How to control blood sugar spikes with Glucose Goddess and Dr Sarah Berry

42 thoughts on “How to control blood sugar spikes with Glucose Goddess and Dr Sarah Berry”

1. So much great info!!!! It has been a great help to me!!!!

2. Jessie is so engaging & puts information over in an easy to understand way. I’ve started eating in order (mostly!) I used to always dive straight into potatoes at Sunday dinner, but now I generally have veg first, then meat, then potatoes, though I have also cut down a lot on things like potatoes, bread, rice & pasta anyway. I do like apple cider vinegar but often forget that hack! I don’t often eat breakfast these days after 60 years of cereal, (thinking it was healthy) as I try to have at least 14 hours with no food. I have found the changes much easier than I imagined & over the last year I’m down from 9st 10lb to 8st 6, so no longer overweight. 😊

3. I’m 9st 10lbs and would like to lose weight. Apart from cutting down on carbs and sugar and not eating 14 hours a day, what else did you do? Ignore the stuff on this video and exercise as I’m all good on that.

4. @Kathy hi Kathy, I’ve cut down massively on ultra processed food, rarely eat biscuits now but have nuts & seeds plus 85% dark chocolate. Still love milk chocolate but only buy on rare occasions as once it’s open I’ll scoff the lot! After listening to Tim Spector I’ve increased plant diversity to about 30 different types a week which is much easier than I expected using herbs & spices I rarely used before so hopefully my gut is thanking me. Also I ditched all low fat stuff & now never use vegetable/seed oils, just Extra Virgin olive oil. As for exercise I really don’t do much, never have but trying a bit of Qigong. It’s just been about what I eat, when & how. I’m 63 & haven’t been this weight for 20 years. Interesting info about menopause & peri menopause which I wish I’d known back in the day!

5. Very interesting; thanks! Regarding the food ordering, I have always consumed a meal in that way, separating the vegetables off first, then eating the protein/fat part and finally the carbohydrate part. This is due to sensory sensitivities around foods and not liking combinations of flavours.

   Never knew about the vinegar though!

6. That ordering hack was fascinating; when I first travelled to Spain I remember having the order you describe. Good old Mediterranean 😊 A fascinating video, thank you…..so much food for thought

7. Another super valuable show today! Just a small bit of critical feedback: while it was very clear that post meal, high glucose spikes are bad, it wasn’t explicitly stated why. Is the main goal to prevent immediate cellular damage from the glucose spikes themselves? Or to prevent repeated high insulin spikes from promoting insulin resistance? Or prevent the repeated insulin spikes from causing weight gain? Or some combination of the above?

8. I’d be interested to know the effect of artificial sweeteners

9. A clue to why acetic acid might work — it causes a release of serotonin when it contact the tongue. I’d be willing to guess it works even better without the straw. Someone once recommended vinegar diluted in water for my migraines. Sipping an ounce of any vinegar in a pint of water really took the edge off albeit only for a short time. You had to keep sipping.every few minutes to keep it going. It bothered me that it worked and I couldn’t think why it would — and then I found a study where someone found that putting acetic acid on a lamb’s tongue caused a release of serotonin. Serotonin is involved in how many migraine meds work and also has a role in glucose metabolism. So maybe this is why the vinegar before eating moderates the glucose spike. New to Zoe and can’t wait to get my test results back!.

10. If you read Jessie’s book you’ll understand why glucose spikes are really bad.

11. What a fascinating interview. As a perimenopausal woman I can testify that I cannot metabolise foods in the same way. I am definitely going to try out some of the hacks re the order in which to eat certain foods. Keep up the great work!

12. In terms of insulin resistance, it’s my understanding that eating fats and carbs in the same meal causes further resistance. as the insulin triggered by the carbs causes receptors to open but then the fat gets in them and blocks them, causing more insulin to be released. I thought the other tips were great, but as I want to increase my insulin sensitivity and regulate that, as well as my blood glucose, I will continue to try and keep them as separate as possible.

13. Michael Mosley investigated vinegar in one of his bbc series. A recommendation was to drink a tablespoon a day possibly in a glass of water, or o add to the salad dressing. This had several benefits including weight loss, possibly because it counters a sweet craving. Cider vinegar was preferred.

14. The hacks are helpful and remind me of how I ate as a child – full English breakfast (savoury), food order in meals (salad starter, dessert last), use of vinegar (lettuce, chips). But the meals that are given as examples as healthy include meat and dairy. I am not a vegan but have great respect for their claims that scientific evidence points to not eating those things (eg claims that some are carcinogenic). See for example Dale Vince’s book “Manifesto”. Does Zoe not consider such claims to be valid?

15. This is excellent, thank you.
    There is a lot of information about the supposed health benefits of eating a whole foods, plant based diet and I think your podcast raises some interesting points. Am I right in thinking that in the 1950s Walter Kempner successfully treated type 2 Diabetics using a rice and vegetable diet only?
    If fibre slows digestion and therefore reduces glucose spikes then non processed foods that also contain starch should not be a problem.
    I was part of a population study looking at diabetes. Testing involved a twelve hour fast followed by a glucose blood test and then a sugary drink. Another blood test was taken two hours later and if levels had returned to normal then there was no sign of diabetes. In other words spikes were expected but they were not expected to extend beyond two hours.
    Interestingly when in rural France many years ago a plate of lettuce was always served at the end a meal to aid digestion.
    Finally I understand that an increase in blood pressure as we age is not inevitable and a low BP has been found in communities who eat plant based.
    Thanks again for all your hard work on an important subject.

