Control Glucose Spikes

The Science of Eating: 10 Hacks from "Glucose Revolution" That Actually Work

By John Fisher (assisted by AI)

If you’ve ever felt the mid-afternoon slump or the sudden craving for something sweet after a meal, you’ve experienced a glucose spike. Recently, I’ve been listening to Glucose Revolution by biochemist Jessie Inchauspé, and it offers a fascinating look at how our blood sugar affects everything from our mood to our long-term health.

What I appreciate most about Inchauspé’s approach is that it isn’t a restrictive diet. It’s not about what you eat, but how you eat it. As someone who enjoys good food and cooking, I found these "hacks" to be practical tools rather than rigid rules.

Here are the 10 core hacks from the book that can help you flatten your glucose curves without giving up the foods you love.

1. Eat Your Food in the Right Order

This is perhaps the most powerful takeaway. When you sit down to a meal, try to eat the components in this specific sequence:

1. Fiber (Vegetables)

2. Protein and Fats

3. Starches and Sugars

By eating fiber first, you create a mesh in your intestine that slows down the absorption of glucose from the rest of the meal.

2. Add a Green Starter

Building on the first hack, always start your lunch or dinner with a "veggie starter." It doesn’t have to be complicated—a simple green salad, some roasted broccoli, or even a few stalks of celery. This flattens the glucose spike of the entire meal.

3. Stop Counting Calories

Inchauspé argues that calories don’t tell the whole story. A slightly higher-calorie meal that keeps your blood sugar stable is often better for your metabolic health than a low-calorie sugary snack that sends your insulin soaring. Focus on the quality and timing of food, not just the number.

4. Flatten Your Breakfast Curve

Breakfast is the most critical meal for blood sugar control. If you start the day with a sugar spike (cereal, juice, toast and jam), you are setting yourself up for a rollercoaster of cravings all day.

• The Fix: Switch to a savory breakfast. Think eggs, avocado, leftovers, or Greek yogurt with nuts. Keep the starches low and the protein high.

5. All Sugars Are the Same

From a molecular standpoint, your body doesn’t distinguish much between "natural" agave syrup, honey, and white table sugar. They all cause glucose spikes. If you’re going to eat sugar, pick the one you enjoy the most and eat it mindfully, rather than fooling yourself that one is "healthier."

6. Pick Dessert Over a Sweet Snack

Timing is everything. If you eat a cookie on an empty stomach (a snack), it hits your system instantly. If you eat that same cookie immediately after a meal (dessert), the fiber, protein, and fat you just ate will slow down the sugar absorption. Always choose dessert over a standalone snack.

7. Reach for Vinegar

This sounds like an old wives' tale, but the science backs it up. Drinking one tablespoon of vinegar (apple cider vinegar is popular) diluted in a tall glass of water 20 minutes before a meal can reduce the glucose spike of that meal by up to 30%. The acetic acid in vinegar helps your muscles soak up glucose faster.

8. Move After You Eat

You don’t need to run a marathon. Just 10 minutes of movement within an hour of eating—a walk around the block, doing the dishes, or some light tidying—allows your muscles to use the extra glucose in your bloodstream immediately, preventing a large spike.

9. If You Must Snack, Go Savory

If you are hungry between meals, avoid the sweet treats. Go for a savory option like a handful of nuts, a piece of cheese, or a hard-boiled egg. These provide energy without the crash.

10. Put "Clothing" on Your Carbs

If you are going to eat carbohydrates (like a piece of bread or a bowl of pasta) or something sugary, never eat them "naked." Dress them up with protein, fat, or fiber.

• Example: Don’t just eat dry toast; add avocado and an egg. Don’t just eat an apple; pair it with some peanut butter or a slice of cheddar. The "clothing" slows down the breakdown of the "naked" carb.

Final Thoughts

You don’t have to implement all ten of these at once. I recommend starting with the Savory Breakfast and the Order of Eating. Even these small adjustments can lead to better energy, clearer focus, and better long-term health.

Have you tried any of these glucose hacks? Let me know in the comments which one you’re adding to your routine this week.

Reversing Insulin Resistance

The Hidden Crisis: Insulin Resistance and the Future of Metabolic Health

by David Cornaby

Not long ago, I had a conversation that challenged my understanding of metabolic health. As someone who has been borderline diabetic, I thought I understood the basics—blood sugar control, insulin levels, the necessity of diet and exercise. But what if the real problem starts long before the first symptoms of diabetes appear?

I was introduced to Dr. Ben Bikman, a researcher at Brigham Young University, who has spent his career unraveling the mysteries of insulin resistance. His work suggests that by the time someone is diagnosed with type 2 diabetes, the underlying issue—insulin resistance—has been silently developing for years. It’s a condition where the body becomes less responsive to insulin, forcing the pancreas to work harder and harder until, eventually, it can’t keep up. The result? Blood sugar spikes, metabolic dysfunction, and, ultimately, diabetes.

