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08/12/2026

Simple hacks to reduce the impact of sugar on your body: • have sweet things as dessert after a meal rather than on an empty stomach • have veggies first • have a savoury breakfast centered around protein "Guideline: Sugars Intake for Adults and Children." World Health Organization, 4 Mar. 2015. The WHO recommends an ideal reduction to below 5% of total energy intake for added health benefits (equivalent to 25 grams of sugar for an average 2,000 kcal daily energy intake).

08/12/2026

Putting clothes on carbs essentially means adding protein, fat or fiber to carbs, to slow down the absorption of glucose into our bloodstream. Some of my favorite clothes on carbs: • Apple with nut butter • Chocolate cake with Greek yogurt • Bread with cottage cheese and olive oil • Toast with avocado and eggs • Chocolate with a handful of almonds 🧬 Pelletier, Xavier, et al. “Effect of Cream Cheese Consumption on the Glycaemic Response to the Meal in Healthy Subjects.” Nutrition Research, vol. 18,5 (1998): 767–774. 🧬 Law, Marron et al. “The effect of dairy products consumed with high glycemic carbohydrate on subjective appetite, food intake, and postprandial glycemia in older adults.” Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 42,11 (2017): 1210-1216. 🧬 Zhou, Zheng et al. “Glycemic variability: adverse clinical outcomes and how to improve it?.” Cardiovascular diabetology vol. 19,1 (2020):102.

08/11/2026

My 5 summer glucose tips: 1. Sorbet is not healthier than ice cream. Sorbet usually spikes our glucose more than ice cream because ice cream contains more protein and more fat, which slow the absorption of glucose into our bloodstream. It's a pleasure decision, so just pick the one you prefer. 2. Iced lattes are often dessert. The flavored ones usually come with lots of sweet syrups. If you can, opt for some plain iced coffee or plain iced latte with cow's milk or unsweetened almond milk. 3. Most cocktails are sugar bombs. They're often packed with liquid sugar, and we often have them on an empty stomach. If you can, have a veggie starter or some nuts before drinking, or opt for some dry white wine instead. 4. Mocktails = fruit juice. They will spike your glucose. Personally I go for sparkling water with lemon instead. 5. Go for a walk after dinner. Even just 10min of walking around the block or up and down the stairs can help reduce the glucose spike of your meal.

08/10/2026

What I do in the morning before my day starts: 20g of protein achieved ✅️ Comment PROTEIN and I'll send you the link to Protein Prodigy.

08/10/2026

I know fish sticks are sooo practical and tasty. But let's be honest, they're not great for our glucose. If you can, opt for simple grilled or baked fish, or do the hacks have a veggie starter, have a tablespoon of vinegar in a tall glass of water, or go for a walk after eating.

08/09/2026

That's why I always try to go for real cheese over crackers when I'm craving something cheesy: more protein, no sneaky hidden ingredients, and no glucose spike. Cheese = the perfect snack.

08/09/2026

I know fish sticks are sooo practical and tasty. But let's be honest, they're not great for our glucose. If you can, opt for simple grilled or baked fish, or do the hacks: have a veggie starter, have a tablespoon of vinegar in a tall glass of water, or go for a walk after eating.

08/09/2026

I know this is a very controversial subject. So let’s talk about it. A regular coke has the equivalent of around 35g of sugar, that’s why we see this big spike. A fruit juice like the green machine here, has around 36g of sugar for the same portion. Now, does that mean this juice and Coke have exactly the same impact on your health? No. The Green Machine does contain some vitamins and minerals. Coke does not. But vitamins and minerals do not cancel out the sugar or prevent it from affecting your glucose levels. A fruit juice does not have the intact cellular structure of whole fruit, the fiber structure is broken down and removed, and so the sugar is much more readily available and absorbed quicker. So if you want vitamins and minerals from fruit, go for whole fruit instead of fruit juice.

08/09/2026

Have you tried having the portion size mentioned on cereal packaging

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