New 5 Major Protections of Antioxidants and Polyphenols in Fighting Diabetes.                Udbe5
Diabetes and healthy carb
[{'start': '0.000', 'end': '4.550', 'text': 'When you have diabetes, your body experiences something called oxidative stress.'}, {'start': '4.550', 'end': '7.660', 'text': 'This damages cells and tissues throughout your body.'}, {'start': '7.660', 'end': '10.770', 'text': 'High blood sugar directly increases oxidative stress.'}, {'start': '10.770', 'end': '15.390', 'text': 'When blood sugar stays high for long periods, it creates more free radicals.'}, {'start': '15.390', 'end': '18.320', 'text': 'These free radicals attack your cells and tissues.'}, {'start': '18.320', 'end': '22.650', 'text': 'They also damage the small factories in your cells called mitochondria.'}, {'start': '22.650', 'end': '26.940', 'text': "When mitochondria are damaged, your cells can't use insulin properly."}, {'start': '26.940', 'end': '28.790', 'text': 'This makes diabetes worse.'}, {'start': '28.790', 'end': '32.730', 'text': 'Number 1: Antioxidants protect your cells from oxidative damage.'}, {'start': '32.730', 'end': '36.020', 'text': 'They neutralize free radicals before they can harm your body.'}, {'start': '36.020', 'end': '41.040', 'text': "When you eat foods rich in antioxidants, you boost your body's defense system."}, {'start': '41.040', 'end': '46.080', 'text': 'Studies show that antioxidant supplements improve several aspects of diabetes.'}, {'start': '46.080', 'end': '47.930', 'text': 'They reduce blood sugar levels.'}, {'start': '47.930', 'end': '53.620', 'text': 'They also lower HbA1c, which is a measure of your average blood sugar over the past three months.'}, {'start': '53.620', 'end': '59.000', 'text': 'Furthermore, they decrease markers of oxidative stress like malondialdehyde in the blood.'}, {'start': '59.000', 'end': '62.110', 'text': 'Antioxidants also help blood vessels work better.'}, {'start': '62.110', 'end': '64.280', 'text': 'They improve nitric oxide production.'}, {'start': '64.280', 'end': '67.810', 'text': 'Nitric oxide helps blood vessels relax and expand.'}, {'start': '67.810', 'end': '70.450', 'text': 'This leads to better blood flow throughout your body.'}, {'start': '70.450', 'end': '77.090', 'text': 'Better blood flow means less risk of heart disease, stroke, and other vascular problems common in diabetes.'}, {'start': '77.090', 'end': '81.100', 'text': 'Your pancreas produces insulin, the hormone that regulates blood sugar.'}, {'start': '81.100', 'end': '86.290', 'text': 'But in diabetes, the insulin-producing cells can get damaged by oxidative stress.'}, {'start': '86.290', 'end': '88.880', 'text': 'Antioxidants protect these precious cells.'}, {'start': '88.880', 'end': '91.940', 'text': 'They help them survive and continue making insulin.'}, {'start': '91.940', 'end': '94.450', 'text': 'This means better blood sugar control for you.'}, {'start': '94.450', 'end': '98.160', 'text': 'Polyphenols are special types of antioxidants found in plants.'}, {'start': '98.160', 'end': '100.960', 'text': 'They give fruits and vegetables their vibrant colors.'}, {'start': '100.960', 'end': '103.440', 'text': 'They also provide many health benefits.'}, {'start': '103.440', 'end': '107.380', 'text': 'Polyphenols are the most abundant antioxidants in a good diet.'}, {'start': '107.380', 'end': '109.780', 'text': 'You can find polyphenols in many foods.'}, {'start': '109.780', 'end': '114.740', 'text': 'Fruits like apples, grapes, pears, and berries are especially rich in polyphenols.'}, {'start': '114.740', 'end': '119.470', 'text': 'They contain about 200 to 300 mg of polyphenols per 100 grams.'}, {'start': '119.470', 'end': '127.670', 'text': 'Other great sources include vegetables, dark chocolate, tea, whole grains, beans, nuts, and olive oil.'}, {'start': '127.670', 'end': '130.780', 'text': 'Different foods contain different types of polyphenols.'}, {'start': '130.780', 'end': '132.950', 'text': 'Coffee is rich in caffeic acid.'}, {'start': '132.950', 'end': '135.880', 'text': 'Grapes, Peanuts and red wine have resveratrol.'}, {'start': '135.880', 'end': '139.410', 'text': 'Each type offers unique benefits for diabetes management.'}, {'start': '139.410', 'end': '142.830', 'text': 'Research shows impressive results for polyphenol consumption.'