Do You Know with Dr. Dwain Woode
Dr. Dwain Woode invites you on a journey to transform your life, health, and mindset on this dynamic podcast. As a medical doctor, he understands diseases of the body and mind. As a life and wellness coach, he knows how to help you achieve your goals. He provides the education, empowerment, and encouragement needed for you to take charge of your well-being and realize the life you have always dreamed of living. Do You Know is a groundbreaking podcast that combines an engaging style with scientifically backed strategies to add to daily life. Get insight into proven methods to improve your health and gain control over your life, allowing you to reach your true potential. Whatever stage of wellness you're currently in, this podcast has something for you! Take the steps necessary for success today by listening in, where each episode promises to break down complex topics in a straightforward way that is easy to understand and even easier to apply to everyday life. Go from simply knowing what you must do to getting it done with Dr. Dwain Woode's transformative podcast!
Do You Know with Dr. Dwain Woode
Navigating the Maze of Diabetes Nutrition
Have you ever felt like a pawn in the complex game of diabetes nutrition advice? Join me, Dr. Dwain Woode, as we offer clarity and the tools to manage diabetes effectively through your diet. This enlightening discussion strips away confusion and equips you with the understanding needed to make food choices that can control and potentially reverse diabetes. Our in-depth conversation sheds light on the nuances of whole versus processed foods and why crunching on a whole carrot trumps sipping on its juiced version.
Feeling overwhelmed by the dos and don'ts of diabetes-friendly eating? We've got you covered. Together, we dissect how different foods, meal timing, and stress levels can influence blood sugar. You'll discover the proper role of macronutrients and why fiber is your unsung hero. Our chat navigates the cultural complexities surrounding starchy foods and how to harmoniously incorporate them into your diet without spiking your glucose levels. Hear how non-starchy foods, from avocados to almonds, can be pivotal in your dietary strategy and why protein is much more than just a gym enthusiast's best friend.
But wait, there's more to the story than carbs and calories. Bust through the myths that shroud diabetic diets in mystery and misconceptions. Sugar isn't entirely the enemy; tasteless meals don't have to be your reality. And as we step into the year's second quarter, I challenge you to stay steadfast in your health journey. I'll share the triple E formula that has helped many embrace their power to make lasting changes. So, if you're ready to embark on a culinary quest that promises balance, flavor, and health, tune in and transform how you think about food and diabetes.
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I'm just tired, just tired. That's what she said and I didn't understand what she was talking about. I'm just tired of people telling me to eat this and not to eat that. I'm tired of going to one website and reading one book and going to another doctor and hearing something totally different. That's what she said, something totally different. That's what she said and as she talked, I finally understood, because I had been in the same situation.
Speaker 1:You listen to a podcast, you go to a physician, you read a book, maybe you take a class, and it seems like everybody is saying something different and it seems that, no matter what you try, no matter what you try to implement, no matter how hard you cut back or exercise or whatever they were telling you to do, it seems like it wasn't working and the blood sugar has kept getting higher and higher and higher, and yet everybody says go home and eat better. Well, what does that mean? What does it mean to navigate this space, this nutrition space, with diabetes? And that's what we're going to be talking about tonight on this episode. If you're new to me, I'm Dr Dwayne Wood, that's Wood with an E, the E stands for endocrinology. Here on the channel, I educate, I empower and I encourage you to take charge of your health, your life, avoid complications and go to the next level. We're creating the life we've always wanted and in this year 2024, our new theme is New Year, new you.
Speaker 1:We're talking about navigating navigating nutrition y'all, particularly as it relates to diabetes, and always, as I say, as we talk about diabetes, we're also talking about all those other disease processes that are out there. So, navigating our nutrition with diabetes. Now, the person that I was telling you about, the patient I was describing, that patient is actually a representation of a lot of people that I see it was not unique to her. In fact, I have felt similar thoughts, or had similar thoughts and felt similar ways that it doesn't seem to matter what is going on. There's always something different. There's always something different. It seems like there's one fad that comes and then that fad goes away, and then another f fat that comes, and then it's back and forth. Okay, but tonight we're going to be talking about navigating nutrition, a guide to diabetes-friendly eating. That's where we're heading and you know, in this episode, you know we're going to delve into the crucial role that nutrition plays in managing diabetes. It's a blend of personal insights, scientific evidence, we explore how dietary choices directly impact blood sugar levels and overall well-being. So, as we journey through the world of diabetes and this world of diabetes-friendly eating, right, we're going to spec some practical tips, we're going to see some myth-busting, we're going to talk about that and then we're going to get some empowerment. Remember what we do here, right, we educate, we empower and we encourage as we move in the direction of saying, okay, how do we do a good job of this process? Now, remember where we're coming from. Right, and I think that is worth having a thought. Remember what our goal is. Our goal is to reverse diabetes. Our goal is to put diabetes in remission, get off of medication and the tools that we've learned so far, right.
Speaker 1:A large concept that we have is that, in the process of managing our diabetes, we want to make sure that we minimize two things. One, the spikes in our blood sugars, and the spike in the blood sugar actually is not the main thing, but the main thing that we want to do is we want to minimize the spikes in our insulin levels. We're going to minimize the spikes in our insulin levels. So why is it important to understand diabetes and food and nutrition? So it's crucial for managing blood sugar levels and you want to do that effectively. So if you don't understand how different foods will affect your blood sugar and how they affect what happens to your body, then it's difficult to make choices. It's pivotal in controlling diabetes by influencing blood sugar levels. It also influences weight and our overall health. Remember an ancillary to the things that we're doing a side effect, a byproduct of us managing our diabetes and controlling blood sugars is the fact that all those other disease processes non-alcoholic fatty liver disease, metabolic syndrome, obesity all of that gets better and all of that can be influenced by our nutrition right.
Speaker 1:So a diabetes-friendly diet focuses on consuming a balanced mix of carbohydrates, proteins and fats and emphasizes whole foods, fiber-rich fruits and vegetables and minimizing processed foods. Hey, hey, hey, hey, hey, hey. Wait a minute, wait a minute, let me come here. So listen, in everything that we do, in everything that we're going to talk about, as we continue to lay the foundation for where we're heading. One of the concepts, or two concepts and I was going to say one, but I guess I'm going to separate them but two concepts that I want you to get is the concept of whole foods and the concept of processed foods, right. Whole foods mean things that are as close as possible to their original form. Let me give you an example.
