can you talk about C15 or Fatty 15 that is a saturated fat that help make you live longer, fight insulin resistance, etc. etc. Please make a video about it. They say its better than OMEGA 3s from fish or fish oil
@Danny-mg1hu I can tell you up front that there are major issues already in how these claims are being presented if your representation of them is accurate. First, omega 3 fatty acids are polyunsaturated and play a unique role in the body. Comparing them to a saturated fatty acid is about as effective as comparing a fireplace to a desk lamp. Second, precision in claims matters. Fish oil and omega 3s are not the same thing, even though the primary reason people take fish oil is for the omega 3s. People who conflate terms like this are usually selling something. For example, some studies suggest that fiber lowers cholesterol, but using that to suggestively hint at a net benefit of honey-nut mini-doughnuts for your heart is misleading advertising. All that said, it does sound like a great topic to delve into!
Well, I get that she didn't get all the details right, but why don't you greet us by calling us angels Nick? See, there's room for improvement for both of you.
I find her videos over produced and her language hyperbolic. I have an interest in “cults” and her use of “glucose goddess” and “angels” concerns me. She’s promoting a club with a hierarchy. She has also changed her look a lot over the last few years to come across as more glamorous. It’s weird in the best case scenario and disturbing in the worst.
9:40 I just eat the food in the order she suggests, immediately one after the other. No gap. And i wore a CGM for two weeks. I felt better, no post lunch slump, i sleep better, and my glucose levels are more level, no rebounding from the high range to very low. On the app that you use with the cgm it has a green band that it's best to stay within,, then upper and lower "red" bands. Eating her way kept me in the green band, eating carbs out of sequence caused a high red immediately followed by a low red and took a while a come back to normal. I've seen it work in real time so this is how i eat now. It's very easy to do and it costs nothing so why not. Just eat in that order. Apply the rule to any meal. Couldn't be simpler. It's a no brainer AFAIC 🤷🏻♀️
@@Mrdsmith500 I can't answer that I'm afraid. I'm in my fifties and had a full set of blood tests recently. My hbA1c was perfect. But I don't know what it was before so can't say if it's improved or just stayed the same
@@Meepzilluh I don't have diabetes. I didn't ask for my exact numbers on any of my tests. I live in the UK and doctors are under pressure not to spend too much time with their patients! They deter you from asking too many questions. I'm already starting to feel my health, (I've recently started going full carnivore and cutting out carbs - and plants(!) completely). I can feel my strength and my will to live a full life return more and more each day. And with that my assertiveness is getting stronger... I'll ask for a full print out next time 😁😂👍🏼
I was happy to see this. As a biochemist some of the stuff she says just drives me batty. Really a weak point of that study for her if she wants to claim that 73% based on the area under the curve when they didn't follow it long enough to see the peak for "carbs last". She also never mentions things like eat your salad then wait at least 15 minutes in her social media blasts. The pseudoscientific bit comes from her too frequent tendency to gloss over details in order to make dramatic claims. Teaming up with non-scientists social media influencers like Thomas Delauer doesn't help either.
Please tell this to my boyfriend haha.... he is so impressed by her credentials .... being a biochemist does not mean that you are a good one...she is driving me crazy! My boyfriend is obsessing over his glucose level now...he is perfectly healthy may I add and exercise plus build muscle religiously....her method is a perfect recipe for disordered eating!
Oh dear I thought she was a revelation. That 15 minutes is a massive omission. She can be found labouring that the order is the only requirement even though in some videos she does change it to eating a veggie starter 🙁 (which kind of infers the 15 mins). All those people I now have to update.
@oliviaraymond8496 no it's not! You don't have to follow all of her hacks, just the ones you notice mKe you feel better. I follow 3 or 4 daily without stress and notice much more energy , losing weight and feeling better in general. I absolutely recommend her, she's changing so many lives. Just look at the comments on her channel... give her a chance before breaking up with your boyfriend, he's right unless he's obsessing. Balance is key with everything
Eating fruit spikes my bg. But, eating it all at once first or last didn't make a big difference. I took lots and lots of glucose measurements (not a GCM) over months. I found that mixing the meat, fat, veggies, and fruit all together lowered my bg the most. I reduced my fruit to only 2oz per meal and mix everything together in a "salad" basically. I also started exercising after eating instead of before eating since my glucose meter showed me that exercise drastically and immediately lowered my bg. My A1C went from 5.5 to 4.3, and being flagged as "low" on my blood tests. This was consistent test after test - no fluke. I was very impressed. I'm very proud of this accomplishment. I went from being near-pre-diabetic, to nowhere near diabetic. Lots of advice out there says to exercise fasted, but if lowering your bg is your goal, that's not what you should do.
for a person who isn't even in the pre-diabetes area, that's normal. I'd like to see that happening to a person on the upper side of prediabetes. We are all so different. Despite my high level of daily physical activity, generally watching my food intake, and pretty low carbs diet, I still managed to get a 6.3 on an HbA1C test. It did get as low as 5.9 after 9 months of becoming a vegan, but one year later it spiked again at 6.3. I'm using all the information out here to manage and reverse the condition, and probably the next step is to increase the insulin sensitivity.
@@Jefe-qh8kd Agreed. Though I did see a video on UA-cam that showed a blood test were Ezekiel bread spiked blood just as much as white bread. Though an AI search says Ezekiel bread spikes the blood less ?
But we eat our potatoes or rice with the other parts of the main course and that doesn’t follow what she says. And some cultures have the salad after the main meal, but they don’t necessarily suffer from a lot of glucose problems. It’s fear mongering.
And what’s the first thing they bring you in a restaurant while you wait? Bread! I used to snack on crackers or crisps while I was cooking not realising what it did to my blood sugar - I sure don’t do that anymore!
If this is true then the humanized approach to eating banquet/feast style meals of great variety was spot freaking on! Salad.....main course.....dessert
Salad is carbohydrates, and might also include fats, then the main meal usually consists of carbohydrates, fats and protein, followed by a dessert that may also include fats along with carbohydrates. So carbohydrates, even simpler ones, are eaten at various times throughout the meal.
@logonmedia1142 you forget that most veggie's carbs are in the form of fiber. That's why fiber is listed under carbs in nutritional facts of every food. You deduct the fiber from the total carbohydrates.
This is just my personal experience, but I always eat veggies first, then protein, then carbs. The veggies and protein fill me up and I wind up eating less of the emptier calorie dense carbs.
Jupp. I figured that out decades ago, just from personal experience. Always have a starter salad or roasted veggies or veggie soup first, to somewhat fill the belly with nutritious high fiber food first. Or if it's a plate, eat the veggies and protein first. If I start with carbs, I'm always gonna overeat on calories.
@@noggintubethe glucose in vegies is bound to a fibre matrix which blunts the glucose response, as fibre prevents the rapid absorption of glucose. It's different from the glucose in naked carbs without fibre, which is rapidly absorbed.
@@sundiataq so you admit then that fibre is carbohydrate? Therefore as I say, if you eat them first, you are eating carbs first. Don't take it too seriously, I was being slightly pedantic 😉
@@noggintube There's no problem, but I wasn't arguing that fibre are not carbs. I was arguing that they don't cause glucose spikes, which was the topic of this video. Fibre is a non-digestible carbohydrate that feeds the gut microbiome. It's very different to what people colloquially refer to as "carbs".
I've read a couple of studies that suggested the rapid rise in glucose itself is the problem. That's when the damage to the endothelium happens. A slow increase over time, even with a larger AUC doesn't cause oxidative damage to the glycocalyx. The rapid rise and higher peak is the issue. In my CGM experiments, food order is vitally important because I will easily exceed 180 mg/dL with carbs consumed first.
A major point is that this is a hunger control technique. Minimizing the glucose spike minimizes the amount and speed of insulin output. When insulin remains after glucose drops, we get hungry and start eating again.
A 2006 study found that the amount of muscle an individual has determines 40% of their insulin sensitivity. This, in turn, impacts how well your body processes glucose. Another reason to strength train! (Journal of Cardiometabolic Syndrome)
So true! For all the supposed emphasis on and admiration for fitness, our culture does not actually reinforce what it takes to be strong and aerobically fit. It doesn’t even support walking. It always has to be by individual effort. People always tell people who are trying to lose weight to include exercise, but, diet or get reinforced for weight loss, whether they used or not. In fact, there’s an ad out now by a celebrity boasting that she lost weight without having to exercise at all. When that’s the selling point, you know, people are looking for any excuse not to have to push themselves. I was able to lose weight I gained in middle, and I had never been a really thin woman before but looking back I would’ve been better served just to get more fit before I tried to get skinny by dieting. And if I had done it back when I was able to change my eating habits and lose 40 pounds. I’m not one to completely trash the medical community, but if when I was younger, a fitness test had been part of an annual or biannual review, I think I would’ve taken it more seriously. Five push-ups is not a lot, but I swear if women were tested on that instead of just their blood, things would be different. Even when I went through bouts of consistent exercise, I never got to the point where I could do even one real push-up. I always had to be on my knees or I would be able to lower myself from a regular position, but not push myself back up. I don’t think I personally have ever known a woman who could. If it was part of female culture to encourage each other and admire being able to do a few push-ups and squat with their bodyweight, a few repetitions a week, instead of how thin they look, I’m pretty sure we’d have a different disease profile.
@@oolala53 Add to this that the health benefits of being in the so-called normal range for BMI are questionable. This is clear from mortality curves, which follow a J shape.
Carbs are both the fruits and veggies, as well as the bread and juice. The former are unprocessed whole food, the later is processed and without fiber. Carbs are not the problem, processed foods are.
