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Written by: Louise Calderwood | April 27, 2023

Pets, Animal nutrition

A few years ago, I was out for a walk with my dog Sherman on a late summer day along a quiet road and came across a friend repairing the fortress-like fence around her vegetable garden.

Woodchuck after the greens again? I asked. NO! she replied, clearly agitated, The darn dog ate my carrots, its the second planting I have lost this year.

Dogs are willing vegetable eaters? It turns out that many dogs will snitch vegetables and berries right out of gardens and can thrive on vegetarian or even vegan diets. This got me to thinking: what are the advantages of vegan diets for dogs and what considerations need to be made in diet formulation?

Domesticated dogs began their divergence from wolves around 20,000 to 40,000 years ago, likely when they started eating more vegetation and adapting to eating tidbits from the diets of their human cohorts. Genetic testing of the gut microbiome from dogs living about 3,500 years ago in Solarero, Italy, suggests that they ate diets rich in starches. Proteins in the bones of dogs at an archaeological site near Barcelona, Spain, suggest that many were fed diets of cereal grains, like millet. Even modern wolves, which clearly prefer animal-based diets, eat some plant materials as they consume the digestive tracts of their prey.

But a vegan diet? Can it be done? How can dogs adapt to eating foods so far removed from their preferred diet of meat?

While dogs dietary requirements of 18% protein and 5% fat can most easily be met by a diet rich in meat, poultry, fish, eggs and dairy products, these baseline requirements can also be met using fruits, vegetables, legumes, nuts and grains. In some cases, veterinarians may suggest feeding vegan diets to support dogs suffering from health issues, such as pancreatitis or diagnosed food allergies such as dairy or eggs. Careful supplementation can assure that the required mix of amino acids, vitamins and minerals are included in the diet to assure that dogs maintain long and active lives.

Because dogs have evolved to eat diets high in animal-based nutrients, special care needs to be taken in the formulation of vegan diets. Notably, there is a concern for vitamin deficiencies, especially vitamin D3, which is required to support a healthy coat and skin and is only found in animal sources. Vegan diets also require careful formulation to avoid deficiencies in vitamin B, phosphorous, iron, calcium and certain essential amino acids, such as taurine and l-carnitine.

The biggest risk of a vegan diet is that it might not provide enough of the right nutrients for healthy dogs.

If owners choose to feed vegan diets to their canine pets, it is best to do so in close consultation with a veterinarian, as there is currently a lack of robust data mapping the health consequences of vegan diets fed to many dogs over multiple years. While proponents of vegan diets claim benefits, such as anti-inflammatory properties that help relieve joint pain and reduced calories to promote weight management, there are risks associated with deficiencies of key nutrients. Extra monitoring is recommended if the diets are fed to growing puppies or gestating or lactating dogs.

Pet owners should weigh the environmental benefits of feeding vegan dog foods. Most of the animal-based ingredients found in dog foods are wholesome and nutritious portions of livestock, poultry and fish that are normally not found on dinner plates in the United States. By using these quality ingredients in pet foods, the total environmental footprint of the meat-based foods are significantly reduced. The water, land and carbon footprint of growing and transporting large quantities of perishable fruit and vegetables has an environmental impact far larger than what is commonly recognized.

In other words, using these animal-based ingredients in doggie diets helps ensure proper nutrition and reduce food waste win-win!

As I wrapped up my visit with my neighbor, I shared that I used to have a similar problem with Sherman getting after my hens. We laughed at the memory of Sherm transplanting some angry hens in his exuberant puppy days. As I walked away, it occurred to me that I had never had to fence a dog out of a vegetable garden. Rather, the decidedly carnivorous Sherman keeps vegetable stealing varmints in check around my house.

Read more here:
Dogs and Vegan Diets: Can It Work? - American Feed Industry Association

There is an endless amount of conflicting information about multivitamins. Some doctors say they are great for daily health; others say they are a waste of money and that you end up just excreting out what your body doesnt need.

Should You Take a Multivitamin?

Our health is affected by a number of factors, including stress, lifestyle, diet, exercise, environment, genetics, and socioeconomics. Everyones health needs are different. Furthermore, different levels of education or economic status may hinder positive health outcomes. Those who work two jobs just to keep their finances afloat will have very different health determinants than those who have the means and access to chefs, trainers, supplements, and medical or homeopathic professionals. Alternately, those with the means may not have the education needed to address health issues. A newly diagnosed diabetic may struggle with food choices, for instance.

By understanding yourself, you can choose what to do to support your short- and long-term health. It is key to be aware of your body and its needs, where your diet may fall short in nutrients, or where you need more support. Its best to discuss your health needs with your chosen health professional whenever possible.

Know Yourself, Find the Right Supplement

A multivitamin wont replace a healthy diet or alleviate stress, but there is some benefit to targeted vitamin therapy. Supplementing diets and foods has a long history, such as using iodized salt to help prevent worldwide iodine deficiencies. Magnesium supplementation is also a growing topic today as global soil degradation robs todays food sources of adequate magnesium. Lack of magnesium can hinder a persons ability to recover from athletic training or sleep through the night.

Its important to figure out what supplements your body needs, but its also important to understand that nutrient absorption varies from person to person. For instance, most people find that vitamin D absorbs better topically, but in some people, an oral pill or drops works better.

Finding your ideal supplements may require some experimentation to find what works for you. It is also a good idea to research which supplements to pair with each other as well as which ones to avoid taking together.

What Are Essential Vitamins?

Your body needs 13 essential vitamins: vitamins A, C, D, E, K, and the B vitamins (thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9), and cobalamin (B12).

A, D, E, and K are fat-soluble vitamins stored in the bodys fatty tissues. As for the remaining nine vitamins, they are water-soluble and must be replenished regularly since they are excreted in the urine. Only vitamin B12 is stored in the liver as a water-soluble vitamin.

At right is a list of essential vitamins, their roles, and where to find them.

Different Diets Present Different Nutritional Challenges

Those on vegan and vegetarian diets often need to supplement with certain nutrients to maintain a balanced diet. B12 is the most important one as its challenging to get through plant-based sources. Low B12 levels can cause anemia, so its imperative that vegans and vegetarians source B12 from foods such as fortified plant milks, nutritional yeast, and plant yogurt, or use a daily supplement.

Multivitamins and Supplements Support Lifestyle Changes

Some people believe they can treat a symptom or problem by taking a multivitamin containing useful nutrients. However, a supplement is not a panacea.