Speaker 1:If you have a carrot and you eat a carrot chomp, chomp, chomp, chomp, chomp, chomp I wish I had one, I should have brought one as a prop Chomp, chomp, chomp, chomp, chomp, right, that is a whole food, because you're eating the carrot as close as possible to its normal form. Now you can take that carrot, you can chop it up, you can fry it, you can steam it All of those things you can grill it, but as close as possible to its natural form. Or you can take that carrot and you can put it in a blender and you can juice it and you can drink the carrot juice. Now, that carrot juice. People say, okay, that's healthy and, yes, I don't disagree.
Speaker 1:But think about how we eat carrots. It is uncommon for someone to sit down and eat chomp, chomp, chomp, chomp, chomp. Five carrots, four whole carrots, right. But how many carrots do you think you have to juice to get a glass of carrot juice? So notice what just happened. In one instance we would eat the carrot and probably I don't know how many carrots do you think you could eat. If you're out there, put in. Do you think you can eat one, two, three, four, five carrots in one sitting? Right, somebody drop a number in. But how many carrots do you think you can eat? Most of us can't eat that many carrots right before we get full. But I tell you, if you juice that carrot, we can certainly drink the glass of carrot juice. So that is not a whole food.
Speaker 1:Now, once again, not knocking carrot juice, but just using that as an example. So we want to minimize, we want to stay as close as possible to whole foods, and then we want to minimize the processing of foods. Now, take that same carrot. We could take that carrot and we could leave it in its form and we can take it and we can boil it or we can steam it and we can put salt on it, and we can take a package and we can put it in that package, or we can put it in a can and we can preserve it and we can ship that can and that can can be on the shelf. I mean, whatever the sell by or date that they put on the can, right? So now you go and get that carrot and you can pull the carrot out and the carrot may look like it's normal state, but the preservatives and the things we have to do to that carrot to make it stay on the shelf, that's highly processed. So you get the difference between whole foods and processed foods.
Speaker 1:So we want to stay as close as possible to whole foods and we want to avoid as much as possible the processed foods. And, once again, one of the places that we fall down, one of the places that we make mistakes, is that we try to go to extremes. We try to go to extremes and we'll talk a little bit more about that as we get into the rest of the show so we don't want extremes, right? So notice, I keep saying as much as possible Whole foods, as much as possible, avoid processed foods as much as possible. That, as much as possible, allows for situations where that is not possible. So we want to avoid processed foods. Now, one additional thought is we want to avoid not just highly processed, but we want to avoid foods where sugar, where let me say it a little differently we're going to minimize the amount of added sugar. Okay, because have you ever had a glazed carrot? Yeah, buddy. Right, some good stuff. Right, it's sweet. See, as soon as I said that, my mouth started watering. All right, so, um, yeah, so we want to minimize processed foods, and proper nutrition helps to stabilize blood sugar levels, reduces the risk of diabetes and diabetes related complications, and it supports overall health. So that's what we want. That's the reason why it's important to understand diabetes Now, how food affect the blood sugar Now, so different foods affect blood sugars in different ways.
Speaker 1:Every food impacts your sugar levels. Every food impacts your sugar levels differently. Your sugar levels. Every food impacts your sugar levels differently. This is an important one, because one of the things I hear all the time from diabetics is Dr Wood, I don't know why that particular food makes my blood sugar go high and this other food over here doesn't make it go high. That's because the foods are different. In fact, here's an interesting thought that the same food y'all and if you're out there, you can attest to this right, say yes, say yes in the comments the same food eaten at a different time will cause the blood sugar to go to a different number. Isn't that crazy? The same exact food, you eat it at a different point in time and the blood sugar goes to a different number. Now, remember that your blood sugar at any particular time is not just a representation of the food that you ate at that time. The blood sugar is a representation of the food that you ate, the stress that you may have been going through the food that you ate, the stress that you may have been going through the rest that you got the night before the infection that you may have, right, all of those things combined to give you what the blood sugar is. So it's not just that. Okay, I ate one carrot and that carrot and I keep using carrot. I don't know why I'm using carrot. Maybe I should say beets or whatever else. Okay, so all those things will have different impacts on blood sugars.
Speaker 1:And so carbohydrates are the body's source of energy, right, and we've been talking about carbohydrates because everybody knows about carbohydrates. Right, those are the things that the body uses for energy. So when you eat a carb, when you eat something that has carbohydrates, the body readily converts that to energy and it uses it. Of course, it saves some of it once the insulin is out, and that's the crux of the problem, right. When that insulin comes out, the sugar that comes from the carbohydrates, some of it goes, yes, to run your heart and lungs and brain and all the things that you've got to do to stay alive right now. But part of it, when insulin comes out, goes to storage and that's where the weight comes. So carbohydrates so fats, have a slower absorption. So carbohydrates so fats, have a slower absorption, so they don't cause as big a spike as sugar or carbohydrates. When you eat them and the fats go into the body, the body packages them off, packages them up and sends them for storage and then of course, they get broken down at some other points to glycerol, as we've talked about before, and free fatty acids. The glycerol is what's converted to sugar and then the free fatty acids go off and they cause some other problems that we've talked about before.
Speaker 1:Of course, proteins. Proteins are also slowly metabolized, so they're not as readily metabolized as carbohydrates. And remember there are three macronutrients carbohydrates, proteins and fats. And proteins are broken down. They help with satiety, so when you eat protein you feel full longer. That's why a lot of times I talk to patients when they come in, or clients and I'll say to them what are you eating? What have you eaten? And they'll say, oh, I had a salad. I say what was in the salad? Because all they had was some lettuce and some tomatoes and maybe some cucumber, I say, well, hey, there's no protein in there. What's the source of protein? Because you're going to be hungry, because there's nothing in there that will help to maintain stable blood sugars, right, first of all, and will help you kind of not be hungry. Right, that's satiety.
Speaker 1:And then foods that have a lot of fiber. Fiber is another one, and we don't talk a lot about fiber. In fact, in my practice, it was not uncommon for me to leave fiber out altogether, and often that's because the people that I'm talking to, their blood sugars, are so high that it's not a fiber problem, it is a pure carbohydrate problem. So there's no reason to talk about fiber. Like, if you're eating, what can I pick on? There's a place here that had this chocolate lava cake that had like chocolate coming out of it and there's caramel on it, and it had a whipped cream and a cherry. And if you're sitting down eating a chocolate lava cake every other day, then you don't need to worry about fiber. Fiber is the least thing on your mind. First of all, let's stop eating all those leaving all those chocolate lava cake. I don't know why I picked on that one, but hey, I did. That's probably because I liked it. I liked the chocolate lava cake. Okay, so that's carbohydrates, fats, proteins and carbs and fiber.
