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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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the Goldilocks glucose zone

The body requires somewhere between 160 and 600 calories per day from glucose. This glucose can be sourced both from ingested carbohydrates as well as the glucogenic portion of protein not used for growth and repair. Rather than raising blood glucose immediately, amino acids from protein circulate in the blood until they are required. Excessive […]

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greek lamb salad

I recently came across this Greek lamb salad recipe on the Diabetes Queensland Facebook page. The puzzling thing was that it included two slices of bread and low fat yogurt.  It seemed bizarre that this meal would be recommend for diabetics who are effectively intolerant to significant amounts of carbohydrate. The analysis below shows that this […]

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spinach, onion and goat cheese omelette

This featured meal is the spinach, onion and goat cheese omelette from Craig Clarke of Ruled.Me. Spinach is always amazing from a nutritional density and insulin load perspective. Goat cheese is also one of the lowest cheeses on the insulinogenic scale. Together with some eggs, it has all the makings of a fantastic nutritious low carb meal with […]

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