Glucose Revolution Quotes

What is the right order? It’s fiber first, protein and fat second, starches and sugars last.

If you’re going to eat something sweet or starchy, use your muscles afterward. Your muscles will happily uptake excess glucose as it arrives in your blood, and you’ll lessen the glucose spike, reduce the likelihood of weight gain, and avoid an energy slump.

Fructose molecules glycate things 10 times as fast as glucose, generating much more damage. Again, this is another reason why spikes from sugary foods such as cookies (which contain fructose) make us age faster than do spikes from starchy foods such as pasta (which doesn't).

Your body doesn’t process sugar differently whether it came from a sugar beet, an agave plant, or a mango. As soon as a fruit is denatured and processed and its fiber is extracted, it becomes sugar like any other sugar.

TRY THIS: Think of your favorite veggie or salad. Prepare it with care, and eat it before every lunch and dinner for a week. Notice your cravings and whether they change.

The more glucose we deliver to our body, the more often glycation happens. Once a molecule is glycated, it's damaged forever - which is why you can't untoast a piece of bread. The long term consequences of glycated molecules range from wrinkles and cataracts to heart disease and Alzheimer's disease. Since browning is aging and aging is browning, slowing down the browning reaction in your body leads to a longer life.

Grab a tall glass of water (some people find that hot water is more soothing), and pour 1 tablespoon of vinegar into it. If you don’t like the taste, start with a teaspoon or even less, and build up to it. Grab a straw, down the drink either less than 20 minutes before, during the course of, or less than 20 minutes after eating the glucose-spiking food.

A drink consisting of a tablespoon of vinegar in a tall glass of water, drunk a few minutes before eating something sweet, flattens the ensuing glucose and insulin spikes. With that, cravings are curbed, hunger is tamed, and more fat is burned.

if you eat the items of a meal containing starch, fibre, sugar, protein and fat in a specific order, you reduce your overall glucose spike by 73 per cent, as well as your insulin spike by 48 per cent. This is true for anyone, with or without diabetes. What is the right order? It’s fibre first, protein and fat second, starches and sugars last.

before going out for dinner, at home, he made himself a big plate of grilled broccoli and ate it with salt and hot sauce. With broccoli in his belly, he was ready for his meal out. When he got to a restaurant, he wasn’t starving,

I never leave home without my cayenne pepper. I either stash a bottle of the liquid extract in my pocket book or I stick it in the shopping cart I pull around with me all over Manhattan. When it comes to staying right side up in this world, a black woman needs at least three things. The first is a quiet spot of her own, a place away from the nonsense. The second is a stash of money, like the cash my mother kept hidden in the slit of her mattress. The last is several drops of cayenne pepper, always at the ready. Sprinkle that on your food before you eat it and it’ll kill any lurking bacteria. The powder does the trick as well, but I prefer the liquid because it hits the bloodstream quickly. Particularly when eating out, I won’t touch a morsel to my lips ‘til it’s speckled with with cayenne. That’s just one way I take care of my temple, aside from preparing my daily greens, certain other habits have carried me toward the century mark. First thing I do every morning is drink four glasses of water. People think this water business is a joke. But I’m here to tell you that it’s not. I’ve known two elderly people who died of dehydration, one of whom fell from his bed in the middle of the night and couldn’t stand up because he was so parched. Following my water, I drink 8 ounces of fresh celery blended in my Vita-mix. The juice cleanses the system and reduces inflammation. My biggest meal is my first one: oatmeal. I soak my oats overnight so that when I get up all I have to do is turn on the burner. Sometimes I enjoy them with warm almond milk, other times I add grated almonds and berries, put the mixture in my tumbler and shake it until it’s so smooth I can drink it. In any form, oats do the heart good. Throughout the day I eat sweet potatoes, which are filled with fiber, beets sprinkled with a little olive oil, and vegetables of every variety. I also still enjoy plenty of salad, though I stopped adding so many carrots – too much sugar. But I will do celery, cucumbers, seaweed grass and other greens. God’s fresh bounty doesn’t need a lot of dressing up, which is why I generally eat my salad plain. From time to time I do drizzle it with garlic oil. I love the taste. I also love lychee nuts. I put them in the freezer so that when I bite into them cold juice comes flooding out. As terrific as they are, I buy them only once in awhile. I recently bit into an especially sweet one, and then I stuck it right back in the freezer. “Not today, Suzie,” I said to myself, “full of glucose!” I try never to eat late, and certainly not after nine p.m. Our organs need a chance to rest. And before bed, of course, I have a final glass of water. I don’t mess around with my hydration.

