energy density, food hyper-palatability and reverse engineering optimal foraging theory
In Robb Wolf’s new book Wired to Eat he talks about the dilemma of optimal foraging theory (OFT) and how it’s a miracle in our modern environment that even more of us aren’t fat, sick and nearly dead.[1] But what is optimal foraging theory[2]? In essence, it is the concept that we’re programmed to hunt and […]
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a fresh perspective on nutrition
Warning: This post is a celebration of how data analysis can help us understand how to optimise our nutrition to suit different goals. It may contain novel ideas based on large amounts of data. I was flattered when Chris Green (@heuristics) recently posted a graphical presentation of the food insulin index and my nutrient […]
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are exogenous ketones right for you?
the truth on benefits and side effects of exogenous ketones and how to make endogenous ketones at home
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the most nutritious low carb meals
If you are struggling with insulin resistance or diabetes you need to reduce the insulin load of your meals to achieve normal blood glucose levels. But at the same time, you also need to maximise the nutrient density of the food you eat. After analysing more than 400 meals I have listed below the highest ranking […]
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optimal foods for different goals
A number of attempts have been made to rank foods based on their nutrient density or some other measure. Useful parameters that can be used to optimal foods for different goals include: nutrient density / calorie, nutrient density / cost, nutrient density / weight, fibre / calorie, fibre / weight, calorie / weight, cost / […]
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the food insulin index v2
It’s generally difficult for healthy people to eat too much protein. However the fact that protein requires some insulin to metabolise is an important consideration for people who need to inject extra to keep their blood glucose levels stable. A better understanding of the insulin response to various foods would be useful for diabetics calculating their […]
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the intimate relationship between carbohydrates, protein, insulin, fibre, fat, sugar and nutrient density exposed!
The food insulin index data demonstrates that the carbohydrate content of your food does not accurately predict insulin response. Protein requires about half as much insulin as carbohydrate. Indigestible fibre from whole foods tends to have a minimal influence on our glucose and insulin response. Dietary fat does not require a significant amount of insulin. […]
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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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glycemic load versus insulin load
The glycemic index (GI) compares the rise in blood sugar for a particular food relative to glucose. The theory goes that it is better to eat low glycemic index carbohydrates that will not raise our blood sugar too much and will take longer to digest. Building on the glycemic index is the concept of glycemic load which […]
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is the insulin response to protein dose dependent?
The observation that protein requires insulin initially appears to conflict with a number of studies and anecdotal evidence that suggest protein does not have a significant effect on blood sugar. [1] [2] [3] I think there are two issues to consider. Firstly, a healthy non-diabetic will be able to deal with the blood glucose rise caused by gluconeogenesis […]
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