Observations from using a continuous glucose monitor - Jessie Inchauspé

[David PS]

 

[David PS]

Changing food order is a recognized hack.

Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels

www.ncbi.nlm.nih.gov

Jessie ran with the concept and added some colorful images. Here is an image that has a red area below baseline. You do not want BG to dip into this area. No dip in either part of the comparison.

 

[David PS]

In this illustration, Jessie has selected to cloth her carbs with peanut butter. I works but nuts have high levels of PUFA. Peanut butter is in the middle of the group when it comes to PUFA but it still to high for someone trying to deplete their personal stores of PUFA.

https://www.researchgate.net/profile/Emilio-Ros/publication/6671762/figure/tbl1/AS:601673705742365@1520461598354/Average-fatty-acid-composition-of-nuts-grams-per-100-g.png

Jessie's comments:
Did you know that nuts -and nut butter- can help to curb glucose spikes?

 

[David PS]

Impact of Nutrient Type and Sequence on Glucose Tolerance: Physiological Insights and Therapeutic Implications

Pharmacological and dietary interventions targeting postprandial glycemia have proved effective in reducing the risk for type 2 diabetes and its cardiovascular complications. Besides meal composition and size, the timing of macronutrient consumption during a meal has been recently recognized as...

www.frontiersin.org

 

[David PS]

Lemon Juice works in similar to lower a glucose spike.

Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: a randomized crossover trial

 

[David PS]

Instead of walking to bring down a glucose spike, you can dance.

Jessie's comments:
(This would also work with a regular, non virgin margarita) Move your body after eating (or drinking) to help your glucose levels
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I recommend 10 minutes after meals - you can walk, do the dishes, fold some laundry, dance in your living room... Doesn't have to be right away, just within 90 minutes. Try it out you will see you'll feel better!

 

[David PS]

jessie's comments:
Reminder: oats are starch. Starch turns to glucose when you digest it, and it creates a glucose spike. If you add anything sweet, it makes an even bigger spike. SO: add some fat or protein or fiber to your oats
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Also, you can curb the spike even more by having some vinegar before.

 

[David PS]

 

[David PS]

There is a BG crash (dip below baseline) after adding peanut butter.

Jessie's comments:
The bottom graph is still technically a spike, but much smaller than the top one. Reducing a spike is already a great step!

The power of clothes on your carbs!

 

[David PS]

October 2022

Effects of vinegar consumption on cardiometabolic risk factors: A systematic review and meta-analysis of randomized controlled trials

Studies that investigated the association between the consumption of vinegar and various cardiometabolic parameters have yielded conflicting results. …

www.sciencedirect.com

Results​

Consumption of vinegar was associated with significant reductions in fasting blood glucose (WMD: -9.36 mg/dL, 95% CI: -14.82, -3.91) and glycated hemoglobin (WMD: -0.67, 95% CI: -1.36, - 0.01). In terms of lipid profile, there was a significant reduction in total cholesterol (WMD: -18.87 mg/dL, 95% CI: -34.44, -3.29) and low-density lipoprotein cholesterol (WMD: -21.37 mg/dl, 95% CI: -37.54, -5.20), but non-significant reductions in high-density lipoprotein cholesterol and triglycerides were noted, although the latter reduction was of clinical significance (WMD: -21.47 mg/dl, 95% CI: -49.72, 6.77). In addition, no significant changes in fat mass and waist circumference were observed, while significant reductions in body mass index (WMD: -0.39 kg/m2, 95% CI: -0.74, -0.04, p = 0.028) and body weight (WMD: -0.73 kg, 95% CI: -1.45, -0.01) were noted with dubious clinical relevance.

 

[David PS]

glucosegoddess​

Add a veggie starter to any carbs you eat ! Super amazing way to keep your glucose steadier and avoid cravings and energy slumps later on.

 

[ursidae]

There is a BG crash (dip below baseline) after adding peanut butter.

Jessie's comments:
The bottom graph is still technically a spike, but much smaller than the top one. Reducing a spike is already a great step!

The power of clothes on your carbs!
View attachment 41013

whoa
that kind of a spike from 1 rice cake?!!

 

[David PS]

Jessie's comment:
Just a friendly reminder that coconut water is not the same as regular water It does contain sugar – which is fine if you have it in moderation. But don't over do it or hydrate only with coconut water

 

[David PS]

Jessie's comments:
Alcohol isn’t good for our health for many reasons. BUT if you are going to drink alcohol, some choices are better than others for our glucose levels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Wine, spirits (vodka, tequila, rhum, mezcal, gin....) are the best options. Avoid mixing them with sweet things, like fruit juice or sugar - because that adds even more load on the body.⠀⠀⠀⠀⠀⠀⠀⠀⠀

 

[David PS]

jessie's comments:
No, we don’t have to deconstruct our sandwiches! We should only do the hacks when they are easy But it’s pretty cool to see the « eat your food in the right order » principle in action!
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And also - mixing foods together like in a sandwich is better for our glucose than eating the carbs first and everything else after.

 

[David PS]

Jessies's comments:
Your breakfast defines how hungry you will feel for the rest of the day.

Eat something salty for breakfast instead of sweet

A salty breakfast (even if it has the same number of calories as a sweet one)

minor glucose spike

more stable hunger hormones, no glucose drop, less insulin release, less activation of the craving center in our brain

Our body has more energy available, we feel full longer, we avoid cravings the rest of the day

 

[David PS]

Jessie's comments:
I like this idea: when we eat something sweet, the objective should be to maximize pleasure, and minimize impact on the body - minimize how much of a glucose rollercoaster the sweet food will create.

Easy tip: put some clothes on your carbs.

 

[David PS]

Jessie's comments:
A good reminder that most granolas have just about as much sugar in them as regular cereal.
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Here are some tips for granola lovers:
Look for granolas that don't have sugar/honey/dates/raisins in the top 5 ingredients on the packaging
Look for granolas with high fiber or with a nut base (almonds, cashews, etc)
Have granola with whole milk, greek yogurt, unsweetened nut milk instead of skim milk
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Or better yet..... Have a savoury breakfast instead of a sweet one: bread, cheese, cold cuts, eggs, yogurt and nut butter, avocado toast, are some ideas.

 

[Zsazsa]

Just out of curiosity: in 2019 she quit her job at 23 and me

 

[David PS]

Jessie's comments:
Good snack, bad snack
You’re at work, at a gas station, in a corner store, and you’re looking for a snack. What snack to pick to avoid a glucose spike, keep your energy steady, not be hungry again in an hour, and not increase weight gain or risk for type 2 diabetes?
Nuts are a great snack option to keep your glucose levels steady and not spike
Why is there is such a big difference between pistachios and Chex Mix (cereal, nuts, pretzels and bagel chips) ?
Pistachios have:
More fiber
Less carbs
No added sugars