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fibre on a ketogenic diet

High fibre foods are often high in carbohydrates which can be problematic for people with diabetes or those trying to achieve ketosis. People aiming for a low carbohydrate diet often avoid all carbohydrates, including fibre, however this may not be optimal for gut health or overall nutrition in the long term. This article highlights nutrient […]

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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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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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are dairy and red meat uniquely insulinogenic?

The original 1997 paper by Susan Holt et al [1] looking at the food insulin index suggested that dairy and meat proteins may be more insulinogenic than vegetable proteins.  The problem with this study was that 38 data points weren’t really enough to draw a meaningful conclusion. You may have also heard it said that “diary […]

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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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how do you like your veggies… cooked or raw?

So what effect does cooking have on veggies?  Is raw better than cooked when it comes to fibre and insulin demand? To help us understand the effect of cooking the table below shows a comparison of the fibre in a selection of one hundred grams of cooked and raw vegetables. food raw cooked carbs fibre […]

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fibre… net carbs or total carbs?

Looking at the foods sitting above the trend line the chart below it appears that the foods with the greatest insulin response compared to what would be predicted by carbohydrate and protein tend to be the ones that are more processed such as ice-cream, baked beans, pancakes and Jelly Beans. On the lower side of […]

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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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