}, {'start': '142.830', 'end': '155.390', 'text': 'A large analysis found that people who consumed the highest amounts of flavonoids, a type of polyphenol, had a 9 percent lower risk of developing type 2 diabetes compared to those who consumed the least.'}, {'start': '155.390', 'end': '164.590', 'text': 'Another study showed that increasing total flavonoid intake by 500 mg per day was linked to a 5 percent reduction in diabetes risk.'}, {'start': '164.590', 'end': '168.120', 'text': 'Number 2: Polyphenols fight diabetes in multiple ways.'}, {'start': '168.120', 'end': '171.050', 'text': 'First, they slow down carbohydrate digestion.'}, {'start': '171.050', 'end': '175.050', 'text': 'They block enzymes called alpha amylase and alpha glucosidase.'}, {'start': '175.050', 'end': '178.470', 'text': 'These enzymes break down starches and sugars in your food.'}, {'start': '178.470', 'end': '183.150', 'text': 'By blocking them, polyphenols help prevent blood sugar spikes after meals.'}, {'start': '183.150', 'end': '189.030', 'text': 'Wait, there is more, but do not forget to hit the like button, if you think this video is useful.'}, {'start': '189.030', 'end': '192.370', 'text': 'Second, they reduce glucose absorption in your intestine.'}, {'start': '192.370', 'end': '198.060', 'text': 'They block a transporter called SGLT1, which moves glucose from your gut into your bloodstream.'}, {'start': '198.060', 'end': '201.120', 'text': 'Less glucose absorption means lower blood sugar levels.'}, {'start': '201.120', 'end': '204.280', 'text': 'Third, polyphenols improve insulin function.'}, {'start': '204.280', 'end': '207.700', 'text': 'They help your muscle and fat cells respond better to insulin.'}, {'start': '207.700', 'end': '211.590', 'text': 'This allows more glucose to enter these cells, lowering blood sugar.'}, {'start': '211.590', 'end': '218.590', 'text': 'They activate a protein called AMPK, which plays a key role in metabolism and insulin sensitivity.'}, {'start': '218.590', 'end': '223.030', 'text': 'Fourth, they protect insulin-producing beta cells in your pancreas.'}, {'start': '223.030', 'end': '225.350', 'text': 'These cells often get damaged in diabetes.'}, {'start': '225.350', 'end': '230.030', 'text': 'Polyphenols reduce oxidative stress and inflammation that harm these cells.'}, {'start': '230.030', 'end': '233.500', 'text': 'They also stimulate insulin release when blood sugar is high.'}, {'start': '233.500', 'end': '237.260', 'text': 'Fifth, polyphenols reduce glucose production in your liver.'}, {'start': '237.260', 'end': '241.860', 'text': "Your liver releases glucose into your bloodstream, especially when you're fasting."}, {'start': '241.860', 'end': '246.690', 'text': 'Polyphenols help keep this process in check, preventing excessive glucose release.'}, {'start': '246.690', 'end': '250.450', 'text': 'Last but not least, polyphenols have anti-inflammatory effects.'}, {'start': '250.450', 'end': '255.000', 'text': 'Chronic inflammation contributes to insulin resistance and blood vessel damage.'}, {'start': '255.000', 'end': '259.860', 'text': 'By reducing inflammation, polyphenols help improve overall metabolic health.'}, {'start': '259.860', 'end': '266.310', 'text': 'Number 3: Some polyphenols show especially strong effects against diabetes and insulin resistance.'}, {'start': '266.310', 'end': '271.170', 'text': 'Epicatechin, found in cocoa and green tea, stands out as a top performer.'}, {'start': '271.170', 'end': '274.770', 'text': 'Studies show it significantly improves insulin sensitivity.'}, {'start': '274.770', 'end': '278.980', 'text': 'Foods containing epicatechin help your body use insulin more efficiently.'}, {'start': '278.980', 'end': '285.690', 'text': 'Anthocyanins, which give berries their red, blue, and purple colors, also shine in diabetes research.'}, {'start': '285.690', 'end': '293.710', 'text': 'A review of clinical trials found that taking 320 mg of anthocyanins daily for 8 weeks reduced several important markers.'}, {'start': '293.710', 'end': '296.820', 'text': 'HbA1c decreased by 0.31 percent.'}, {'start': '296.820', 'end': '299.750', 'text': 'Fasting blood glucose dropped by about 12 percent.'}, {'start': '299.750', 'end': '303.410', 'text': 'Blood levels 2 hours after meals fell by about 14 percent..'