The BENEFITS of flattening the Glucose Levels

Reduced Hunger and Appetite Control

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Paula Chandler-Laney et al., "Return of hunger following a relatively high carbohydrate breakfast is associated with earlier recorded glucose peak and nadir," Appetite 80 (2014): 236-241, https://www.sciencedirect.com/science/article/abs/pii/S0195666314002049.

Patrick Wyatt et al., "Postprandial glycaemic dips predict appetite and energy intake in healthy individuals," Nature metabolism 3, no. 4 (2021): 523-529, https://www.nature.com/articles/s42255-021-00383-x.

Lowered Cravings for Unhealthy Foods
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Kathleen Page et al., "Circulating glucose levels modulate neural control of desire for high-calorie foods in humans," The Journal of clinical investigation 121, no. 10 (2011): 4161-4169.
https://www.jci.org/articles/view/57873

Patrick Wyatt et al., "Postprandial glycaemic dips predict appetite and energy intake in healthy individuals," Nature metabolism 3, no. 4 (2021): 523-529.
https://www.nature.com/articles/s42255-021-00383-x

Consistent Energy and Improved Sleep Quality
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James Gangwisch et al., "High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative," The American journal of clinical nutrition 111, no. 2 (2020): 429-439.
https://pubmed.ncbi.nlm.nih.gov/31828298

Kara L Breymeyer et al., "Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets," Appetite 107 (2016): 253-259.
https://pubmed.ncbi.nlm.nih.gov/27507131

Martin Picard et al., "Mitochondrial allostatic load puts the 'gluc' back in glucocorticoids," Nature Reviews Endocrinology 10, no. 5 (2014): 303-310.
https://pubmed.ncbi.nlm.nih.gov/24663223

R N Aurora et al., "Obstructive Sleep Apnea and Postprandial Glucose Differences in Type 2 Diabetes Mellitus," In A97. SRN: NEW INSIGHTS INTO THE CARDIOMETABOLIC CONSEQUENCES OF INSUFFICIENT SLEEP, pp. A2525-A2525. American Thoracic Society, 2020.
https://www.atsjournals.org/doi/abs/10.1164/ajrccm-conference.2020.201.1_MeetingAbstracts.A2525

Tanja Taivassalo et al., "The spectrum of exercise tolerance in mitochondrial myopathies: a study of 40 patients," Brain 126, no. 2 (2003): 413-423.
https://pubmed.ncbi.nlm.nih.gov/12538407

Enhanced Immune Function and Better Defense Against Illness
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Emmanuelle Logette et al., "A Machine-Generated View of the Role of Blood Glucose Levels in the Severity of COVID-19," Frontiers in public health 9 (2021): 695139.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8356061

Francisco Carrasco-Sánchez et al., "Admission hyperglycaemia as a predictor of mortality in patients hospitalized with COVID-19 regardless of diabetes status: data from the Spanish SEMI-COVID-19 Registry," Annals of medicine 53, no. 1 (2021): 103-116.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7651248

Janna Kiselar et al., "Modification of β-Defensin-2 by dicarbonyls methylglyoxal and glyoxal inhibits antibacterial and chemotactic function in vitro," PLoS One 10, no. 8 (2015): e0130533.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0130533

Jiaoyue Zhang et al., "Impaired fasting glucose and diabetes are related to higher risks of complications and mortality among patients with coronavirus disease 2019," Frontiers in endocrinology 11 (2020): 525.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7365851

Nagham Jafar et al., "The effect of short-term hyperglycemia on the innate immune system," The American journal of the medical sciences 351, no. 2 (2016): 201-211.
https://www.amjmedsci.org/article/S0002-9629(15)00027-0/fulltext

Reduced Complications from Gestational Diabetes
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Carol Major et al., "The effects of carbohydrate restriction in patients with diet-controlled gestational diabetes," Obstetrics & gynecology 91, no. 4 (1998): 600-604.
https://www.sciencedirect.com/science/article/abs/pii/S0029784498000039

James F Clapp III, "Maternal carbohydrate intake and pregnancy outcome," Proceedings of the nutrition society 61, no. 1 (2002): 45-50.
https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/maternal-carbohydrate-intake-and-pregnancy-outcome/28F8E1C5E1460E67F2F1CE0C1D06EE81 