Multivitamins are a preventative measure, ensuring that your body never lacks certain nutrients needed to support the best functioning of your body. Furthermore, if youre experiencing an issue and take vitamins to correct the issue, it is likely that youll need to take this vitamin for life to reap the benefits and keep symptoms at bay.

For example, if you decide to switch your diet to a vegan one, you will need to supplement with B12. You cant just take B12 for the first few weeks and be done with it. You must keep it up so you dont end up with anemia.

The Bottom Line

Its up to you and your doctor to decide whether or not you should take a multivitamin based on your unique health needs. No matter what you do, remember what vitamins can and cant do. A vitamin cannot substitute a healthy, well-balanced diet. Balance is key, and vitamins can help ensure you are getting all the nutrients you need.

The bottom line? Pay attention to what your body is telling you about what it needs. Having trouble sleeping due to stress or tense muscles? Try taking a magnesium supplement before bed. Does your mood suffer in the winter? Try taking a daily dose of vitamin D from September through to the spring. Keeping track of where your body requires support may take a little trial and error. It doesnt hurt to keep notes and present them to your health professional to figure out where you need help.

Multivitamins pose little risk, so many doctors recommend taking one daily. However, multivitamins have some limitations. Although multivitamins contain many nutrients, your body may not need them all. You should always supplement with specific nutrients if you have a nutrient deficiency. By rebalancing your body, you can achieve your health goals more effectively. And, as always, before supplementing, try to focus on eating a nutritious diet first.

About the Author

Robert Jennison has over 10 years of experience in the health and wellness space and is the founder of ActiveCare Nutrition. His involvement includes everything from product development and branding to digital strategy and quality assurance. ActiveCare Nutrition is an all-in-one, multifunctional supplement brand focusing on balanced health and nutrition, organically sourced ingredients, and functionality.

Originally posted here:
The never-ending vitamin debate: Do multivitamins work? - Nutritional Outlook

What you eat plays a major role in maintaining heart health, but with so many buzzy diets out there, it can be hard to determine how to best support one of the most important organs in our body.

Thankfully, the American Heart Association evaluated the 10 most popular diets and ranked them based on which eating patterns "promote heart health much better than others."

Each of the diets were graded on a scale of 1 to 100, based on factors like:

When the scores were tallied up, there was only one diet that received a perfect score: the DASH eating plan. DASH stands for "Dietary Approaches to Stop Hypertension."

"This eating pattern is low in salt, added sugar, tropical oil, alcohol and processed foods and high in non-starchy vegetables, fruits, whole grains and legumes," AHA said in their statement.

These are the do's and don'ts of the DASH eating plan, according to the National Heart, Lung and Blood Institute within the NIH.

Remember to eat foods that are low in sodium and saturated and trans fats, the NIH states. And up your intake of foods that are high in fiber, protein, potassium, calcium and magnesium.

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The No. 1 diet for heart health is the DASH eating planhere's how it works - CNBC

Corporate wellness has never been more important than it is today. As companies strive to increase productivity, retain top talent, and promote a healthy work-life balance, they are turning to corporate wellness consultants to guide them towards success. These consultants are experts in their field and work tirelessly to ensure that employees have access to the resources they need to live healthy and fulfilling lives.

In this article, we will highlight some of the top corporate wellness consultants making a lasting impact on the industry.

Jonathan Edelheit is Chairman & Co-founder of Global Healthcare Resources, the leading consulting firm with self-funded employers, brokers, and counsultants. As Co-founder of HEALTHCARE REVOLUTION, the industry-leading event that brings together the most innovative healthcare professionals from around the world, he heads up one of the largest conferences in health. Prior to his role at the GHR, Mr. Edelheit ran one of the leading healthcare administrators in the US. Mr. Edelheit is a frequent resource for media in US health insurance and medical tourism and has been featured and mentioned hundreds of times in national and international news outlets.

Mr. Edelheit is at the center of a corporate network connecting over 1 million of professionals. Through his determined efforts and resolute conversations with C-Suite executives of Health Insurance Companies, Healthcare Program Providers, Employers, International Corporations, Brokers, and Governments in the US and abroad, Mr. Edelheit raises the bar on innovation and disruption strategies for businesses and consumers. You can reach out to Jonathan via this link: https://www.globalhealthcareresources.com/wellnessconsulting

Dr. Dee Edington is another titan in the world of corporate wellness. He is the Founder and Chairman of Edington Associates LLC and has worked with countless companies to help them improve the health and well-being of their employees. Dr. Edington is a passionate advocate for preventative care and encourages companies to focus on keeping their employees healthy instead of just treating illness.

Dr. David Katz is the Founder and CEO of Diet ID, a company that helps individuals and organizations improve their diets. He is also the Founder of the True Health Initiative, a non-profit organization dedicated to promoting healthy living. Dr. Katz has been recognized as one of the most influential people in health and wellness and is a sought-after speaker on the topic.

Dr. Ronesh Sinha is a physician and corporate wellness consultant who focuses on helping companies improve the health of their employees through diet and lifestyle changes. He is the author of "The South Asian Health Solution" and has been featured in numerous media outlets, including The Wall Street Journal and NPR.

Dr. Mark Hyman is a functional medicine practitioner and the Director of the Cleveland Clinic Center for Functional Medicine. He is also the Founder and Director of The UltraWellness Center, a comprehensive health and wellness center that focuses on prevention and lifestyle changes. Dr. Hyman is a New York Times bestselling author and has been featured on numerous TV shows, including The Dr. Oz Show and The Today Show.

Dr. Michael Roizen is the Chief Wellness Officer at the Cleveland Clinic and is a leading expert on preventative health. He has written several books on the topic, including "RealAge: Are You as Young as You Can Be?" and "The RealAge Diet". Dr. Roizen has also been featured in numerous media outlets, including The Oprah Winfrey Show and The Dr. Oz Show.

Dr. Ken Pelletier is a clinical professor of medicine at the University of California, San Francisco and a pioneer in the field of integrative medicine. He has worked with many organizations to develop wellness programs that incorporate both traditional and alternative approaches to healthcare. Dr. Pelletier is the author of several books, including "The Best Alternative Medicine" and "The New Medicine".

Dr. Laura Putnam is the CEO and founder of Motion Infusion, a consulting firm that specializes in workplace wellness. She is the author of "Workplace Wellness That Works" and has been featured in numerous media outlets, including The Wall Street Journal and Forbes. Dr. Putnam is also a highly sought-after speaker on the topic of workplace wellness.