@juno6 Depends if your insulin resistant. If you are and you eat pasta, it could take more than 4 hours to return under 99. Considering almost 47% of Americans have metabolic syndrome, the majority don't know they are pre-diabetic with an A1C at 5.9 or higher.
@@michealfriedman7084 yes of course, I meant on a healthy person. Having said that, if almost half the population of US is diabetic or pre diabetic, the problem is elsewhere. Most of the world population lives by eating legumes, rice, potato, sweet potato, pasta, etc and are not diabetic.
@juno6 Asian countries don't report on their people but do have a diabetes problem. Same with India, mostly vegetarians, but a high diabetes problem. Diabetes is rampant in numerous countries. The average life span in most countries is 75-82. High meat consumption in countries like Hong Kong, and a few Mediterranean countries seem to live longer.
I’ll give you a trick for the trick. Take soluble fiber like glucomanan or pectin 10 minutes or so before eating with enough water. If you have time to spare, then you could instead eat a low GI salad with vinegar, olive oil and salt before eating. Good European nutritionists have known this for many decades. Controlling your glucose response through managing the overall glycemic index of your meal and the order of consumption. Another trick on top of that: Go for a walk after eating. If you can’t, then exercise your calves while watching tv sitting after a meal by lifting your heels many times until the muscle is tired. That’s going to force the soleus into drawing glucose directly from your bloodstream and lower your level.
As a kid in the 70’s from the Balkans, this is how meals were consumed. I’ve gone back to eating this and feel better for it and helps with weight management.
One of the best aspects of avoiding insulin spikes is that your blood glucose takes longer to drop to the point when you feel really hungry. Basically you're not burning through all the carbs you ate too quickly so they now last longer. This can make a huge difference if you're eating a calorie restricted diet. When I went onto my current diet it was convenient to design a bunch of easy-to-prepare 500 calorie meals and then just eat 3 - 4 of these standardized meals per day. I quickly noticed that some of the meals made me feel much fuller for longer than others, EVEN THOUGH the calorie content of the meals was almost identical. The pattern was that the meals with more protein and fat made me feel fuller than those with more carbs at an identical calorie consumption. I now eat fatty protein with every meal. My favorites include canned mackerel and whole eggs.
The fullness is likely unrelated to the insulin and glucose spike. You could consume pure sugar then have a fat and protein meal and you'd still feel fuller for longer.
I wore a CGM as active non-diabetic person… a lot of these claims are over emphasised for my results. high calories “spiked” my levels the highest. Stress was the biggest contributor while 2 consecutive bowls of cereal & ripe bananas only a slight increase ….
As everything is not unifactorial if you don't sleep a night it will obviously eating anyhting have a different impact that if you don't, you need to have a broad sight and try to do your best in each component as you say stress, order, pre-post exercise, sleep etc
I couldn't tell you where I learned this. But over 40 years ago, I was told to always leave some of your salad and vegetables towards the end of the meal I took to it so strongly that I would sometimes forgo the salad until the end of the meal. But now I eat some of my salad and then I save the majority of it. Then when I get my meal I eat it pretty much in the order that they display here. Perhaps, that's the trick that worked well for me, I've never gained too much weight. I have gotten heavy a couple of times. But only by about less than 10% of my total body weight. But my primary job was not only labor-intensive but sometimes required some reasonably delicate computation so that things were done in an accurate manner. Which means that you're thinking had to be as up to par, not only for the device you were building. But for your safety and a lot of other computations while you're building the elements with the desired outcome. That's why I never understood why they gave you the salad first and expected you to finish it before they would even put in your order for your primary meal. I have for at least 10 years instructed them to bring me my salad but order the meal almost immediately. Another thing that I have recently added is instead of salad, sometimes I will replace or even add applesauce and mix a decent amount of cinnamon with it. That does seem to help my gut biome
Guinea pig here. Thanks for the video. I'm a diabetic who is determined to stop taking all diabetes medicine (I'm only on oral medication now). I saw Jessie's video and did some experimenting on myself. Pre-meal: avg 90 mg/dl. Eating everything all at once - avg. 150 mg/dl Eating carbs last: avg 120 mg/dl. (Both measured 150 min after eating.) Completely unscientific, I know, but still, I figure every little bit helps. Another UA-camr has ripped this study saying (I believe correctly) that the only real measure of glucose level is long term as revealed in the value of HbA1c. On the other hand, if I can save my poor pancreas the effort of having to pour forth lots of insulin after a meal, I figure that has to be good, right? Anyway, this is all fascinating research. I'm determined to drop more weight (40lb so far) and stop taking anything at all. I want to be a REAL boy (a non-diabetic one, anyway.) I don't know if that's possible, but I can get closer to that goal.
Widely accepted that we should eat slower carbs instead of highly processed ones. What she reccommends basically is how to convert most carbs to slower ones, so your body has time to use it instead storing as fat.
I heard about a similar study at least 5 years ago. As I recall, eating the vegetables first did cause bood glucose spike to be lower than eating the vegetables with the meal or after the meal. But as I recall, when the vegetable were eaten first, the blood gucose level, though not as high, remained elevated for longer (though not elevated as high, of course).
This is very fascinating, I've heard about this study and tried it a few times prior, I had good results with feeling better and less sluggish, I Think I'll Start Meals With A Small Vegetable Salad, Just To Be On The Progressive Eating Side Of Things
I have been trying her recommendation for 3 months and the results have been great. No fatigue, less brain fog. Even though every month i knowingly spike my glucose. Just to ensure all the anti inflammatory techniques dont make my cells stop doing their job. 😅😅
Nourished by science has some video's on interesting studies that, I believe, showed that spikes are less about food order but more about food complexity and different people seem to react differently to the same foods, etc. I can't recall exaclty, but I think this is what he argues. Btw, thanks for doing these videos. They are extremely useful. Though they make me extremely cautious about the trustworthiness of videos and the scientific community more generally as it seems clear to me that dogmatism, hidden agendas, partial interests and permissivism, can really shape how they inform us of the how our bodies work. UA-cam really is a minefield of misinformation and rhetorically charged claims.
I have psoriasis. Believe me, glucose spikes are deffinitely bad for skin coditions. My girlfriend would know if I ate something sweet just a couple of minutes ago. And from my subjective experience it does affect energy levels, at least for me.
I always suspected that food order mattered, - it's good to hear someone finally tested it. The results are not surprising, as I always thought eating high fiber foods first would slow down or inhibit the processing of carbohydrates as this was seen when soluble fiber tests were done many years ago, where soluble fiber with a meal dragged out the metabolism of carbs, reducing insulin spikes. The Dept of Interior even recommended this to Native Americans, suggesting they return to their native high fiber diets back in the early 1990's to prevent diabetes. Knowing that role fiber plays, then it's not a big step to say, "hey, don't eat the carbs before the fiber". Makes sense since the fiber is not available to mediate metabolism if it's eaten dead last, after your body has already started to break down everything else. The next thing they need to test is to see if order matters as much if the diner eats the entire meal in less than 5 mins vs those that chew their food for 20 mins or longer.
I don't have diabetes but i wore a CGM for a fortnight. I ate carbs in the wrong order and my blood sugar went up into the red then dropped down into the red and took ages to stabilise. It was all over the place. And also took me down into the red overnight. That didn't happen if i ate veg, then protein/fat then carbs. Then the levels stayed in the green. It does work for me. I've seen the graphs in real time.
I eat a handful of nuts before my morning porridge. It works for me, tested by CGM. Cuts my post-breakfast peak from 120-130mg/dl to 100-110. I feel less drowsy in the late morning when following that simple "hack."
I really like Jessie inchauspé. While I don't eat many sweets anymore, I have incorporated her life hacks into my life for when I do eat sugary things like fruit: I take vinegar first; then I start my meal with fiber, fat and protein; then I eat the sweet part; and finally I do some activity like going for a walk or doing some squats and pushups.. Sounds like you uncovered that she has some of the facts a little wrong. One would have to wait a little big between eating the non carb and carb foods, the effects of overall elevated blood glucose may be worse than the effects of the spikes, and the study didn't measure for long enough after consumption plus it doesn't tell us the long-term outcomes of lowering your spikes in this fashion. I'm really glad you covered this! Thanks!
She's described online as pseudoscientific, and while I acknowledge I need to watch more of her content to really make a fair assessment, what little I've seen has been perfectly fine. Not sure where the claims of pseudoscience are coming from.
@@Physionic I hat to say it, but pseudoscience gets used a lot for anybody outside of academia and research. even people well trained, but in wrong fields, dietitians, food science, animal husbandry, personal trainers, biologist.
@@NattyNarwhaal I was surprised by how NOT complicated it was. Moving after eating is also a staple of the Mediterranean diet, and nobody says that's "complicated". Also we usually eat deserts after meals, all I did was move "fruit" into the desert category and stopped eating conventional deserts. The only part that's taking some getting used to is a shot of vinegar before meals with lots of simple carbs. Apparently the acetic acid slows down glycolysis so you get a more muted spike in blood glucose. Hmmm. Maybe there should be another physionics episode about vinegar since ACV is "trending" right now.
@@babybalrogThat’s because most people outside of academia and research spend MANY years studying basics of their field in order to even begin to grasp other complicated things. And if you don’t have that under your belt, you have no foundation and will not be able to read studies, interpret the data correctly, etc., leading to the often leading to pseudoscientific claims. That’s why many people call those people pseudo scientists and usually rightfully so. I mean just think of the level of narcissism or ego it often takes. In any other field we acknowledge that it would be stupid to talk like you know what you’re talking about if you don’t have basic schooling or time put in that field to earn a skill. We all would recognize someone talking about building or fixing an engine based on stuff they saw on UA-cam but having no skill or schooling in doing the work would be utterly stupid. Or someone attempting surgery. Or building a house. Yet we must listen to these social media gurus who are often utterly illiterate when it comes to basic science, etc, and have little to no schooling or specialization in that field. The level of ego these people have is quite amazing, come to think about it.
