humans are not broken breakfast

One of the things that inspired me to try this line of nutritional analysis was a post by Angelo Coppola on his blog Humans are Not Broken where he showed that his breakfast tortilla is better nutritionally than Bulletrpoof Coffee.

As an occasional drinker of Bulletproof Coffee, Angelo’s approach to nutritional analysis and comparing two very different meals got me thinking.

Surely it can’t be that simple. I know that something that high in carbs wouldn’t be great for a diabetic like my wife, but at the same time it was clear than his whole food tortilla was going to have a much wider array of nutrients.

I figured the food insulin index might be a useful tool to also consider how particular foods might work for someone who doesn’t ideal blood sugar control.

So anyway, I ran the numbers, and this tortilla wrap has one of the highest nutritional completeness score (based on vitamins and minerals) of any of the meals I’ve analysed.

The downside is that it also has a very high 65% insulinogenic calories and 61g net carbs which is not so good for someone with diabetes.  A type 1 diabetic would need to dose about 4 units of insulin for this meal and would then be on the blood sugar roller coaster for the rest of the day.

What I like about this approach to ranking foods is that it doesn’t have to fall into a particular camp such as LCHF, Atkins, Paleo, vegetarian, vegan etc. It just optimises for nutritious food, and for people who don’t have perfect blood sugar control (which is most of us) manages insulin.

We can say that this meal would be great for someone with great blood glucose control and looking for a nutrient dense option.  With all the fibre and low calorie density this meal would be great for someone looking for fat loss.


net carbs

insulin load carb insulin fat protein fibre
61g 72g 85% 12% 17%


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Marty Kendall

  • Lee says:

    Just had a thought as I skimmed your post about the tortilla, thinking about substituting lettuce for it, as I do for buns with burgers, and then the reality of the messiness of doing that.

    We need bigger sheets of dried seaweed! Circular ones. No more tortillas or wraps. (Gluten free as well–a two fer!)

    Come on, entrepreneurs! Meet this need.

  • Wenchypoo says:

    Maybe Gen Yers and Millenials aren’t broken…but I sure am!

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