Dr. Richard Carmona is a physician and former Surgeon General of the United States. He is currently the Chief of Health Innovations at Canyon Ranch and serves on several boards, including the Gallup Well-Being Index. Dr. Carmona is a passionate advocate for preventative healthcare and has been recognized for his work in promoting healthy lifestyles.

Dr. Mark Pettus is the Director of Medical Education and Population Health at Berkshire Health Systems and is a board-certified internist and nephrologist. He is the author of "The Savvy Patient" and "It's All in Your Head: Change Your Mind, Change Your Health". Dr. Pettus is also a sought-after speaker on the topic of lifestyle medicine and the importance of incorporating healthy habits into daily life.

These consultants and many others are dedicated to helping organizations create healthier work environments and promote employee wellness. They offer a range of services, including program development, training and education, and coaching and support. By working with these experts, businesses can implement effective wellness programs that promote healthy habits and lead to a more productive and engaged workforce.

The Corporate Health & Wellness Association's Certified Corporate Wellness Specialist program is an excellent resource for those interested in pursuing a career in corporate wellness. This program provides comprehensive training and certification for individuals who want to become experts in the field and make a lasting impact on their organization's wellness initiatives. With the help of this program, individuals can gain the knowledge and skills they need to lead successful wellness programs and promote healthy habits among employees.

Corporate wellness consultants are critical to creating healthy and productive work environments. As the demand for workplace wellness programs continues to grow, these experts will play an even more significant role in guiding organizations towards a healthier future. By working with a corporate wellness consultant and investing in employee health and wellness, businesses can improve productivity, reduce healthcare costs, and create a positive and supportive work culture. To learn more about how corporate wellness programs can benefit your organization, consider reaching out to a consultant or attending industry events such as the Corporate Health & Wellness Association's annual Corporate Wellness Conference. By staying informed and engaged with the latest trends and developments in the field, you can make informed decisions that will help your employees thrive. And by enrolling in the Certified Corporate Wellness Specialist program, you can gain the expertise necessary to become a leader in corporate wellness and make a lasting impact on the health and well-being of your organization. Visit https://www.corporatewellnesscertification.com/ to learn more and take the first step towards becoming a champion of employee health today.

The rest is here:
The Champions of Employee Health: Top Corporate Wellness ... - Corporate Wellness Magazine

One of the fittest players on the field, cricketer Virat Kohli says his food choices to keep fit are rather straight and simple boiled, steamed, barely pan-fried on occasion and a dash of olive oil dribbled over salads. This compliance is what doctors recommend for all Indians, who are fighting a severe disease burden, particularly of the heart and diabetes. So, is there a way of reworking our diets with less oil and avoiding the excess amounts we use in our cooking? How much and what kind of oil works best for us? There are several ways by which we can minimise oil in our diet by following some simple steps in our day-to-day life. This goes beyond using less oil in our daily diet, says Dr Sonia Gandhi, Head, Department of Clinical Nutrition and Dietetics, Fortis Hospital, Mohali.

EXPAND THE SCOPE BEYOND JUST OIL AS A COOKING MEDIUM

Replace full-cream milk and milk products with low-fat alternatives, use oil sparingly in cooking by using non-stick utensils, have lean cuts of chicken and fish, egg whites instead of red meat and whole eggs as non-vegetarian protein sources. Avoid or control bakery foods, sweets, ice-cream, mayonnaise, margarine, cheese, processed and fried foods and define the limit of nuts or seeds in the diet instead of using them as free foods, recommends Dr Gandhi.

Alternate methods of cooking like grilling, steaming or baking with less oil do not really take away from the flavour profile of the food a whole lot. Rather, they keep their nutrient value intact than any other cooking process in which a lot of oil is used and drowns the delicateness, subtlety and the value of nutrients. You should use a minimum of 15 ml (just about a tablespoon) and a maximum of 25 ml (just slightly over a tablespoon) on an average of visible fat/oils daily in your diet as per individual requirement, she says.

A balanced diet, adds Dr Gandhi, starts with a plateful of health, which means apportioning foods the right way. A balanced diet must have varied food groups as per specific requirements with adequate fibre and probiotic foods, which can help in maintaining gut microbiota. So, include more fruits and vegetables, whole grains, unsaturated fatty acids and keep your diet low on processed meats, fats, trans-fats, sugary drinks and sodium, she adds.

WHAT KIND OF OIL IS TO BE USED?

Apart from controlling the quantity of oil in the diet, Dr Gandhi says different oils are recommended to fulfill everyday needs. There has to be an appropriate mix of oils rich in monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA) and saturated fatty acids (SFA) according to scientific guidelines (1.3: 1:1) of total fat intake and essential fatty acids like omega n-6 to omega n-3 ratio (4:1) for overall health. Saturated fat includes ghee, butter, coconut oil and should be 8-10 per cent of the total daily calories. Polyunsaturated fat includes sunflower, soybean, safflower, corn, walnuts and flaxseeds and should not again exceed 8-10 per cent of total calories. Monounsaturated fat includes rice bran, mustard, olive, groundnut and canola oils and should be 13-14 per cent of the days total caloric intake. Trans fats present in processed foods should be avoided altogether, adds Dr Gandhi.

Some studies point to coconut oil having a high saturated fat content but some argue that this isnt the same as the saturated fat found in red meat. However, coconut oil has a high amount of medium-chain fatty acids, which are harder for the body to convert into stored fat. A study has also found that your LDL cholesterol could rise if you are having a lot of coconut oil. So, unless you are using small quantities of virgin coconut oil for specific dietary habits or have checked with your dietician about the exact amount you can have at certain times, within recommended limits, do not indulge in it. Even mustard oil is to be had in moderation.

HOW DO WE UNKNOWINGLY CONSUME TRANS FATS?

