Glucose Goddess: Eat your Food in the Right Order (73% Healthier!)

Physionic

May 1, 2024

Episode description

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References
[1] doi:10.2337/dc15-0429
[2] doi:10.3389/fcvm.2020.570553
[3] doi:10.1111/j.1467-789X.2012.01011.x
[4] doi:10.1111/dom.13503

Glucose Goddess Video: https://youtu.be/HEEUrIQ_3O4?si=HgsuWDpD2vc7ZAjz

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#glucosespikes #diabetesawareness #diabetesmanagement

Episode description

Mindsip insights from this episode:

Recognize limitations of food order study on glucose reduction

The study showing a dramatic glucose reduction only measured for 120 minutes, which may not capture the total glucose burden as the last-eaten carbs could still be absorbing.

#glucose

#study

Implement 15-minute rule for carbohydrate consumption

To properly implement the food order hack, you should consume carbohydrates 15 minutes after you have finished eating the rest of your meal.

#carbohydrate

#nutrition

Mix nutrients to blunt glucose spikes from carbohydrates

Consuming carbohydrates with other nutrients, such as fish filled with omega-3s and protein, can drastically reduce the glucose spike on its own.

#glucose

#nutrition

Monitor blood sugar spikes above 180 mg/dL after meals

For those monitoring their blood sugar, the usual cutoff for a spike being considered too high is around 180 milligrams per deciliter after eating.

#glucose

Eat vegetables first to reduce glucose spikes by 73%

Eating the elements of a meal in a specific order—vegetables first, then protein, then carbohydrates last—can reduce the glucose spike by 73%.

#glucose

#nutrition

Focus on chronic blood sugar levels over individual spikes

You should worry less about individual glucose spikes and more about chronically elevated blood sugar and insulin levels, as they are a clearer indication of poor health.