}, {'start': '303.410', 'end': '306.600', 'text': 'These are meaningful improvements for people with diabetes.'}, {'start': '306.600', 'end': '310.130', 'text': 'Resveratrol, found in grapes, berries, peanuts, and cocoa.'}, {'start': '310.130', 'end': '314.750', 'text': "Specifically, it's concentrated in the skins and seeds of grapes and berries."}, {'start': '314.750', 'end': '316.680', 'text': 'It helps reduce high blood sugar.'}, {'start': '316.680', 'end': '323.500', 'text': 'It also provides relief from nerve pain caused by diabetes, a condition called diabetic neuropathy.'}, {'start': '323.500', 'end': '330.740', 'text': 'Quercetin, present in onions, apples, and many other fruits and vegetables, may improve insulin resistance as well.'}, {'start': '330.740', 'end': '335.150', 'text': 'But results are less consistent than with epicatechin and anthocyanins.'}, {'start': '335.150', 'end': '340.010', 'text': 'Green tea, dark chocolate, cocoa, berries, and apples contain epicatechin.'}, {'start': '340.010', 'end': '343.770', 'text': 'Green tea and dark chocolate are particularly rich in epicatechin.'}, {'start': '343.770', 'end': '349.620', 'text': 'Anthocyanins are found in a wide variety of red, purple, and blue fruits, vegetables, and grains.'}, {'start': '349.620', 'end': '355.050', 'text': 'Berries, such as blueberries, blackberries, and elderberries, are particularly rich sources.'}, {'start': '355.050', 'end': '362.290', 'text': 'Other good sources include grapes, cherries, plums, apples, and some vegetables like red cabbage, eggplant, and beets.'}, {'start': '362.290', 'end': '367.960', 'text': 'Phenolic acids found in coffee, some whole grains, and many fruits also show benefits.'}, {'start': '367.960', 'end': '371.150', 'text': 'Some studies suggest they improve insulin sensitivity.'}, {'start': '371.150', 'end': '374.260', 'text': 'But more research is needed to confirm these effects.'}, {'start': '374.260', 'end': '376.950', 'text': 'The Mediterranean diet deserves special mention.'}, {'start': '376.950', 'end': '380.610', 'text': 'This eating pattern is rich in polyphenols and other antioxidants.'}, {'start': '380.610', 'end': '387.430', 'text': 'It features olive oil, nuts, fruits, vegetables, whole grains, and moderate amounts of red wine.'}, {'start': '387.430', 'end': '390.620', 'text': 'All these foods contain various types of polyphenols.'}, {'start': '390.620', 'end': '395.660', 'text': 'Studies consistently link the Mediterranean diet to lower risk of type 2 diabetes.'}, {'start': '395.660', 'end': '399.870', 'text': 'People who follow this diet closely have better insulin sensitivity.'}, {'start': '399.870', 'end': '403.400', 'text': 'They also have lower rates of diabetes-related complications.'}, {'start': '403.400', 'end': '406.640', 'text': 'Key components of this diet provide specific benefits.'}, {'start': '406.640', 'end': '411.790', 'text': 'Olive oil contains polyphenols that improve insulin sensitivity and protect blood vessels.'}, {'start': '411.790', 'end': '416.470', 'text': 'Nuts offer polyphenols along with healthy fats that benefit metabolic health.'}, {'start': '416.470', 'end': '423.760', 'text': 'Red wine, in moderate amounts, provides resveratrol and other polyphenols that may help prevent diabetes complications.'}, {'start': '423.760', 'end': '429.640', 'text': 'But the benefits likely come from the combination of all these foods rather than any single component.'}, {'start': '429.640', 'end': '436.770', 'text': 'The diverse mix of polyphenols in the Mediterranean diet offers broad protection against oxidative stress and inflammation.'}, {'start': '436.770', 'end': '442.460', 'text': 'Number 4: Adding more antioxidants and polyphenols to your diet is easier than you might think.'}, {'start': '442.460', 'end': '444.850', 'text': 'Start with colorful fruits and vegetables.'}, {'start': '444.850', 'end': '447.660', 'text': 'Deeper colors often mean more polyphenols.'}, {'start': '447.660', 'end': '454.350', 'text': 'Berries, particularly blueberries, blackberries, and strawberries, are exceptional sources of anthocyanins.'}, {'start': '454.350', 'end': '458.710', 'text': 'Dark chocolate contains epicatechin and other beneficial polyphenols.'