Prof Sonu Goel, Department of Community Medicine and School of Public Health, PGIMER, Chandigarh says that there is an increase in the intake of trans-fats among people in the form of sweets, frozen and fried food, cakes, and cookies and this increases our risk of hypertension, cardiovascular diseases and diabetes. As per the World Health Organisation (WHO) recommendations, the total trans-fat intake should be limited to less than one per cent of our total energy intake, which translates to less than 2.2 g/day with a 2,000-calorie diet. Trans fats, better known as bad fats, have been proven as one of the major risk factors for cardiovascular diseases worldwide. Industrially- produced, partially hydrogenated oils are easily available in the market and are often used as a replacement for butter. Hydrogenated vegetable oil in the form of vanaspati is consumed in large quantities and is known to have the highest content of trans fat. Trans fats, says Prof Goel, is also present in sweets in the form of partially hydrogenated oils and other foods high in trans-fats that include shortening, microwave popcorn, frozen pizza, refrigerated dough, biscuits and rolls, fried foods, doughnuts, stick margarine and so on. Thats why, the doctor says, it is important to read the labels on foods carefully, and if the list includes shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oilthe food has trans-fats. Also, trans-fats, according to the doctor, are formed during partial hydrogenation, the addition of chemicals, a process that creates fats. The benefit is for the manufacturers as the food has a longer shelf life and can be reheated several times without it breaking down, explains Dr Goel.

USE COLD-PRESSED OILS

Dr Gandhi says these are extracted by just pressing the seeds and there is no processing involved. The natural nutrients, texture and aroma remain intact. It takes longer and yields less but these oils can be safely used when used in moderation and according to their caloric yields, she adds. Many Indian households use ghee in their daily cooking. Is it better than oil? Ghee, cautions Dr Gandhi, is saturated fat and can be used as per the percentage of total calories only and ratio of varied fatty acids. Other oils need to be adjusted to fulfill the MUFA and PUFA requirements along with controlled amounts of seeds and nuts. Apart from adding to our weight, eating too much fat can cause hypertension, atherosclerosis, heart attack, stroke, respiratory disorders, joint and knee disorders, digestive problems like stomach pain, bloating, nausea, diarrhea, fatty liver and many other weight related ailments.

The important point to consider is the smoke points of each oil. Some oils heat up faster than others, and at the highest point, they could catch fire, burn and break down into harmful chemicals. So, the idea is to choose the oil according to its smoke point and the cooking technique. Usually sauting, shallow or pan frying can be done with a low smoke point. However, you need oils with a high smoke point for deep frying. And using olive oil which has a low smoke point wont help in frying, it will become toxic, say experts. Thats why if we really want to avail the virtues of extra virgin olive oil, which contains more antioxidants because olives are cold-pressed within 24 hours of picking, it is best had raw, dribbled over salads and foods. Just the way Kohli likes it.

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Virat Kohli says he uses olive oil only in salads: Can steamed, boiled and pan-fried food work for you too? - The Indian Express

An endoscopic procedure that makes changes to the lining of the small intestine could reduce the need for insulin for some people with type 2 diabetes, according to a study presented at Digestive Disease Week 2023.

In their study, researchers used a one-hour endoscopic procedure that delivered electrical pulses to the duodenum, a portion of the small intestine lining located right below the stomach.

This is an early-stage study that hasnt been published yet in a peer-reviewed journal. The research was funded by Endogenex, the company that owns the technology used in the procedure.

If this therapy is proven effective, it could eliminate the need for medication or insulin, or potentially prevent disease progression so it does not lead to organ failure and other debilitating conditions, Dr. Luke Putman, a lead investigator of the study and a gastrointestinal surgeon at Keck Medicine of USC in California, said in a press release.

In the study, 14 participants underwent the hour-long outpatient procedure.

They then followed a calorie-controlled liquid diet for the next two weeks. Afterward, they were started on the weight-loss drug semaglutide, which was titrated up to a dose of 1 mg per week.

The U.S. Food and Drug Administration approved Wegovy (a semaglutide) in 2021 for chronic weight management in people who are overweight or have obesity and at least one additional condition, such as high blood pressure or type 2 diabetes.

The researchers noted that people taking semaglutide can sometimes stop taking insulin, but this usually occurs in only about 20% of patients.

In the current study, the researchers reported that 86% (12 out of the 14 participants) maintained glycemic control during the one-year follow-up.

They said this suggests the endoscopic procedure, not just the semaglutide, provided continued improvement.

The scientists hypothesize that chronic exposure to a high-sugar, high-caloric diet could result in a still unknown change to the lining of the duodenum, causing the body to be resistant to its insulin.

They said rejuvenating the tissue might improve the bodys ability to respond to insulin, especially in people with type 2 diabetes who still produce some insulin.

Dr. Rudolph Bedford, a gastroenterologist at Providence Saint Johns Health Center in California who was not involved in the study, agrees with the hypothesis.

In my experience, I have seen that high-sugar, high-calorie diets damage the cells in the small intestine, he told Medical News Today. This procedure might work because it damages the lining of the duodenum and new, healthy cells grow in their place. The hope is that these cells can better respond to insulin. Of course, changes in the diet to reduce sugar intake are important to keep the cells healthy.

The scientists plan to work on a double-blind, randomized control study next.

Before we can take action on this information, we need more clinical data, Bedford said. Although I was aware of the study and have heard the hypothesis before, we need more information. It is still early in this process, and it could be years before we know one way or another whether this procedure will work. But overall, it is very exciting and holds great promise.

Dr. Mir Ali, a bariatric surgeon and medical director at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in California who also was not involved in the study, agrees that additional research is needed.

Definitely, we need to see results on more people; 14 patients does not provide us with a good background, Ali told Medical News Today.

The surgery might be a good step, Ali said. However, if we arent treating the underlying cause, it isnt going to help. For example, if someone has diabetes and is overweight, we should treat the excess weight. Otherwise, the treatment doesnt help much because the weight remains and can continue to cause insulin resistance.

Focusing on maintaining a healthy weight is most important, he added. This can greatly reduce the risk of diabetes and other weight-related illnesses.

Experts say you can reduce your risk of developing type 2 diabetes by changing lifestyle habits. Losing even a small amount of weight and getting more physically active can help, according to the Centers for Disease Control and Prevention.

Anne Danahy, a registered dietitian and nutritionist specializing in disease prevention and management, provided Medical News Today with some tips for reducing your risk of developing diabetes:

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Type 2 diabetes: Endoscopic procedure may reduce the need for ... - Medical News Today

Jessie Inchausp loves graphs. On a bright day in mid-March, while drinking tea in the courtyard of a hotel on the west side of Manhattan, the biochemist turned nutrition writer AirDropped me a chart tracking her Instagram follower count over the last three years. The line seemed to skim the ground, its growth so modest that it hardly registered on the graph until, in 2021, a breath of space appeared below one of the dots. Liftoff. Inchausps account reached 321,721 followers one year ago, then started to climb a little faster, maintaining a smooth upward trajectory to her current 1.9 million followers.

