correlation of nutrient density with carbs, fat, protein, insulin load, saturated fat and cholesterol

Reducing the amount carbohydrates tends to improve nutrient density. Nutrient density seems to peak at between 10 and 30% insulinogenic calories. Monounsaturated fat from foods like olive oil, avocados and nuts seems to be correlated with higher overall nutrient density. Higher protein seems to be correlated with improved nutrient density. Cholesterol, polyunsaturated fat and saturated …

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What is the difference between glycemic index, the insulin index and insulin load?

The glycemic index (GI) compares the rise in blood sugar for a particular food relative to glucose.  The theory goes that it is better to eat low glycemic index carbohydrates that will not raise our blood sugar too much and will take longer to digest. Building on the glycemic index is the concept of glycemic load which …

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Keto Lie #6: Food quality is not important. It’s all about reducing insulin and avoiding carbs

People in Ketoland like to point out that ‘there is no such thing as an essential carbohydrate‘.   However, while this is technically true, it’s irrelevant when you understand that the amount of essential dietary fats that you require is tiny (i.e. 1.6 g of omega-3 and 4.6 g of omega 6 PUFAs or less than …

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Keto Lie #5: Fat is a ‘free food’ because it doesn’t elicit an insulin response

The Carbohydrate – Insulin Hypothesis is one of the cornerstone beliefs of many who subscribe to low carb and keto diets.  The theory is that because carbohydrates raise insulin the most and insulin is related to fat storage, eating more carbohydrates will lead to more fat storage on your body. Hence, dietary fat should be …

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What foods raise your blood sugar and insulin levels (other than carbs)?

Does X, Y or Z raise my blood sugar?  This is a common question we get when people start with Data-Driven Fasting.  It’s also an important question for people (like my wife Monica) who are managing diabetes to empower them to make well-informed food choices that will keep their blood sugars stable. While carbohydrates have …

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Blood glucose, ketone and insulin changes after six weeks with Nutrient Optimiser

The diabesity epidemic is a growing challenge, not just to our metabolic health and waistlines, but our global economy, threatening to bankrupt countries with growing health care costs.    To help manage this, the Nutrient Optimiser has been designed to empower users to actively manage their blood glucose with their food choices.   The Nutrient …

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Personal Fat Threshold model of insulin resistance, diabetes and obesity

I recently shared Dr Ted Naiman’s latest “insulinographic” that attempts to explain the adipose centric theory of diabesity. It created some great discussion as well as some confusion, so I thought it would be worth an article to unpack the critical insights about how insulin really works in our body and what we can do …

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