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Tag Archives for " carbohydrates "

nutrient dense insulinogenic foods for bodybuilding

As well as identifying nutrient dense diabetic friendly foods, we can use the food insulin index to highlight more insulinogenic nutrient dense higher energy density foods for use by athletes or people wanting gain weight. This article highlights more insulinogenic nutrient dense foods that could be used by metabolically healthy people to strategically “carb up” before events, to […]

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fine tuning your diet to suit your goals – Wendy

There is no single dietary template that works for everyone. Different individuals have particular needs and goals, and nutrition should be adjusted accordingly. It can be useful to compare how your diet stacks up against other dietary approaches to identify where you might further refine and improve your diet. The insulin load of your diet […]

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the cost of going low carb

Analysis of the USDA Cost of Food at Home database shows that fat is the cheapest macronutrient. Protein is the most expensive macronutrient, however a reduced carbohydrate diet does not necessarily require an increase in protein. Reducing the amount of carbohydrate and increasing the amount of fat in your diet is the most effective way […]

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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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your personalised food ranking system

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 […]

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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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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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