The HACKS of stabilizing Glucose Levels

Follow the Right Sequence When Eating

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Alpana P Shukla et al., "Effect of food order on ghrelin suppression," Diabetes Care 41, no. 5 (2018): e76-e77, https://care.diabetesjournals.org/content/41/5/e76.

Alpana P Shukla et al., "Food order has a significant impact on postprandial glucose and insulin levels." Diabetes care 38, no. 7 (2015): e98-e99, https://care.diabetesjournals.org/content/38/7/e98.

Domenico Tricò et al., "Manipulating the sequence of food ingestion improves glycemic control in type 2 diabetic patients under free-living conditions," Nutrition & diabetes 6, no. 8 (2016): e226, https://www.nature.com/articles/nutd201633/.

Kimiko Nishino et al., "Consuming carbohydrates after meat or vegetables lowers postprandial excursions of glucose and insulin in nondiabetic subjects," Journal of nutritional science and vitaminology 64, no. 5 (2018): 316-320, https://pubmed.ncbi.nlm.nih.gov/30381620/.

Saeko Imai et al., “Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study.” Nutrients 15, no. 5 (2023):1174, https://pubmed.ncbi.nlm.nih.gov/36904173/.

Start with a Vegetable Appetizer

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Jannie Yi Fang Yuan et al., "The effects of functional fiber on postprandial glycemia, energy intake, satiety, palatability and gastrointestinal wellbeing: a randomized crossover trial," Nutrition journal 13 (2014): 76, https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-76.

Lorenzo Nesti et al., "Impact of nutrient type and sequence on glucose tolerance: Physiological insights and therapeutic implications," Frontiers in endocrinology 10 (2019): 144, https://pubmed.ncbi.nlm.nih.gov/30906282/.

Martin O Weickert et al., "Metabolic effects of dietary fiber consumption and prevention of diabetes," The Journal of nutrition 138, no. 3 (2008): 439-442, https://academic.oup.com/jn/article/138/3/439/4670214.

Focus on Nutrition, Not Just Calories

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Laura R Saslow et al., “Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes,” Nutrition & Diabetes 7, no. 12 (2017): 1-6, https://www.nature.com/articles/s41387-017-0006-9.

Natasha Wiebe et al., “Temporal associations among body mass index, fasting insulin, and systemic inflammation: a systematic review and meta- analysis,” JAMA Network Open 4, no. 3 (2021): e211263, https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2777423. 

Robert H Lustig et al., “Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome,” Obesity 24, no. 2 (2016): 453-460, https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21371. 

Tian Hu et al., “Adherence to low-carbohydrate and low-fat diets in relation to weight loss and cardiovascular risk factors,” Obesity Science & Practice 2, no. 1 (2016): 24-31, https://onlinelibrary.wiley.com/doi/full/10.1002/osp4.23. 

If breakfas, then a savoury

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Courtney R Chang et al., "Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability,” The American journal of clinical nutrition 109, no. 5 (2019): 1302-1309, https://pubmed.ncbi.nlm.nih.gov/30968140/.

Keyi Xiao et al., “Effect of a high protein diet at breakfast on postprandial glucose level at dinner time in healthy adults.” Nutrients 15, no. 1, (2022): 85, https://pubmed.ncbi.nlm.nih.gov/36615743/.

Kim J Shimy et al., "Effects of dietary carbohydrate content on circulating metabolic fuel availability in the postprandial state," Journal of the Endocrine Society 4, no. 7 (2020): bvaa062, https://academic.oup.com/jes/article/4/7/bvaa062/5846215.

Martha Nydia Ballesteros et al., "One egg per day improves inflammation when compared to an oatmeal-based breakfast without increasing other cardiometabolic risk factors in diabetic patients," Nutrients 7, no. 5 (2015): 3449-3463, https://pubmed.ncbi.nlm.nih.gov/25970149/.

Paula C 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.

Rachel Galioto et al., "The effects of breakfast and breakfast composition on cognition in adults," Advances in nutrition 7, no. 3 (2016): 576S-589S, https://pubmed.ncbi.nlm.nih.gov/27184286/.