The conversation then turned to solutions, and this is where things got interesting. Our company, Cornaby's Specialty Foods, is developing products designed to make the body more insulin-sensitive rather than just managing blood sugar levels. One of the key discoveries? Allulose—a sugar alternative that doesn’t act like sugar in the body.

Unlike other non-caloric sweeteners, allulose doesn’t spike insulin, doesn’t contribute to weight gain, and, according to animal studies, actually helps reduce insulin resistance, abdominal fat, and liver fat while improving mitochondrial function. That’s a big deal. The body processes it differently, and early studies show that it may not just be a neutral substitute for sugar—it might actively help reverse some of the damage done by years of metabolic dysfunction.

One particularly striking experiment involved a woman wearing a continuous glucose monitor (CGM). She tested her blood sugar response to white bread alone and then to the same bread topped with a jam made using allulose. The result? A negative glucose response—her blood sugar actually dropped after eating the jam. This was something she had never seen before.

I couldn’t help but think about the implications. What if we’ve been focusing on the wrong problem? Instead of simply avoiding sugar, what if we need to address insulin resistance at its core? What if a shift in how we sweeten our foods could fundamentally change how our bodies process energy?

For emergency responders, healthcare workers, and others in high-stress professions, metabolic health is more than just a personal issue—it affects performance, endurance, and long-term resilience. The idea that small, strategic changes in diet could help improve energy levels, cognitive function, and long-term health is compelling.

Our company plans to release a line of products built around allulose in the coming months, with the goal of helping people reclaim their metabolic health without giving up the foods they love. I’ll be following this closely, both as a researcher and as someone personally invested in health and wellness.

For those interested in diving deeper into insulin resistance, I highly recommend looking up Dr. Ben Bikman’s Metabolic Classroom series on YouTube. His research provides a fascinating look into why insulin resistance matters and how we can reverse it before it’s too late.

Change begins with knowledge—and perhaps, with the right tools, we can start to shift the conversation from diabetes management to true metabolic health. 

David Cornaby is President and CEO of Cornaby's Specialty Foods in Payson, Utah. 

Hashtags: #MetabolicHealth #InsulinResistance #DiabetesPrevention #HealthyEating #BloodSugarControl

Glycemic Load List of Foods

Understanding Glycemic Load: Making Healthier Food Choices for Blood Sugar Control

Which of these foods don't belong? Image created by chatGPT

by John R. Fisher, PhD

Glycemic load (GL) is a measure that evaluates the impact of carbohydrate-containing foods on blood sugar levels. Unlike the glycemic index (GI), which only considers how quickly a food raises blood sugar, glycemic load combines both the quality and quantity of carbohydrates to give a more accurate picture of how much a food will increase blood sugar levels. By taking into account the carbohydrate content and GI, glycemic load helps people make more informed dietary choices, especially those managing diabetes, heart health, or weight control. Foods with a low glycemic load cause slower blood sugar rises, while high-glycemic load foods can lead to quick spikes. Understanding GL can promote healthier eating and better blood sugar stability.

Here’s a list of foods categorized by their glycemic load (GL). The GL values indicate the impact these foods have on blood sugar levels:

Low Glycemic Load (10 or under)

1. Bran cereal – GL 9
2. Apple (medium) – GL 6
3. Orange (medium) – GL 5
4. Kidney beans (1/2 cup) – GL 7
5. Black beans (1/2 cup) – GL 6
6. Lentils (1/2 cup) – GL 5
7. Wheat tortilla (1 small) – GL 4
8. Skim milk (1 cup) – GL 4
9. Cashews (1 oz) – GL 3
10. Peanuts (1 oz) – GL 1
11. Carrots (1/2 cup cooked) – GL 3
12. Broccoli (1 cup cooked) – GL 1
13. Cherries (1/2 cup) – GL 3
14. Grapefruit (1/2 medium) – GL 3
15. Strawberries (1/2 cup) – GL 1
16. Tomato (1 medium) – GL 2
17. Zucchini (1/2 cup cooked) – GL 1
18. Pear (medium) – GL 4
19. Spinach (1 cup cooked) – GL 1
20. Avocado (1/2 medium) – GL 1

Medium Glycemic Load (11-19)

