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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ketosis… the cure for diabetes?

A reduced insulin load diet will lead to normalised blood sugars and improved insulin sensitivity. A reduced insulin load diet can be achieved by reducing carbohydrates, moderating protein and choosing higher fibre foods. Intermittent fasting also reduces insulin load. Measuring your blood sugars is a simple and cost effective way to check that your metabolic health is on track. […]

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what are normal blood glucose and ketone levels?

Elevated insulin and blood glucose levels are associated with a wide range of health issues including obesity, mental health, cancer, cardiovascular disease, and stroke. “Normal” blood sugars are not necessarily optimal for long-term health. Most people are somewhere on the spectrum between optimal blood sugars and full-blown Type 2 Diabetes. Maintaining blood sugars closer to optimum […]

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