Once insulin has stored all the glucose it can in our liver and muscles, any glucose beyond that is turned into fat and stored in our fat reserves. And that’s one of the ways we put on weight. And then some. Because it’s not just glucose that our body has to deal with, it must also dispose of fructose. And unfortunately, fructose cannot be turned into glycogen and stored in the liver and the

Now, for breakfast, she has oatmeal with ground flax seeds, hemp seeds, nuts, pea protein powder, and a sausage on the side. At lunchtime, two hard-boiled eggs, carrot sticks, celery, peanut butter or avocado, a protein smoothie (with collagen powder, 1 tablespoon of chia seeds, half a tablespoon of coconut oil, and a whole bunch of greens), and half a banana last. For a snack in the afternoon, Greek yogurt, berries, and half a protein bar. Finally, at dinner, fish or chicken, kale sautéed with avocado oil, and roasted sweet potatoes.

There is almost nothing in biology that is not connected with feedback. This fundamental idea is widely ignored but it is pervasive. If you reduce your intake of cholesterol, your body will respond by synthesizing cholesterol. If you stop eating carbohydrate, your body will respond by synthesizing glucose and making other fuels available. This grand idea puts severe limitations on what you can do (as in the case of cholesterol) but can point to some opportunities (as in the case of carbohydrate reduction) but generally, it suggests caution in jumping to conclusions.

It is a scandal at the level of Semmelweis, an early nineteenth century Viennese physician. To reduce the incidence of puerperal fever (infection after childbirth), Semmelweis suggested that physicians wash their hands after performing autopsies and before delivering babies. They refused; it was too much trouble. But it was the nineteenth century before the germ theory was established and that’s some kind of excuse. It’s hard to know how we will describe the actions of the American Diabetes Association (ADA) who believe that for people with diabetes: “Sucrose-containing foods can be substituted for other carbohydrates in the meal plan or, if added to the meal plan, covered with insulin or other glucose-lowering medications.” [9]

Navigating our health sometimes feels like glancing into an airplane cockpit on the way to our seat. We see complicated stuff everywhere: screens, dials, flashing lights,

Note that dried dates are some of the biggest glucose bombs in the fruit kingdom. Yet they are said to help with managing diabetes. Go figure.

Certainly, we know that food affects how we feel. Science tells us that when people eat a diet that leads to lots of glucose spikes, they report worsening moods over time and more depressive symptoms than if they eat a diet of similar calories but with flatter curves. Many community members have also shared that sugary foods increase their anxiety.

Based on the science, I love any meal that starts with a salad. Unfortunately, many dining experiences don’t set us up for success: restaurants serve bread while you’re waiting for food. Starting with starch is the absolute opposite of what you ought to do. It will lead to a glucose spike that you won’t be able to tame, then a crash later on—which will intensify your cravings. Now that I think of it, if I had to devise a way to get people to eat more at my restaurant, giving them the bread first is exactly what I would do.

Lifin üç süper gücü vardır: Öncelikle nişastayı glikoz moleküllerine parçalayan alfa-amilazın aksiyonunu azaltır. İkinci olarak, gastrik boşalmayı yavaşlatır: Lif olduğu zaman, yiyecek lavabodan boruya daha yavaş geçer. Son olarak ince bağırsakta koyu kıvamlı bir ağ oluşturur ve bu ağ, glikozun kan dolaşımına karışmasını zorlaştırır. Bu mekanizmalar aracılığıyla lif, sonrasında lavaboya inen her glikozun parçalanmasını ve emilimini yavaşlatır: Sonuç olarak lif, glikoz eğrilerimizi düzleştirir. Liften sonra yediğimiz her nişasta veya şekerin vücudumuz üzerinde daha az etkisi olacaktır. Yemekten aynı zevki alırız ama onunla ilgili daha az sonuçla karşılaşırız.