I got a CGM and did a bunch of experiments. I found this exact effect. The peak was lower when consuming fiber or fats before carbs, but it also took much longer to return to baseline. My rough estimation of AUC was similar in both cases. So I want to know which is more desirable: quick return to baseline or spike avoidance.
Other than skipping the dip/second half of the wave that other experiment show it is somewhat amazing that the data provided 5:15 clearly shows that insulin and glucose levels for group 2 may still be rising. Lets conclude something.
Thanks for being accurate in your analysis of the data. This is exactly why we have to take youtube influencers with a grain of salt until what they are saying is deemed true or not by more research and just reading the studies ourselves.
Ever try some advice, it doesn't work for you and then you just drop it? That is more pertinent with diet than most subjects. We all have slightly individualized metabolism, with our own family health histories and trends. Diet advice that works for one person isn't as effective for the next. So a little personal science is often needed in this field, meaning that you will have to try things that do work for other people, and might work for you. The science is you do the study, you try it, you see if it works for you.
@@elinope4745 I don't disagree. The point of my comment was that you can't just rely on the synopsis someone is giving you on a scientific study or even their advice, which isn't always reliable. Actually, I couldn't tell if you disagreed with what I said or not.
@@PardieDiem No, disagree isn't the right word, or if it is it's disagreement of details and semantics rather than the main point which I agree with. It's just that through a lens, a perspective of statistics, which are heavily relied on in scientific studies, that most things are not certain. Sometimes you are the one in a million that a certain thing actually works for but the science would have said it doesn't work. Sometimes you are the outlier or are best represented by statistical outliers. Because you definitely are the odd man out in many ways, you have to check "what works for me" rather than what works in general. That becomes more common with some things than others and among the greatest variance in humans is diet and health. Have a good day, do what works for you.
The CGM made people fear glucose spikes and rank foods accordingly. This is actually a very silly way to look at food and not understanding spikes are perfectly normal.
Yeah but if you have normal BMI you are skinny, you going to gym 5 times a week, so why you should avoid 100-200g carbs in day. How can that damage your body anyway? There is no proof, if you fat guy over BMI over 30 something like that ok i understand.
@@yummymealsss I agree, someone in shape with a vigorous exercise routine will burn off the extra glucose before it will cause any damage.. Here is an odd and possibly bad comparison.. Before water proofing a chimney, you will want to wet it with muriatic acid to clean up the pores of the brick from dirt/etc.. After a little bit, you then rinse it down with water so the acid doesn't actually cause damage... Let the brick dry and then apply the water proofing.. The exercise is the rinsing process.
The problem with blood glucose is area under the curve. Too high for too long is what causes negative outcomes. Spikes have little solid evidence of harm to healthy people.
It’s the spikes that do the damage, the ups and downs, especially if they happen frequently. It’s known as the roller coaster effect. It’s much better to have a sustained release of glucose with a flatter curve.
@@ZsuzsaKarolySmithdo you have a source for that I could read? I know it's the opposite for alcohol. It's less damaging to drink 7 drinks once per week than 1 drink every day since it gives your liver some time to recover.
@@stuartcollins7616 it’s common sense, really. When you keep spiking your blood sugar you end up on a roller coaster, especially if you have reactive hypoglycaemia, when your blood sugar crashes following a high spike. It’s better to have a gentle rise and a gentle fall flattening the curve. When you spike too high, too quickly, your body goes into overdrive, pumping out the insulin and often overshooting, which subsequently causes the crash. And I don’t think it’s true about the alcohol either - daily alcohol intake is not good in itself but binge drinking is especially harmful.
I tested this on myself and can confirm my cgm did show a lower spike when I ate vegetables and or protein before carbs. And it made me feel more full. And it makes me want to eat one healthy thing before eating a less healthy thing
Already damaged pancreatic insulin producing cells can have trouble with glucose spikes, but healthy pancreatic cells it is less of an issue. Diabetes is more inflamed hypothalamus leading to downstream irregular signalling.
Eating them together will result in a bigger spike, depending on the carb content. Eating carbs alone (what Jessie calls “naked carbs”) is the worst. But you can get away even with naked carbs if you then go for a brisk walk before your blood sugar starts to rise because your body will use up the glucose before it can cause any significant rise. You can test it with a CGM to see it with your own eyes!
And unnecessary for the average person. Not to mention that in some cultures, you often eat the protein in a sauce served over rice. I guess she never eats Asian or Indian food.
@@sCiphre I don’t agree. There’s no reason to do impractical things if it’s not actually going to make the kind of difference that’s needed, and these measures have not been shown to make that much of a difference in the long run. I made a lot of impractical changes for a year and a half and it lowered my A1c by only 1/10 of a point. Your A1c is way more important than temporary spikes. It might be different if somebody had prediabetes or diabetes, but even though they talk about it being an epidemic, and although we have 70% of people in the United States, either overweight or obese, only 11% of people have diabetes. There’s definitely a genetic element involved, I’m not saying that can’t be affected by your habits, but most people who don’t have that genetic bias are not going to be helped that much. By the way, do you walk after breakfast lunch and dinner?
I had a CGM for about 3 months. i tried her stuff and it didn't changed anything. my spikes still were 190mg/dl after a pasta dish. Then i did some resistance training (3x1h(12 sets)/week) and after a few weeks i had no peaks above 140mg/dl anymore...
9:00 Yes exactly. She saying that spikes are inherently bad. But wouldn't you want glucose to be quickly taken care of? I've heard that in many areas in asia people there's a culture of eating a bowl of rice first before the main meal. Asians are pretty thin imo
Younger generations of Asians who eat a lot of bowls of rice (unfortunately ) are all as round as a bowl of rice. 😢. And a lot of them need to take siestas after lunch.
thank you for this informative video. I heard that the quantity under the curve is the same, the higher value is less without spike, but takes longer to come back to normal level, all and all covering the same area. Is that true? I always supposed that spikes are bad, but you said this is controversial. I'll be glad if some day you'll find time and interest for a full video on that. Also, would be nice to hear about the differences and similarities between levels of insulin and glucose. We talk of them as if they are always 100% correlated, but is that true?
Nice study, but i think the most important part of study is missing: Consume the same foods alltogather mixing everything. I assume that would result in a bit less spike in glucose after meal(compared to carbs eaten last), since carbohydrates availability would be reduced by salad/other foods
I tend to eat protein first, but veggies for last otherwise I may not be getting enough macro per meal. Other things that slow the absorption of carbs is fibers (from the vegetables) and fats (from the protein source if it's not too lean)
I have a lot of positive things to say about your presentations but I have to be somewhat brief. Whenever I see a new post by you, yours is the first I open and I always watch to the end. Your presentations are scientifically based, easy to follow and provide me with information that aid me in making personal health decisions. Saying thank you is hardly adequate.
There was someone last year who wrote a book claiming greens -> protein -> carbs reduced absorption by 30%. The claim was the fiber lined the intestines and reduced glucose absorption. I doubt this was backed up by a study. When I heard this, it reminded me of the idea that if you drink olive oil before going out drinking you wouldn't get drunk because your body wouldn't absorb it.
The video discusses a study on how the order in which you eat your food can impact your blood sugar levels. The study found that eating your vegetables first, followed by protein and then carbohydrates, can significantly reduce your glucose spikes after a meal. This is because vegetables are digested more slowly than protein and carbohydrates, which allows your body to gradually absorb the glucose from the meal. The video also mentions that this technique can be especially beneficial for people with diabetes, as it can help them better manage their blood sugar levels. However, it's important to note that more research is needed to confirm the long-term benefits of this approach. In addition to the study, the video provides some general tips for managing blood sugar levels, such as eating a healthy diet, exercising regularly, and avoiding sugary drinks.
Hearing her and you made me think about the glycemic index. You add fiber, protein, whatever to your sweet food (high GI) to buffer the insulin reaction.
A friend with pregnancy diabetic issues found this, too. She told me, and I've done it ever since - except sandwiches, etc 😊 Nice that scientific evidence backs up experience 👌
Does consuming nuts such as walnuts, cashews, and pistachios, which are rich in protein and fiber, 15 minutes before a carbohydrate-rich meal, effectively reduce the resulting glucose spike?
anything that causes high adrenaline, even sugar or insulin, the issue is high adrenaline, continuous high adrenaline exhausts b vitamins, also high adrenaline triggers auto immune responses, more inflammation and more inflammation cascades in normal tissue or almost inflamed tissue and so causing ageing.
This recommendation from Glucose Goddess caught my eye a few months ago…when I eat in her prescribed order…veggies, protein, fats, starches….I eat slower for some reason, and felt fuller. Not sure re effect on my glucose, which I test pre and post meals….as a recent heart failure diagnosis, my meds are raising my glucose so it all is confusing…I was disappointed she missed some of the details you point out as she presents herself as a science based person. All the more reason why someone like yourself is so important to teach viewers how important scrutiny is. The differences amongst medical and health professionals re patient treatments is staggering when one’s life is on the line…. and trying to advocate for myself to find my own truth is exhausting.
I'm really looking forward to your coming videos. I'm really hoping to get an answer to the question. At what concentration of glucose in one's blood does harm occur? Is there a safe level your blood can go to or is everything above baseline harmful?
