I learned that frequent and big glucose spike (by eating frequent and too much high GI foods (sugar, refined carbohydrates) will cause insulin resistance, and eventually diabetic.
And lower postprandial blood glucose is good.
For example, this study says:
"Diets based on foods that produce lower postprandial blood glucose responses (i.e. LGI foods) reduce the risk of developing diabetes , CVD and certain cancers, while improving insulin sensitivity, blood glucose control and blood lipid profiles"
Where did you see her say that we can eat as much sugar and refined carbohydrates as we want ..? I didn’t see that . Oh wait, it’s because she didn’t say that AT ALL.
Obviously it’s known that continuously high levels of blood glucose from excess sugar consumption can start to cause problems!
What she is talking about are spikes in glucose due to simply eating normal carbohydrates that anyone would eat even in a balanced healthy diet !
Your blood glucose will temporarily “spike” because that’s what happens naturally when we eat - which then triggers insulin release so your body can use that glucose (which it needs to survive) and then blood glucose goes back down to normal. It’s a NORMAL process.
She’s saying you don’t have to obsess over a rise in glucose after eating and try to eat in some specific order to control that if you’re non diabetic.
Constant , long term over-consumption of sugar is what can cause insulin resistance and then elevated resting blood glucose - and that’s where it becomes a problem.
100% this. I can absolutely confirm that my n=1 type 1 experience is looking on with utter bemusement at the people out there voluntarily tracking and “managing” blood glucose for “fun”.
Imagine doing a whole extra full time job on top of your actual full time job/life etc when you don’t have to!
I'm not sure I would interpret the Trico et al study as supporting food order in T2Ds. The study gave people an oral glucose tolerance test (OGTT) - ie a huge sugary drink - and then tested the impact on their blood sugar. Half the group had the OGTT preceded by just a drink of water, half the group had 50g cheese or a boiled egg 30 mins before the OGTT. Having protein/fat in your tummy blunted the impact of the glucose on your blood sugar. To me, this supports food pairing (making sure you pair a carbohydrate with protein/fat) without clearly supporting food sequencing. Food pairing is really helpful in managing blood sugar for T2Ds, and far more compatible with a normal eating pattern than sequencing or, as here, pre-dosing.
I really liked this post. One thing I am unsure about is if eating your foods in the "right" order likely doesn't matter for non-diabetics, then why is fiber generally so beneficial for health? I think much of the confusion people have around advice from influencers touting the usefulness of CGMs stems from the fact that many people are intuitively aware of the fact that fiber helps stabilize blood sugars and they assume that fat must also be helpful for insulin resistance because it also stabilizes blood sugar. What is the difference between stabilizing your blood sugar with fiber vs. fats and proteins? Why is one beneficial and the other not?
I learned that frequent and big glucose spike (by eating frequent and too much high GI foods (sugar, refined carbohydrates) will cause insulin resistance, and eventually diabetic.
And lower postprandial blood glucose is good.
For example, this study says:
"Diets based on foods that produce lower postprandial blood glucose responses (i.e. LGI foods) reduce the risk of developing diabetes , CVD and certain cancers, while improving insulin sensitivity, blood glucose control and blood lipid profiles"
Please see:.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3494382/
But you say we don't need to care about postprandial glucose spike (for non-diabetics).
So, we can eat as much sugar and refined carbohydrates as we want (it will cause big glucose spike, but it is ok)?
We don't need to care about GI (brown bread is not better than white bread for metabolic health, and to prevent diabetic)?
And what is GI for?
It is only useful to diabetics; not to non-diabetics?
Where did you see her say that we can eat as much sugar and refined carbohydrates as we want ..? I didn’t see that . Oh wait, it’s because she didn’t say that AT ALL.
Obviously it’s known that continuously high levels of blood glucose from excess sugar consumption can start to cause problems!
What she is talking about are spikes in glucose due to simply eating normal carbohydrates that anyone would eat even in a balanced healthy diet !
Your blood glucose will temporarily “spike” because that’s what happens naturally when we eat - which then triggers insulin release so your body can use that glucose (which it needs to survive) and then blood glucose goes back down to normal. It’s a NORMAL process.
She’s saying you don’t have to obsess over a rise in glucose after eating and try to eat in some specific order to control that if you’re non diabetic.
Constant , long term over-consumption of sugar is what can cause insulin resistance and then elevated resting blood glucose - and that’s where it becomes a problem.
100% this. I can absolutely confirm that my n=1 type 1 experience is looking on with utter bemusement at the people out there voluntarily tracking and “managing” blood glucose for “fun”.
Imagine doing a whole extra full time job on top of your actual full time job/life etc when you don’t have to!
Thank you (as always) for this. In recovery from Orthorexia and your blog is a lifeline!
I'm not sure I would interpret the Trico et al study as supporting food order in T2Ds. The study gave people an oral glucose tolerance test (OGTT) - ie a huge sugary drink - and then tested the impact on their blood sugar. Half the group had the OGTT preceded by just a drink of water, half the group had 50g cheese or a boiled egg 30 mins before the OGTT. Having protein/fat in your tummy blunted the impact of the glucose on your blood sugar. To me, this supports food pairing (making sure you pair a carbohydrate with protein/fat) without clearly supporting food sequencing. Food pairing is really helpful in managing blood sugar for T2Ds, and far more compatible with a normal eating pattern than sequencing or, as here, pre-dosing.
So refreshing. Thank you. Really enjoying and benefitting from your blog, which I discovered only today.
I really liked this post. One thing I am unsure about is if eating your foods in the "right" order likely doesn't matter for non-diabetics, then why is fiber generally so beneficial for health? I think much of the confusion people have around advice from influencers touting the usefulness of CGMs stems from the fact that many people are intuitively aware of the fact that fiber helps stabilize blood sugars and they assume that fat must also be helpful for insulin resistance because it also stabilizes blood sugar. What is the difference between stabilizing your blood sugar with fiber vs. fats and proteins? Why is one beneficial and the other not?
Love it. So nice to hear this perspective from a respected nutritional researcher, and true expert in the field.
Phenomenal article. Only science, no drama 🚀
What about the high fat in the cheese & egg though? It won't contribute to a worsening hepatic insulin resistance, or NAFL in T2Ds?