Yemeklerden sonra spor salonuna gitmek isterseniz bunun daha da fazla faydası olacaktır. gerçi bazı insanlar dolu bir mideyle yoğun egzersiz yapmakta zorlanabilir. İyi haber şu ki ani glikoz artışını yumuşatmak için yemeğinizin bitmesinden itibaren yetmiş dakika içinde egzersize başlayabilirsiniz: Ani glikoz artışı, zirvesine yaklaşık yetmiş dakikada ulaşır, bu yüzden kaslarınızı daha önce kullanmak ideal olandır. Ayrıca şınav çekerek, squat ya da plank hareketi veya ağırlık kaldırma egzersizleri yaparak da kaslarınızı yoğun bir şekilde kullanabilirsiniz. Direnç egzersizlerinin (ağırlık kaldırma) ani glikoz artışını %30'a ve sonraki yirmi dört saat boyunca gerçekleşecek diğer artışları%35'e kadar düşürdüğü görüldü. Ani glikoz artışını tamamen yatıştırabilmek çok nadiren mümkün olur ama en azından hatırı sayılır bir düşüş sağlayabilirsiniz. Can alıcı nokta şu: Yemekten sonra hareket ettiğimiz zaman glikoz eğrimizi insülin seviyemizi artırmadan düzleştiririz, tıpkı sirke örneğinde olduğu gibi. Kaslarımız normalde glikozu depolamak için insüline ihtiyaç duyar ama eğer kaslarımız zaten o sırada kasılıyorsa, glikozu alabilmek için insüline ihtiyaç duymaz. Kaslarımız ne kadar kasılır ve glikozu insüline ihtiyaç duymadan alırsa, ani glikoz artışı da o kadar az olur, böylece pankreas kalan glikozla baş etmek için daha az insülin sevk eder. Bu her şeyiyle harika bir haber. Bir yemeğin üstüne on dakikalık bir yürüyüşe çıkmak bile yediğimiz şeyin yan etkilerini hafifletir. Egzersiz süresi ne kadar uzarsa glikoz ve insülin eğrilerimiz o kadar düzleşir.

Yemekten sonra egzersiz yapmak en iyi seçenek gibi görünmekle birlikte öncesinde yapmak da faydalı. Obez insanlarla yapılan bir direnç antrenmanı çalışmasında, yemekten önce egzersiz yapmak (egzersiz bittikten otuz dakika sonra yemek yemek) ani glikoz artışını %18, ani insülin artışını %35 oranında düşürdü. Buna karşılık, egzersize yemekten kırk beş dakika sonra başlandığında glikoz artışının %30, insülin artışının %48 oranında azaldığı görüldü.

... İyi ya da kötü şeker diye bir şey yoktur. Üretildikleri bitkiden bağımsız olarak bütün şekerler aynıdır. Önemli olan moleküllerdir: İnce bağırsağınıza ulaştıkları zaman hepsi glikoz ve fruktozdan ibarettir. Vücudunuz şeker pancarından, agave ya da mangodan gelen şekeri farklı şekilde işlemez. Bir meyve doğallığından çıkarılıp işlendiği ve lifi çıkarıldığı anda, diğer şekerlerden bir farkı kalmaz. Kurutulmuş meyvelerde hala bir miktar lif olduğu doğrudur. Ama bu durumda meyvenin suyu tamamen alındığı için bütün meyvelerden çok daha fazla miktarda kurutulmuş meyve tüketiriz. Böylece çok daha fazla miktarda şekeri doğanın uygun gördüğünden çok daha hızlı bir şekilde tüketmiş oluruz ve sonuç çok büyük ani glikoz ve fruktoz artışları olur.

