One of the limitations of the food insulin index data is that the tests were undertaken over a period of three hours, while protein takes a lot longer to fully digest. As shown in the chart below (from Andreas Einfeldt / Diet Doctor) simple carbohydrates cause blood sugar to rise and fall quickly, however slower digesting protein causes a […]Continue reading
Quantification of insulin demand is of particular interest for type 1 diabetics who have to inject insulin to manage their blood sugars. Before diagnosis, a type 1 diabetic whose pancreas is failing will have extremely high blood glucose levels and lose weight fast because they can’t access the sugar that they’re eating without insulin. Without insulin the […]Continue reading
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.Continue reading
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 […]Continue reading
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 […]Continue reading