Considering the striking number of people I follow on Instagram who also follow Inchausp, better known as the Glucose Goddess on the platform, I had expected something much more dramatic. Instagram is very slow and very steady, she says. There arent that many spikes.

Not that many spikes happens to be the central aim of Inchausps work. She has built a career talking about the importance of keeping ones blood glucose levels relatively stable. Many people are aware that big spikes and dips can lead to insulin resistance and Type 2 diabetes; Inchausp tells her audience they can also cause or worsen constant hunger, fatigue, migraines, acne, heart disease, and polycystic ovary syndrome, among other health concerns. (Content warning: This article discusses diets and eating disorders.)

Inchausps first book, Glucose Revolution, goes into great detail on the science of glucose in the body, with a 32-page appendix of scientific literature, and comes to deliberately simple conclusions. Eat your veggies before your carbs, for instance. Have dessert after a meal rather than a sweet snack on its own. Go for a walk after eating. Take a shot of apple cider vinegar before a carb-heavy meal. (That one sounds weird. The acetic acid in vinegar slows the process of starches breakdown into glucose and also helps our muscles absorb it more quickly, she explains.) A typical Glucose Goddess Instagram post shows the blood glucose levels of Inchausp or another person on her team after eating two different meals: pasta by itself (bigger curve) versus pasta after eating an artichoke salad (smaller curve), for instance. Its easy to grasp the difference.

Im not actually saying anything thats super groundbreaking, Inchausp tells me. She believes that the specificity of her approach the scientific studies, the graphs pulled from her own data, the actionable hacks helps motivate change. Moreover, she offers a reason to eat artichokes that has nothing to do with their cleanness or their caloric density, or any other construct that has tormented dieters over the years, and a way to eat artichokes thats not about denying oneself tastier foods. Inchausp stresses that she eats chocolate cake, ice cream, and crepes shes French and that her method often involves eating more food than before, not less.

Her fans tell me they like her method because its hacks are simple and achievable, because she cites peer-reviewed scientific papers, and because she doesnt foreground weight loss in her messaging. In a health and food culture that tends toward extremes, Inchausp appears to have found a sweet spot: Her dietary suggestions arent punishing, but she still offers clear guidelines. One person I know, who found Inchausps hacks useful in managing gestational diabetes, expressed disillusionment with the popular notion of intuitive eating and wellness messaging about simply listening to ones body. Not everyone is in tune with their body, for a variety of reasons, she told me. People want concrete tools to feel better than they do.

Inchausps method appeals to those who recognize that as fraught as food can be, it affects their mood and health. They want a framework for talking about it, something that seems realistic, sustainable, and not too crazy. As one person put it to me: She seems to have cornered the rational market for normal people.

For some outspoken critics of diet culture, her approach is hitting the mark. The actor Jameela Jamil, who has spoken publicly about her history of disordered eating, hosted Inchausp on her I Weigh podcast in January, after using her hacks to cope with hormonal imbalances and extreme fatigue. (Its currently the podcasts most-listened-to and most-shared episode of 2023.)

Shes not about restriction, Jamil wrote in an email, when I asked how Inchausps work is different from others in the food, health, and wellness space. If anything I now eat more, and havent given up dessert. Im just more thoughtful about the order in which I eat what I want to eat, intuitively. Shes not dogmatic or fear mongering. She doesnt use cult-like language. Shes just breaking down the realities of not living a life of balance. And thats something that is very necessary given that the American diet is unlike any country Ive ever been to. The amount of sugar in the food is unheard of anywhere else Ive ever lived. Which leads to so many health issues down the line. She educates without punishing or demonizing and I think thats great.

Inchausp, who is 30, has big ambitions, starting with a new book out in May, The Glucose Goddess Method, which functions as a four-week on-ramp to implementing her hacks, complete with recipes. The book is more playful than her last one. It includes, among other graphics, a fairy version of Inchausp wearing kale-shaped wings. (She calls her visual aesthetic the baby of Einstein and Kim Kardashian.) She hopes to set up a video studio after the book is out, and shes working on her first product, which is currently top-secret. Shes launching courses this summer, including a certification designed for nutritionists, doctors, nurses, coaches, and parents.

One of Inchausps signature hacks is to eat vegetables before carbohydrates.

Inchausp looks like someone who could make it as a wellness influencer: Shes tall, thin, and great on camera, with a dimpled smile and a stylish bleached mullet. But, she says, I dont see myself as an influencer. I see myself as a teacher, and Instagram is one of my channels. She avoids sharing her personal life online and turns down the brand partnerships and collaborations that come her way. She doesnt trust scientific papers funded by corporations, after all. If one of my graphs is sponsored, how do you trust it? she says.

Still, blood glucose management is of undeniable interest to the wellness community at the moment. Gwyneth Paltrow instigated a feverish media cycle when she detailed following a diet, designed in part to avoid blood glucose spikes, that seemed to include little more than coffee, celery juice, and bone broth before dinner. (She later explained that her diet, which includes more than bone broth, is intended to manage chronic illness.) Although Inchausp believes most people would benefit from flattening their glucose curves, she is particularly impassioned about reaching those facing health outcomes much worse than an afternoon energy slump.

People are dying. [Close to] 1 billion people in the world have Type 2 diabetes or prediabetes. Thats a lot of f*cking people who are going to live shorter lives, not feel good, not be able to play with their grandkids, feel depressed, feel sad, feel lonely, she says, citing numbers from the International Diabetes Federation. I want to help those people, you know?

The glucose business began for Inchausp in 2018, while she was working as a product manager at the Bay Area-based genetics company 23andMe. Born in the French surf town of Biarritz, Inchausp grew up in Paris, where she had what she describes as an easy, simple childhood. She was good in school, a perfect parent-pleaser until she moved to London for her undergraduate degree at Kings College. There, she began to rebel in all the classic ways: black clothing, her first tattoo, nights out at the club. I thought I was so cool, Inchausp says.

That freewheeling period came to a swift end on a vacation in Hawaii, when, at 19, Inchausp broke her spine jumping into the water from the top of a waterfall, requiring major surgery. The trauma left her with what was later diagnosed as depersonalization-derealization disorder, a persistent feeling of detachment from oneself and ones surroundings. The desire to reconnect with her body is what drove Inchausp to 23andMe in 2015, armed with an undergraduate degree in mathematics and a masters in biochemistry from Georgetown.

