SCIENCE EPISODE
Who are the hacks for?
These scientific hacks reduce glucose spikes in everyone: people with and without diabetes. They help improve: cravings for sugar, energy levels, bloating, constant hunger, brain fog, inflammation, and hormones.
Hack 1: Eat your food in the right order
The right order to eat our food in to minimize a meal’s glucose spike is:
1. Fiber (vegetables)
2. Protein and fats
3. Starches and sugars.
Hack 2: Have a veggie starter once a day
Veggie starters reduce the glucose spike of the meal that follows them. The objective is for the veggie starter to make up about 30% of the meal.
Hack 3: Stop counting calories
Counting calories doesn’t necessarily improve health outcomes. And all calories are not equal: calories derived from fructose are more detrimental than those from glucose.
Hack 4: Have a savoury breakfast
A savoury breakfast is composed of protein (the centerpiece), fat, "ber (if possible), optional starches, and nothing sweet except optional whole fruit (just for taste).
Hack 5: Have any type of sugar, they're all the same
All sugar is made of glucose and fructose. They all have the same impact on our body, so have the one you prefer.
Hack 6: Pick dessert over a sweet snack
If we want to eat something sweet, it’s be#er for our glucose to have it as desse! after a meal than as a snack between meals.
Hack 7: Have one tablespoon of vinegar before sweet or starchy meals
Vinegar can be taken as 1 tablespoon in a tall glass of water (with a straw), or as a salad dressing, ideally up to 20 minutes before a meal. This reduces the spike of your meal by up to 30%.
Hack 8: After you eat, move
After your meals, when you can, use your muscles for 10 minutes to reduce the glucose spike of the meal. Examples: walking, tidying your house, doing calf raises, etc.
Hack 9: if you have to snack, go savoury
Sweet snacks give us pleasure, savoury snacks give us energy. Savoury snacks include proteins, healthy fats, and fiber.
Hack 10: Put clothing on your carbs
Putting “clothes” on our carbs means adding protein, fat, or fiber to starches and sugars. This reduces the speed of glucose absorption in our body.