I enjoy your videos. They're very informative and thorough. Thank you for taking the time to delve into these studies and balance things out a bit. I'd love to see a video from you breaking down the red light therapy studies that are out there. I keep hearing they are showing efficacy for improving a myriad of issues, but I only ever hear people selling the panels touting the studies. I would love to get an unbiased take on those studies.
I had heard that eating veggies and salads first could impact how the carbs metabolize... but what I find extraordinary is that it seems my doctor was right with his Metabolic Balance shtick ten years ago. Kinda stunned here...
I have seen a video (from Thomas DeLauer) where he mentions taking Gymnema Sylvestre and/or Korean Panax Ginseng before eating carbs significantly reduces sugar spikes. I do not remember if he went into detail on study. Anyone else heard of this? Another great video, thanks! Oh, and I'm no angel! Ha!
I love your channel. Nothing sends me into a chatgpt hole faster than your show. I noticed my body responds BEST to cow and water. Any time my body need to discern what we are using for fuel to generate electrons in my body it knows its gonna be cow 90% of the time. The other 10% is some other land or sea creature. Thats how I deal with my insulin and blood glucose. I forced my body into gluconeogenesys or assume room temperature. As soon as I try adding rice and pasta back into my diet my sleep suffers because im peeing all night and in just weeks my depression comes back. Not interested in any of my chronic conditions back! Thats how i see products on shelves now. Theres a bag of arthritis! Box of diabetes anyone? Anyone else wanna do a study on nutritional donuts? They sell them at a gym i used to go too.
I also thought it was a little weird that he didn't comment on that. Hyperglycemia is bad but hypoglycemia is also bad. It's about maintaining a stable balance between the two.
My friends used to call sugar boy if I didn't have candy I felt awful . I later realized it's reactive hypoglycemia my insulin was a roller coaster sometimes I would drink ensure and get the spikes
I don't disagree about the science behind food combining but i think it makes people think consuming carbohydrates In excess will be alright as long as you get the combination right i don't like her videos .
I'd like to see a cross-over study on the effects of eating a meal at different speeds. Same meal, same order of consumption, but eaten in ten minutes vs eaten in, say, 40 minutes.
Can measuring blood sugar after six hours be called "spike"? I don't think her hacks do any harm. In my experience, eating vegetables before anything made me healthier. I am glad you revised the facts and, as always, you assessed the situation justly.
Two thoughts. If you are insulin sensitive and non-diabetic, wouldn’t the effects of carbs first, lowering blood glucose faster than the alternatives methods actually be superior, in terms of reducing the chronic long term effects of higher glucose levels, in promoting inflammation? Secondly, the use of first eating a green salad or low calorie vegetables, with a sugar free vinaigrette has a major positive effect, outside of glucose control, it helps make you feel fuller, before you eat higher calories food items, long term, this is of great benefit to keeping a healthier bodyfat level, especially if you are “blessed” with a large appetite.
In Germany we say "Nachtisch", which means that we eat the sugar rich things like Mousse ou chocolate, or fruits etc. after the main Lunch. Exact what they prefer in the study. 👍😉
I suspect from my experience as a young child being invited to eat at a friends home for Sunday dinner, this was a traditional Italian family and the entire meal was consumed in courses the prolonged the over at least 2+ hrs, with what is now referred to as The Mediterranean Diet and that family were very long lived.
Interesting video. I wonder what impact on these glucose spikes (should they be a cause for concern) a post prandial 5-10 minute walk would have? If it aided glucose dispersal sufficiently wouldn’t that be more practical (and enjoyable - fresh air!) than unnecessarily dragging out your meal to include the necessary gaps being proposed?
I’d like to see a comparison between a meal eaten in order of veg, meat, carbs vs carbs, meat, veg, but without any time gaps between the foods. This seems a more realistic way to eat. When all food groups are eaten without gaps, I wonder if the glucose spikes of the differently ordered meals would be very different?
In fact in this study they ate vegetables plus meat all in one meal, then 15 minutes later the simple carbohydrates. It was not vegetables, wait, meat, wait, and so on. So the one where they ate the simple carbohydrates second is a bit like a normal meal followed by dessert.
@@loganmedia1142 interesting, thanks. I’d still like to see a comparison without the 15 minute gap so all the food is mixed up and digested closer together, to see how big the difference is then.
Nice thanks good to hear an honest breakdown of the study. Beceause clearly she is looking to profit. Can you do a video about evening workouts better for blood sugar or pre-diabetes prevention, treatment?
Im currently wearing a continuous glucose monitor i suffer low blood sugar all the time because of insulinomas. Whats interesting is that i had less of a glucose spike from a packet of mistrals than i did from my 40g serving of jumbo oats in water. A bigger spike from oats and a bigger drop
They should have had a 3rd group, protein -> veggies -> fruit. Don't veggies have carbs also? I used to have a condition for a few years when the slighest increase in glucose would cause me debilitating arythmia. I was not able to eat a slice of apple, and mango would send me to A&E. I wasn't doing great with veggies first either. A bit slower to get that spike, but it did happen. It didn't however if I had protein -> veggies -> fruit. And BTW, fun fact, while on a CGM, I noticed the blackberries were loweing the glucose levels!
She misstated what they actually did in the study. They did not eat the vegetables separately. There were two meals, one was bread and juice, the other was meat, vegetables and fat. First they ate meal one followed by meal two, then they did it in reverse.
So as someone who eats only about 20 grams of carbs a day, the only way this could work for me is to what? Super low carbs for almost a year and my HbA1c is still 5.6, which means an average fasting glucose of 111. Measured 3 times in the last year, all the same. I already have CVD and one stent so it really matters to me to get my average
I also saw a dr on UA-cam saying if you drink when you eat then it will raise your glucose up to 75% than if we eat solid foods without drinking.. I wonder if this is true or not 💀
I always start with protein, then carbs. Protein is high, short window, lifestyle and work hours forced the issue, but it works. Quality nutrients and protein also helps the whole process. Blueberries for example, quality low impact on sugar levels. Dark chocolate to.
Maybe I am bit slow ,.. probably,..but where is the evidence that glucose spikes are a health problem in healthy individuals,...Gil from Nutr. made simple made a video on the topic and also couldn t find / show any evidence for that claim ,...maybe you can shed some light 🕯️ on it ,...great channel,..big fan 😊😁
No amendments, currently... dearest angels. ❤😉
can you talk about C15 or Fatty 15 that is a saturated fat that help make you live longer, fight insulin resistance, etc. etc. Please make a video about it. They say its better than OMEGA 3s from fish or fish oil
@Danny-mg1hu I can tell you up front that there are major issues already in how these claims are being presented if your representation of them is accurate.
First, omega 3 fatty acids are polyunsaturated and play a unique role in the body. Comparing them to a saturated fatty acid is about as effective as comparing a fireplace to a desk lamp.
Second, precision in claims matters. Fish oil and omega 3s are not the same thing, even though the primary reason people take fish oil is for the omega 3s. People who conflate terms like this are usually selling something. For example, some studies suggest that fiber lowers cholesterol, but using that to suggestively hint at a net benefit of honey-nut mini-doughnuts for your heart is misleading advertising.
All that said, it does sound like a great topic to delve into!
Awwwwww. : )
You're our Archangel. regards.
Angels? Actually, I identify as an "Awakening Wonder"
Well, I get that she didn't get all the details right, but why don't you greet us by calling us angels Nick? See, there's room for improvement for both of you.
A grievous oversight on my part. My sincerest apologies.
@@Physionic😂😂😂.just keep it real
Also try speaking in a sexy accent❤
I find her videos over produced and her language hyperbolic. I have an interest in “cults” and her use of “glucose goddess” and “angels” concerns me. She’s promoting a club with a hierarchy. She has also changed her look a lot over the last few years to come across as more glamorous. It’s weird in the best case scenario and disturbing in the worst.
@@Jupiter_Crash kneel, lowly dog, and worship at the feet of The Goddess! blasphemy against The Goddess shall not be forgiven...
Thank you for pushing out this content and fact checking these 'health influencers' to keep us all informed on reality.
9:40
I just eat the food in the order she suggests, immediately one after the other. No gap. And i wore a CGM for two weeks.
I felt better, no post lunch slump, i sleep better, and my glucose levels are more level, no rebounding from the high range to very low.
On the app that you use with the cgm it has a green band that it's best to stay within,, then upper and lower "red" bands.
Eating her way kept me in the green band, eating carbs out of sequence caused a high red immediately followed by a low red and took a while a come back to normal. I've seen it work in real time so this is how i eat now.
It's very easy to do and it costs nothing so why not. Just eat in that order. Apply the rule to any meal. Couldn't be simpler.
It's a no brainer AFAIC 🤷🏻♀️
Yes, but over time, does it actually lower HbA1c? We need to know if the spikes are the cause of higher levels, or the sustained higher levels.
@@Mrdsmith500
I can't answer that I'm afraid.
I'm in my fifties and had a full set of blood tests recently.
My hbA1c was perfect.
But I don't know what it was before so can't say if it's improved or just stayed the same
@@ellie698 At least now you have a baseline.
@ellie698, What is your hbA1c? Are you T1D or T2D? How long have you had either if you have one?
@@Meepzilluh
I don't have diabetes.
I didn't ask for my exact numbers on any of my tests.
I live in the UK and doctors are under pressure not to spend too much time with their patients! They deter you from asking too many questions.
I'm already starting to feel my health, (I've recently started going full carnivore and cutting out carbs - and plants(!) completely).
