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Protein & Veggies First, Carbs Later: New Study Highlights Significance of Nutrient Order for Glycemia & Insulinemia

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If you have problems with postprandial glucose and insulin excursions, you should consider picking your burgers apart to be able to eat the carbs 10 minutes after you devoured the proteins and veggies... and yes, it's likely you'll skip the bun and reduce your overall energy intake, as well. If you're following my friend Alex Leaf  on Facebook, you will have heard about the role of "nutrient order" (that's not " nutrient timing ") as an important determinant of your postprandial glucose response. If you haven't heard about this, yet, let me briefly bring you up to speed: In a previous crossover study ( Shukla 2017 ) involving metformin-treated subjects with T2DM, the authors of the study that's at the center of today's SuppVersity article have already demonstrated that the ingestion of the protein and vegetable components (e.g. tomato, onion, and salad leaf + burger patty) of a given meal  10 minutes before  the carbohydrate component...
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Canned Foods, Much Better Than Their Reputation: Issues W/ Heavy Metals, Plastics, and Nutrient Losses Revisited

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While generalizations are problematic, it is true that the average canned product is better than its reputation would suggest. As a SuppVersity -reader, you will know that frozen vegetables and fruit are much healthier than their reputation would suggest ( learn more ). In previous articles, I have even pointed out that for some foods, such as spinach, the frozen variety is superior to the "fresh" one with respect to almost all relevant nutritional aspects. Now, this raises the question: If frozen fruits and veggies are so much better than most people believe, could the same be true for canned fruits and vegetables? Looking for more ways to improve your diet? Increase your potassium (K) intake! Potassium vs. Diet-Inducded Insulin Resis. In the Lime Light: The Ill Effects of Low K Intakes Bad News: Most Americans are Sign. K Deficient Lean, Healthy ... Correlates of High Hair Potassium Eating a High Protein Diet? Better Watch K! Potassium Bicarbonat...
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Gut Bugs Determine Health Benefits of Sourdough Whole-Grain Bread | Glycemia Improves W/ White Bread in Some!

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Yes, white bread can be the healthier choice. Whether your post-prandial glycemic response will improve or deteriorate with white vs. whole-grain sourdough bread appears to be fully dependent on your gut bugs. Even though it has gotten a bad rep over the past 20 years, bread is (still?) consumed daily by billions of people, worldwide. I guess that's also because the scientific evidence of which the Internet gurus will tell you that it would "prove that bread is the devil" is by no means unambiguous. It was thus high time for scientists to perform a randomized crossover trial like the one by Talk Korem and colleagues from the Weizmann Institute of Science  - a study that used data from two 1-week-long dietary interventions comprising consumption of either traditionally made sourdough-leavened whole-grain bread or industrially made white bread. Review older articles about the gut - health  axis.at the SuppVersity Bugs Dictate What You Crave Sweeteners & Y...
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Healthy Fish Swims in the Sea, not the Pan | 7% Increased Type II Diabetes Risk per Add. Serving/Wk of Fried Fish

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Within the fried fish category the study did unfortunately not distinguish between regularly fried (left) and breaded or otherwise crumbed fried fish. While this may be simply because they simply didn't have the data, it clearly reduces the practical value of the study. Sometimes, eating healthy can be more difficult than you'd think. Let's take your two weekly servings of fish as an example. With fish, there are the issues with nasty heavy metals and plastics in wild-caught and the increased omega-6 fatty acids in farmed fish that I've addressed at length in my 2013 and 2014 articles "Making the Right Fish Choices: Fatty Acid Contents of 33 Different Fish Species" ( read it ) and "Farmed vs. Wild-Caught: Pollutants and A Low Omega-3/6 Ratio" ( read it ). Unfortunately, it doesn't stop there. Whether or not you will see the full, if any health benefit you certainly will have heard of, will not just depend on making the right fish , but also...
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Cheese & Your Health: CVD, Cancer & Metabolic Syndrome - Cheesy Science or Scientific Revelation? A Brief Review

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Cheeses come in all forms and colors. Cheese is not exactly the first food that comes to mind when we think about "healthy eating". Rightly so? Today's overview of recent cheese studies tries to answer this question. The article will, among other things, also address the claim that cheese was addictive (see red box) and / or that the consumption of a dairy product with a saturated fat content that is second only to that of butter would harm your cardiovascular and metabolic health. So, where do we start? Netherlands? Well, even though the Dutch are famous for the many different types of cheese they produce and consume, they are probably not the ones who "invented" it. Rather than that it appears to be certain that the first cheeses were produced 5,000 BC - accidentally. You can learn more about dairy at the SuppVersity Dairy Has Branched-Chain Fatty Acids! Is There Sth. Like a Dairy Weight Loss Miracle? There is Good A2 and Bad A1 Dairy, ...
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