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.

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.

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.

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,

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.

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.

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]

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,

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.

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.

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: 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.

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.

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

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.

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.

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).

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

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.

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.

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.

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,

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

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.