16. Glad the west is finally recognising the health benefits of a whole foods vegetarian diet, that’s what we were following in India for ages, till the western grains (during agricultural revolution and subsequent globalisation) and cooking methods got introduced a few decades back and since then diabetes has spread like wildfire. In ayurveda, meat is sometimes required for specific people but is always considered a secondary way of eating. Our way of living was so much healthier, my grandmother in her youth followed a near perfect ayurvedic lifestyle and is still active to this day. Time to go back to our roots, else we will suffer and the western doctors etc will talk about new ‘research’ and ‘solutions’ which basically tell us things we already knew 😒

17. This is true and what we followed in India for ages, no one barring very few exceptions got diabetes back then…

18. Diabetes is a GUT HEALTH/STRESS issue not a pancreas issue in the vast majority of people who have blood sugar dysregulation problems

19. wow, all my questions answered. thank you so much!

20. That was so interesting, I am going to try these hacks as a post menopausal woman. Thank you all. X

21. Brilliant episode. Certainly gives me lots to think about and try out for myself. Thanks!

22. Can Hormonal changes in an aging male have effects comparable to those in menopausal females? As I get nearer to 80 years old I find bloating (inflamation?), brain fog and lethargy affect me rather too frequently for comfortable living. Another strand for React perhaps? Thanks for a very thought-provoking podcast. I’ll follow up omo Jessie’s book.

23. As a contrasting data point, at age 62 my blood pressure is typically 106/66, after eating lower-and-lower carb for ten years and leaning towards mostly meat in recent years, and it used to be about 150/90 when I was avoiding meat and eating a lot of carbs. I also weighed about 90 pounds more then than I do now, and I now have zero tendency to over-eat, often having to consciously eat more than I am hungry for. I can eat only 1500 calories during a day, and in the evening not be hungry enough to eat anything else, and I say to myself, “I will make up for it by eating more tomorrow”, which I usually fail to do.

    So, as a former carb-addicted obese person, I am now eating mostly meat, staying lean, and have no addictive eating habits that could put me back on the path towards metabolic syndrome.

24. @john sheehy I’m glad it worked out for you but it doesn’t work that way for everyone. It was exactly the opposite experience for me. It’s not about carbs for a number of folks but the type of carbs and the way it is sourced and cooked. For people whose ancestors ate a predominantly vegetarian whole foods diet they have inherited a different microbiome and reaction to various types of food.

25. @Lynda S Thank you Lynda – really helpful advice. xx

26. @Kathy you’re welcome!

27. Thanks I’ll look him up. Yes I agree, but it’s not just about eating crap is what I was getting at. The type of grains and livestock imported and crossbred were not compatible with the south asian microbiome. The imported solutions from the west initially solved our hunger problem in the 70s and 80s, but it was always a ticking time bomb.

28. @rpaa fourever thanks, what you’re saying about the gut mircrobiome makes sense. I expect nobody knew in the 70’s. What I notice near where I like in Scotland, is that the elderly Asian community who were born in India and Pakistan have more than average diabetes and kidney failure and are on dialysis.

29. * live

30. @Linda Alexander That’s very sad indeed but I’m not surprised tbh!

31. Dear Johnathan & Co, thank you for this pod cast. I stopped putting sugar in my tea and coffee by drinking the juice of a lemon once a day for a short period. I attributed this to the effect on my taste buds. But maybe citric acid has a similar effect to acetic acid. Yours aye, Kelvin.

32. I arrived to similar conclusions concerning the order of foods and not having refined sugar while learning to manage my Long Covid. I’ve heared of others, too, who were successfully getting a handle on Long Covid by reducing sugar intake. Food for thought.

33. The idea of eating vegetables first when we have a main meal is fascinating because when I visited a French family in the 1970s, this is exactly how they ate. I was very surprised to be given green beans or salad separately, then a portion of meat and potatoes. They were a middle class rural family eating a traditional way.

34. I was wondering this too Kevin. I prefer lemon juice to vinegar. I’ll give it a try. I also remember seeing advice to drink water and lemon juice first thing as helpful for acne. Maybe this is why it helps!

35. So interesting but I am now a bit less certain than I was before about the role of exercise and staying physically active on your blood sugar. Is a general level of activity amd exercise beneficial to stabilising your blood sugar or mainly just if you do it in the 60 mins after eating? I had thought that generally being active lead to better blood sugars but it wasn’t clear from this interview?

    Also, I’d love to know whether and how fasting is related to this topic.

36. I am 71 and I found that the Keto diet was a great help for me in controlling both blood sugar and HbA1C and also bloating (inflammation), brain fog and lethargy, etc. The stricter the Keto the better to start off but if you lose wt then make sure you add in electrolytes to counteract the loses from the wt loss.

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