Humorous subject line, serious message.

It’s not what you eat that matters most, it’s what you eat it with…

This holds true particularly for Diabetics, but for non-diabetics alike.

As a rule, Diabetics are advised to avoid the consumption of high sugar foods, even the healthy options such as fruit, on an empty stomach.

The presence of sugar on an empty stomach means the digestion and absorption of the sugar present in the fruit enters your blood stream quickly. Non-desirable for optimal Diabetic control.

But generally speaking also…

This sudden rise in blood sugar causes a subsequent spike in insulin (the hormone needed to absorb sugar, specifically glucose).

Now in itself, an insulin spike is fine and normal (of course other factors come into this if Diabetic) to deliver the glucose to the working muscle and organs that need it, BUT…

The presence of just sugar in the stomach means the body overcompensates on the insulin front, in turn the insulin release is too dramatic meaning blood sugar levels can drop dramatically.

Ongoing cycle…

Eat sugar on an empty stomach, insulin spike, blood sugar drop, eat more sugar, insulin spike, blood sugar drop… and so on and so on.

Eat your nuts…

In summary, if you eat a sugary food (and ideally it will be less than 10g sugar per 100g serving) then be sure to combine this with a high protein, fat and fibrous food also.

Nuts fit these criteria perfectly!

Should you have a banana (for example), then be sure to either have it after a main meal, or if consuming as a mid-morning/afternoon/evening snack, then have it alongside some raw nuts such as almonds, walnuts, hazelnuts etc to act as a physical barrier in the stomach to slow the digestion of the fruit, but also because the protein, fat and fibre in them slows the absorption of sugar from the gut to the bloodstream.

The result of a more gradual sugar release is less erratic blood sugar/insulin spikes, improved and sustained energy delivery, plus less fat storage!

Insulin is highly anabolic meaning it’s great for muscle gain…but also fat gain. So, keep insulin steady to avoid/offset this…

Following the info above is a really good start.

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