Speaker 1:So here are some key dietary considerations for people with diabetes. So understanding the relationship between diet and diabetes is crucial and for what we want to make sure that we're doing is we're learning a group of processes, right? So I want to give you a group of things that I want you to be considering, and these are going to be. You're going to hear them from me, from other people that talk to you about food and nutrition and what you should eat, right? But I want you to kind of remember that everything is with context. Everything is with context, and I want to make sure I say that because there are quite a few of them. We're going to run through them quickly. I'm not going to spend a whole lot of time, but I want you to know this because you're going to see these again, right? You're going to see them again from me. You're going to see these again, right, you're going to see them again from me. You're going to hear them as we go through our process here on the channel, and you will hear other people talking about them as well.
Speaker 1:So monitor your carbohydrate intake for blood sugar stability. Remember anything that you want to change, anything you're going to address. You want to make sure that you are monitoring it, that you're recording it, that you are doing a good job of checking on it, okay, so monitor it. You want to include high fiber, high fiber foods? All right, make sure you're doing that, because the fiber, just like proteins and fats, are slow in rising or increasing your blood sugar. Then the fiber will actually blunt the rise in blood sugar. So one of the benefits of eating whole foods.
Speaker 1:Let's go back to my carrot. I know I keep talking about carrots, but that's okay, that's the one that comes to my mind right now. So when you eat that carrot, when you eat the carrot itself, you get the carrot, the fiber that comes from it, you get the juice that comes from it, you get the minerals that come from it, right, and the fiber that's in the carrot actually helps to minimize the rise in blood sugar. It almost like dampens it. But when you drink the carrot juice all the husk, right, the fiber that was in the carrot itself it's over in the trash, unless you're making I don't know, carrot cake or something, right? I know I went carrot cake. That's okay, right? So unless you're doing that, then that's not there and so all you're getting is pure carbohydrates that come out of that carrot and that's the carrot juice.
Speaker 1:You want to choose the glycemic index foods to minimize spikes? Now, we haven't talked about glycemic index and we'll come back and we'll do a show on glycemic index. But glycemic index has to do with the ability of a particular food right to raise the blood sugar, how quickly the blood sugar rises as a result of eating the food, and that is a marker of glycemic index. And we want to eat low glycemic index foods, or at least that's the recommendation, right? So, once again, all these are in context and we'll put them in context as we get into this month, this month, by the way, if I didn't say that, guess what we're talking about. That's right. We're talking about food, all right, limit saturated fats and sugars. You want to focus? Ah, and I'm going through this, but you guys aren't seeing my slide. I'm going through this, but you guys aren't seeing my slide. So, limit saturated fats and sugars. Focus on whole, unprocessed foods, as we talked about before. Whole foods, unprocessed.
Speaker 1:Monitor portion size. Oh, yeah, yeah, yeah, yeah, yeah, yeah, put a pin in it, put a pin in it, pin in it. So I have been to places Like well, this past Saturday night I went out, my wife and I went out and we had a program and the food that they had the portion size was not big. In fact, I think it was probably an appropriate portion size. But y'all, when they brought it to the table, I looked at it and I was like where's the rest of the food? Why? Because I'm so used to going somewhere where the portion sizes are huge. Right, there's a place here, I won't call it, but they sell pasta and when you go there it's like they think that you are the only person in the world that eats pasta. It's big. So we've gotten so used to having these portion sizes that are so big that we no longer can tell.
Speaker 1:I had a guy who I was talking to earlier and he said he cleans his plate. He's learned to clean his plate. That's what he grew up on. That his mama said. So that is what he does. The only problem is he cleans his plate regardless of what the portion is. So whatever they put on the plate, that's what he eats. I said, well, no, we got to start monitoring, because it's not a you cleaning your plate problem, right? In fact, I want you to clean your plate, right, you should eat what you get. The problem is, what are we putting on the plate in the first place, right? So if you put the appropriate things on the plate, then cleaning the plate is not an issue. But if we're putting too much on the plate, then cleaning the plate is not an issue. But if we're putting too much on the plate, then, of course, cleaning the plate becomes a big issue for us. Uh, so, monitor portion sizes. Stay hydrated by drinking plenty of water.
Speaker 1:Choose healthy fats such as avocados and nuts right, I have a nut fetish, by the way, y'all. So almonds and cashews I love them, I love them, I love them. So I have had to kind of take them out of my environment. In fact, there's a bag of almonds right there and I didn't open it, didn't open, it, didn't open it, and finally I opened it, and I think the half of the bag is gone. So, okay, once it didn't open it and finally I opened it and I think the half of the bag is gone. So okay, once again portions, include lean protein in meals and then, of course, monitor your blood sugars to see the impact of food choices.
Speaker 1:One of the ways to get insight into how your body is responding is to monitor, and that's what all this stuff over here is for right, and we'll take a look at that here in just a little while as we get into what's going on. All right. So those are key dietary considerations. Key dietary considerations Well, the importance of starchy foods, because these are the things that cause blood sugars to go up. Okay, big, big, big, big conversation. So starchy foods.
Speaker 1:Starchy foods help us because they give us energy. We just said that the most ready source of energy that your body has when you eat it is starchy foods. As soon as you eat it, it there are enzymes in your mouth that as soon as you put something that's starchy in your mouth, the enzymes begin breaking it down. That's why you can put something in your mouth. For instance, people who may have low blood sugars sometimes just getting something in their mouth, the candy that they put in their mouth, even though they don't chew it up, chomp, chomp, chomp, chomp, chomp and swallow it. You put it in their mouth and their body absorbs through the mucosa. It absorbs the sugar and there are enzymes that start breaking it down, so carbohydrates are a ready source of energy. So fiber. So non-starchy foods they give us carbohydrates. There are enzymes that start breaking it down, so carbohydrates are a ready source of energy, right? So fiber, so non-starchy foods right, they give us carbohydrates, give us energy. They actually have fiber in them and we'll give a list here in just a minute. They have vitamins and they have minerals. So all those things are within the foods that are considered non-starchy, right? So tonight we're not going to go into the glycemic index of the foods, but we're going to just say, hey, is this a starchy food, is this a non-starchy food? We'll come back later and we'll talk more about all of those. So that's what the benefit, the importance of starchy foods.
