4 Foods to Make New Mitochondria (Scientific Proof) | Mastering Diabetes

About this Video

• Video Title: 4 Foods to Make New Mitochondria (Scientific Proof) | Mastering Diabetes
• Channel: Mastering Diabetes
• Speakers: One speaker (name not provided in transcript)
• Duration: 25:29

Introduction

This video discusses the importance of mitochondrial health, its connection to insulin resistance and blood glucose levels, and explores four foods scientifically proven to improve mitochondrial function and even create new mitochondria. The speaker emphasizes the complex relationship between mitochondria and blood glucose regulation.

Key Takeaways

1. Mitochondrial Dysfunction and Insulin Resistance: Mitochondrial dysfunction is intricately linked with insulin resistance; improving one improves the other. Dysfunctional mitochondria take up less glucose and fatty acids, leading to accumulation and disrupted insulin action.
2. Four Foods for Mitochondrial Health: The video highlights four foods beneficial for mitochondrial health: soybeans (genistein), cacao beans (epicatechin), Resveratrol (supplement recommended due to high dosage needs), and nitrate-rich vegetables (beets).
3. Dietary Effects on Mitochondria: A 2023 review paper compared various diets' effects on mitochondrial function. High-fat diets negatively impacted mitochondria, while calorie restriction, intermittent fasting, and the Mediterranean diet showed positive effects, with the Mediterranean diet being optimal due to its impact on biogenesis, function, and fusion.
4. Polyphenols and Nitrates: Polyphenols (in soybeans, cacao beans, and Resveratrol) and nitrates (in beets) are key compounds in boosting mitochondrial function. Polyphenols increase oxygen consumption, mitochondrial function, and ATP production. Nitrates improve mitochondrial efficiency, reduce oxygen uptake, and lower blood pressure.
5. Specific Food Recommendations: The speaker provides serving suggestions: 4 oz of soybeans, 2 squares of dark chocolate (or cacao nibs), Resveratrol supplement, and 0.5-1 lb of beets (2-3 hours before exercise or daily for overall health).