Choose Whole Fruits Instead of Juices

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KeXue Zhu et al., "Effect of ultrafine grinding on hydration and antioxidant properties of wheat bran dietary fiber," Food Research International 43, no. 4 (2010): 943-948, https://www.sciencedirect.com/science/article/abs/pii/S0963996910000232.

Prefer Dessert Over Sugary Snacks

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Hana Kahleova et al., "Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study," Diabetologia 57, no. 8 (2014): 1552-1560, https://link.springer.com/article/10.1007/s00125-014-3253-5.

Incorporate Vinegar into Your Daily Routine

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Carol S Johnston et al., "Examination of the antiglycemic properties of vinegar in healthy adults," Annals of nutrition and metabolism 56, no. 1 (2010): 74-79, https://www.karger.com/Article/Abstract/272133.

Carol S Johnston et al., "Preliminary evidence that regular vinegar ingestion favorably influences hemoglobin A1c values in individuals with type 2 diabetes mellitus," Diabetes research and clinical practice 84, no. 2 (2009): e15-e17, https://www.sciencedirect.com/science/article/abs/pii/S0168822709000813.

Di Wu et al., "Intake of vinegar beverage is associated with restoration of ovulatory function in women with polycystic ovary syndrome," The Tohoku journal of experimental medicine 230, no. 1 (2013): 17-23, https://www.jstage.jst.go.jp/article/tjem/230/1/230_17/_article/-char/ja/.

E Ostman et al., "Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects," European journal of clinical nutrition 59, no. 9 (2005): 983-988, https://www.nature.com/articles/1602197/.

Farideh Shishehbor et al., "Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials," Diabetes research and clinical practice 127 (2017): 1-9, https://pubmed.ncbi.nlm.nih.gov/28292654/. 

F Brighenti et al., "Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects," European journal of clinical nutrition 49, no. 4 (1995): 242-247, https://pubmed.ncbi.nlm.nih.gov/7796781/.

Heitor O Santos et al., "Vinegar (acetic acid) intake on glucose metabolism: A narrative review," Clinical nutrition ESPEN 32 (2019): 1-7, https://pubmed.ncbi.nlm.nih.gov/31221273/.

Panayota Mitrou et al., "Vinegar consumption increases insulin-stimulated glucose uptake by the forearm muscle in humans with type 2 diabetes," Journal of diabetes research 2015 (2015), https://www.hindawi.com/journals/jdr/2015/175204/.

Solaleh Sadat Khezri et al., "Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial," Journal of functional foods 43 (2018): 95-102, https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483.

Stavros Liatis et al., "Vinegar reduces postprandial hyperglycaemia in patients with type II diabetes when added to a high, but not to a low, glycaemic index meal," European journal of clinical nutrition 64, no. 7 (2010): 727-732, https://www.nature.com/articles/ejcn201089.

Tomoo Kondo et al., "Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects," Bioscience, biotechnology, and biochemistry 73, no. 8 (2009): 1837-1843, https://www.tandfonline.com/doi/pdf/10.1271/bbb.90231.

Move Your Body Post-Meal

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Alessio Bellini et al., “Walking attenuates postprandial glycemic response: What else can we do without leaving home or the office?” International journal of environmental research and public health, vol. 20, no. 1, (2022): 253, https://pubmed.ncbi.nlm.nih.gov/36612575/.  

Andrew Borror et al., "The effects of postprandial exercise on glucose control in individuals with type 2 diabetes: a systematic review," Sports Medicine 48, no. 6 (2018): 1479-1491, https://link.springer.com/article/10.1007/s40279-018-0864-x.

Andrew N Reynolds et al., "Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study," Diabetologia 59, no. 12 (2016): 2572-2578, https://link.springer.com/article/10.1007/s00125-016-4085-2.