Speaker 1:So what are starchy foods? What are some starchy foods? What let's see? So what are starchy foods? What are some starchy foods? Okay, what let's see? Let me go back here. Yeah, there we go. So what are some starchy foods? So here are some common starchy foods and these are hey, do me a favor, if you're out there, go ahead and put what is your favorite starchy food, right, if you see it on, if you see it up there right now, go ahead and pop it up, put it in the chat. What is your favorite starchy food?
Speaker 1:So, when we talk about starchy foods, the first big thing that usually comes to our mind and it should, because these are the most common when people are talking about starchy foods and they are grains these are your rices, right? So white rice, brown rice, wild rice, any kind of rice, y'all. They're starchy, right? These are the wheat products, that's the bread and the pasta and the crackers and the cookies. Okay, I guess I shouldn't say cookies, because that's another group. You guys see where my mind is right, right, oats, rolled oats, steel oats, instant oats Right.
Speaker 1:When I was growing up, we used to make it from the container with the guy with the white hair. Now they got the little packets, right, the packets. They got cinnamon, they got apple flavor, they've got what else? All kinds of other flavors, yeah. But we used to have to, like, take those oats and put them in the water and boil them and cook them, right, but those are starchy, those are considered starchy. And of course, corn and corn products, barley, quinoa, millet and of course, all your rye products, rye bread and crisp bread those are considered starchy.
Speaker 1:Once again, notice I am not saying that you cannot eat starchy. We're just talking about what they are, right. So starchy the roots, roots and tubers, right. So potatoes, white potato, red potato, sweet potato, purple potato If it has the word potato in it, guess what? It's? A starchy vegetable, starchy root, I guess it shouldn't say vegetable, yams, all kinds of yams, cassava, right? So if you're out there, if you're from certain parts of the world, certain parts of the country, cassava is a big thing, it's a big staple. It's starchy. Now, as I'm saying these, remember our culture. Wherever you were born, whatever family you grew up in, your family cooked a particular way and they used certain grains, certain roots, certain tubers to make their food.
Speaker 1:And the other mistake that we make, as we are talking about being healthy, is we demonize certain foods from certain cultures. Right, being healthy is we demonize certain foods from certain cultures. There are certain things that my family, my dad, my dad was an amazing cook. There are certain things that my dad ate and when he went to the doctor and the doctor said, hey, you can't eat that thing anymore, he's like what do you mean? You can't eat that thing anymore, right? So as we discuss how do we change, what are we going to eat, we've got to remember that there are some things that people eat that are part of their culture. We just need to figure out how to incorporate those things into what they normally do and how we can build a healthy meal for them.
Speaker 1:Remember what we're talking about. What can a diabetic eat? All right, so toro and parsnips and carrots and beetroot. So these are all your starchy foods. Starchy foods. I'm going to hop over and we're going to talk about legumes, Legumes. These are your beans, beans, y'all. I always have someone say beansies, these are your black beans and kidney beans and pinto beans and navy beans and lima beans and beans and beans and beans and beans. Right, guess what? We talk about them as proteins, but they got starch in there.
Speaker 1:You guys remember when I I think I came on, I was breaking my fast. On one of those times when I was doing a check-in and I was eating, I was breaking it with beans. The reason I went away from beans, in addition to the fact that I was overeating them, was that they were causing that spike in blood sugar. So, as I'm breaking my fast. I'm getting to the end of my fast. I want to prolong the ketosis that comes from the fast as long as possible, so I went away from eating things that would bring my blood sugar up, cause those spikes, cause the insulin to come up and, as a result of that, take me out of ketosis. So one of the reasons for going away from beans for the breaking of the fast, the legumes was that Okay, all right, so start toarchy vegetables.
Speaker 1:So legumes, so beans, all your beans. You got lentils All right, lentils are there. You got peas, split peas, chickpeas, and then, of course, all the soy products, right, tofu, tempeh and so forth. And then other vegetables, your winter squashes. I think the summer squashes are considered to be non-starchy. These tend to be a lot more starchy. The winter squashes, your butternut squash and your acorn and spaghetti squash, and, of course, pumpkin and plantains. These are other vegetables, not necessarily squash. Plantain is not a squash, but plantain is good, y'all. If you've never had plantain. These are other vegetables, not necessarily squash. Plantain is not a squash, but plantain is good, y'all. If you've never had plantain, oh yeah, you got to have it, you got to have it.
Speaker 1:And then, of course, prepared foods, and this goes back to what we were just talking about in terms of prepared, highly processed here's your breakfast cereals, here's your granola bars, pretzels, popcorn All of those are considered to be in the starchy vegetables. So, as you're talking about starchy vegetables, how do you choose what to eat? So, these starchy vegetables they tend to be higher in fiber, which can help manage blood sugar levels by slowing down the absorption of sugar into the bloodstream. Notice, even though they're starchy, they provide fiber. Right. So your whole grains, right, is what you want to go towards Minimally processed, right. So whole. Towards minimally processed, right. So whole grain, minimally processed. And then you want to incorporate the starchy vegetables, starchy foods, with non-starchy foods and protein and it doesn't say that and fats as well. That gives you a balanced diet, and one of the things to remember is that if you are eating things that have high sugar content, high starch content, and you pair it with things that are not that starchy and proteins and fat, then the protein, the fat and the non-starchy vegetables will blunt the rise that comes from the sugar that comes out of the starchy food that you're eating. So, notice, what we did and this is actually a great conversation to have is the pairing of different food types, different food groups.
Speaker 1:One of the things I talk about with my patients who come to see me, who have diabetes, right, is I say, well, they said my blood sugar went up really, really high. I said what did you eat? And they'll say something like I don't know granola or some highly you know cookie or candy or whatever. And I said, well, if you had eaten that with a stick of cheese, the blood sugar may not have risen as quickly. Notice what I said, right?
Speaker 1:So, and if you're out there, you know I'm not going to tell you to do this, but it might be a good experiment, right, get a cookie, right, and see what, just the cookie, see what piece of candy, what the candy or the cookie does to your blood sugar. And then you can't do it at the same time because you have to get blood sugar back down. And then that same piece of candy. You got to have the same size or that same cookie, and do it with a slice of cheese or a stick of cheese, right, and eat that and see what happens to your blood sugar, what will happen, what should happen, I guess, and once again, everybody's different. So if it doesn't work for you.
