food insulin index

The initial research into the food insulin index is detailed in a 1997 paper by Susanne Holt et al who tested the insulin demand of thirty eight different foods. [1] The food insulin index of various foods was determined by feeding 1000kJ (or 239 kcal) of a particular food to non-diabetics and measuring the insulin secretion over […]

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diabetes 102 ketosis… the cure for diabetes? weight loss nutrition for athletes and the metabolically healthy the most ketogenic diet foods  the most nutritious diabetic friendly meals your personalised food ranking system diet wars… which one is optimal?   the Goldilocks glucose zone physiological insulin resistance and coffee addiction the blood glucose, glucagon and insulin […]

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optimal foods for YOU

It’s no secret that there is no perfect diet for everyone.  Your nutritional requirements depend on many factors, including your age, health status, activity levels, and goals.

I’ve spent a lot of time over the last couple of years designing prioritised food lists to suit a range of goals and situations.  This article summarises this labour of love into what I hope will be a useful resource that will help a lot of people.

I have grouped the various food lists into the following categories:

foods to optimise your metabolic health (e.g. therapeutic ketosis, diabetes management, weight loss, bodybuilding, and athletic performance, etc.),
foods that boost specific nutrients associated with common health conditions,
ethical, philosophical and religious considerations, and
macronutrient and micronutrient extremes (low carb, keto, high protein, low protein, etc.).
For those of you who just want to know which foods you should eat more of, I have included the food lists up front.

If you want to understand how I have developed the various food lists, continue reading to the end of the article.

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your personalised food ranking system

A number of attempts have been made to develop food rankings. We can combine the concept of insulin load with nutrient density to help us make optimal food choices based on our goals, situation and budget. This article looks at other ways to prioritise our our food choices quantitatively to design a food ranking to suit your […]

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optimal meals

To date, I’ve analysed more than 200 meals and ranked them based on different criteria for different goals.  For more details on the basis of the meal rankings see the most nutritious diabetic-friendly meals. Each week I’m posting one of these meals.  To see the recipes posted to date click here. A more complete ranking for each category […]

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diet wars… which one is optimal?

This article summarises the  analysis of a range of dietary approaches to: understand whether a high-fat diet can provide optimal nutrition, and to identify common factors across a range of healthy dietary approaches. The table below shows the macro nutrient split of the approaches evaluated.  They are sorted by the total score for each of the […]

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the most nutritious diabetic friendly meals

This article outlines a system to identify nutritious diabetic-friendly meals that minimise insulin load while maximising nutrition. Choosing highly ranked meals will reduce the need to count carbs or calories. Type 1  diabetics can use this system to calculate the total insulin required to cover carbs and protein and the split between the carb and protein bolus. […]

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Nutrition for athletes and the metabolically healthy

Most people, once fat adapted, will do fine on a high fat ketogenic diet  and not need additional carbs to be able to exercise. Learning to be metabolically flexible (i.e. using both fat and carbohydrates for fuel) can be a major advantage for an athlete. Athletes and may benefit from increasing carbohydrates around competitions to […]

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optimal foods for weight loss

Prioritising foods that provide adequate nutrition with minimal calories increases your chances of achieving health, satiety and weight loss. Weight loss can be achieved by eating high fibre, nutrient dense, low calorie density, low carbohydrate foods. Eating more on days when you are active and less on low activity days will be more effective in the […]

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