How to introduce carbs
Macros and the sequence of eating your meal makes a difference
Eat your starch last
- Eat your salad first together with protein
- Keep starchy food last
It has been shown that there can be up to 50% reduction to glucose and insulin spike. Additionally you would probably be already filled-up and won’t over indulge on carbs.
Don't mix PUFAs with carbs
Eating a high fat and high carb meal can is like eating a burger and fries. Even if make healthier choices there result will not be very different especially if you mix O6 Polyunsaturated fat.
In general mixing fat and carbs create a very hyperpaletable meal which can lead to over-eating.
It is important to note that there seems to be a difference between starchy carbs and fruit.
- In general mixing fat and carbs create a very hyperpaletable meal which can lead to over-eating.
- High Omega-6 should be avoided at all costs in general but especially when eating carbs since this blocks absorption of glucose and causes glycation and AGE of the glucose molecules
- It is important to note that there seems to be a difference in the glycose spike between starchy carbs and fruit.
- When eating fat, eat saturated fat from animal sources, butter, ghee, and olive oil
- Research suggests that consuming fat alongside starchy carbohydrates such as potatoes and rice acts to reduce and delay the initial blood glucose spike that would occur if no fat was consumed. However, ultimately the amount of glucose entering the blood will be the same because the fat only acts to slow the absorption of glucose into the bloodstream. Therefore, fat may lower the postprandial glucose spike, but it will cause the body to be in a state of hyperglycemia for a longer time period.
- Fat also appears to cause a temporary and acute state of insulin resistance whereby more insulin is required to dispose of the same or in some cases less glucose than if no fat was consumed alongside a starchy carbohydrate. Moreover, the insulin response is prolonged, meaning that blood insulin levels remain elevated for a longer period of time.
- The type of carbohydrate also plays a large role in determining the extent of insulin resistance. Starchy carbohydrates may be the main offender regardless of fiber content, as an interaction with fat has been observed with regular potatoes, cooked and cooled potatoes (resistant starch), legumes such as lentils, and grain breads. On the other hand, foods with low available glucose such as fruits and fibrous vegetables appear to not be affected by dietary fat to the same extent that starches are.