}, {'start': '458.710', 'end': '462.890', 'text': 'Choose varieties with at least 70 percent cocoa for maximum benefits.'}, {'start': '462.890', 'end': '464.640', 'text': 'But watch the sugar content.'}, {'start': '464.640', 'end': '469.600', 'text': 'A small square of dark chocolate daily provides polyphenols without too many calories.'}, {'start': '469.600', 'end': '474.330', 'text': 'Tea, especially green tea, offers catechins that improve insulin sensitivity.'}, {'start': '474.330', 'end': '478.090', 'text': 'Coffee provides chlorogenic acid and other phenolic compounds.'}, {'start': '478.090', 'end': '481.150', 'text': 'Both beverages can be part of a diabetes-friendly diet.'}, {'start': '481.150', 'end': '484.810', 'text': 'Spices and herbs contain surprising amounts of polyphenols.'}, {'start': '484.810', 'end': '488.940', 'text': 'Cinnamon, in particular, has been studied for its effects on blood sugar.'}, {'start': '488.940', 'end': '494.400', 'text': 'Other flavor boosters like oregano, rosemary, and thyme also contain beneficial compounds.'}, {'start': '494.400', 'end': '499.260', 'text': 'Extra virgin olive oil serves as a staple fat source in the Mediterranean diet.'}, {'start': '499.260', 'end': '504.950', 'text': 'It contains oleuropein and hydroxytyrosol, polyphenols with strong antioxidant properties.'}, {'start': '504.950', 'end': '509.080', 'text': 'Use it for low-heat cooking or as a dressing for salads and vegetables.'}, {'start': '509.080', 'end': '514.700', 'text': 'Nuts, particularly walnuts, provide polyphenols along with healthy fats and fiber.'}, {'start': '514.700', 'end': '518.120', 'text': 'A small handful daily can improve metabolic health.'}, {'start': '518.120', 'end': '521.050', 'text': "But they're calorie-dense, so portion control matters."}, {'start': '521.050', 'end': '524.520', 'text': 'Red wine contains resveratrol and other polyphenols.'}, {'start': '524.520', 'end': '526.980', 'text': 'But alcohol can affect blood sugar control.'}, {'start': '526.980', 'end': '531.840', 'text': 'If you drink, limit it to one glass with meals, and only if your doctor approves.'}, {'start': '531.840', 'end': '535.730', 'text': 'Whole grains contain ferulic acid and other phenolic compounds.'}, {'start': '535.730', 'end': '540.560', 'text': 'Choose minimally processed options like brown rice, whole wheat, oats, and quinoa.'}, {'start': '540.560', 'end': '544.740', 'text': 'They provide polyphenols along with fiber that helps control blood sugar.'}, {'start': '544.740', 'end': '551.740', 'text': 'Number 5: Research provides strong evidence for antioxidants and polyphenols in diabetes management.'}, {'start': '551.740', 'end': '553.860', 'text': "Let's look at some specific findings."}, {'start': '553.860', 'end': '563.890', 'text': 'A systematic review of randomized controlled trials found that antioxidant supplements improved glycemic control in people with type 2 diabetes.'}, {'start': '563.890', 'end': '567.730', 'text': 'They reduced fasting blood glucose and HbA1c levels.'}, {'start': '567.730', 'end': '571.310', 'text': 'They also increased antioxidant enzyme levels in the blood.'}, {'start': '571.310', 'end': '574.680', 'text': 'Another study focused specifically on anthocyanins.'}, {'start': '574.680', 'end': '580.480', 'text': 'It analyzed 13 clinical trials with 703 participants who had type 2 diabetes.'}, {'start': '580.480', 'end': '587.120', 'text': 'The results showed that anthocyanins significantly reduced HbA1c by 0.31 percent.'}, {'start': '587.120', 'end': '594.720', 'text': 'They also lowered fasting blood glucose by about 12 percent and 2-hour postprandial glucose by about 14 percent.'}, {'start': '594.720', 'end': '603.210', 'text': 'Additionally, they improved blood lipids, reducing triglycerides by about 5 percent and LDL cholesterol by about 3 percent..'}, {'start': '603.210', 'end': '606.740', 'text': 'Large observational studies also support these benefits.'}, {'start': '606.740', 'end': '616.770', 'text': 'One meta-analysis included data from 284,806 participants and 18,146 cases of type 2 diabetes.'}, {'start': '616.770', 'end': '626.410', 'text': 'It found that people with the highest intake of total flavonoids had a 9 percent lower risk of developing diabetes compared to those with the lowest intake.'