Nutrition

What is your opinion of intermittent fasting?

Intermittent fasting: Weight loss and improved blood sugar

What's your opinion on intermittent fasting? So this is a great question, and I personally, as a registered dietitian and a certified diabetes educator, I am a fan of intermittent fasting, but I want to always say right off the bat, it is not appropriate for everyone, and not everyone's gonna gain the benefits from it. So when we look at the research on intermittent fasting compared to standard calorie restriction, intermittent fasting can in fact promote weight loss. It promotes about the same amount of weight loss as regular calorie restriction, but when you think about the nature of it, for some people it is easier to follow because they don't feel like they're counting calories, they don't feel as restricted, they're just eating within a specific time window. So for those individuals, it can work really well. Now, for the people who it doesn't work well for, if you have uncontrolled blood sugar levels, if you are on insulin and you're prone to hypoglycemia, if you are pregnant or nursing, or if you're somebody who has a history of disordered eating, intermittent fasting is not appropriate for you and would not be something I would recommend. Now, when we look at intermittent fasting, there's different styles of intermittent fasting. So the two basic ones are time-restricted eating, where you're eating within a certain time window of the day, so either an eight-hour window or a 10-hour window, or there's what's called alternate day fasting. So you have a regular calorie content one day, followed by a day of fasting or a significantly restricted calorie level, about 25% your total calorie level. Now, when you're asking about the benefits of intermittent fasting, it's important to understand which of the styles of intermittent fasting we're talking about. So with time-restricted eating, what we find with the research on it is that if you eat during a specific time window earlier in the day, so this is not late evening window, but an earlier window, there's an improvement in appetite suppression. So you tend to be less hungry, you have less cravings, and we have seen an improvement in fasting blood sugar levels and insulin resistance. With alternate day fasting, there's also a significant reduction in visceral fat and fasting blood sugar levels and insulin resistance. So it works, you just have to see if it's right for you.

Intermittent fasting can be beneficial for some people as it can promote weight loss and an improvement in appetite suppression, fasting blood sugar levels, and insulin resistance. However, it's not appropriate for everyone, such as those with uncontrolled blood sugar levels, those who are pregnant or nursing, and those with a history of disordered eating. There are different styles of intermittent fasting, such as time-restricted eating and alternate day fasting, and the benefits vary depending on which style is chosen.

https://assets.anyquestion.com/raw/upload/xxbzayq59u9d8q0xxwop.vtt

Regarding intermittent fasting, I am personally a fan of it as a registered dietitian and certified diabetes educator. However, I want to emphasize that it is not suitable for everyone and may not benefit everyone. Research suggests that intermittent fasting can promote weight loss comparable to regular calorie restriction. Some individuals find it easier to follow because they are not counting calories and feel less restricted, instead eating within a specific time window. However, there are certain groups for whom intermittent fasting is not appropriate. This includes individuals with uncontrolled blood sugar levels, those on insulin prone to hypoglycemia, pregnant or nursing individuals, and those with a history of disordered eating. There are different styles of intermittent fasting, such as time-restricted eating (eating within an eight or ten-hour window) and alternate day fasting (regular calorie intake followed by a day of fasting or significantly restricted calories). The benefits of intermittent fasting depend on the style being practiced. Time-restricted eating earlier in the day has shown improvements in appetite suppression, reduced cravings, and better fasting blood sugar levels and insulin resistance. Alternate day fasting has been associated with significant reductions in visceral fat as well as improvements in fasting blood sugar levels and insulin resistance. It's essential to determine if intermittent fasting aligns with your needs and goals.

Understanding Prediabetes: A Warning Sign for Diabetes

What exactly is prediabetes? And this is a great question because if you've been told you have prediabetes, it's really important to understand what that is. So prediabetes means you're at risk of developing type 2 diabetes. It means that your blood sugar is elevated, but not quite high enough yet to be fully diagnosed with type 2 diabetes. I like to tell my clients that prediabetes is basically a warning sign. When you're told you have prediabetes, it means your blood sugar and your insulin levels are trending in the wrong direction and it is time to take action. People who have prediabetes are more likely to develop type 2 diabetes, but it is not your destiny. You can absolutely start with lifestyle intervention now and prevent a diagnosis of type 2 diabetes at any point. What I would suggest is if you've been told you have prediabetes is that you start to look at lifestyle interventions that work for you. So this would look at all the things that could be impacting your blood sugar levels. Diet is part of that, physical activity is part of that, but so are things like improving sleep and stress management. So it's really important to talk with your physician or your registered dietician to really understand what is raising your blood sugar and what's causing you to be more insulin resistant and start taking steps to reduce that insulin resistance now so that it does not turn into a type 2 diabetes diagnosis.