Speaker 1:Don't say that doesn't work because your metabolism may be different. In fact, I have a guy who I used to take care of years ago and he could eat ice cream and nothing would happen to his blood sugars. I mean, they would go up from 100, maybe 120, 130, that kind of increase. But if he ate carrots his blood sugar went to 200, 250. Now I would not have expected that, because I expect the ice cream to have a bigger rise in his blood sugar, but his metabolism was different.
Speaker 1:And maybe the ice cream, the sugar, paired with the milk, fat and carbs, I don't know. Okay, okay, so, yeah, so the fat that you're putting in when you're combining non-starchy vegetables or non-starchy foods with protein and fat, it blunts the rise in blood sugar. So pairing different foods together right is a way of managing the spike in blood sugar and also managing the rise that results in insulin. And, of course, always, always, always, regardless of what I say, y'all, you want to always add this last one there no added sugar or minimally added sugar. So anything that you're going to eat, you want to try to eat the form that doesn't have added sugar, always. So, even if I don't say it ever again, always put that on the list Added sugar. We're going to minimize that, and so then let's hop over and let's talk a little bit about non-starchy foods.
Speaker 1:Now let me hasten to say a couple of things. You'll see that we have protein listed, fruits listed, dairy and alternatives listed. Those are not necessarily non-starchy in the sense that they have little starch. It's just that they are not graded according to starch or not starchy. But I had to put them somewhere, right, because we need to talk about them All, right, so we're talking about non-starchy foods.
Speaker 1:One, let's talk about vegetables, right, because that's the big one, right, and sometimes it's actually easier to think about well, what are the starchy vegetables, starchy foods, and then anything else is non-starchy. Does that make sense? So, learn the starchy ones, and then everything else would be considered non-starchy. So that way you don't get confused. People are going what is this? Is it starchy? Well, just learn the ones that are starchy, because there are less of those. Yeah, starchy, there are less of those, and then everything else would be considered to be non-starchy.
Speaker 1:So we talk about vegetables. The big group, right, are all the leafy green vegetables, right? All the things, right, the leafy green vegetables. So all the kale and spinach and arugula and romaine lettuce and Swiss chards and all those, those are considered to be non-starchy. Things like bell peppers, right, whether it's red or green or yellow or orange. Broccoli, cauliflower, cucumbers these are considered non-starchy. Zucchini. And there's a summer squash right, summer squash is considered to be non-starchy.
Speaker 1:Asparagus, brussels sprouts, cabbage any kind of cabbage green, red bok choy, celery, eggplant onions which is not on the list garlic, green beans, leeks, mushrooms I love mushrooms. I think I told you guys about my making some portobello mushroom hamburgers once, or having a portobello mushroom steak. Oh man, that's so good. I'm getting hungry just as I'm talking about this. I'm sorry If I'm triggering you, I apologize. So those are the non-starchy.
Speaker 1:And then fruits your berries, right. Avocado, lemon and limes. Notice, what is not on the list are things like watermelon and apples and so forth. Right, that you see are on the list because these tend to have less sugar, a lower sugar content, compared to some of the others. Like all your melons, they're going to have a lot of sugar in them, a lot of carbohydrates, all right. And then dairy alternatives, so Greek yogurt, cheese, almond milk, coconut milk all of those are considered to be non-starchy.
Speaker 1:Now some of the alternatives. You've got to be careful because, even though they are unsweetened, because even though they are unsweetened, the carb content, the amount of sugar, natural sugars that are in them, is considered to be a lot. It's kind of like if you take almond milk, right? So how many almonds do you think you have to squeeze and process to get a glass of almond milk and do you think you can sit down and eat that many almonds by themselves, right?
Speaker 1:So, once again, this is why I say as much as possible I kept saying that at the beginning as much as possible, because we want to make sure that you are understanding that in the ideal world there are certain things that we do, but in the real world, there are some things that we do, but in the real world there are some things that we cannot do 100%. This is when we were talking about access. There are certain people that don't have access to certain food because they live in the food desert or they live with someone else, and those other people are providing their food, so they eat what is available, all right. And then when we talk about proteins, of course, your chicken, turkey, fish, eggs, beef, those of you who eat pork products. Those are all considered to be protein and then not listed here. But we can also take the legumes and we can actually bring them back here because they do have proteins in them, so they can fall under both.
Speaker 1:I left them under the starchy vegetables because they provide a bigger rise in blood sugar than I think they provide the benefits of the protein. Not all of them and, once again, it depends on your metabolism, so everything has to be with your metabolism in mind, all right. So what are the benefits? What are the benefits? Right, so non-starchy blood cells play a crucial role in a balanced diet, helping with weight management, right, because we're not having those spikes, and if we don't have the spikes in blood sugar, then the insulin doesn't come out. Insulin doesn't come out, insulin doesn't store anything. Right, and so weight management and providing essential nutrients without significantly affecting blood sugars. So they're low in carbs and calories.
Speaker 1:These are non-starchy not necessarily the fruits and the alternatives right, lots of vitamins, lots of minerals, lots of antioxidant, all those things that we need, and they can all usually be whole and natural. So all the things that are there, right, you can probably eat them whole or natural. And there is no sugar added right or no sugar added in any of them. All right, so let me hop over and I think we have. Let me see if you guys answered some of those questions and we'll come back to this discussion here. So let's go back up, let's see. Let's see.
Speaker 1:Teresa is saying yes, I spoke with a doctor and nutritionist. Okay, yeah, most of us have had some conversation. If we're diabetic, if we have any kind of metabolic disorder, if we have high blood pressure, cholesterol, at some point somebody is going to talk to you about nutrition. You may go see a nutritionist or your doctor themselves may, in the room, talk about it. All right, uh, and deborah. Deborah starkey, saying hey, good evening dr wood. Hey, deborah, how are you? Uh, thanks for stopping by.
Speaker 1:Theresa said one carrot, teresa, one carrot. I think that's probably true. If they're little baby carrots, I could probably eat maybe five or six of those. Deborah says I love raw carrots. Probably two or three. Okay, wow, two or three, okay, wow, two or three, okay, good, and even that, deborah, would be smaller than the number you would probably juice to get a glass of orange juice. I mean of carrot juice, and I'm not talking about the, you know, because a lot of times we say we drink the little two-ounce, four ounce glasses, but no, we drink a six to eight ounce glass of of juice, right, um?