}, {'start': '626.410', 'end': '632.760', 'text': 'The evidence suggests that natural forms of polyphenols may work better than isolated supplements.'}, {'start': '632.760', 'end': '642.450', 'text': 'For instance, anthocyanins from fruit extracts or powders showed greater reductions in HbA1c compared to pure anthocyanin supplements.'}, {'start': '642.450', 'end': '649.160', 'text': 'This suggests that the full matrix of nutrients in whole foods may enhance the benefits of polyphenols.'}, {'start': '649.160', 'end': '653.050', 'text': "But it's important to note that results can vary between individuals."}, {'start': '653.050', 'end': '657.360', 'text': 'Genetic factors may influence how your body responds to different polyphenols.'}, {'start': '657.360', 'end': '662.040', 'text': 'Age, existing health conditions, and medication use can also affect outcomes.'}, {'start': '662.040', 'end': '669.640', 'text': 'While antioxidants and polyphenols offer exciting benefits, they work best as part of a comprehensive approach to diabetes management.'}, {'start': '669.640', 'end': '677.110', 'text': "They complement, but don't replace, conventional treatments like medication, regular physical activity, and weight management."}, {'start': '677.110', 'end': '682.130', 'text': 'Consider working with a healthcare provider or dietitian to create a personalized plan.'}, {'start': '682.130', 'end': '688.240', 'text': 'They can help you identify the best food sources of antioxidants and polyphenols for your specific needs.'}, {'start': '688.240', 'end': '692.920', 'text': 'They can also guide you on proper portions and timing of meals to maximize benefits.'}, {'start': '692.920', 'end': '696.630', 'text': 'Remember that consistency matters more than occasional high doses.'}, {'start': '696.630', 'end': '702.010', 'text': 'Regular consumption of polyphenol-rich foods provides better results than sporadic intake.'}, {'start': '702.010', 'end': '708.100', 'text': 'Build your meals around these foods to maintain steady levels of protective compounds in your body.'}, {'start': '708.100', 'end': '710.870', 'text': 'Some polyphenols work better together than alone.'}, {'start': '710.870', 'end': '717.580', 'text': 'For example, combining different types of berries provides a wider range of anthocyanins than eating just one type.'}, {'start': '717.580', 'end': '727.850', 'text': "Similarly, a Mediterranean-style meal with olive oil, vegetables, and whole grains offers complementary polyphenols that may enhance each other's effects."}, {'start': '727.850', 'end': '730.120', 'text': 'Pay attention to how your body responds.'}, {'start': '730.120', 'end': '734.060', 'text': 'Monitor your blood sugar levels to see how different foods affect you.'}, {'start': '734.060', 'end': '739.100', 'text': 'Some people may be more sensitive to the blood sugar-lowering effects of certain polyphenols.'}, {'start': '739.100', 'end': '744.530', 'text': "This could potentially lead to hypoglycemia if you're also taking diabetes medications."}, {'start': '744.530', 'end': '748.550', 'text': 'Finally, focus on whole foods rather than supplements when possible.'}, {'start': '748.550', 'end': '756.150', 'text': 'Foods provide polyphenols in their natural context, along with fiber, vitamins, minerals, and other beneficial compounds.'}, {'start': '756.150', 'end': '759.810', 'text': 'This natural package often works better than isolated supplements.'}, {'start': '759.810', 'end': '763.100', 'text': 'The journey to better health with diabetes can be challenging.'}, {'start': '763.100', 'end': '767.880', 'text': 'But incorporating more antioxidant and polyphenol-rich foods makes it more enjoyable.'}, {'start': '767.880', 'end': '775.170', 'text': 'These foods not only help manage diabetes but also improve overall health and reduce the risk of other chronic diseases.'}, {'start': '775.170', 'end': '777.860', 'text': 'Do not forget to click the like button and subscribe.'}, {'start': '777.860', 'end': '780.810', 'text': 'On the screen, you see an essential video for you.'}, {'start': '780.810', 'end': '782.740', 'text': 'Thanks very much for watching this video.'}, {'start': '782.740', 'end': '784.360', 'text': 'See you in the next video.'}, {'start': '784.360', 'end': '784.780', 'text': '.'}]