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Category Archives for "carbohydrates"

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 […]

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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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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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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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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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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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putting it all together… protein and net carbs

So far we’ve learned that carbohydrate alone isn’t a fantastic predictor of insulin requirement. The observation that protein requires about half as much insulin as carbohydrate improves our estimation of insulin demand. Then understanding that fibre neutralises the insulin effect of carbohydrates also helps us predict the amount the amount of insulin required by a particular food. […]

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