Most carbohydrates in our diet (starch and sugar) are too large to be absorbed and we have to break them down to individual glucose molecules for absorption, he explains. This startup has taken Abbott’s CGM and purposefully made it as visible as possible, with a big black patch. After three days of baselining, they get their premeal blood glucose trigger, which is simply the average of their glucose just before they eat over three days.

But ‘clothing your carbs’ by adding fat to ‘blunt the blood sugar response’ is perhaps the worst thing you can do for your metabolic health, average blood sugars and HbA1c. Meanwhile, people with excellent glucose levels continue to maintain great glucose levels as they shed unwanted pounds. Start your smoothie with protein powder, then add a combination of linseed or flaxseed oil, coconut oil, avocado, seeds, nuts and a cup of spinach. Interestingly, most people in our challenges find that they don’t need to reduce their carb intake significantly.However, I am concerned that overanalysing blood sugar fluctuations and a hyper-focus on keeping blood sugars stable will lead people away from their goals of weight loss and improved metabolic health. Simply eating to stabilise your CGM trace can lead people to consume foods and meals that worsen their metabolic health. It also depends on whether you are well hydrated or dehydrated, how tired or stressed you are (both can trigger the release of stress hormones that affect metabolism), or if you were active.

If you want to lose weight and improve your metabolic health, you need to adjust WHAT and WHEN you eat so your blood sugars fall just a little below what is normal for you. Our analysis also indicates that moving from refined carbs to minimally processed carbs containing more fibre positively affects satiety, or how full you feel and how much you eat across the day. As a diabetic, I have read a lot of work on this topic, but I liked that this book emphasizes how important it is for nondiabetics to keep glucose steady as well. Later, once you achieve a lower weight, your insulin levels across the day will be lower because you have less fat to hold in storage! Eat a hard-boiled egg, a handful of nuts, a few spoonfuls of 5 per cent fat Greek yoghurt or a head of broccoli before the cake or biscuit.Our blood glucose level is highly personalised and responds quickly to what we eat and that is a very cool opportunity across the board - for consumers and the industry," ​he tells NutraIngredients. We’ve guided thousands of people through using their blood sugar data to optimise their food choices for better blood sugar control and weight loss. But where this gets even cooler is when we see we can use our glucose trends to guide what to eat across the day. If so how long would it take for my body to get used eating normal carbs without having those crazy spikes?

As a doctor, I knew all the basic concepts the author mentioned -she’s a bio-chemist- but some of the glucose hacks and tips she mentioned were new to me.DDF will help with blood sugars, but given you’re already thin, our Macros Masterclass may be more useful. Predictably, this all adds up to a big book deal: her book Glucose Revolution was just released a couple of months ago. Slightly higher glucose levels earlier in the day is a typical pattern that we see in lower-carb dieters, whereas people following a lower-fat diet tend to see the reverse.