I can feel my strength and my will to live a full life return more and more each day. And with that my assertiveness is getting stronger... I'll ask for a full print out next time 😁😂👍🏼
I was happy to see this. As a biochemist some of the stuff she says just drives me batty. Really a weak point of that study for her if she wants to claim that 73% based on the area under the curve when they didn't follow it long enough to see the peak for "carbs last". She also never mentions things like eat your salad then wait at least 15 minutes in her social media blasts. The pseudoscientific bit comes from her too frequent tendency to gloss over details in order to make dramatic claims. Teaming up with non-scientists social media influencers like Thomas Delauer doesn't help either.
Please tell this to my boyfriend haha.... he is so impressed by her credentials .... being a biochemist does not mean that you are a good one...she is driving me crazy! My boyfriend is obsessing over his glucose level now...he is perfectly healthy may I add and exercise plus build muscle religiously....her method is a perfect recipe for disordered eating!
Oh dear I thought she was a revelation. That 15 minutes is a massive omission. She can be found labouring that the order is the only requirement even though in some videos she does change it to eating a veggie starter 🙁 (which kind of infers the 15 mins). All those people I now have to update.
@oliviaraymond8496 no it's not! You don't have to follow all of her hacks, just the ones you notice mKe you feel better. I follow 3 or 4 daily without stress and notice much more energy , losing weight and feeling better in general. I absolutely recommend her, she's changing so many lives. Just look at the comments on her channel... give her a chance before breaking up with your boyfriend, he's right unless he's obsessing. Balance is key with everything
Eating fruit spikes my bg. But, eating it all at once first or last didn't make a big difference. I took lots and lots of glucose measurements (not a GCM) over months. I found that mixing the meat, fat, veggies, and fruit all together lowered my bg the most. I reduced my fruit to only 2oz per meal and mix everything together in a "salad" basically. I also started exercising after eating instead of before eating since my glucose meter showed me that exercise drastically and immediately lowered my bg. My A1C went from 5.5 to 4.3, and being flagged as "low" on my blood tests. This was consistent test after test - no fluke. I was very impressed. I'm very proud of this accomplishment. I went from being near-pre-diabetic, to nowhere near diabetic. Lots of advice out there says to exercise fasted, but if lowering your bg is your goal, that's not what you should do.
Thanks for sharing very interesting information
I think walking 10-15 minutes after a meal significantly reduces the sugar spike and aids in digestion. Very interesting stuff!
for a person who isn't even in the pre-diabetes area, that's normal. I'd like to see that happening to a person on the upper side of prediabetes. We are all so different. Despite my high level of daily physical activity, generally watching my food intake, and pretty low carbs diet, I still managed to get a 6.3 on an HbA1C test. It did get as low as 5.9 after 9 months of becoming a vegan, but one year later it spiked again at 6.3. I'm using all the information out here to manage and reverse the condition, and probably the next step is to increase the insulin sensitivity.
That's why we eat salad first, then the meal and then the dessert. We knew it all along.
Smart
@@Surfer-727Incorrect. All breads definitely don't.
@@Jefe-qh8kd Agreed. Though I did see a video on UA-cam that showed a blood test were Ezekiel bread spiked blood just as much as white bread. Though an AI search says Ezekiel bread spikes the blood less ?
But we eat our potatoes or rice with the other parts of the main course and that doesn’t follow what she says. And some cultures have the salad after the main meal, but they don’t necessarily suffer from a lot of glucose problems. It’s fear mongering.
And what’s the first thing they bring you in a restaurant while you wait? Bread! I used to snack on crackers or crisps while I was cooking not realising what it did to my blood sugar - I sure don’t do that anymore!
Thanks so much for scrutinizing all the stylized hyperbole with actual science.
If this is true then the humanized approach to eating banquet/feast style meals of great variety was spot freaking on!
Salad.....main course.....dessert
The order of food is designed by cost. Participants cover the plate with cheap food first and then move down the line to the meat last.
This is also cultural. Many places start with bread or rice for example.
Salad is carbohydrates, and might also include fats, then the main meal usually consists of carbohydrates, fats and protein, followed by a dessert that may also include fats along with carbohydrates. So carbohydrates, even simpler ones, are eaten at various times throughout the meal.
@logonmedia1142 you forget that most veggie's carbs are in the form of fiber. That's why fiber is listed under carbs in nutritional facts of every food. You deduct the fiber from the total carbohydrates.
This is just my personal experience, but I always eat veggies first, then protein, then carbs. The veggies and protein fill me up and I wind up eating less of the emptier calorie dense carbs.
If you eat veggies first, then you're eating carbs first.
Jupp. I figured that out decades ago, just from personal experience. Always have a starter salad or roasted veggies or veggie soup first, to somewhat fill the belly with nutritious high fiber food first. Or if it's a plate, eat the veggies and protein first.
If I start with carbs, I'm always gonna overeat on calories.
@@noggintubethe glucose in vegies is bound to a fibre matrix which blunts the glucose response, as fibre prevents the rapid absorption of glucose. It's different from the glucose in naked carbs without fibre, which is rapidly absorbed.
@@sundiataq so you admit then that fibre is carbohydrate? Therefore as I say, if you eat them first, you are eating carbs first.
Don't take it too seriously, I was being slightly pedantic 😉
@@noggintube There's no problem, but I wasn't arguing that fibre are not carbs. I was arguing that they don't cause glucose spikes, which was the topic of this video. Fibre is a non-digestible carbohydrate that feeds the gut microbiome. It's very different to what people colloquially refer to as "carbs".
I've read a couple of studies that suggested the rapid rise in glucose itself is the problem. That's when the damage to the endothelium happens. A slow increase over time, even with a larger AUC doesn't cause oxidative damage to the glycocalyx. The rapid rise and higher peak is the issue.
In my CGM experiments, food order is vitally important because I will easily exceed 180 mg/dL with carbs consumed first.
She is so well produced kind of like a pharma commercial, makes me wonder about her.
Its because she's trying to sell you her book
I dunno, this guy in his bedroom is a pretty slick setup... I wonder whos paying him?
100%... Exactly what I thought when I first saw her content..
As well as the book, hasn’t she also go a pill you take to reduce spikes?
She’s not a doctor, PhD nor a clinician. She’s a talking head.
A major point is that this is a hunger control technique. Minimizing the glucose spike minimizes the amount and speed of insulin output. When insulin remains after glucose drops, we get hungry and start eating again.
Yes, because the extra insulin crashes the glucose below baseline and we end up feeling even hungrier! This is why snacking is so bad for us!
I’m thinking not eating sugar,refined carbs and starchy foods would significantly reduce spikes.
Exactly, and most important part of the conversation that's being avoided!
A 2006 study found that the amount of muscle an individual has determines 40% of their insulin sensitivity. This, in turn, impacts how well your body processes glucose. Another reason to strength train! (Journal of Cardiometabolic Syndrome)
So true! For all the supposed emphasis on and admiration for fitness, our culture does not actually reinforce what it takes to be strong and aerobically fit. It doesn’t even support walking. It always has to be by individual effort. People always tell people who are trying to lose weight to include exercise, but, diet or get reinforced for weight loss, whether they used or not. In fact, there’s an ad out now by a celebrity boasting that she lost weight without having to exercise at all. When that’s the selling point, you know, people are looking for any excuse not to have to push themselves. I was able to lose weight I gained in middle, and I had never been a really thin woman before but looking back I would’ve been better served just to get more fit before I tried to get skinny by dieting. And if I had done it back when I was able to change my eating habits and lose 40 pounds. I’m not one to completely trash the medical community, but if when I was younger, a fitness test had been part of an annual or biannual review, I think I would’ve taken it more seriously. Five push-ups is not a lot, but I swear if women were tested on that instead of just their blood, things would be different. Even when I went through bouts of consistent exercise, I never got to the point where I could do even one real push-up. I always had to be on my knees or I would be able to lower myself from a regular position, but not push myself back up. I don’t think I personally have ever known a woman who could. If it was part of female culture to encourage each other and admire being able to do a few push-ups and squat with their bodyweight, a few repetitions a week, instead of how thin they look, I’m pretty sure we’d have a different disease profile.
@@oolala53 Add to this that the health benefits of being in the so-called normal range for BMI are questionable. This is clear from mortality curves, which follow a J shape.
Carbs are both the fruits and veggies, as well as the bread and juice. The former are unprocessed whole food, the later is processed and without fiber. Carbs are not the problem, processed foods are.
Depends on the carbohydrate. Non starchy vegetables do not spike, potatoes spike.
All grains spike. Fruit will spike.
@@michealfriedman7084 of course it spikes, that's how it works, but returns to normal really quick, and that's not a problem at all.
@juno6
Depends if your insulin resistant. If you are and you eat pasta, it could take more than 4 hours to return under 99.
Considering almost 47% of Americans have metabolic syndrome, the majority don't know they are pre-diabetic with an A1C at 5.9 or higher.
@@michealfriedman7084 yes of course, I meant on a healthy person. Having said that, if almost half the population of US is diabetic or pre diabetic, the problem is elsewhere. Most of the world population lives by eating legumes, rice, potato, sweet potato, pasta, etc and are not diabetic.
@juno6
Asian countries don't report on their people but do have a diabetes problem.
Same with India, mostly vegetarians, but a high diabetes problem.
Diabetes is rampant in numerous countries.
The average life span in most countries is 75-82.
High meat consumption in countries like Hong Kong, and a few Mediterranean countries seem to live longer.
I’ll give you a trick for the trick.
Take soluble fiber like glucomanan or pectin 10 minutes or so before eating with enough water.
If you have time to spare, then you could instead eat a low GI salad with vinegar, olive oil and salt before eating.
Good European nutritionists have known this for many decades.
Controlling your glucose response through managing the overall glycemic index of your meal and the order of consumption.
