proportion of insulinogenic calories

Someone looking to “go low carb” will typically try to make a decision on whether a food meets their goals simply based on the number of carbohydrates per serving or per 100g shown on the label. This approach has limited benefit though, as the food may or may not contain a lot of water which […]

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steak, broccoli, spinach & halloumi

One of our go to meals is steak on the BBQ with halloumi cheese with veggies. We have a solid serving of steamed broccoli and beans with some butter on top to make sure all those good fat soluble vitamins get digested – and the butter tastes amazing. Being the inquisitive type I wondered whether […]

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can you eat too much fat on a ketogenic diet?

Eating a low carb, high fibre, moderate protein diet will often naturally lead to elimination of processed high carb foods, increased satiety and reduced energy intake.  Reducing insulin will then allow stored body fat to be used for fuel. However if someone was trying to lose weight I would not recommend emphasising dietary fat once […]

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low carb breakfast stax

I’ve run the nutritional analysis for nearly two hundred meals and starting to notice a cluster of meals at the top of the list that consist of spinach + egg + something else yummy. This indulgent one is the low carb breakfast stax from the ketogenic recipe site Ruled.Me. As shown below, this combination provides a […]

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Terry Wahls’ lamb skillet meal

I’ve been intrigued for a long time by Terry Wahls’ approach to intentionally maximising nutrition. By following a highly nutrient-dense ketogenic diet Dr Terry Wahls has made great progress reversing her Multiple Sclerosis and is undertaking experiments to verify that this high nutrient density approach works for others with Multiple Sclerosis. Her Mind your Mitochondria […]

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glycemic load versus 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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is sugar really toxic?

You may have noticed a lot of people quitting sugar [1] or saying sugar is toxic. [2] But what does the food insulin index data have to say about sugar?  Is it any different to other forms of carbohydrate? The chart below of sugar content versus insulin demand indicates that sugar plays some role in insulin, however […]

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baked creamed spinach

This baked creamed spinach recipe is from Carrie Brown’s Maramalade and Mileposts blog. I sort of feel like I know Carrie after listening her host the SANE Shown with Johnathan Bailor. Even though I’ve analysed nearly 200 meals, anything with spinach in it seems to keep coming to the top. This one involves spinach, coconut […]

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is the insulin response to protein dose dependent?

The observation that protein requires insulin initially appears to conflict with a number of studies and anecdotal evidence that suggest protein does not have a significant effect on blood sugar. [1] [2] [3] I think there are two issues to consider. Firstly, a healthy non-diabetic will be able to deal with the blood glucose rise caused by gluconeogenesis […]

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