Robert Moses et al., "Effect of a low-glycemic-index diet during pregnancy on obstetric outcomes," The American journal of clinical nutrition 84, no. 4 (2006): 807-812.
https://www.sciencedirect.com/science/article/pii/S0002916523291017

Eased Symptoms During Menopause
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James E Gangwisch et al., "High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative," The American journal of clinical nutrition 111, no. 2 (2020): 429-439, https://pubmed.ncbi.nlm.nih.gov/31828298

Rebecca Thurston et al., "Vasomotor symptoms and insulin resistance in the study of women's health across the nation," The journal of clinical endocrinology & metabolism 97, no. 10 (2012): 3487-3494.
https://pubmed.ncbi.nlm.nih.gov/22851488

Decreased Frequency of Migraines
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A Fava et al., "Chronic migraine in women is associated with insulin resistance: a cross-sectional study," European journal of neurology 21, no. 2 (2014): 267-272.
https://onlinelibrary.wiley.com/doi/abs/10.1111/ene.12289

Cinzia Cavestro et al., "Alpha-lipoic acid shows promise to improve migraine in patients with insulin resistance: a 6-month exploratory study," Journal of medicinal food 21, no. 3 (2018): 269-273, https://pubmed.ncbi.nlm.nih.gov/28976801

Improved Cognitive Performance and Mental Clarity
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A. Nilsson et al., “Effects of differences in postprandial glycaemia on cognitive functions in healthy middle-aged subjects.” European journal of clinical nutrition 63, no. 1 (2009): 113-20.
https://www.nature.com/articles/1602900

Rachel Ginieis et al., "The “sweet” effect: comparative assessments of dietary sugars on cognitive performance," Physiology & behavior 184 (2018): 242-247.
https://pubmed.ncbi.nlm.nih.gov/29225094

Healthier Skin and Reduced Acne
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Hyuck Hoon Kwon et al., "Clinical and histological effect of a low glycaemic load diet in treatment of acne vulgaris in Korean patients: a randomized, controlled trial," Acta dermato-venereologica 92, no. 3 (2012): 241-246, https://pubmed.ncbi.nlm.nih.gov/22678562

Robyn N Smith et al., "A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial," The American journal of clinical nutrition 86, no. 1 (2007): 107-115.
https://pubmed.ncbi.nlm.nih.gov/17616769

Slower Aging and Diminished Wrinkles
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Ashok Katta et al., "Glycation of lens crystalline protein in the pathogenesis of various forms of cataract," Biomedical Research 20, no. 2 (2009): 119-21.

https://www.researchgate.net/profile/Ashok-Katta-3/publication/233419577_Glycation_of_lens_crystalline_protein_in_the_pathogenesis_of_various_forms_of_cataract/links/02e7e531342066c955000000/Glycation-of-lens-crystalline-protein-in-the-pathogenesis-of-various-forms-of-cataract.pdf

Biplab Giri et al., "Chronic hyperglycemia mediated physiological alteration and metabolic distortion leads to organ dysfunction, infection, cancer progression and other pathophysiological consequences: an update on glucose toxicity,” Biomedicine & pharmacotherapy, no. 107 (2018): 306-328.
https://www.sciencedirect.com/science/article/abs/pii/S0753332218322406

Charles Watt et al., "Glycemic variability and CNS inflammation: Reviewing the connection," Nutrients 12, no. 12 (2020): 3906.
https://pubmed.ncbi.nlm.nih.gov/33371247

F William Danby, "Nutrition and aging skin: sugar and glycation," Clinics in dermatology 28, no. 4 (2010): 409-411.
https://www.sciencedirect.com/science/article/abs/pii/S0738081X10000428

George Suji et al., "Glucose, glycation and aging," Biogerontology 5, no. 6 (2004): 365-373.
https://link.springer.com/article/10.1007/s10522-004-3189-0

John Tower, "Programmed cell death in aging," Ageing research reviews 23 (2015): 90-100.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4480161 

Paraskevi Gkogkolou et al., "Advanced glycation end products: key players in skin aging?" Dermato-endocrinology 4, no. 3 (2012): 259-270.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583887

Robert A Greenwald et al., "Inhibition of collagen gelation by action of the superoxide radical," Arthritis & rheumatism: official journal of the American college of rheumatology 22, no. 3 (1979): 251-259.
https://pubmed.ncbi.nlm.nih.gov/217393

Roma Pahwa et al., "Chronic inflammation," (2018).
https://www.ncbi.nlm.nih.gov/books/NBK493173