1. Pearled barley (1 cup cooked) – GL 12
2. Brown rice (3/4 cup cooked) – GL 16
3. Oatmeal (1 cup cooked) – GL 13
4. Bulgur (3/4 cup cooked) – GL 13
5. Rice cakes (3 cakes) – GL 17
6. Whole grain bread (1 slice) – GL 11
7. Whole-grain pasta (1 1/4 cup cooked) – GL 15
8. Green peas (1/2 cup cooked) – GL 11
9. Sweet potato (1/2 medium) – GL 17
10. Pineapple (1/2 cup) – GL 12
11. Corn (1/2 cup cooked) – GL 14
12. Beetroot (1/2 cup cooked) – GL 11
13. Banana (medium) – GL 12
14. Couscous (1/2 cup cooked) – GL 15
15. Mango (1/2 cup) – GL 12
16. Grapes (1/2 cup) – GL 11
17. Watermelon (1 cup) – GL 11
18. Pita bread (1 small) – GL 18
19. Black-eyed peas (1/2 cup cooked) – GL 11
20. Quinoa (3/4 cup cooked) – GL 13

High Glycemic Load (20 and above)

1. Baked potato (1 medium) – GL 29
2. French fries (1 medium serving) – GL 25
3. Refined breakfast cereal (1 oz) – GL 23
4. Sugar-sweetened beverage (12 oz) – GL 22
5. Candy bars (2 oz) – GL 22
6. White basmati rice (1 cup cooked) – GL 26
7. White-flour pasta (1 1/4 cup cooked) – GL 23
8. Popcorn (2 cups) – GL 21
9. Pretzels (1 oz) – GL 24
10. Bagel (1 medium) – GL 24
11. Cornflakes (1 cup) – GL 21
12. Doughnut (1 medium) – GL 23
13. Gatorade (12 oz) – GL 20
14. Instant mashed potatoes (1/2 cup cooked) – GL 21
15. Raisins (1/4 cup) – GL 28
16. Honey (1 tbsp) – GL 20
17. White bread (1 slice) – GL 22
18. Rice noodles (1 cup cooked) – GL 24
19. Watermelon (2 cups) – GL 22
20. Pancakes (2 medium) – GL 23

This list provides a variety of foods within each glycemic load category, helping guide choices for better blood sugar management. The list was prepared with the assistance of chatGPT.

Type 2 Diabetes and Glycemic Index

Carbohydrates and Blood Sugar: A Balanced Overview

Image created by chatGPT

by John Fisher

Carbohydrates play a central role in our body’s energy metabolism, particularly through their impact on blood sugar levels. When consumed, digestible carbohydrates are broken down into sugars that enter the bloodstream, prompting the pancreas to release insulin. This hormone encourages cells to absorb blood sugar for energy or storage, lowering blood sugar levels. Conversely, when blood sugar drops, the pancreas releases glucagon, prompting the liver to release stored sugar, thus maintaining a stable blood sugar supply. This article explores how carbohydrates impact blood sugar, the role of glycemic index and glycemic load, and how these factors relate to conditions like type 2 diabetes and heart disease.

Carbohydrate Metabolism and Type 2 Diabetes

The balance of insulin and glucagon is essential for maintaining steady blood sugar levels. However, when insulin production or utilization fails, type 2 diabetes can develop. This condition, often gradual, occurs when cells become insulin-resistant, causing prolonged high blood sugar levels. Over time, the strain on insulin-producing cells can cause them to cease insulin production altogether. Type 2 diabetes is a significant public health issue, often associated with excessive intake of high-glycemic foods.

Glycemic Index: A Better Classification of Carbohydrates

Traditionally, carbohydrates were labeled as “simple” or “complex” based on their chemical structure. However, these categories do not fully capture the effects on blood sugar levels. The glycemic index (GI) was developed to measure how quickly and significantly a carbohydrate-rich food raises blood sugar. Foods with a high GI, like white bread, cause rapid blood sugar spikes, whereas foods with a low GI, like whole oats, promote a more gradual rise in blood sugar. High-GI foods can increase the risk of type 2 diabetes, heart disease, and even obesity.

Factors Affecting Glycemic Index

Several factors influence a food's GI, including processing, fiber content, ripeness, and fat or acid content. For instance, milled grains have a higher GI than whole grains, and ripe fruits tend to have a higher GI than unripe ones. High-fiber foods slow down digestion, causing a gentler increase in blood sugar. Studies have demonstrated a link between high-GI diets and a greater risk of type 2 diabetes and coronary heart disease, although the impact on body weight remains uncertain.

Glycemic Load: Measuring Blood Sugar Impact by Quantity

While GI measures how quickly a food raises blood sugar, glycemic load (GL) considers both the GI and the total carbohydrate content. GL offers a more comprehensive way to classify foods based on their blood sugar impact. A GL of 20 or more is high, while a GL of 10 or below is low. Lower-GL diets are associated with a reduced risk of type 2 diabetes and heart disease. Thus, choosing low- or medium-GL foods, such as bran cereals, black beans, and brown rice, over high-GL foods like baked potatoes and candy, promotes healthier blood sugar management.

Conclusion

Understanding the relationship between carbohydrates, glycemic index, and glycemic load is vital for managing blood sugar levels and reducing risks associated with type 2 diabetes and heart disease. By making informed dietary choices, individuals can control blood sugar spikes and benefit from a balanced, health-promoting diet.