... Glikoz artışı zirveye ulaştığı zaman hareketsiz kalırsak, glikoz hücrelerimize akar ve mitokondrimizi altüst eder. Serbest radikaller üretilir, enflamasyon artar ve glikoz fazlası karaciğerde, kaslarda ve yağlarda depolanır. Öte yandan bağırsağımızdan kan dolaşımımıza ilerlerken kaslarımızı kasarsak, mitokondrimiz daha yüksek bir yakma kapasitesine ulaşır. O kadar hızlı altüst olmaz ve ekstra glikozu çalışan kaslarımıza yakıt olarak ATP yapmak için kullanmak mitokondrimizi çok mutlu eder. Sürekli glikoz takip grafiğinde aradaki fark çok çarpıcıdır.

Vücudumuzda yıllarca süren ani glikoz artışlarıyla birikmiş çok fazla insülin olduğu zaman hormonlarımızın kafası karışır. Bize doyduğumuzu ve yemeye son vermemizi söyleyen leptin hormonunun sinyali engellenirken, bize aç olduğumuzu söyleyen grelin hormonu kontrolü ele geçirir. Bolca enerji içeren yağ rezervlerimiz olmasına rağmen vücudumuz bize daha fazlasına ihtiyacımız olduğunu söyler ve sonuç olarak bir şeyler yeriz.

Neler yeşil başlangıç sayılır? Fırınlanmış kuşkonmazdan lahana salatasına, ızgara kabaktan rendelenmiş havuca kadar her sebze uygundur. Enginar, roka, brokoli, Brüksel lahanası, patlıcan, marul, bezelye filizi, domates, baklagiller, fasulyegiller ve natto gibi (soya fasülyesinden yapılan bir Japon yiyeceği) çözülebilir lifli yiyecekler sayılabilir. Ne kadar çok lif, o kadar iyi. Yeri gelmişken, sebzeleri çiğ ya da pişmiş olarak yiyebilirsiniz. Ama suyu sıkılmış ya da püre hallerinden kaçının çünkü ya içlerindeki lif eksilir (suyu sıkılmış halinde) ya da tamamen yok olur (püre örneğinde).

Bütün organlarımız arasında en fazla enerjiyi beynimiz kullanır. Çok sayıda mitokondrinin yuvasıdır. Yani vücudumuzda glikoz fazlası olduğu zaman, beynimiz sonuçlara karşı savunmasız kalır. Beynimizdeki nöronlar diğer bütün hücreler gibi oksidatif stres hisseder, tekrarlayan ani glikoz artışları oksidatif stresi artırdıkları için nöroenflamasyona ve zaman içinde bilişsel işlev bozukluğuna yol açarlar. Üstüne üstlük kronik enflamasyon, Alzheimer dahil bütün kronik dejeneratif hastalıklar için kilit faktördür. Hatta glikoz düzeyleri Alzheimer'la o kadar ilişkilidir ki Alzheimer bazen "tip 3 diyabet" ya da "beyin diyabeti" olarak adlandırılır. Örneğin, tip 2 diyabetli insanların Alzheimer geliştirme olasılığı, diyabetli olmayanlardan dört kat fazladır. İşaretler de kendini erkenden belli eder: Tip 2 diyabetli insanlarda glikozun yeterince kontrol altına alınmaması hafıza ve öğrenme sorunlarıyla ilişkilendirilir.

Vücudumuzda yıllarca süren ani glikoz artışlarıyla birikmiş çok fazla insülin olduğu zaman hormonlarımızın kafası karışır. Bize doyduğumuzu ve yemeye son vermemizi söyleyen leptin hormonunun sinyali engellenirken, bize aç olduğumuzu söyleyen grelin hormonu kontrolü ele geçirir. Bolca enerji içeren yağ rezervlerimiz olmasına rağmen vücudumuz bize daha fazlasına ihtiyacımız olduğunu söyler ve sonuç olarak bir şeyler yeriz. Yerken daha fazla ani glikoz artışı yaşarız ve insülin glikoz fazlasını yağ olarak depolamak için depoya koşar, bu da grelinin aksiyonunu artırır. Kilo aldıkça karnımız daha çok acıkır. Bu talihsiz, haksız ve kısır bir döngüdür.