Pre-diabetes is when your blood sugar is elevated but not high enough to be fully diagnosed with type 2 diabetes. It’s a warning sign that it’s time to take action and start making lifestyle changes such as diet, physical activity, improving sleep, and stress management.

https://assets.anyquestion.com/raw/upload/wypqju9wv8thczfluk9o.vtt

Prediabetes refers to being at risk of developing type 2 diabetes. It means that your blood sugar levels are elevated, but not yet high enough to be classified as type 2 diabetes. Think of it as a warning sign. Having prediabetes indicates that your blood sugar and insulin levels are moving in an unfavorable direction, and it's crucial to take action. While individuals with prediabetes have a higher likelihood of developing type 2 diabetes, it is not inevitable. Starting lifestyle interventions now can prevent a type 2 diabetes diagnosis at any point. I recommend exploring personalized lifestyle changes if you've been diagnosed with prediabetes. Consider factors that may affect your blood sugar levels, such as diet, physical activity, sleep quality, and stress management. It's important to consult with your physician or registered dietitian to understand what is impacting your blood sugar and insulin resistance, and take steps to reduce insulin resistance early on to avoid progressing to type 2 diabetes.

Does eating grains cause a person's blood sugar to spike?

Eating grains: The key factors impacting blood sugar

Does eating grains cause a person's blood sugar to spike? So the answer here is really not a simple yes or no because there's a lot of things that go into play. It's what are the grains that you're eating and what is the quantity that you're eating or the amount as well as what are you eating it with? So when it comes to blood sugar management, we look at three nutrients that really slow down the digestion of carbohydrate and how quickly carbohydrates are converted into sugar and enter the bloodstream. And those are proteins, fats, and fiber. So if you were to take a grain by itself and eat it, it's gonna have more of an impact on blood sugar than if you also combined it with additional fiber or protein or fats. Now, the type of grain you're choosing, some grains have protein, some grains have more fiber than others. So the type of grain is gonna have a big impact on blood sugar and then also the quantity. The more you eat, the more carbohydrates are included in the grain, the more impact it's gonna have on blood sugar. So all grains will have an impact on blood sugar, but the amount that they will spike your blood sugar depends on the type of grain, the quantity you're eating, and what you're eating it with.

Eating greens can cause a person's blood sugar to spike, however this depends on the type of green, the quantity eaten, and what it is eaten with. Factors such as proteins, fats, and fiber will slow down digestion and the conversion of carbohydrates into sugar.

https://assets.anyquestion.com/raw/upload/jopi5tys59puwvkxihdj.vtt

The impact of eating grains on blood sugar levels is not a simple yes or no. Several factors come into play, such as the type and quantity of grains consumed, as well as what they are eaten with. Blood sugar management involves considering three nutrients: proteins, fats, and fiber. These nutrients help slow down the digestion of carbohydrates and the conversion of carbohydrates into sugar in the bloodstream. If grains are eaten alone, they will have a greater impact on blood sugar compared to when they are combined with additional fiber, protein, or fats. The specific type of grain chosen also matters, as some grains contain more protein or fiber than others. Additionally, the quantity of grains consumed affects their impact on blood sugar. While all grains will affect blood sugar levels to some extent, the degree of spike depends on factors such as the type of grain, quantity consumed, and what accompanies it during a meal.

How do you recommend people approach eating out when they have diabetes or insulin resistance?