Reduced Risk of Alzheimer’s Disease and Cognitive Decline

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Auriel A Willette et al., "Association of insulin resistance with cerebral glucose uptake in late middle–aged adults at risk for Alzheimer disease," JAMA neurology 72, no. 9 (2015): 1013-1020.

https://pubmed.ncbi.nlm.nih.gov/26214150

Christine M Burns et al., "Higher serum glucose levels are associated with cerebral hypometabolism in Alzheimer regions," Neurology 80, no. 17 (2013): 1557-1564.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662330

Dale E Bredesen, "Reversal of cognitive decline: a novel therapeutic program," Aging (Albany NY) 6, no. 9 (2014): 707-717.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221920 

Jiyin Zhou et al., "Diabetic cognitive dysfunction: from bench to clinic," Current medicinal chemistry 27, no. 19 (2020): 3151-3167.

https://pubmed.ncbi.nlm.nih.gov/30727866

Mark A Reger et al., "Effects of β-hydroxybutyrate on cognition in memory-impaired adults," Neurobiology of aging 25, no. 3 (2004): 311-314.

https://www.sciencedirect.com/science/article/abs/pii/S0197458003000873

Robert H, Lustig, Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine (New York: Harper Wave, 2021).

Suzanne M De la Monte et al., "Alzheimer's disease is type 3 diabetes—evidence reviewed," Journal of diabetes science and technology 2, no. 6 (2008): 1101-1113.

https://journals.sagepub.com/doi/abs/10.1177/193229680800200619.

Lower Risk of Cancer Development

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Amar S Ahmad et al., "Trends in the lifetime risk of developing cancer in Great Britain: comparison of risk for those born from 1930 to 1960." British journal of cancer 112, no. 5 (2015): 943-947, https://www.nature.com/articles/bjc2014606.

Florian R Greten et al., "Inflammation and cancer: triggers, mechanisms, and consequences," Immunity 51, no. 1 (2019): 27-41, https://www.sciencedirect.com/science/article/pii/S107476131930295X.

Rachel J Perry et al., "Mechanistic links between obesity, insulin, and cancer," Trends in cancer 6, no. 2 (2020): 75-78, https://www.sciencedirect.com/science/article/abs/pii/S2405803319302614.

Robert H, Lustig, Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine (New York: Harper Wave, 2021).

Tetsuro Tsujimoto et al., "Association between hyperinsulinemia and increased risk of cancer death in nonobese and obese people: A population-based observational study," International journal of cancer 141, no. 1 (2017): 102-111, https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.30729.

Improved Mood and Mental Well-being

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James E Gangwisch et al., "High glycemic index diet as a risk factor for depression: analyses from the Women’s Health Initiative," The American journal of clinical nutrition 102, no. 2 (2015): 454-463, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4515860/.

Kara L Breymeyer et al., "Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets," Appetite 107 (2016): 253-259, https://pubmed.ncbi.nlm.nih.gov/27507131/.

Rachel A Cheatham et al., "Long-term effects of provided low and high glycemic load low energy diets on mood and cognition," Physiology & behavior 98, no. 3 (2009): 374-379, https://pubmed.ncbi.nlm.nih.gov/19576915/.

Sue Penckofer et al., "Does glycemic variability impact mood and quality of life?" Diabetes technology & therapeutics 14, no. 4 (2012): 303-310, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317401/.

Enhanced Digestive Health and Gut Function

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Fernando F Anhê et al., "Glucose alters the symbiotic relationships between gut microbiota and host physiology," American journal of physiology-endocrinology and metabolism 318, no. 2 (2020): E111-E116, https://pubmed.ncbi.nlm.nih.gov/31794261/.

Robert H, Lustig, Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine (New York: Harper Wave, 2021).

William S Yancy et al., "Improvements of gastroesophageal reflux disease after initiation of a low-carbohydrate diet: Five brief case reports," Alternative therapies in health and medicine 7, no. 6 (2001): 116-119, https://pubmed.ncbi.nlm.nih.gov/11712463/.

Healthier Heart and Cardiovascular System

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Antonio Ceriello et al., "Oscillating glucose is more deleterious to endothelial function and oxidative stress than mean glucose in normal and type 2 diabetic patients," Diabetes 57, no. 5 (2008): 1349-1354, https://pubmed.ncbi.nlm.nih.gov/18299315/.