Three years into her time at the company, Inchausp volunteered to be a guinea pig for an internal project looking at continuous glucose monitors (CGMs), devices designed for people with diabetes that remain in a persons arm to constantly track their blood sugar levels. She became her own guinea pig, too. Using data from her CGM, Inchausp started figuring out how different foods affected her glucose levels, how her glucose levels affected her energy and mental state, and how she could flatten her glucose curve in order to feel better. I cured my brain fog and curbed my cravings. When I woke up, I felt amazing. For the first time since my accident, I began to feel truly well again, Inchausp writes in Glucose Revolution.

Inchausp started the Glucose Goddess Instagram account in April 2019. By the end of the year, she had left her day job to pursue the project full time. She lived on her savings while she hustled, running tests on herself to create the graphs that appeared on her Instagram and sending DMs to the biggest accounts that followed her to see if they wanted her to test certain foods for them.

After a year and a half, though, Inchausp was nearly out of money and ready to quit. Thats when her stepfather got coffee with a friend of his, and that friend, a book agent, reached out to tell Inchausp that they were going to work together. Glucose Revolution came out in April 2022 and, according to Simon & Schuster, has sold more than 1 million copies globally.

If the comments on Inchausps Instagram are any indication, her fans are eager to understand the finest details of how glucose affects a persons body. Almost every post elicits a flurry of hyperspecific questions about her glucose hacks. Can you drink apple cider vinegar during pregnancy? Does balsamic count? How long should you wait to move after eating? Whats the difference between coconut sugar and white sugar? What about artificial sweeteners? Does the ripeness of a mango matter? Is orange juice OK?

Not all of these questions are answerable, at least not to the satisfaction of Inchausps followers. To a certain extent, the ways that different foods affect blood glucose levels are generalizable. Highly refined carbs tend to affect people more than less refined carbs, says Dalia Perelman, a research dietitian at Stanford University, just as walking after eating will prove useful for pretty much everyone. But on a nitty-gritty level, blood glucose tends to be highly personal. Maybe for you, bread is more of a problem than potatoes, she says. We do see different people reacting to carbs differently.

Inchausp makes this exact point in Glucose Revolution, explaining that while people may react differently to specific foods, her hacks will help minimize glucose spikes across the board. Though Perelman doubts that every single one of Inchausps recommendations would, on their own, significantly improve every single persons blood sugar levels, shes not at all opposed to the idea of eating vegetables before pasta or pairing carbs with a protein. Theyre absolutely not damaging to anyone. The worst case scenario is that it wont help, but it wont make it worse, she says.

Perelman has seen the rise of public interest in blood glucose data firsthand. In 2018, she co-authored a paper showing that eating cornflakes and milk caused glucose elevation in the prediabetic range in 80% of study participants, none of whom had a previous diabetes diagnosis. (In her first book, Inchausp calls the research groundbreaking.) Everyday people were desperate to be a part of the study, which gave participants continuous glucose monitors. You normally have a really hard time enrolling people in clinical studies, but for this one, we almost had to do a waiting list, says Perelman. Tantalizing is the word she uses to describe data from a CGM: I think thats why [Inchausps] work is so sticky. Its a little window into one part of my body, and I can do something about it.

By managing blood glucose, Inchausp has written, I cured my brain fog and curbed my cravings.

Inchausps popularity has dovetailed with a wider and growing interest in blood glucose management among people who dont have diabetes, from biohackers to athletes to people seeking answers for chronic conditions. It has coincided, too, with the rise of Ozempic, a prescription medication developed for adults with Type 2 diabetes that causes weight loss, as a get-skinny-quick tool for those without diabetes, including celebrities and Hollywood types.

In the last few years, a number of metabolic health startups with names like Levels, Veri, and Signos have begun marketing CGMs to the general public, raising millions of dollars in venture capital funding in the process. Kara Collier, vice president of health at the CGM startup Nutrisense, says that roughly 50,000 customers have passed through its program since it launched in 2019. Some 5 to 10% of Nutrisense members have diabetes, another 10 to 15% have prediabetes, and a third dont have any condition at all; the largest group have a chronic health condition other than diabetes.

We get a lot of people who maybe traditional health care is not helping that well, says Collier. A ton of hypothyroidism, Hashimotos, [polycystic ovary syndrome], chronic fatigue syndrome, anxiety, or a history of gestational diabetes.

Public awareness of blood glucose management outside of the diabetes community may be relatively new, but this story of people feeling let down by the medical system and turning to other channels is the backbone of the wellness industry. Its so appealing because the conventional system lets so many people down or doesnt serve us in the way we need, especially when it comes to unexplained symptoms or chronic illness, says Christy Harrison, a dietitian and author of The Wellness Trap. Womens pain especially is minimized, and Black womens pain especially. There are a lot of preexisting issues with the health care system that wellness culture is now capitalizing on.

Harrison sees Inchausps work as part of a wave of food-related protocols that bill themselves as lifestyles, not diets. Still, she says, any method that has dietary guidelines, no matter how gentle its language, will for some people become an unhealthy framework of fear and anxiety around food. Inevitably that kind of messaging will be filtered through the lens of diet culture, and people are going to turn it into rules, Harrison says.

After we had tea in Manhattan, I got on Zoom with Inchausp to ask her about this thorny problem. She was back in Paris, where she lives when shes not in New York. I told Inchausp that Id tested out her glucose hacks and had noticed some old patterns of thinking about good foods and bad foods creeping into my head, even though I knew that wasnt her message at all. I didnt blame her for this Ive got more beef with the womens magazines I inhaled as a tween in the early 2000s but I also couldnt be the only one whod had this experience.

Inchausp wasnt defensive; this is something shes thought about a lot. This is a question I face every day. When Im writing every single post, Im always thinking about How can I make this as positive and nonrestrictive as possible, while still giving people information that might save their life? she says. Its a fine line, and I dont have the perfect answer. What I also say is if you have a history of eating disorders, and you dont want to know anything about food, then my stuff is not for you, and thats totally fine.

She writes about weight loss less than she did when she started her Instagram account, after critical comments made her realize how ingrained diet culture was in her own psyche. (The original printing of Glucose Revolution had the phrase lose weight on the cover, which she and her publisher agreed to remove from later editions.) Inchausp steers clear of bikini selfies on her Instagram and leaves exact numbers off of the glucose graphs that she posts, lest anyone become obsessed with comparing their stats.

She also stopped posting selfies of herself wearing a CGM after she received criticism from people in the Type 1 diabetes community. They felt that the photos she posted of herself wearing a CGM were making an essential health care tool look like a fashion accessory. (Inchausp doesnt regularly wear a CGM anymore and doesnt feel that most people should wear them, since theyre very expensive and, in many cases, medically unnecessary.)