Mitokondriyal bozukluklarla doğan insanlar, böyle bir bozukluğu olmayan insanların yarısı kadar süre egzersiz yapabilirler. Mitokondriye zarar verdiğiniz zaman çocuğunuzu kucağınıza almak daha zor gelir, alışveriş çantalarını taşımak yorucu olur ve stresle (işten çıkarılma ya da ayrılık gibi) eskisi kadar iyi baş edemezsiniz. Fiziksel ve zihinsel açıdan zorlu olayları aşmak için mitokondri tarafından üretilen enerjiye ihtiyaç duyarız. Tatlı bir şey yediğimiz zaman vücudumuzun enerji almasına yardımcı olduğumuzu düşünebiliriz ama bu sadece beynimize hücum ederek bizi iyi hissettiren dopaminin neden olduğu bir izlenimdir. Her ani artışla, mitokondrimizin uzun vadeli becerisine biraz daha zarar veririz. Glikozun bir yükselip bir düşmesine neden olan diyetler, glikoz eğrilerini düzleştirenlerden daha fazla yorgunluğa neden olur.

Glikoz ve insülin seviyeleri üstünde yan etkisi olmayan en iyi tatlandırıcılar şunlardır: - Alüloz - Keşiş meyvesi - Stevya (Saf stevya özütü arayın çünkü diğer formları glikozu yükselten katkı maddeleriyle karıştırılır.) - Eritritol Kaçınmanızı önereceğim bazı yapay tatlandırıcılar var çünkü bunların özellikle yiyeceklerle birleştirildikleri zaman insülin ya da glikoz seviyelerini artırdığı ya da diğer sağlık sorunlarına yol açtıkları biliniyor. İşte onların listesi: - Aspartam - Maltitol (Sindirilince glikoza dönüşür.) - Sukraloz - Ksilitol - Asesülfam-K

not diets, and there is space on all our plates for a little bit of everything—including sugar. Knowing how glucose works has helped me understand that better than ever. On the topic of being moderate, I want to note three important things to keep in mind as you read this book. First, glucose isn’t everything. Some foods will keep your glucose levels completely steady but aren’t great for your health. For instance, industrial processed oils and trans fats age, inflame, and hurt our organs, but they don’t cause glucose spikes. Alcohol is another example—it doesn’t spike our glucose levels, but that doesn’t mean it’s good for us, either.

Based on the science, I love any meal that starts with a salad. Unfortunately, many dining experiences don’t set us up for success: restaurants serve bread while you’re waiting for food. Starting with starch is the absolute opposite of what you ought to do. It will lead to a glucose spike that you won’t be able to tame, then a crash later on—which will intensify your cravings.

But Sunkist forgot to mention that fruit juice is very bad for us and we can get vitamins and antioxidants in dozens of other foods that don't hurt us in the process.

The combination of too many free radicals, oxidative stress, and glycation leads to a generalized state of inflammation in the body. Inflammation is a protective measure; it’s the result of the body trying to defend against invaders. But chronic inflammation is harmful because it turns against our own body. From the outside, you might see redness and swelling, and on the inside, tissues and organs are slowly getting damaged. Inflammation can also be driven up by alcohol, smoking, stress, leaky gut syndrome, and substances released by body fat. Chronic inflammation is the source of most chronic illnesses, such as stroke, chronic respiratory diseases, heart disorders, liver disease, obesity, and diabetes. The World Health Organization calls inflammation-based diseases “the greatest threat to human health.” Worldwide, three out of five people will die of an inflammation-based disease. The good news is, a diet that reduces glucose spikes decreases inflammation and along with it your risk of contracting any of these inflammation-based diseases.

However, two features of BHB and acetoacetate metabolism provide an advantage for cells that glucose does not offer. The first advantage is that, compared to glucose, fewer free radicals are produced during the process of ATP production from the ketones. The second advantage is that ATP production from the ketones is more efficient—more ATP is produced from each ketone molecule than is produced from each glucose molecule.