Here is a list of common foods categorized by glycemic load.

Reference

Harvard School of Public Health. (n.d.). Carbohydrates and blood sugar. Retrieved from https://nutritionsource.hsph.harvard.edu/carbohydrates/carbohydrates-and-blood-sugar/

This article was written with the assistance of AI. 

Good Nuts, Bad Nuts

Nuts and Diabetes: Choosing the Right Fats for Better Health

By John Fisher

Eating nuts can be an excellent choice for individuals with diabetes, offering a variety of benefits such as stabilizing blood sugar levels and providing essential nutrients. However, the choice of nuts and how they are prepared can make a significant difference. Selecting nuts that aren’t roasted in vegetable oils is essential for managing diabetes, as the type of fat in nuts and oils can impact inflammation and blood sugar control.

The Impact of Different Fats

When considering fats, we generally classify them as “good” or “bad.” Good fats, found in foods like nuts, avocados, and olive oil, support cellular function, protect heart health, and may help manage blood sugar levels. Bad fats, on the other hand—often found in fried foods, heavily processed snacks, and vegetable oils used in roasting nuts—can increase inflammation, which has a direct link to insulin resistance and type 2 diabetes.

Polyunsaturated fats (PUFAs), present in some oils like vegetable, soybean, and corn oils, can be problematic for people with diabetes when consumed in high amounts. Dr. Chriss, a specialist in nutritional impacts on metabolic health, explained during our interview, “While nuts can offer fantastic nutrients, the PUFA-rich oils they’re often roasted in can drive inflammation and potentially worsen blood sugar management. It’s crucial for diabetics to check labels and avoid these oils.” In my own experience managing diabetes, I noticed an improvement in blood sugar stability when I switched to dry-roasted or raw nuts, steering clear of those cooked in inflammatory vegetable oils.

Nuts and Their Benefits for Diabetics

Many types of nuts are particularly beneficial for people with diabetes because they contain “good” fats, fiber, and protein, all of which help stabilize blood sugar levels and support satiety, reducing cravings for higher-carb snacks. Some top choices include:

1. Almonds: High in fiber and magnesium, almonds can improve insulin sensitivity, making them a great snack for people with diabetes. Magnesium has been linked to improved blood sugar control, and almonds provide it in abundance.

2. Walnuts: Known for their omega-3 fatty acids, walnuts support heart health, which is critical for diabetics, who face a higher risk of heart disease. Omega-3s also have anti-inflammatory properties, counteracting some of the inflammation associated with diabetes.

3. Macadamia Nuts: Lower in PUFA fats than many other nuts, macadamias offer monounsaturated fats, which are more stable and less likely to oxidize, minimizing inflammation risks. I’ve personally found macadamia nuts to be a satisfying, diabetes-friendly snack due to their low carbohydrate content and mild impact on blood sugar.

4. Pistachios: These nuts are high in fiber and offer a source of protein, both of which can help stabilize blood sugar after meals.

Avoiding Vegetable Oils

When selecting nuts, checking labels for added oils is essential. Many commercially roasted nuts are prepared with vegetable oils, including soybean, sunflower, or canola oil, which can be high in PUFAs. While PUFAs are necessary in small amounts, excessive consumption can lead to an imbalance, increasing inflammation and potentially affecting blood sugar control negatively.

Roasting nuts in oils also increases the risk of oxidation, especially when oils are exposed to high heat. Oxidized oils generate free radicals, which can contribute to chronic inflammation. Instead, look for raw or dry-roasted nuts without added oils, or try roasting them yourself at home with a touch of heart-healthy olive or avocado oil.

The Good Fat Advantage

Nuts offer a wealth of monounsaturated fats and some omega-3 fats, known to be anti-inflammatory and beneficial for managing diabetes. Incorporating a variety of nuts in moderation can support satiety and reduce blood sugar spikes, providing both nutritional benefits and flavor variety for those managing diabetes.

In my experience, opting for raw or dry-roasted nuts has made a tangible difference in managing my blood sugar levels. By making small adjustments like this, diabetics can enjoy the benefits of nuts without the added risks associated with vegetable oils and bad fats. As Dr. Chriss noted, “Choosing whole foods in their most natural form can make a significant impact on managing diabetes long-term.”

Note: I have been under the care of a functional medicine doctor to help manage my Type 2 diabetes through dietary changes. By eliminating inflammatory foods—such as grains, dairy, processed foods, and processed meats—I have lost 30 pounds and significantly reduced my A1C levels. For privacy, the doctor’s name has been changed in this story.

This article was created with the assistance of AI, which transcribed a recording of my interview and helped organize the information into this story.

Hashtags: #DiabetesManagement #HealthyFats #NutritionTips #BloodSugarControl #AntiInflammatory