Another trick on top of that:
Go for a walk after eating.
If you can’t, then exercise your calves while watching tv sitting after a meal by lifting your heels many times until the muscle is tired.
That’s going to force the soleus into drawing glucose directly from your bloodstream and lower your level.
Or Psylium
As a kid in the 70’s from the Balkans, this is how meals were consumed. I’ve gone back to eating this and feel better for it and helps with weight management.
How much do you take? In capsule form or powder?
@@adamantix capsule , 1000mg
Why would you dilute your stomach acid right before your meal? Doesn't sound smart
One of the best aspects of avoiding insulin spikes is that your blood glucose takes longer to drop to the point when you feel really hungry. Basically you're not burning through all the carbs you ate too quickly so they now last longer. This can make a huge difference if you're eating a calorie restricted diet.
When I went onto my current diet it was convenient to design a bunch of easy-to-prepare 500 calorie meals and then just eat 3 - 4 of these standardized meals per day. I quickly noticed that some of the meals made me feel much fuller for longer than others, EVEN THOUGH the calorie content of the meals was almost identical. The pattern was that the meals with more protein and fat made me feel fuller than those with more carbs at an identical calorie consumption. I now eat fatty protein with every meal. My favorites include canned mackerel and whole eggs.
The fullness is likely unrelated to the insulin and glucose spike. You could consume pure sugar then have a fat and protein meal and you'd still feel fuller for longer.
I wore a CGM as active non-diabetic person… a lot of these claims are over emphasised for my results. high calories “spiked” my levels the highest. Stress was the biggest contributor while 2 consecutive bowls of cereal & ripe bananas only a slight increase ….
Stress is the thing that very few talk about. All diet and exercise all the time. I really wish this was talked about more.
As everything is not unifactorial if you don't sleep a night it will obviously eating anyhting have a different impact that if you don't, you need to have a broad sight and try to do your best in each component as you say stress, order, pre-post exercise, sleep etc
Glucose goddess is clearly more interested in image and style than anything else.
I couldn't tell you where I learned this. But over 40 years ago, I was told to always leave some of your salad and vegetables towards the end of the meal I took to it so strongly that I would sometimes forgo the salad until the end of the meal. But now I eat some of my salad and then I save the majority of it. Then when I get my meal I eat it pretty much in the order that they display here. Perhaps, that's the trick that worked well for me, I've never gained too much weight. I have gotten heavy a couple of times. But only by about less than 10% of my total body weight. But my primary job was not only labor-intensive but sometimes required some reasonably delicate computation so that things were done in an accurate manner. Which means that you're thinking had to be as up to par, not only for the device you were building. But for your safety and a lot of other computations while you're building the elements with the desired outcome. That's why I never understood why they gave you the salad first and expected you to finish it before they would even put in your order for your primary meal. I have for at least 10 years instructed them to bring me my salad but order the meal almost immediately. Another thing that I have recently added is instead of salad, sometimes I will replace or even add applesauce and mix a decent amount of cinnamon with it. That does seem to help my gut biome
Guinea pig here. Thanks for the video. I'm a diabetic who is determined to stop taking all diabetes medicine (I'm only on oral medication now). I saw Jessie's video and did some experimenting on myself. Pre-meal: avg 90 mg/dl. Eating everything all at once - avg. 150 mg/dl Eating carbs last: avg 120 mg/dl. (Both measured 150 min after eating.) Completely unscientific, I know, but still, I figure every little bit helps. Another UA-camr has ripped this study saying (I believe correctly) that the only real measure of glucose level is long term as revealed in the value of HbA1c. On the other hand, if I can save my poor pancreas the effort of having to pour forth lots of insulin after a meal, I figure that has to be good, right? Anyway, this is all fascinating research. I'm determined to drop more weight (40lb so far) and stop taking anything at all. I want to be a REAL boy (a non-diabetic one, anyway.) I don't know if that's possible, but I can get closer to that goal.
Widely accepted that we should eat slower carbs instead of highly processed ones. What she reccommends basically is how to convert most carbs to slower ones, so your body has time to use it instead storing as fat.
I heard about a similar study at least 5 years ago. As I recall, eating the vegetables first did cause bood glucose spike to be lower than eating the vegetables with the meal or after the meal. But as I recall, when the vegetable were eaten first, the blood gucose level, though not as high, remained elevated for longer (though not elevated as high, of course).
This is very fascinating, I've heard about this study and tried it a few times prior, I had good results with feeling better and less sluggish, I Think I'll Start Meals With A Small Vegetable Salad, Just To Be On The Progressive Eating Side Of Things
I have been trying her recommendation for 3 months and the results have been great. No fatigue, less brain fog.
Even though every month i knowingly spike my glucose. Just to ensure all the anti inflammatory techniques dont make my cells stop doing their job. 😅😅
Nourished by science has some video's on interesting studies that, I believe, showed that spikes are less about food order but more about food complexity and different people seem to react differently to the same foods, etc. I can't recall exaclty, but I think this is what he argues.
Btw, thanks for doing these videos. They are extremely useful. Though they make me extremely cautious about the trustworthiness of videos and the scientific community more generally as it seems clear to me that dogmatism, hidden agendas, partial interests and permissivism, can really shape how they inform us of the how our bodies work.
UA-cam really is a minefield of misinformation and rhetorically charged claims.
You're being overly generous and overly polite with your words!
I have psoriasis. Believe me, glucose spikes are deffinitely bad for skin coditions. My girlfriend would know if I ate something sweet just a couple of minutes ago.
And from my subjective experience it does affect energy levels, at least for me.
I always suspected that food order mattered, - it's good to hear someone finally tested it. The results are not surprising, as I always thought eating high fiber foods first would slow down or inhibit the processing of carbohydrates as this was seen when soluble fiber tests were done many years ago, where soluble fiber with a meal dragged out the metabolism of carbs, reducing insulin spikes. The Dept of Interior even recommended this to Native Americans, suggesting they return to their native high fiber diets back in the early 1990's to prevent diabetes. Knowing that role fiber plays, then it's not a big step to say, "hey, don't eat the carbs before the fiber". Makes sense since the fiber is not available to mediate metabolism if it's eaten dead last, after your body has already started to break down everything else.
The next thing they need to test is to see if order matters as much if the diner eats the entire meal in less than 5 mins vs those that chew their food for 20 mins or longer.
I don't have diabetes but i wore a CGM for a fortnight.
I ate carbs in the wrong order and my blood sugar went up into the red then dropped down into the red and took ages to stabilise. It was all over the place. And also took me down into the red overnight.
That didn't happen if i ate veg, then protein/fat then carbs.
Then the levels stayed in the green. It does work for me. I've seen the graphs in real time.
There was a UA-camr who used a CGM and noticed it she ate her food in a different order her blood glucose spike was lower. Interesting
@@josepha5885
Glad you thought so 👍🏼😁
I eat a handful of nuts before my morning porridge. It works for me, tested by CGM. Cuts my post-breakfast peak from 120-130mg/dl to 100-110. I feel less drowsy in the late morning when following that simple "hack."
Porridge😢
Same trick here. It works!
I really like Jessie inchauspé. While I don't eat many sweets anymore, I have incorporated her life hacks into my life for when I do eat sugary things like fruit: I take vinegar first; then I start my meal with fiber, fat and protein; then I eat the sweet part; and finally I do some activity like going for a walk or doing some squats and pushups..
Sounds like you uncovered that she has some of the facts a little wrong. One would have to wait a little big between eating the non carb and carb foods, the effects of overall elevated blood glucose may be worse than the effects of the spikes, and the study didn't measure for long enough after consumption plus it doesn't tell us the long-term outcomes of lowering your spikes in this fashion.
I'm really glad you covered this! Thanks!
She's described online as pseudoscientific, and while I acknowledge I need to watch more of her content to really make a fair assessment, what little I've seen has been perfectly fine. Not sure where the claims of pseudoscience are coming from.
@@Physionic I hat to say it, but pseudoscience gets used a lot for anybody outside of academia and research. even people well trained, but in wrong fields, dietitians, food science, animal husbandry, personal trainers, biologist.
@@NattyNarwhaal I was surprised by how NOT complicated it was. Moving after eating is also a staple of the Mediterranean diet, and nobody says that's "complicated". Also we usually eat deserts after meals, all I did was move "fruit" into the desert category and stopped eating conventional deserts.
The only part that's taking some getting used to is a shot of vinegar before meals with lots of simple carbs. Apparently the acetic acid slows down glycolysis so you get a more muted spike in blood glucose. Hmmm. Maybe there should be another physionics episode about vinegar since ACV is "trending" right now.
I haven't watched any of her videos, so I can't comment on that. But calling herself the "glucose goddess" is cringe AF.
@@babybalrogThat’s because most people outside of academia and research spend MANY years studying basics of their field in order to even begin to grasp other complicated things. And if you don’t have that under your belt, you have no foundation and will not be able to read studies, interpret the data correctly, etc., leading to the often leading to pseudoscientific claims. That’s why many people call those people pseudo scientists and usually rightfully so.
I mean just think of the level of narcissism or ego it often takes. In any other field we acknowledge that it would be stupid to talk like you know what you’re talking about if you don’t have basic schooling or time put in that field to earn a skill.
We all would recognize someone talking about building or fixing an engine based on stuff they saw on UA-cam but having no skill or schooling in doing the work would be utterly stupid.
Or someone attempting surgery. Or building a house.
Yet we must listen to these social media gurus who are often utterly illiterate when it comes to basic science, etc, and have little to no schooling or specialization in that field. The level of ego these people have is quite amazing, come to think about it.
I've seen her video before and I felt something weird about her I couldn't put finger on. Thanks for clarification, you're legend!