Mastering Eating Out with Diabetes: Tips and Strategies

How do you recommend people approach eating out when they have diabetes or insulin resistance? So number one, you want to be prepared. And by this, I mean, look at where you are going out to eat and review the menu in advance if you can. This is very helpful because it will give you time to really go through and understand what's available to you and how you can best balance your meals. Now, when it comes to managing blood sugar eating out, you wanna keep in mind that what's really important is balance. And the balance is protein, fat, and fiber in combination with the carbohydrates because protein, fat, and fiber will slow down how quickly those carbohydrates are broken down and digested and converted into sugar. So you wanna have balance on your plate. Now, if you are gonna choose carbohydrates at the meal, you wanna look at the quantity, right, the portion size, and try to get the slower digested carbohydrates. So something like a sweet potato, a big sweet potato, would be a better choice than a big bowl of white pasta. So always try to keep the carbohydrate to about a quarter to a third of your plate and then fill the rest of your plate with the protein, fat, and fiber. So an example of this would be if you're gonna go out and you're gonna get, let's say, a chicken sandwich, then you wanna have, think about the bread, right, is already the carbohydrate. You don't want French fries with it. So you might wanna swap that out and order the side salad instead. But reviewing the menu in advance will let you know what offerings are there, how you can choose, and then also what substitutions you might wanna make without really stressing about the time crunch of having to place your order.

When eating out people with diabetes or insulin resistance should prepare in advance by looking at the menu and then aim to have a balance on their plate of protein, fat and fiber with carbohydrates being no more than a quarter to a third of their meal. They should also choose slower digesting carbohydrates such as sweet potatoes and avoid things like french fries.

https://assets.anyquestion.com/raw/upload/abreihhev9d8mnmaze9s.vtt

When it comes to eating out with diabetes or insulin resistance, here's my recommendation: be prepared. Before going to a restaurant, take a look at the menu in advance if possible. This allows you to understand the available options and how to balance your meals effectively. The key to managing blood sugar while dining out is finding balance. Focus on combining protein, fat, fiber, and carbohydrates on your plate. Protein, fat, and fiber slow down the digestion and conversion of carbohydrates into sugar. Aim for a quarter to a third of your plate to consist of slower-digesting carbohydrates, like a large sweet potato instead of a bowl of white pasta. Fill the rest of your plate with protein, fat, and fiber. For example, if you order a chicken sandwich, consider skipping the French fries and opting for a side salad instead. Reviewing the menu beforehand helps you make informed choices and decide on any necessary substitutions without feeling rushed when placing your order.

What are the biggest mistakes people make when trying to reverse insulin resistance?

Reversing Insulin Resistance: The Biggest Mistakes to Avoid

What are the biggest mistakes people make when trying to reverse insulin resistance? So if you are trying to reverse insulin resistance and you are only focused on your diet, that is a big mistake. Now don't get me wrong, it is very important to focus on what you are eating when it comes to reversing insulin resistance, but there are many other factors that matter and if you don't pay attention to them, you're only gonna get so far. So we first have to think about the fact that insulin is a stress hormone. So if your stress levels are high, it's going to be much harder to reverse insulin resistance. So it's very important to practice ways to reduce stress during the day, whether that's through meditation or exercise or just not taking everything so seriously, but we have to work on reducing stress. The second factor that I really want you to focus on is sleep. This is something so many people overlook, but if you're not getting quality sleep, you're actually waking up more insulin resistant than you were the day before. So making sure you're getting quality rest each night, set yourself up for the best chance of reversing insulin resistance. After you have addressed stress and sleep, then of course improving diet is going to be key, but we also have to think about movement and this doesn't have to be just exercise each day. Physical activity, just getting up and standing more than you're sitting, that is gonna be very important when it comes to reducing insulin resistance. So movement, lowering stress, quality sleep, and your diet, they all play a role when it comes to reversing insulin resistance. Don't make the mistake of focusing on just one area.

