily intake
12:27
okay another one of my favorites see I
12:29
know I've got a lot of favorites but
12:30
this is fiber fiber is the carb that
12:33
your body doesn't digest so zero
12:36
calories but ooh so many benefits found
12:40
in fruits and vegetables nuts and beans
12:43
but also in powerhouses like celium
12:46
that's PS y l l i u m and inulin fiber
12:50
works wonders for your
12:53
health in in your stomach it swells up
12:56
in your gut it's swelling up so it's
12:58
keeping you feeling full for a long time
13:00
but it also slows down the time that
13:03
blood sugar is absorbed so it lowers
13:06
postmeal glucose spikes you know that
13:09
postprandial also because it keeps you
13:11
feeling full lowers your BMI helps you
13:15
lose weight reduces fasting glucose
13:18
reduces A1C and helps with insulin
13:21
sensitivity and of course the weight
13:23
loss quite a bit of research on that one
13:25
too another other perks besides that it
13:28
can lower cholesterol
13:30
I had firsthand experience with that one
13:32
too when I didn't need my cholesterol
13:35
lowered but it's going to keep your gut
13:37
Happy by feeding the good healthy
13:38
microbes can ease constipation or
13:41
diarrhea and even IBS fiber is basically
13:46
your digestive system's best friend load
13:50
up okay number nine a lot of research on
13:54
probiotics that friendly bacteria found
13:56
in foods and supplements and and it
13:58
keeps the gut happy and healthy research
14:02
shows that people with type 2 diabetes
14:04
May lack certain gut bacteria and adding
14:08
full spectrum probiotics and there's
14:11
thousands of them may help lower blood
14:14
sugar improve fasting glucose and even
14:17
reduce lipids there's amazing what they
14:20
do higher levels of a certain family
14:22
called
14:23
acromania and specifically acrania
14:27
mophia who names these I'm not sure but
14:29
it's really good with that mucin layer
14:31
of the gut and also we found that there
14:34
needs to be a good balance between the
14:37
families bacteroides and
14:40
firmicutes big correlation there um but
14:44
beyond blood sugar it can help the
14:46
immune system help uh support IBS or
14:50
inflammatory bowel disease all at
14:52
minimal risk so let those gut microbes
14:56
do the heavy lifting number 10 a lot of
14:59
research on this one lately and that is
15:01
buring it is stealing the spotlight and
15:04
for good reason it's a champion for
15:07
glucose metabolism insulin sensitivity
15:10
and even body weight by improving
15:12
insulin receptors
15:14
berberine just makes insulin work better
15:17
requiring less of it to get the blood
15:20
sugar balanced a win for pre-diabetes so
15:24
many things it's doing on a cellular
15:27
level that it is just helping with
15:31
things that you just cannot even imagine
15:33
so um decreasing inflammation belly fat
15:36
lowering body weight helping women with
15:38
PCOS may even cut the visceral fat and
15:42
for women with PCOS it may boost
15:45
ovulation and alter fat distribution
15:48
taking it from the gut where you don't
15:50
want it this little compound is packing
15:54
big
15:54
benefits and then there's number 11 Jim
15:57
Nima sylvestra from India Africa one of
16:01
the ma aic's most powerful ones for
16:05
tackling the Sweet Tooth gimema contains
16:08
compounds that block blood sugar
16:11
absorption in the stomach may even boost
16:14
insulin production by stimulating the
16:17
beta cells in the pancreas huh so what's
16:21
cool about gimema it's like a sugar
16:24
bouncer it will temporarily block blood
16:27
sugar receptors on the taste buds
16:29
making
16:31
sweets less appealing okay so you want
16:34
to eat fewer sweets and maybe even
16:36
reduce your overall intake okay so you
16:39
know gymnema may lower blood sugar May
16:42
fight fight inflammation Aid weight loss
16:45
improve cholesterol who knew one plant
16:48
could multitask this much and then good
16:52
old apple cider vinegar and it's not
16:54
just a pantry staple it's a weight loss
16:57
Ally we've known that for so so long
17:00
studies show it can trim the body fat
17:01
and waistline in about 12 weeks boosting
17:05
fullness after meal and lowering
17:08
postprandial blood sugar by up to 30%
17:12
after eating carbs like bread and there
17:14
again it may help with PCOS symptoms
17:17
when taken daily for about 3 months
17:20
magic dose for blood sugar management
17:23
probably one or two tablespoons in water
17:25
before meals for PCOS they have studies
17:28
on one tablespoon diluted of course per
17:31
day and remember always mix with water
17:34
straight apple cider vinegar can
17:35
irritate your throat and for the health
17:38
of your teeth never ever ever do gummies
17:41
that combine sugar and vinegar okay yay
17:44
apple cider vinegar and of course only
17:47
use the best we know that it is an
17:52
online Wild Wild West out there and you
17:55
can't be assured of the quality 35 to
17:58
59% % of the online products are either
18:01
adulterated or mislabeled I'm very
18:04
careful for what we carry at The Good
18:06
Earth you can trust the quality I
18:08
guarantee it so thanks for listening to
18:10
another edition of today's nutrition I
18:13
hope it helped you someone you love you
18:15
can listen again to my other shows as
18:17
well on my website Deb for.com on
18:20
YouTube my channel is Dr debord or
18:23
really any place you listen to podcast
18:25
if you would like to work with me I
18:27
would love to work with you to help
18:28
reverse your health or weight condition
18:31
my new Maha make America healthy again
18:34
challenge is starting in January and
18:37
love to see you there if it's something
18:39
that interests you have a great day and
18:41
I hope to see you soon
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Supplements for Healthy Blood Sugar
Deb Ford DCN RDN
34 views
Dec 6, 2024
18:46
While diet and exercise are essential, the right supplements can also provide that extra boost your body needs. So today, I am going to give you the latest research on supplements for helping keep that blood sugar in a healthy range.