E Succurro et al., "Elevated one-hour post-load plasma glucose levels identifies subjects with normal glucose tolerance but early carotid atherosclerosis," Atherosclerosis 207, no. 1 (2009): 245-249, https://www.sciencedirect.com/science/article/abs/pii/S0021915009002718.

Koichi Node et al., "Postprandial hyperglycemia as an etiological factor in vascular failure," Cardiovascular Diabetology 8 (2009): 23, https://pubmed.ncbi.nlm.nih.gov/19402896/.

Michelle C Flynn et al., "Transient intermittent hyperglycemia accelerates atherosclerosis by promoting myelopoiesis," Circulation research 127, no. 7 (2020): 877-892, https://www.ahajournals.org/doi/full/10.1161/CIRCRESAHA.120.316653.

Boosted Fertility and Reproductive Health

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Fengjuan Yao et al., "Erectile dysfunction may be the first clinical sign of insulin resistance and endothelial dysfunction in young men," Clinical research in cardiology 102, no. 9 (2013): 645-651, https://link.springer.com/article/10.1007/s00392-013-0577-y.

Jorge E Chavarro et al., "A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility," European journal of clinical nutrition 63, no. 1 (2009): 78-86, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3066074/.

LaTasha B Craig et al., "Increased prevalence of insulin resistance in women with a history of recurrent pregnancy loss," Fertility and sterility 78, no. 3 (2002): 487-490, https://www.sciencedirect.com/science/article/abs/pii/S0015028202032478.

Nelly Pitteloud et al., "Increasing insulin resistance is associated with a decrease in Leydig cell testosterone secretion in men," The journal of clinical endocrinology & metabolism 90, no. 5 (2005): 2636-2641, https://academic.oup.com/jcem/article/90/5/2636/2836773.

Tetsurou Sakumoto et al., "Insulin resistance/hyperinsulinemia and reproductive disorders in infertile women," Reproductive medicine and biology 9, no. 4 (2010): 185-190, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5904600/.

Zeeshan Anwar et al., "Erectile dysfunction: An underestimated presentation in patients with diabetes mellitus," Indian journal of psychological medicine 39, no. 5 (2017): 600-604, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5688886/.

Relieved Symptoms of Polycystic Ovary Syndrome (PCOS)

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Benjamin Bikman, Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It (New York: BenBella, 2020).

John C Mavropoulos et al., "The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study," Nutrition & metabolism 2 (2005): 35, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334192/.  

John E Nestler et al., "Insulin stimulates testosterone biosynthesis by human thecal cells from women with polycystic ovary syndrome by activating its own receptor and using inositolglycan mediators as the signal transduction system," The Journal of clinical endocrinology & metabolism 83, no. 6 (1998): 2001-2005, https://academic.oup.com/jcem/article/83/6/2001/2865383.

Reversal of Nonalcoholic Fatty Liver Disease (NAFLD/NASH)

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Ruth C R Meex et al., "Hepatokines: linking nonalcoholic fatty liver disease and insulin resistance." Nature Reviews Endocrinology 13, no. 9 (2017): 509-520, https://www.nature.com/articles/nrendo.2017.56.

Zobair M Younossi et al., "Global epidemiology of nonalcoholic fatty liver disease—meta analytic assessment of prevalence, incidence, and outcomes," Hepatology 64, no. 1 (2016): 73-84, https://aasldpubs.onlinelibrary.wiley.com/doi/full/10.1002/hep.28431.

Achieving Remission in Type 2 Diabetes

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Alison B Evert et al., "Nutrition therapy for adults with diabetes or prediabetes: a consensus report," Diabetes care 42, no. 5 (2019): 731-754, https://pubmed.ncbi.nlm.nih.gov/31000505/.

Joshua Z Goldenberg et al., "Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data," bmj 372 (2021): m4743, https://www.bmj.com/content/372/bmj.m4743.

Marc Y Donath et al., "Type 2 diabetes as an inflammatory disease," Nature reviews immunology 11, no. 2 (2011): 98-107, https://pubmed.ncbi.nlm.nih.gov/21233852/.

William S Yancy et al., "A low-carbohydrate, ketogenic diet to treat type 2 diabetes," Nutrition & metabolism 2 (2005): 34, https://link.springer.com/article/10.1186/1743-7075-2-34.

The HACKS of stabilizing Glucose Levels

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