TRY THIS: Next time you sit down for a meal, eat the veggies and proteins first and the carbs last. Note how you feel after eating compared to how you usually feel after a meal.

Fiber has three superpowers: First, it reduces the action of alpha-amylase, the enzyme that breaks starch down into glucose molecules. Second, it slows down gastric emptying: when fiber is present, food trickles from sink to pipe more slowly. Finally, it creates a viscous mesh in the small intestine; this mesh makes it harder for glucose to make it through to the bloodstream. Through these mechanisms, fiber slows down the breakdown and absorption of any glucose that lands in the sink after it; the result is that fiber flattens our glucose curves.

Foods containing fat also slow down gastric emptying, so eating them before rather than after carbs also helps flatten our glucose curves. The takeaway? Eating carbs after everything else is the best move.

Fructose molecules glycate things 10 times as fast as glucose, generating that much more damage. Again, this is another reason why spikes from sugary foods such as cookies (which contain fructose) make us age faster than do spikes from starchy foods such as pasta (which doesn’t).

The best thing you can do to flatten your glucose curves is to eat a savory breakfast.

Every second, your body burns 8 billion billion molecules of glucose. To put that into perspective, if each glucose molecule were a grain of sand, you’d burn every single grain of sand on all the beaches of the earth every ten minutes.

The gut and the brain are connected by 500 million neurons (that’s a lot, but the brain contains a whopping 100 billion). Information is sent back and forth between them all the time, which could be why what we eat, and whether or not we have glucose spikes, affects how we feel.

Why? Well, as you know, when we eat glucose, we trigger insulin production. Insulin wants to protect us from the onslaught of glucose, so it removes it from circulation. So instead of the newly digested molecules staying around in our system to be used for fuel, they are stored away – as glycogen or fat. Scientific

Created in the liver from acetyl-CoA, the ketone bodies, β-hydroxybutyrate and acetoacetate, are four carbon compounds. They constitute a way for acetyl-CoA units (from fat) to be transported from the liver to other tissues where they are turned back into acetyl-CoA and used for energy. The selective advantage is that it takes the pressure off protein having to provide glucose under extreme conditions.

The number that you see in the literature for the body’s need for glucose is 130 grams/day. This number has a strange history. In a classic study by George Cahill on the response to starvation [56], it was found that this much glucose was consumed by the brain under normal conditions, that is, before the starvation phase of the experiment was started. After several days of starvation, however, it was found to be substantially less, in the range of 50 g/d but this was obviously not from the diet since it was measured under starvation conditions. Somehow, nutritionists picked up on the baseline 130 g/d which is the value before the starvation period and even morphed this into a dietary requirement. Cahill told my colleague Gene Fine that by the time he realized this had happened it was too late to stop it. So the mistake is propagated in the literature,

Many people think that the high blood sugar seen in diabetes is due to a failure in clearance because the cells cannot take up the glucose in the blood for fuel. Even the textbooks say it. Glucose enters cells through a receptor called GLUT4. While the number of GLUT4 receptors in people with diabetes does not increase in response to dietary glucose as much as it does in healthy people, it this seems that this is not the major cause of hyperglycemia. People with diabetes still have enough of these receptors under most conditions. The major problem, as shown in Figure 10-1, appears to be the persistence of glucose production from the liver.

Sucrose has a GI of 70 which is roughly the average of glucose and fructose. Thus, ice cream has a lower GI than potatoes. But now we can’t recommend ice cream because of the high fructose. Lower GI or lower fructose? How to do both without saying “low-carbohydrate” out loud?

Again, the threat is thinking that fructose is sufficiently different from glucose that substituting glucose for fructose is guaranteed to be better. It’s not.

Talking about bread, here’s what you’re looking for if you want to enjoy some while flattening your curves: skip the loaves that claim to contain “whole grain,” which often don’t have much more fiber than their traditional “white” counterparts. Buy bread that is dark and dense, made from rye with a sourdough starter. It’s traditionally German and usually called seed bread or pumpernickel. Those contain the most fiber.