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Scramble your eggs in butter or olive oil and add slices of avocado, or stir almonds, chia seeds or flax seeds into your Greek yogurt. Skip the fat-free yogurt and switch to 5% fat Greek yogurt. Fat is very important and not to be feared.
In healthy people, our blood glucose is tightly controlled by our hormones and stays within a healthy range, this is supported by scientific evidence. At the age of 39, I’m now also navigating the changes that are happening to my peri-menopausal body. Even though glucose (found in starches and sugars) is our body's main energy source, if we eat too much of it during a meal, our body releases insulin to get rid of the excess. So instead of the newly digested glucose molecules staying around in our system to be used for fuel, they get stored away – as glycogen or fat .
Are the claims supported by evidence?
One size fits all approaches to diet are never appropriate, as we all have individual needs and requirements.
Instead of having a standalone cookie, or even a bowl of cut-up fruit as a midday treat, Inchauspé suggests saving yourself for an after-meal sweet treat. You want to maximize the amount of time your body is in a ‘postprandial state’ — the time it’s metabolizing what you’ve eaten. Having a sweet treat at the end of a meal will minimize the glucose spike and even bring down your levels (see graph above). Jessie Inchauspé, a born communicator, has written the best practical guide for managing glucose to maximize health and longevity.” —DAVID SINCLAIR, Ph.D, Harvard Professor, TIME Magazine “100 most influential people in the world” and New York Times bestselling author of Lifespan This is what I like most about this approach is that most of these can be applied pretty easily. My ThoughtsAn example of misrepresented data: The evidence used to support the claim that the Glucose Goddess method can improve brain function is a singular study with a sample size of 49 people, that found that consumption of pure glucose in a fasted state can slightly impact cognitive function (Ginies et al 2018). This is reaching, it does not test the Glucose Godess method and does not indicate that the Glucose Goddess method can improve brain function. Other concerning messages from the Glucose Goddess
Eating a tuna sandwich whole can spike glucose levels faster than chowing down on each ingredient. Glucose Goddess From the #1 internationally bestselling author of Glucose Revolution, a four-week, four-step program for living a healthier, happier life with balanced blood sugar including over 100 recipes, an interactive workbook, and the guidance to make the “new science of nutrition…practical for everyone” (Robert H. Lustig, MD, MSL, New York Times bestselling author of Fat Chance). I would love to see him being a little more open-minded and maybe consulting the research before bashing someone else’s life work, just because it’s a different approach to his own.Greek yogurt, avocado and eggs are all solid options to start the day and maintain a steady blood sugar level. That’s because your blood sugar is lowest in a fasting state, like after you’ve slept overnight. Eating a carb-heavy breakfast not only causes a glucose spike (see top portion of graph above), it triggers insulin production that leads to carbs being stored as fat. The worst breakfast options, according to Inchauspé, are cereal or sweet delights, like chocolate croissants or fruit smoothies. Here is our process: if, for example, we come across a study that shows on a large scale that walking after eating reduces the glucose spike of a meal, we create a glucose graph, testing this principle on our own body, to illustrate the paper. It’s just a way to communicate the scientific findings . No conclusions are ever drawn from a n=1 experiment, and no conclusions are drawn from anyone's personal data. That would be unscientific.
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