Speaker 1:Jennifer says howdy, y'all? Hey, jennifer, thanks for stopping by. Jennifer says her favorite is potatoes, the taters, ah, uh. Steve saylor says cornbread, cornmeal, okay. And jennifer said cornbread, cornmeal, okay. Jennifer says ooh, cornbread, yes, I love it. I love it, okay. Yeah, I think one of my favorite is actually cabbage. Yeah, that's one of my favorite vegetables and I'm not even going to say one of them. I think it may be my actual favorite vegetable. Like, I don't eat cabbage with anything. Now, we don't cook it a lot, but yeah, if it's there, I'm eating it. Okay, all right.
Speaker 1:So what are some myths? What are some myths when it comes to, uh, when it comes to food? Okay, what are some myths? So, myth number one you must eliminate sugar completely. And this is a myth, because that is not true. Like we've just said a minute ago, there has to be balance, y'all, there has to be balance.
Speaker 1:So, and I keep saying as much as possible, as much as possible, as much as possible. Now is it great if you don't eat any sugar? Sure, in fact, most of our meals that we eat can be eaten without any sugar. We don't have to have it, we don't have to add sugar, the food that we eat. If we eat the whole food as close as possible to its original state without processing minimize the processing, no added sugar then we bring it home and we cook it or we eat it raw and we don't have any sugar. There's going to be absolutely no detriment to you if that's what you eat. And there are people who have decided that. In fact, when I was growing up, my grandparents for a long time no sugar whatsoever. Right, that made for some interesting tasting tea and whatever else they were making. But, yeah, no sugar.
Speaker 1:But a myth is you must eliminate it completely. Is it healthy? Sure, is it? Does it help to minimize spikes in sugar, spikes in insulin and all the things that come with that? Yes, but it's not true that it has to be eliminated. Okay, well, once again we'll come back and we'll deal with some of that um. Number two what's the number? Another myth about food People with diabetes should only eat special diabetic food, and I hear this one a lot People talk about glucerna.
Speaker 1:Well, I didn't mean to call the name. But that's okay, glucerna or Pedialyte or any of the supplements, any of the meal replacements. And they say, oh, I'm diabetic, I have to eat that. The answer is no, you can eat regular food, regular food out of the ground. You don't have to eat special diabetic food. Now, the marketing that's out there would make you think that if you eat this food, if you eat this supplement, if you drink this thing, then your diabetes gets better. But you can do exactly the same thing with eating whole foods that you prepare yourself and, in fact, it's healthier for you. They say oh, we've added this vitamin and that mineral. Well, if you eat a balanced meal, then guess what? You're going to have all the vitamins and nutrients that you need.
Speaker 1:Next myth you can't eat fruit if you have diabetes. Once again, this is not true, because you can eat fruits if you're diabetic. You just have to understand what the fruit is going to do. And that's why, on the list that we had of non-starchy foods, I said that I didn't include certain ones on that list because they have a lot more carbohydrates than the ones that were there. Okay, so here's a concept. Let me pop over. I want to teach you a concept and I want you guys to learn this phrase. Learn this phrase If you buy it, you have to pay for it.
Speaker 1:If you eat it, you have to treat it. If you buy it, you have to pay for it. If you eat it, you have to treat it. If you buy it, you have to pay for it. If you eat it, you have to treat it. What does that mean? When you go to the grocery store and you pick up some stuff and you're putting those in your cart in order for you to walk out the store and put those things in your car, you have to pay for it. So if you take it off the shelf, you can't take it to your car without giving those people money. So if you buy it, you've got to pay for it Same way. The same way, if you eat something that has carbohydrates that will raise your blood sugar, then you have to treat it.
Speaker 1:Nobody would think about going into a store and taking something off the shelf, sticking it in their pocket and walk out the door if that was not their plan. Right? That's not something that you think about. You're like oh, I got this thing. I got to go give these people money or you end up in the back of the car with those metal bracelets. But we do that all the time with the food, like, oh, I'm just going to eat that. It's like, okay, what are you going to do to minimize or blunt or improve the blood sugar and the spike in insulin that comes from it? Nothing. Well, what do you mean? It's a barter system, it's a transaction. You eat it, you got's a. It's a barter system, it's a transaction. You eat it, you got to treat it. And treatment comes in lots of different ways, right? We won't get into all that now. Right, one way of treating would be to go run around the block exercise. If you eat a cookie and you exercise, the cookies, worth guess what? The blood sugars are still good, boom done. Right, so you can't eat fruits is a myth, but you have to make sure that you are treating it Okay.
Speaker 1:And then another myth diabetic diets are restrictive and bland, and that is absolutely not true. Y'all, some of the best food that I have made. As a matter of fact, this weekend I told you guys that we had homecoming alumni weekend. I said no, I'm not weekend, but homecoming, and we cooked because we were hosting and a lot of the food right was diabetic friendly. As a matter of fact, what I cooked was diabetic friendly and it was good it was so good. As a matter of fact, what I cooked was diabetic-friendly and it was good it was so good. As a matter of fact, I think we have some leftovers. I'm going to have some of that right after I finish talking to you guys. It can be flavorful.
Speaker 1:Remember, we did a show last week. We talked about taste as we went through the heat model, habit, emotions, access and taste. We talked about taste and we talked about ways to improve the food and make it taste just as good and be healthy. Yeah, you can do that. So diabetic food has to be bland. No, that is absolutely a myth. I need to get a gong so that, when we go through these myths, I can say boom and hit the gong. What do you guys think? Yeah, all right, so those are some myths.
Speaker 1:And so what do we do then? Right, nutrition, food and what we see in terms of the non-starchy foods. We said that they play a role. So there we go. They play a role in a balanced diet, helping weight management, providing essential nutrients without significantly elevating the blood sugar. All right, so we want to understand carb counting and not carb counting as in you got to count the carbs, but what is the content of that food? Right? So I don't need you sitting down and you know counting one, two, three, four, five carbs, but I need you to have a general idea of how that food is going to affect. Like you know, they tell me that a can of a particular type of soda has, like I don't know, 10 to 14 spoons of sugar in it. So knowing that allows you to make different choices. So that is the absolute sugar that's in there, understanding glycemic index. How quickly is the absolute sugar that's in there Understanding glycemic index? How quickly is this food going to cause my blood sugar to rise? Because the higher it goes, the faster it goes, the more insulin that's coming out, and the more insulin that comes out, the more issues we have with terms of cravings and weight.