The biggest mistakes people make when trying to reverse insulin resistance are focusing only on diet, not addressing stress levels, not getting quality sleep, and not moving enough throughout the day. All of these factors must be addressed in order to successfully reverse insulin resistance.

https://assets.anyquestion.com/raw/upload/tmbm24edhnc55cnksqn7.vtt

The biggest mistakes people make when trying to reverse insulin resistance is solely focusing on their diet. While it is crucial to pay attention to what you eat, there are other important factors that must not be overlooked. Firstly, insulin is a stress hormone, so high stress levels can hinder insulin resistance reversal. It's essential to find ways to reduce stress through practices like meditation, exercise, or adopting a less serious mindset. Secondly, quality sleep is often disregarded but plays a significant role in reversing insulin resistance. Without proper rest, you wake up more resistant to insulin each day. Prioritizing quality sleep sets the stage for success. Once stress and sleep are addressed, improving diet becomes key. Additionally, movement should not be neglected. Engaging in physical activity and reducing excessive sitting by standing more contribute to reducing insulin resistance. In summary, the mistake lies in solely focusing on one aspect while neglecting others. To effectively reverse insulin resistance, it is essential to consider movement, stress reduction, quality sleep, and a balanced diet collectively.

Hi Erin! Tell people about your background, expertise, and how you can help.

Erin Polinski: Expert Dietitian Helping Reverse Insulin Resistance

Hi Erin, can you tell us more about yourself? I'd love to. So I'm a registered dietitian. I'm also a certified diabetes care and education specialist, and I focus on the areas of insulin resistance and type 2 diabetes. Now my main goal is to really help people to understand that they can make time for their health, even when it feels like they don't have time for themselves. So I focus on a lot of really practical, simple advice to reversing insulin resistance and improving blood sugar management. I'm also a busy mom of three little ones, so that keeps me definitely occupied. I have a private practice in New Jersey where I, with a team of dietitians, work with people with insulin resistance and type 2 diabetes. I've authored four books, including The 2-Day Diabetes Diet. I focus a lot on social media too, and content development through my blog at erinpolinski.com, and my YouTube channel, Healthy Mom, Happy Family. So I have a lot of resources, recipes, e-books, a lot of articles on improving your blood sugar and insulin resistance. And that's my area of focus, and I'm happy to have you here.

I'm a registered dietitian, certified Diabetes Care and Education specialist, and busy mom of three. I have a private practice in New Jersey where I work with people with insulin resistance and type 2 diabetes. I've authored four books including the two-day diabetes diet. I focus a lot on social media to and content development through my blog and YouTube channel. I provide lots of resources recipes, ebooks, and articles on improving blood sugar and insulin resistance.

https://assets.anyquestion.com/raw/upload/cevungpd0ol6mrl6bzjl.vtt

Hello everyone! Allow me to introduce myself. I'm Erin, a registered dietitian and certified diabetes care and education specialist. My expertise lies in the areas of insulin resistance and type 2 diabetes. My main goal is to help people realize that they can prioritize their health, even when it seems challenging to find time for themselves. I provide practical and simple advice to reverse insulin resistance and improve blood sugar management.

In addition to my professional work, I am a busy mom of three little ones, which definitely keeps me occupied! I run a private practice in New Jersey where I work alongside a team of dietitians to support individuals with insulin resistance and type 2 diabetes. I've written four books on these topics, including The 2-Day Diabetes Diet.

I also engage with the community through social media platforms, like my blog at erinpolinski.com and my YouTube channel, Healthy Mom, Happy Family. These outlets provide resources such as recipes, e-books, and articles focused on improving blood sugar levels and managing insulin resistance.

I'm delighted to have you here, and I'm ready to assist you on your health journey.

Swimming

Strength

Triathlon

Photography

Track & Field

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Cross Country Skiing

Adaptive Sports

Climbing

Mental Health

Surfing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

CrossFit

Golf

Soccer

Pickleball

Hunting

Public Speaking

Venture Capital

Blood Sugar

Nutrition Labels

Diabetes

Eating Habits

Healthy Eating

Erin Palinski-Wade, RD, CDCES is a nationally-recognized nutrition and health expert, author, and speaker with 15+ years of experience. She has authored 3 books, has an award-winning blog, and has been featured in the media 500+ times. She is a certified diabetes care and education specialist and registered dietitian with a master’s degree in nutrition from Rutgers University. Erin advocates for health and wellness and specializes in helping people with weight, diabetes, heart health, and women’s health. She works with clients, provides online programs, and speaks to audiences to help them make the connection between food, lifestyle, and health.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Physician disclaimer

Registered Dietitian & Certified Diabetes Educator, 4x author  

Erin Palinski-Wade,RD,CDCES