Glucose Revolution Flashcards
What is the first step you should take when eating to prevent glucose spikes?
Eat fiber first. Starting your meal with fiber-rich foods like vegetables or salad slows down glucose absorption.
How does the sequence of food consumption affect glucose levels?
Eating fiber first, followed by proteins and fats, and then carbohydrates last helps minimize glucose spikes.
What simple addition to meals can help reduce glucose spikes by up to 30%?
Adding a tablespoon of vinegar before meals can significantly reduce glucose spikes.
What type of breakfast is recommended to maintain stable glucose levels?
A protein-rich breakfast is recommended. Avoid high-carb foods like cereals or pastries.
What is the benefit of taking a walk after a meal?
Light physical activity after meals helps muscles use glucose, reducing spikes and improving insulin sensitivity.
Why should you avoid sweet drinks?
Sweet drinks like sodas and fruit juices cause rapid glucose spikes. Water, tea, or unsweetened coffee are better choices.
What should you be cautious of in processed foods?
Processed foods often contain hidden sugars that can cause unexpected glucose spikes.
How does sleep affect glucose metabolism?
Poor sleep disrupts glucose metabolism, leading to higher glucose levels and increased insulin resistance.
How does chronic stress impact glucose levels?
Chronic stress elevates glucose levels. Practices like mindfulness or meditation can help regulate these levels.
Why is it important to limit fructose intake?
Excessive fructose consumption can lead to nonalcoholic fatty liver disease and insulin resistance.
Should you focus on counting calories or the quality of calories?
Focus on the quality of calories rather than just the quantity, as different types of calories affect glucose levels differently.
What is the goal of flattening your glucose curve?
Strive for fewer glucose spikes throughout the day to prevent long-term health issues like diabetes.
How can you moderate the impact of fruit on glucose levels?
Pairing fruit with protein or fiber can help moderate its impact on glucose levels.
How does hydration affect glucose regulation?
Adequate water intake supports glucose regulation and overall metabolic health.
What role do fermented foods play in glucose management?
Fermented foods like yogurt or kimchi can improve gut health and stabilize glucose levels.
Why should you avoid late-night snacking?
Eating right before bed can cause glucose spikes that disrupt sleep and metabolic function.
Why are whole foods preferred over processed foods?
Whole, minimally processed foods are preferred as they lead to fewer glucose spikes compared to processed foods.
How should you manage portion sizes to control glucose spikes?
Even healthy foods can cause spikes if eaten in large quantities, so be mindful of portion sizes, especially with carbohydrates.
What tool can provide personalized insights into glucose responses?
Continuous glucose monitors (CGMs) can offer personalized insights into how your body responds to different foods and activities.
What is the key to long-term glucose management?
Sustainable changes in diet and lifestyle are crucial for managing glucose levels and improving health over time.