Speaker 1:We want to embrace whole foods y'all and we want to incorporate personal, personal preferences. That's what we want to do. That is so. What do we eat? What do we eat? What do we eat? What are some considerations? Number one we eat things that are whole and we minimize processing and we minimize added sugar Whole foods minimal processing, minimal added sugar. Whole foods, minimal processing, minimal added sugar. Why is that the case? Because remember what we're shooting for. We're shooting for minimizing spikes in blood sugar. We're shooting for minimizing the increase in our insulin level and we're shooting for minimizing the increase in our insulin level and we're shooting for minimizing craving. Those are the three things that will hinder, those are the three things that are going to hamper and derail us as we are working to put our diabetes in remission. Let me say those again we want to go for whole foods. Excuse me, guys, allergy is acting up. We're going to go for whole foods minimize processing and minimize added sugar. That's the general premise that we're doing.
Speaker 1:On top of that, now we're going to take the foods that we're looking at and we're going to combine starchy foods. People say, hey, can you give me a recipe? Well, here's the recipe. We're going to take some starchy foods. We're going to combine that with non starchy foods. Or people say, hey, can you give me a recipe? Well, here's the recipe. We're going to take some starchy foods. We're going to combine that with non-starchy foods. Starchy, non-starchy Because remember, the fiber that's in those is going to blunt the rise in blood sugar. We're going to combine some healthy fats, because those are also going to blunt the rise in blood sugar. We're going to combine some healthy fats, because those are also going to blunt the rise in blood sugar, and we're going to incorporate some lean, good protein. That's going to help blunt the rise in blood sugar and it's going to help us stay full long as we go throughout the month. We're going to come back and talk about, okay, what are some things, how do we put that together? But that's the premise Non-starchy, starchy fats, protein.
Speaker 1:Of course, I should throw in there portion size. Right, let me say that portion size. We've got to make sure portion size, because is it possible to eat healthy foods to the point where our blood sugars are high? The answer is yes. Is it possible to eat healthy foods to the point where we start putting on weight? The answer is yes. Is it possible to eat healthy foods to the point where our blood sugars rise, insulin comes out and throws everything that we do and everything we learn off? Yes, it is so portion sizes. So, as we're talking about, okay, what do we eat? That's what we eat. That's the plan, that's where we're heading and we're working to put those diabetes in remission. All right, so if you're out there, if you're out there, yeah, go ahead. And if that makes sense, I want you to put yes, yes, yes, yes in the comments yes, yes, hey, yeah, that makes sense.
Speaker 1:Let's hop over now and let's do our blood sugars and you'll see there on the screen, this is what my Libre is saying that my blood sugar is right now. And here is okay. I thought I had it up, so let me go back and pull that up. My Dexcom and the Dexcom lost the signal, so I'm going to wait for that to come up, but in the meantime, let's go ahead and pop our Libre over again and then let's take a look at what my monitors are saying. All right, so we're going to start by taking a look at blood sugars. And this is a contour and my keto mojo. Let's get a land set and let's see.
Speaker 1:I think, if I do this one, okay, here we go, okay, yeah, and let's get a, let's get a drop of blood so we can put that on. Hopefully that worked. Yep, there we go see what the keto mojo is saying. And then let's see what contour is saying. Oh, there we go and my Dexcom 112 and then my Libre was at 86. So Libre is keeping with these guys.
Speaker 1:And, of course, the Dexcom and, as you guys know, the Dexcom tends to be a little higher than the others. Let's see what my ketones are. What do you think my ketones are? What do you think those are going to be? Of course I need to get another blood because I just wiped it up. Let's see if I can. Oh yeah, there we go. We can get a drop of blood still. Okay, so I have not fasted since Friday, since Friday. So I'm thinking it's going to be maybe 0.9. What do you think? Oh, 0.6. Okay, 0.6. All right, so that's where we are in terms of those numbers and this is where we are with our blood sugars y'all. So what can diabetics eat? There? It is there it is.
Speaker 1:As we go through this month, we're going to be spending some time talking more about food and how food plays into what we do, because, as we talked about all of the different components so far, food is a large part, an integral part of that, and so, even as we're fasting right, what we're fasting is we're fasting from food. When we break our fast, what are we breaking our fast with. We're breaking with food. It is there, we cannot ignore it. It is the elephant that's in the room and often we try to ignore it, but we cannot. If we're going to be successful, we've got to talk about food and how the food impacts what we do. All right, I'm just always excited when I'm here with you all. I don't know if you guys can tell, but just I love being in the space. We are in the month of March, sorry, month of April. Wow, we are in the month of March, sorry, month of April. Wow, we're in the month of April.
Speaker 1:So the second quarter of the year and a lot of people in the second quarter this is when you know some of the New Year things that they said they were going to do starts falling by the wayside. Yeah, let's not let that happen. Right, this is where we pick up, where we dig in and we say, hey, this time that we're about to enter, this time is going to be the time when we do our thing right. It's kind of like as we grow, right, so we learn a lot of stuff when we were children. Right, we're getting through grade school, elementary school, grade school, high school. We learned some stuff. In college we get our first job. So that's the first quarter.
Speaker 1:The next quarter we're applying stuff. We're applying stuff and we're finding our groove. That's where we are right now. We're applying the stuff. We're finding our groove. We've where we are right now. We're applying this stuff. We're finding our groove. We've been fasting, we've learned about sugar. We've learned about the medications we want to be on the medication, we want to stop. We've learned about the heat model. We've learned about emotional intelligence, and now we're starting to put all those things together. We're in that second quarter and then we're looking for success, because this quarter we're getting our groove right. We're getting in the groove right. Okay, we got some information. Now We've got some empowerment and our community is building right. So let's not drop off, let's dig in and let's work together.
Speaker 1:As you know, here on the channel, we've got a platform, and the platform is our triple E formula for success we educate, we empower and we encourage. So education, the shows that we do, the podcasts that we have, the blog, the website, all of those things are the education. You cannot change anything if you don't know. You cannot change what you don't understand. You cannot change what you don't understand. You can't change what you don't have data on. So we're educating here on the channel. I empower the tools that we're learning.