Erik A Richter et al., "Exercise, GLUT4, and skeletal muscle glucose uptake," Physiological reviews (2013), https://journals.physiology.org/doi/full/10.1152/physrev.00038.2012?view=long&pmid=23899560.

G Messina et al., "Exercise causes muscle GLUT4 translocation in an insulin," Biol Med 1 (2015): 1-4, https://www.researchgate.net/profile/Fiorenzo_Moscatelli/publication/281774994_Exercise_Causes_Muscle_GLUT4_Translocation_in_an_Insulin-Independent_Manner/links/55f7e0ee08aec948c474b805/Exercise-Causes-Muscle-GLUT4-Translocation-in-an-Insulin-Independent-Manner.pdf.

Jason MR Gill et al., "Moderate exercise and post-prandial metabolism: issues of dose-response," Journal of sports sciences 20, no. 12 (2002): 961-967, https://shapeamerica.tandfonline.com/doi/abs/10.1080/026404102321011715.

Sataro Goto et al., "Hormetic effects of regular exercise in aging: correlation with oxidative stress." Applied Physiology, Nutrition, and Metabolism 32, no. 5 (2007): 948-953, https://cdnsciencepub.com/doi/abs/10.1139/H07-092.

Sechang Oh et al., "Exercise reduces inflammation and oxidative stress in obesity-related liver diseases," Medicine and science in sports and exercise 45, no. 12 (2013): 2214-2222, https://pubmed.ncbi.nlm.nih.gov/23698242/.

Sheri R Colberg et al., "Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals," Journal of the American Medical Directors Association 10, no. 6 (2009): 394-397, https://www.sciencedirect.com/science/article/abs/pii/S152586100900111X.

Stephney Whillier, "Exercise and insulin resistance," Advances in Experimental Medicine & Biology 1228 (2020): 137-150, https://link.springer.com/chapter/10.1007/978-981-15-1792-1_9.

Timothy D Heden et al., "Postdinner resistance exercise improves postprandial risk factors more effectively than predinner resistance exercise in patients with type 2 diabetes," Journal of Applied Physiology 118, no. 5 (2015): 624-634, https://journals.physiology.org/doi/full/10.1152/japplphysiol.00917.2014.

Tobias Engeroff et al., “After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance.” Sports medicine (Auckland, N.Z.) 53, no. 4 (2023): 849-869, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10036272/. 

Snack Wisely: Choose Savory Over Sweet

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Patrick Wyatt et al., “Post-prandial glycaemic dips predict appetite and energy intake in healthy individuals,” Nature Metabolism 3, no. 4 (2021): 523–29, https://www.nature.com/articles/s42255-021-00383-x. 

Robert H Lustig, "Fructose: it's “alcohol without the buzz”," Advances in nutrition 4, no. 2 (2013): 226-235, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649103/.

Pair Your Carbs with Protective Foods

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David JA Jenkins et al., "Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals," The Journal of nutrition 136, no. 12 (2006): 2987-2992, https://pubmed.ncbi.nlm.nih.gov/17116708/. 

Diana Gentilcore et al., "Effects of fat on gastric emptying of and the glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes," The Journal of Clinical Endocrinology & Metabolism 91, no. 6 (2006): 2062-2067, https://pubmed.ncbi.nlm.nih.gov/16537685/.

Karen E Foster-Schubert et al., "Acyl and total ghrelin are suppressed strongly by ingested proteins, weakly by lipids, and biphasically by carbohydrates," The Journal of Clinical Endocrinology & Metabolism 93, no. 5 (2008): 1971-1979, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2386677/.

Lesley N Lilly et al., "The effect of added peanut butter on the glycemic response to a high–Glycemic index meal: A pilot study," Journal of the American College of Nutrition 38, no. 4 (2019): 351-357, https://pubmed.ncbi.nlm.nih.gov/30395790/.  

Lorenzo Nesti et al., "Impact of nutrient type and sequence on glucose tolerance: Physiological insights and therapeutic implications," Frontiers in endocrinology 10 (2019): 144, https://pubmed.ncbi.nlm.nih.gov/30906282/. 

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