Archive

Monthly Archives: June 2015

the intimate relationship between carbohydrates, protein, insulin, fibre, fat, sugar and nutrient density exposed!

The food insulin index data demonstrates that the carbohydrate content of your food does not accurately predict insulin response. Protein requires about half as much insulin as carbohydrate. Indigestible fibre from whole foods tends to have a minimal influence on our glucose and insulin response. Dietary fat does not require a significant amount of insulin. […]

Continue reading

what is a ‘well formulated ketogenic diet’?

While everyone uses fat for fuel to some degree, a ketogenic diet aims to reduce insulin levels to a point where ketone levels are high enough to be measured in the blood, breath or urine. [1] In starvation, insulin levels plummet with glucose levels coming down and ketone levels increase progressively. According to Dr Steve Phinney’s chart […]

Continue reading

spicy fish tacos

This spicy fish tacos meal from Dr Amy Myers MD  gives you a solid dose of omega 3 from the fish along with a good range of fats and fibre from the avocado, and other micronutrients from various vegetables and spices. Seems there is increasingly more research coming out on the benefits of omega-3 fatty […]

Continue reading

why we get fat and what to do about it v2

Although protein does not raise blood sugars as much as carbohydrate, it still requires insulin. Dietary fat does not raise your blood glucose and is not insulinogenic. Optimal nutrition is about maximising micronutrients while managing your glucose load so your pancreas can keep up. In addition to managing carbohydrates, moderating protein, increasing fibre and maximising nutrition, are important to […]

Continue reading

do we really need carbs?

Current mainstream dietary guidelines recommend that we get 45 to 65% of calories from carbohydrates. [1] In line with these recommendations carbohydrate intake has increased as people have endeavoured to avoid fat.  During this period obesity increased from 14.5% to 30.9%. It’s fair to say that macronutrient composition is only part of the story, but perhaps if […]

Continue reading

spinach and cheddar scrambled eggs

This breakfast idea is spinach and cheddar scrambled eggs from the ketogenic recipe site Ruled Me. Incredibly simple, nutritious and yummy all at the same time! The ingredients are simply spinach, cheddar, eggs, olive oil and cream. I highly recommend this style of meal as a quick and simple, no fuss meal option regardless of whether […]

Continue reading

the blood glucose, glucagon and insulin response to protein

The food insulin index data indicates that there is both a blood sugar and an insulin response to the glucogenic component of protein. [1] A higher protein intake tends to lead to better blood sugar control, increased satiety and reduced caloric intake. Digested amino acids from protein circulate in the bloodstream until they are required for […]

Continue reading

baked eggs with sardines

This recipe for baked eggs with sardines is from Pete Evans‘ cookbook Paleo Everyday. Pete has teamed up with Paleo guru Nora Gedgaudas and has become a bit of a love / hate sensation in Australia lately.   The had a great TV series The Paleo Way and have been touring Australia doing cooking demonstrations and […]

Continue reading

superfoods for athletes and the metabolically healthy

People who are metabolically healthy can focus on maximising nutrient density without worrying too much about their blood glucose or calorie density. These foods are ranked using nutrient density per weight which prioritises higher calorie density foods which is more appropriate for an athlete wanting to replenish energy rather than minimise calories.  If you’re just completed a 100km ride […]

Continue reading
>