Speaker 1:Tonight we learned about eating, we learned about food. That's a tool that you can then now apply to your life. Come back and talk about that in a minute. We empower by tools. Fasting is a tool. Emotional intelligence is a tool. The heat model is a tool. All those tools we get to apply them. We learn about the heat model.
Speaker 1:Remember, these are the things that derail us Habits, the habits that we formed, the emotions that drive us, the access, the things that are around us and taste, the things that we remember, the things that we like, the things that are calling to us because they give us not the thing. I said to somebody just this weekend that we demonize the food, we demonize the behavior, but the behavior is giving us something. We're chasing something, the feeling that it brings. It's not the food problem, it's the feeling that taste, what does it do, what does it bring back to you? That's what the heat model allows us to pay attention to. And then y'all, our call to action. Call to action Number one join the challenges.
Speaker 1:Don't just let the videos come and go, don't just put them on the back shelf, don't just listen and not apply All the challenges that we're doing and we're going to give you a challenge here in a minute for tonight, I want you to make sure that you're joining them. If you're finding us, if you're finding me, if somebody sent you a message and said, hey, you got to listen to this and it's the end of the year, it's the next year. If you're just seeing this, that's okay. Start where you are. That's number one.
Speaker 1:Number two share your story. When you come on, let us know where you are. What successes are you having? The community is as strong. The community is as big. The community is as important as you are. When you share your story of success, other people get inspired. When you share your story of challenges, other people say man, it's not just me. When you are here, people see you and say, no, I'm not by myself. So join the community.
Speaker 1:We're going to have our next community meetup on the 18th that's Thursday, the 18th of April at 7 pm. Thursday, 18th of April at 7 pm. Thursday 18th of April at 7 pm. We're going to have that there and I'm going to send out a link. We're going to do a different platform. So I'm getting that platform already. We did Zoom last month. If it doesn't get ready, then next show, next week. We're going to just go ahead and do the Zoom, but there's a new platform that I want to use. It allows us to do a lot more and so we'll have that out to you guys hopefully next week. If not, we'll use Zoom until we get that ready.
Speaker 1:Okay, so the community, join the community, be a part of it and then invite a friend. Invite a friend, be the voice that says I want my community. I want the people around me my family, my friends, my coworkers, people on my job. I want them to get healthier. I want them to put their diabetes in remission. I want them to reverse their diabetes. I want them to get better, and you can be the voice to begin doing that by sharing the link. Send it to somebody, copy it, send it out. Our pastor used to say be a digital disciple. Have the Android anointing. Be an Apple apostle. Let them know that we are here, what we're doing, and that they can get better.
Speaker 1:I love, I love. I love being in the space. I love hanging out with you and seeing where you are. I love being able to talk with you and share, because you are part of my community, and I love it. Alright, well, that's it for tonight. Y'all, I'm glad that you're here.
Speaker 1:So, everybody who's out there I do see all the folks who commented, so Jennifer and Teresa and Steve and Deborah, and let's see who else was out there. And for those of you who are on other platforms I didn't see you comment, but always come in, guys, even if you don't have, even if you're not being successful, let me say that If you're not where you think you should be, come in and say hello. Just having somebody say your name sometimes is important. Sometimes you're in a situation like man, this is not going well, claim your spot when you get here, say hello, claim the fact that you're here. That does a world of good for you. It does a world of good for your heart, for your spirit.
Speaker 1:There are two minds that are always going at us. Number one is the critic, the inner critic. The inner critic is always telling us the things that we didn't do well, the things that we aren't doing well, the things that we can't do, the things that are difficult for us. The inner critic is always there and we, our minds always go to that critic. Much simpler. But the person that I want you to strengthen is the inner coach, right? The inner coach and all the things that we do. When you talk to yourself in a positive way, when you say those mantras, you say I am a, my diabetes is in reversal, I am doing a good job of my health, I am fasting, I will fast for 24 hours. When you do all those stuff, the coach that inner coach that's there gets ammunition now so that when the critic starts criticizing you, the coach will say no, no, no, no, no, no, no, get out of here, right, because this is who we are, this is what we're doing. Part of that is claiming your spot. When you get here, when you show up, say hey, I'm here, say hey, everybody, right, and we can give you a shout out and say what's going on? Okay, so claim your spot.
Speaker 1:So our challenge for tonight for this show and this is going to be the challenge for the month for this show, and this is going to be the challenge for the month the challenge for the month is I want you to look in your pantry, look in your refrigerator, look in your cabinets or your cupboards, in your freezer, wherever it is, and I want you to construct a meal that you think is in keeping with the things that we're going to be talking about. Remember, we talked about the meal, the structure of the meal, a little while ago Something that's non-starchy, something that's starchy, good fats, lean protein, right, not processed whole foods, no sugar added, and I want you to create that meal so that it tastes good and that it's healthy, right? So I'm going to have a, the platform that I was talking about. We're going to be able to do more things where I can put some of these things up for you guys, so you can see them and download them and say, okay, that's what we're supposed to be doing, but that's your challenge for this month, and when you come back, I want you to take, when you finish it, I want you to take a picture of it and I want you to send it to me at info at DwayneWoodMDcom Info at DwayneWoodMDcom, info at DwayneWoodMDcom. And as you come on, we'll ask you and I want you to share with us what that dish is. So that's the challenge for this month. For every week, that's what we're going to be doing. Hey, did you do your thing. Did you do? How is it tasting? Did you cook it again? And so that's what we're going to be doing for this month. That's our challenge. Awesome, all right, let's see. Teresa says thank you, dr Wood. Info that we can use yes, the info that we could use Awesome, all right. Well, as always, glad that you're here, glad that I could be here.
Speaker 1:This is Dr Dwayne Wood, that's Wood with an E. The E stands for endocrinology. Here on the channel, I educate, I empower and I encourage you to take charge of your health, your life, avoid complications and go to the next level, creating the life you've always wanted. And in this year, y'all new year, new you. We'll see you at our check-in later this week and we'll see you at our next show next week. Good night, this is Dr Dwayne Wood, that's Wood with an E. The E stands for endocrinology. Here on the channel, I educate, I empower and I encourage you to take charge of your health, take charge of your life, avoid complications and go to the next level, creating the life you always wanted. And for this year, y'all New Year, new you, thank you.
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