Ive come to realize that the things that affect me usually point to a weak spot, she says of the negative feedback she receives. When something affects me, thats a place where I need to mature my thinking and figure out what I think about that, and either change or know what my position is. The accusation that she was causing eating disorders used to send her into a tailspin. Now she knows where she stands on that and why.

Even as she works to make her writing as nontriggering as possible, Inchausp takes a wider view of her work. Im serving people who have Type 2 diabetes and are about to get their foot amputated, she says. Thats my mission. I do acknowledge that Im talking about food, and that Im giving guidelines that can be construed as rules. But its not enough to make me rethink everything.

Photographs by Flaminia Fanale

Set Designer: Dre Massaad

Photo Director: Alex Pollack

SVP Fashion: Tiffany Reid

SVP Creative: Karen Hibbert

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Why Is Everyone Talking About Blood Glucose? Ask The Glucose ... - Bustle

Jamie Chung is poolside in her swimsuit! The actress shows off her incredible figure in various Andie bathing suits in one of her latest social media posts. "The most comfortable swim suits," she captioned the series of Instagram snaps, modeling one and two-pieces. "Please invite me next time," commented one of her followers. "Looks amazing," added another. How does she prioritize health and wellness? Read on to see 8 of Jamie Chung's top diet and fitness tips for staying in shape and the photos that prove they workand to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

Not all addictions are bad. Jamie is "addicted to classes," she confessed to Byrdie. She also told Harper's Bazaar that she likes to mix up workouts. "I love them all. I highly recommend ClassPass. I spend a fortune on Barry's Bootcamp, Cycle House, SoulCycle, Flywheel, Ballet Barre, SLT Pilates, YogaWorksI do everything and I'm always trying different workouts and I was like, 'Finally, 99 bucks!'"

"If I'm in the gym, I like a 15-minute warm-up on the treadmill, then I go to the [crossover] cable trainer and I do a jump pull-up and then static holds and then I'll slowly come down it really works your whole body," Jamie told Us. "I also do triceps and compound movement, like push presses and then squats with kettlebells. I'm all about time."

Jamie eats incredibly healthy. "In the morning, I'll have two breakfast tacos or a veggie egg scramble with avocado toast, and, of course, hot sauce. For lunch, I'll have a mixed-green salad with a protein and veggies and a Vita Coco Sparkling Water (lemon ginger is my fave). For dinner, I'll do a veggie brown rice stir-fry. I'm trying to reduce my animal protein intake, so I'll only have a bit of chicken or fish at lunch. For a snack, I'll have guilt-free popcorn or a handful of everything pretzel snacks from Whole Foods with guacamole," she dished to Byrdie.

Chung shies away from trendy diets. "I have done a health retreat to kick-start my new year at The Ranch Malibu. That was amazing! But I haven't tried any of the fads. I'm constantly trying to eat right and exercise. Sometimes I'll crank up the workouts so I can eat junk and have major cheat days," she told Byrdie.

Chung's dog also doubles as fitspiration. "If I decide to cancel my class, I'll motivate myself by taking Ewok on a long walk," Chung told Byrdie. "From there, I'll convince myself to do 100 jumping jacks at the park while he runs around. Then I'll do as many push-ups as I can and burn out with squats and lunges. It's not ideal, but I'll start with one thing and hopefully move to the next exercise. Before I know it, it's a solid 45-minute workout!"

To help with digestion, Jamie drinks a certain hot beverage. "After a big meal, I'll usually make myself fresh tea. It includes fresh mint (I have a small mint plant in my kitchen, so I have a constant stock of mint at all times), lots of fresh shaved ginger, lemon, and a tablespoon of apple cider vinegar. Sometimes I'll add a bit of honey. That usually helps me digest and helps fight any bloating!" she told Byrdie.

"The best thing to do is start with a five-minute meditation when you first wake up," Chung told Us. "It's so easy to be so stressed out and [with] all the pressures we put on ourselves, just take five minutes to meditate and get your mind right, everything else will follow."df44d9eab23ea271ddde7545ae2c09ec

Chung makes sure to stay active on a daily basis. "I like to move every day, I just feel better after I've moved, it's about your state of mind and giving yourself some endorphins," she told Us.

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Jamie Chung in Bathing Suit "Looks Amazing" - Celebwell

The Longevity Project aims to educate readers about what it takes to live a long, fulfilling life in the High Country. This year the project focused on nutrition and stated a goal of debunking nutritional fads and diets.

As a local nutrition professional, I was intrigued by the choice to bring in Gary Taubes, a famous journalist and advocate of a low-carbohydrate/high-fat diet. The project reported four pieces on Peak Nutrition and concluded with an event to hear Taubes keynote.

Three local professionals: a registered dietitian, a naturopathic doctor and the Family & Intercultural Resource Centers executive director started the night by highlighting their work with our local community members. They each were phenomenal and highlighted the different nutritional needs of Summit County residents. They talked about the importance of looking at nutrition uniquely with every individual. I agreed with each of them, diets do not work.

However, food is fuel and is a basic need for every human being. After the local panel was dismissed, Taubes took the stage and captured the audiences attention by boldly stating that he was going to disagree with everything previously presented. I had assumed this was coming. What I had not anticipated was how most of his presentation then supported exactly what our panel had presented: diets dont work. Nutrition science is evolving and has gaps.

Our county is filled with people dedicating their professional careers to helping our community members obtain health, which is one reason Summit County is so great.

Local health professionals, thank you for everything that you do for our community.

Local helpers, the Family & Intercultural Resource Center helpers, Public Health employees, counselors, reporters, friends, and neighbors, thank you.

Please dont jump on the keto band wagon after hearing that science is flawed. Put yourself first, seek out information and find nutrition advice that is specific to you.

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Letter to the Editor: The panelists at the Longevity Project event did ... - Summit Daily

Feel like youve tried every diet under the sun but nothing has worked long-term? Truth is, thats how diets work. Theyre temporary fixes that often leave us feeling deprived and unsatisfied. But what if I told you theres a better, more sustainable option? Becauseyesyou deserve to feel your best without meticulously counting calories or putting certain foods on a naughty list. Neither of these are truly sensible. Food is medicine, but its also culture, spontaneity, and fun! Lifes too short to diet your way through it. Ultimately, balance is best. Enter: blood sugar. Say hello to improved energy, a stable mood, and better health by prioritizing foods that lower blood sugar.