I got a CGM and did a bunch of experiments. I found this exact effect. The peak was lower when consuming fiber or fats before carbs, but it also took much longer to return to baseline. My rough estimation of AUC was similar in both cases. So I want to know which is more desirable: quick return to baseline or spike avoidance.
Would also like to know the answer to this
Other than skipping the dip/second half of the wave that other experiment show it is somewhat amazing that the data provided 5:15 clearly shows that insulin and glucose levels for group 2 may still be rising. Lets conclude something.
Thanks for being accurate in your analysis of the data. This is exactly why we have to take youtube influencers with a grain of salt until what they are saying is deemed true or not by more research and just reading the studies ourselves.
Ever try some advice, it doesn't work for you and then you just drop it? That is more pertinent with diet than most subjects. We all have slightly individualized metabolism, with our own family health histories and trends. Diet advice that works for one person isn't as effective for the next. So a little personal science is often needed in this field, meaning that you will have to try things that do work for other people, and might work for you. The science is you do the study, you try it, you see if it works for you.
@@elinope4745 I don't disagree. The point of my comment was that you can't just rely on the synopsis someone is giving you on a scientific study or even their advice, which isn't always reliable. Actually, I couldn't tell if you disagreed with what I said or not.
@@PardieDiem No, disagree isn't the right word, or if it is it's disagreement of details and semantics rather than the main point which I agree with. It's just that through a lens, a perspective of statistics, which are heavily relied on in scientific studies, that most things are not certain.
Sometimes you are the one in a million that a certain thing actually works for but the science would have said it doesn't work. Sometimes you are the outlier or are best represented by statistical outliers.
Because you definitely are the odd man out in many ways, you have to check "what works for me" rather than what works in general. That becomes more common with some things than others and among the greatest variance in humans is diet and health.
Have a good day, do what works for you.
The CGM made people fear glucose spikes and rank foods accordingly. This is actually a very silly way to look at food and not understanding spikes are perfectly normal.
Yeah but if you have normal BMI you are skinny, you going to gym 5 times a week, so why you should avoid 100-200g carbs in day. How can that damage your body anyway? There is no proof, if you fat guy over BMI over 30 something like that ok i understand.
@@yummymealsss I agree, someone in shape with a vigorous exercise routine will burn off the extra glucose before it will cause any damage.. Here is an odd and possibly bad comparison.. Before water proofing a chimney, you will want to wet it with muriatic acid to clean up the pores of the brick from dirt/etc.. After a little bit, you then rinse it down with water so the acid doesn't actually cause damage... Let the brick dry and then apply the water proofing.. The exercise is the rinsing process.
I've read that glucose spikes are necessary as they are triggers for hormone release.
Doesn’t the spike indicate and cause hormonal problems?
The problem with blood glucose is area under the curve. Too high for too long is what causes negative outcomes. Spikes have little solid evidence of harm to healthy people.
Why is she filming herself filming herself?
narcissception
It’s a diversion filming method to break direct to camera.
Started proliferating a decade ago.
She has style.
May be a sudden narcissitic spike.
Because she's trendy.
Decreases glucose spike but lengthens time of glycemic load. Total difference maybe less than initially observed.
It’s the spikes that do the damage, the ups and downs, especially if they happen frequently. It’s known as the roller coaster effect. It’s much better to have a sustained release of glucose with a flatter curve.
@@ZsuzsaKarolySmithdo you have a source for that I could read? I know it's the opposite for alcohol. It's less damaging to drink 7 drinks once per week than 1 drink every day since it gives your liver some time to recover.
@@stuartcollins7616 it’s common sense, really. When you keep spiking your blood sugar you end up on a roller coaster, especially if you have reactive hypoglycaemia, when your blood sugar crashes following a high spike. It’s better to have a gentle rise and a gentle fall flattening the curve. When you spike too high, too quickly, your body goes into overdrive, pumping out the insulin and often overshooting, which subsequently causes the crash. And I don’t think it’s true about the alcohol either - daily alcohol intake is not good in itself but binge drinking is especially harmful.
Nice way to try and get yourself an introduction with the lovely Jesse.. Hope it works out for yah! 😉
I tested this on myself and can confirm my cgm did show a lower spike when I ate vegetables and or protein before carbs.
And it made me feel more full. And it makes me want to eat one healthy thing before eating a less healthy thing
So you need to avoid the before-dinner bread basket.
Already damaged pancreatic insulin producing cells can have trouble with glucose spikes, but healthy pancreatic cells it is less of an issue.
Diabetes is more inflamed hypothalamus leading to downstream irregular signalling.
What I want to know is what happen if you eat them together. Eat one, wait 15 minutes before eating the other is wildly impractical and annoying.
Eating them together will result in a bigger spike, depending on the carb content. Eating carbs alone (what Jessie calls “naked carbs”) is the worst. But you can get away even with naked carbs if you then go for a brisk walk before your blood sugar starts to rise because your body will use up the glucose before it can cause any significant rise. You can test it with a CGM to see it with your own eyes!
@@ZsuzsaKarolySmith always having to go for a walk after a meal is not practical as well.
And unnecessary for the average person. Not to mention that in some cultures, you often eat the protein in a sauce served over rice. I guess she never eats Asian or Indian food.
@@oolala53it might be impractical, but it is necessary. Do it as often as you can.
@@sCiphre I don’t agree. There’s no reason to do impractical things if it’s not actually going to make the kind of difference that’s needed, and these measures have not been shown to make that much of a difference in the long run. I made a lot of impractical changes for a year and a half and it lowered my A1c by only 1/10 of a point. Your A1c is way more important than temporary spikes. It might be different if somebody had prediabetes or diabetes, but even though they talk about it being an epidemic, and although we have 70% of people in the United States, either overweight or obese, only 11% of people have diabetes. There’s definitely a genetic element involved, I’m not saying that can’t be affected by your habits, but most people who don’t have that genetic bias are not going to be helped that much. By the way, do you walk after breakfast lunch and dinner?
I had a CGM for about 3 months. i tried her stuff and it didn't changed anything. my spikes still were 190mg/dl after a pasta dish. Then i did some resistance training (3x1h(12 sets)/week) and after a few weeks i had no peaks above 140mg/dl anymore...
9:00 Yes exactly. She saying that spikes are inherently bad. But wouldn't you want glucose to be quickly taken care of?
I've heard that in many areas in asia people there's a culture of eating a bowl of rice first before the main meal. Asians are pretty thin imo
Younger generations of Asians who eat a lot of bowls of rice (unfortunately ) are all as round as a bowl of rice. 😢. And a lot of them need to take siestas after lunch.
@@dmenace9288 Siestas were popular in Europe too. Especially in areas where they supposedly eat a healthy diet.
@@loganmedia1142 Hmm.. interesting 🤔..
thank you for this informative video.
I heard that the quantity under the curve is the same, the higher value is less without spike, but takes longer to come back to normal level, all and all covering the same area. Is that true?
I always supposed that spikes are bad, but you said this is controversial. I'll be glad if some day you'll find time and interest for a full video on that. Also, would be nice to hear about the differences and similarities between levels of insulin and glucose. We talk of them as if they are always 100% correlated, but is that true?
There's a channel called Nourished by Science where he tested this on himself, while wearing a blood glucose monitor. IIRC he got similar results.
Nice study, but i think the most important part of study is missing:
Consume the same foods alltogather mixing everything. I assume that would result in a bit less spike in glucose after meal(compared to carbs eaten last), since carbohydrates availability would be reduced by salad/other foods
I tend to eat protein first, but veggies for last otherwise I may not be getting enough macro per meal. Other things that slow the absorption of carbs is fibers (from the vegetables) and fats (from the protein source if it's not too lean)
I have a lot of positive things to say about your presentations but I have to be somewhat brief. Whenever I see a new post by you, yours is the first I open and I always watch to the end. Your presentations are scientifically based, easy to follow and provide me with information that aid me in making personal health decisions.
Saying thank you is hardly adequate.
There was someone last year who wrote a book claiming greens -> protein -> carbs reduced absorption by 30%. The claim was the fiber lined the intestines and reduced glucose absorption. I doubt this was backed up by a study. When I heard this, it reminded me of the idea that if you drink olive oil before going out drinking you wouldn't get drunk because your body wouldn't absorb it.
Same for drinking full cream milk before you started your alcoholic binge. Lining the stomach 👍.
The video discusses a study on how the order in which you eat your food can impact your blood sugar levels. The study found that eating your vegetables first, followed by protein and then carbohydrates, can significantly reduce your glucose spikes after a meal. This is because vegetables are digested more slowly than protein and carbohydrates, which allows your body to gradually absorb the glucose from the meal.
The video also mentions that this technique can be especially beneficial for people with diabetes, as it can help them better manage their blood sugar levels. However, it's important to note that more research is needed to confirm the long-term benefits of this approach.
In addition to the study, the video provides some general tips for managing blood sugar levels, such as eating a healthy diet, exercising regularly, and avoiding sugary drinks.
Hearing her and you made me think about the glycemic index. You add fiber, protein, whatever to your sweet food (high GI) to buffer the insulin reaction.
High school senior biology in 1983 taught us about simple and complex carbs. Looks like it hasn’t changed.
Great Topic Superman, keep up the fascinating studies, we all need help staying healthy
A friend with pregnancy diabetic issues found this, too. She told me, and I've done it ever since - except sandwiches, etc 😊
Nice that scientific evidence backs up experience 👌
0:17 - Literally everything about that is off-putting to me. Am I the only one?
many thanks for the clarification. I was watching her videos and now it's clear how to interpret few things in detail 🙂
I love the way we try to find “hacks”to control a problem child!
