SuppVersity - Nutrition and Exercise Science for Everyone

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...

About time for another installment of the SuppVersity Short News . Isn't it? Today: Stretching + Glycemia, Curcumin + Weight(-Re)Gain, ARA + Inflammation Have you been waiting for a new installment of the SuppVersity Short News ? Well, the waiting just ended. In today's installment, I will shed some light on the weight(re)gain-limiting effects of curcumin and their mechanistic underpinnings, (2) explain how post-prandial stretching may help you control your blood sugar surges, and (3) answer the question whether the (meanwhile hardly available) alleged muscle-building (pro-inflammatory) long-chain omega-6 fatty acid, arachidonic acid (ARA, yes that's the alleged evil twin brother to DHA and EPA), doesn't just improve the myogenic (=muscle promoting) gene response to exercise but will also ruin your health. Read about exercise- and nutrition-related studies in the SuppVersity Short News Alcohol, Microbes & International Chest Day Aug '15 Ex.Res. Upd.:...

This is what it's all about. Real food does not come in form of "macros". It comes in form of complex food matrices that determine its effect on one's health - including one's glycemic health. You will probably remember that I have touched on a specific aspect of the effects of and interactions between different macronutrients in what scientists often refer to as "food matrices" on the glycemic response to standardized glucose loads in previous articles like the famous "True or False?" article that dealt with the question: "Will Adding Fat to A Carby Meal Lower the Insulin Response?" ( read it ). You don't remember this or any of the other articles? Well, in that case, I probably have to tell you again  that the mere fact that the postprandial glucose are lower does not mean that a certain food or combination of certain macronutrients would increase your insulin sensitivity (adding fat to a high carbohydrate meal certainly d...

Resistance training alone won't make up for a sloppy diet - no matter if you do it before or after meals. I am not sure how feasible this is going to be for you, but if you are a type II diabetic or anyone concerned about the potential detrimental health effects of the rise in glucose and triglycerides after a meal, working out 45 minutes after dinner is the way to go. Abnormally elevated postprandial glucose and triacylglycerol (TAG) concentrations are strong risk factors for cardiovascular disease (CVD) in patients with type-2 diabetes. Therefore, scientists expect that interventions that reduce postprandial glucose and TAG concentrations should lower the risk of CVD (Krook. 2003; O'Gorman. 2008). Learn more about the effects of your diet on your health at the SuppVersity Only Whey, Not Soy Works for Wheytloss Taste Matters - Role of the Taste Receptors Dairy Protein Satiety Shoot-Out: Casein vs. Whey How Much Carbs Before Fat is Unhealthy? 5 Tips t...

The power of GI calculations is limited and even with meals as simple as the one in the picture, the calculated glycemic index can be ~50% off! As a SuppVersity reader you've repeatedly read about macronutrient interactions, such as the insulin boosting effects of whey protein or dietary fat , studies that investigate the effects of the individual ingredients of a complete meal on the glycemic response healthy men and women, however, are scarce. Against that background the results of a recent study from the Clinical Nutrition Research Centre at the Singapore Institute for Clinical Sciences are of particular interest. After all, the Lijun Sun et al. (2014) determined the effect of co-ingesting a high-protein food (breast chicken), a fat (ground nut oil), a leafy vegetable or all three on the glycaemic and insulinaemic responses of white rice in healthy adults and did thus produce results that could be practically relevant for all of us - more relevant than inaccurately calc...