By eating whole, nutrient-dense foods (while leaving wiggle room for your favorite treats!), you can create sustainable habits that support your overall well-being. Today, were diving into the science behind blood sugar balance and exploring why eating to balance your blood sugar isnt a diet. Its a lifestyle shift.

Featured image by Michelle Nash.

The wellness world is filled (read: overflowing) with different ways to eat. And this isnt surprising. Food brands and dieting companies have figured out the secret: that variety is the spice of life. If paleo doesnt work for you, try vegan. Want to cut carbs? Go keto. Need to improve your heart health? Opt for the Mediterranean diet. The list goes on and on. But with so many options, its hard to know whats best for you. At the end of the day, how you choose to fuel your body is completely personalized. Its based on your current health conditions, well-being goals, as well as your lifestyle and circumstances!

And bring on blood sugar balance, instead! To begin, start shifting your focus from short-term, restrictive eating patterns to a more holistic approachone that prioritizes your overall health and well-being. This means incorporating more whole, nutrient-dense foods into your diet, listening to your bodys hunger and fullness signals, and finding joy in movement and physical activity. It also involves embracing self-care practices that support your mental and emotional health (i.e., mindfulness, stress management, and positive self-talk). By adopting these habits, you can create a sustainable, long-term approach to nourishing your body.

Regardless of the specific eating style you gravitate toward, choosing foods that keep blood sugar levels stable is crucial for optimal health. By doing so, you can avoid the spikes and crashes that cause fatigue, mood swings, and sluggish body composition. Additionally, keeping blood sugar levels stable can reduce the risk of chronic diseases and health conditions, like diabetes and PCOS. In other words, while there are many different ways to fuel your body, aim to keep blood sugar balance at the forefront (your body and mind will thank you!).

Lets back up. Without knowingexactlywhat it means, youve probably heard of the term. Blood sugar, also known as blood glucose, is the amount of sugar (glucose) in your blood at any given time. Where does glucose come from? The starchy and sweet foods you eat. And its your bodys primary source of energy. Your blood sugar levels are influenced by a variety of factors, including the typesand amountsof food you consume, how active you are, and how well your body produces and uses insulin.

Blood sugar levels fluctuate throughout the day. In fact, you may already be familiar with spikes and dips in blood sugar. Hello, intense sugar cravings and hanger! We expect a steady rise in glucose after waking, while we exercise, and after eating. However, we want to minimizereallyhigh spikes and equally low dips. These are known as unhealthy blood sugar responses. Over time, these can lead tounwanted health conditions. That said, a healthy blood sugar response is one where we haveglucose balanceafter eating.

To help prevent a variety of chronic health conditions, the goal is to keep blood sugar stable as often as possible. So, what does this mean? For someone who hasnt consumed anything other than water (also known as the fasted state), normal blood sugar is below 100 mg/dL. Anything ator above100 mg/dL is considered borderline high, and a fasting blood sugar of 126 mg/dL (or higher) is often indicative of diabetes. Throughout the day, ideal blood sugar should be between70-110 mg/dL, and should fall below140 mg/dL two hours after eating a meal.You can learn about your specific blood sugar response by wearinga continuous glucose monitor. Otherwise, your healthcare provider can test your A1C via a blood draw.

A big tell-tale sign: a blood sugar crash 1-2 hours after eating (typically, a meal high in carbohydrates without adequate protein and healthy fats). This happens when your blood glucose rises too high too fast, and your insulin overcompensates. You may feel sweaty, shaky, light-headed, or experience brain fog. Another sign is strong carbohydrate cravings, especially in the afternoon or evening. Its a sign you haventproperly fueled your bodywith protein, fiber, and fats throughout the dayespecially for breakfast.

Along with eating foods that lower blood sugar, below are three steps to help you achieve stable blood sugar, improve your insulin sensitivity, and minimize hormonal imbalances!

For ultimate satiation and stable blood sugar, include all three macronutrients in your meals and snacks: complex carbohydrates, protein, and healthy fats. Prioritize protein, slow-digesting carbslike beans, legumes, sweet potatoes, and squashand load up on omega-3 fats (salmon, mackerel, herring, sardines, walnuts, flaxseed, and chia seeds). At every meal, pack in as many non-starchy carbs as possible (leafy greens, broccoli, eggplant, summer squash, mushrooms, bell peppers, etc.).Heres meal inspo to get started!

Stress elevates cortisolone of our bodys main stress hormones. This can increase blood sugar and insulin levels. Cortisol also increases the secretion of leptin, a hormone that plays a role in appetite control. Leptin secretion can reduce satiety and make you feel more hungry. Find ways tolower your daily stressviameditationand settingproper boundaries.

All exerciseis beneficial for overall health and managing blood sugar levels. However, a moderately vigorous effortsuch as brisk walking, running, cycling, or strength trainingfor at least 30-40 minutes (3-5 times a week) can significantly benefit insulin regulation and blood sugar levels. Dont underestimate the power of a moderate,post-meal walk!

As a whole, foods that keep blood sugar stable are typically those that are low in added sugars and refined carbohydrates. Furthermore, theyre foods high in fiber, protein, and healthy fats. These include leafy green vegetables, nuts and seeds, lean proteinslike chicken and fishand low-glycemic fruits, like berries and grapefruit. Additionally, pair carbs with protein and fat. When you do this, glucose is released more slowly into the bloodstream. In other words, eating protein and fat with your carbs (i.e., toast with pesto and avocado) can make a world difference in your blood sugar response!

Without further ado, below is a universal list of foods that dont spike blood sugar. That said, theresno one-size-fits-allfor a metabolically healthy diet. (Note: Wearing a continuous glucose monitor can give you these insights.)

In essence, all non-starchy vegetables are great for blood sugar balance:

Like all other ingredients, everyone metabolizes packaged foods differently. However, because bread is primarily made ofcarbohydrates, it raisesblood sugar. That said, breads made from seeds or nuts can make a helpful difference! When possible, opt for sprouted, 100% whole grains, sourdough bread, or gluten-free tortillas made with almond or coconut flour. Love to bake? In lieu of refined flours andtraditional sugars, use blood sugar friendly-ingredients like almond flour, coconut flour, monk fruit, allulose, and stevia-sweetend chocolate chips.

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The Ultimate Glucose Guide: 80 Foods That Lower Blood Sugar - Camille Styles

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