Does consuming nuts such as walnuts, cashews, and pistachios, which are rich in protein and fiber, 15 minutes before a carbohydrate-rich meal, effectively reduce the resulting glucose spike?
anything that causes high adrenaline, even sugar or insulin, the issue is high adrenaline, continuous high adrenaline exhausts b vitamins, also high adrenaline triggers auto immune responses, more inflammation and more inflammation cascades in normal tissue or almost inflamed tissue and so causing ageing.
A lot of cultures eat a protein and rice at the same time. Are there any studies on consuming them simultaneously? Any benefits of that?
Do glucose spikes cause more tiredness and sleepiness when they crash? That could explain the need for "siesta" after some types of meals!
This recommendation from Glucose Goddess caught my eye a few months ago…when I eat in her prescribed order…veggies, protein, fats, starches….I eat slower for some reason, and felt fuller. Not sure re effect on my glucose, which I test pre and post meals….as a recent heart failure diagnosis, my meds are raising my glucose so it all is confusing…I was disappointed she missed some of the details you point out as she presents herself as a science based person. All the more reason why someone like yourself is so important to teach viewers how important scrutiny is. The differences amongst medical and health professionals re patient treatments is staggering when one’s life is on the line…. and trying to advocate for myself to find my own truth is exhausting.
Great second pass through. A lot of critical info brought up. Aces teach, thanks
I'm really looking forward to your coming videos. I'm really hoping to get an answer to the question. At what concentration of glucose in one's blood does harm occur? Is there a safe level your blood can go to or is everything above baseline harmful?
Welp... she had me at "Hello, angels" 😇
I enjoy your videos. They're very informative and thorough. Thank you for taking the time to delve into these studies and balance things out a bit.
I'd love to see a video from you breaking down the red light therapy studies that are out there. I keep hearing they are showing efficacy for improving a myriad of issues, but I only ever hear people selling the panels touting the studies. I would love to get an unbiased take on those studies.
I had heard that eating veggies and salads first could impact how the carbs metabolize... but what I find extraordinary is that it seems my doctor was right with his Metabolic Balance shtick ten years ago. Kinda stunned here...
I have seen a video (from Thomas DeLauer) where he mentions taking Gymnema Sylvestre and/or Korean Panax Ginseng before eating carbs significantly reduces sugar spikes. I do not remember if he went into detail on study. Anyone else heard of this? Another great video, thanks! Oh, and I'm no angel! Ha!
I love your channel. Nothing sends me into a chatgpt hole faster than your show.
I noticed my body responds BEST to cow and water.
Any time my body need to discern what we are using for fuel to generate electrons in my body it knows its gonna be cow 90% of the time.
The other 10% is some other land or sea creature.
Thats how I deal with my insulin and blood glucose.
I forced my body into gluconeogenesys or assume room temperature.
As soon as I try adding rice and pasta back into my diet my sleep suffers because im peeing all night and in just weeks my depression comes back.
Not interested in any of my chronic conditions back!
Thats how i see products on shelves now.
Theres a bag of arthritis! Box of diabetes anyone?
Anyone else wanna do a study on nutritional donuts?
They sell them at a gym i used to go too.
I am sorry Nick you got it wrong. The aim is to have stable glucose levels not to have very low levels after the spike - which is also bad.
I also thought it was a little weird that he didn't comment on that. Hyperglycemia is bad but hypoglycemia is also bad. It's about maintaining a stable balance between the two.
The graphs don't show hypoglycemia. It's all within normal range
@@orthotron the carbs first group is clearly heading for hypoglycemia (blood sugar levels below 3.9 mmol/L).
My friends used to call sugar boy if I didn't have candy I felt awful . I later realized it's reactive hypoglycemia my insulin was a roller coaster sometimes I would drink ensure and get the spikes
Eat protein first then carb
I don't disagree
about the science
behind food combining
but i think it makes people
think consuming carbohydrates
In excess will be alright
as long as you get the combination
right i don't like her videos .
I'm sorry for this question guys but why is Jessie sitting similar to Sharon Stone in Basic Instinct at 4:44?
I'd like to see a cross-over study on the effects of eating a meal at different speeds. Same meal, same order of consumption, but eaten in ten minutes vs eaten in, say, 40 minutes.
Excellent peer review _sometimes it's all in details_
Can measuring blood sugar after six hours be called "spike"?
I don't think her hacks do any harm. In my experience, eating vegetables before anything made me healthier.
I am glad you revised the facts and, as always, you assessed the situation justly.
Two thoughts. If you are insulin sensitive and non-diabetic, wouldn’t the effects of carbs first, lowering blood glucose faster than the alternatives methods actually be superior, in terms of reducing the chronic long term effects of higher glucose levels, in promoting inflammation?
Secondly, the use of first eating a green salad or low calorie vegetables, with a sugar free vinaigrette has a major positive effect, outside of glucose control, it helps make you feel fuller, before you eat higher calories food items, long term, this is of great benefit to keeping a healthier bodyfat level, especially if you are “blessed” with a large appetite.
Thanks Nick , always educational and insightful
In Germany we say "Nachtisch", which means that we eat the sugar rich things like Mousse ou chocolate, or fruits etc. after the main Lunch. Exact what they prefer in the study. 👍😉
I suspect from my experience as a young child being invited to eat at a friends home for Sunday dinner, this was a traditional Italian family and the entire meal was consumed in courses the prolonged the over at least 2+ hrs, with what is now referred to as The Mediterranean Diet and that family were very long lived.
Interesting video. I wonder what impact on these glucose spikes (should they be a cause for concern) a post prandial 5-10 minute walk would have? If it aided glucose dispersal sufficiently wouldn’t that be more practical (and enjoyable - fresh air!) than unnecessarily dragging out your meal to include the necessary gaps being proposed?
It's really only one 15 minute gap. But yes, light activity after a meal is likely to be beneficial. Activity before a meal probably too.
Not that he'll see it, but I'd love to hear the Physionic review of Pycagonal (pine bark extract) on reducing glucose spikes and other benefits.
you do a great job with your videos. Thanks!
Thanks :)
Excellent interpretation of the study
I’d like to see a comparison between a meal eaten in order of veg, meat, carbs vs carbs, meat, veg, but without any time gaps between the foods. This seems a more realistic way to eat. When all food groups are eaten without gaps, I wonder if the glucose spikes of the differently ordered meals would be very different?
In fact in this study they ate vegetables plus meat all in one meal, then 15 minutes later the simple carbohydrates. It was not vegetables, wait, meat, wait, and so on. So the one where they ate the simple carbohydrates second is a bit like a normal meal followed by dessert.
@@loganmedia1142 interesting, thanks. I’d still like to see a comparison without the 15 minute gap so all the food is mixed up and digested closer together, to see how big the difference is then.
Our mum always told us kids sixty years ago: Eat first the salty, then the sweet!
Old knowledge but it must have been based on”Something”
So if you are having pasta, remove the sauce first, eat the sauce then the plain pasta.
Add some cheese to the pasta and eat the cheese first🧀😂
@@anonymoussource7999 We could make it fun and gross at the same time. suck off the sauce from the pasta first, with that cheese. Then eat the pasta
Nice thanks good to hear an honest breakdown of the study. Beceause clearly she is looking to profit.
Can you do a video about evening workouts better for blood sugar or pre-diabetes prevention, treatment?
Im currently wearing a continuous glucose monitor i suffer low blood sugar all the time because of insulinomas.
Whats interesting is that i had less of a glucose spike from a packet of mistrals than i did from my 40g serving of jumbo oats in water. A bigger spike from oats and a bigger drop
I love that this woo woo woman’s intro literally begins with chanting wooo wooo
They should have had a 3rd group, protein -> veggies -> fruit. Don't veggies have carbs also? I used to have a condition for a few years when the slighest increase in glucose would cause me debilitating arythmia. I was not able to eat a slice of apple, and mango would send me to A&E. I wasn't doing great with veggies first either. A bit slower to get that spike, but it did happen. It didn't however if I had protein -> veggies -> fruit.
And BTW, fun fact, while on a CGM, I noticed the blackberries were loweing the glucose levels!
I think you can judge your stress, i can totally said that stress impact your body and change everything
She misstated what they actually did in the study. They did not eat the vegetables separately. There were two meals, one was bread and juice, the other was meat, vegetables and fat. First they ate meal one followed by meal two, then they did it in reverse.
You can circle around ALL you want, at the end of the day is Energy balance that counts over a given amount of time. PERIOD.
So many studies, so many questions.
So as someone who eats only about 20 grams of carbs a day, the only way this could work for me is to what? Super low carbs for almost a year and my HbA1c is still 5.6, which means an average fasting glucose of 111. Measured 3 times in the last year, all the same. I already have CVD and one stent so it really matters to me to get my average
Great compliment to your new email. ✌️
Last year he accidentally sent out an email with dirty pics.
Pigs rolling in mud, stuff like that
I also saw a dr on UA-cam saying if you drink when you eat then it will raise your glucose up to 75% than if we eat solid foods without drinking.. I wonder if this is true or not 💀
I always start with protein, then carbs. Protein is high, short window, lifestyle and work hours forced the issue, but it works. Quality nutrients and protein also helps the whole process. Blueberries for example, quality low impact on sugar levels. Dark chocolate to.
Maybe I am bit slow ,.. probably,..but where is the evidence that glucose spikes are a health problem in healthy individuals,...Gil from Nutr. made simple made a video on the topic and also couldn t find / show any evidence for that claim ,...maybe you can shed some light 🕯️ on it ,...great channel,..big fan 😊😁