Post-meal spikes in glucose can be uniquely damaging to health and minimizing them should be a dietary priority. Keeping glucose levels steady over time leads to better health outcomes.
There is simply no one-size-fits-all metabolic eating plan that works for everyone. Different people can have very different glycemic reactions to the exact same foods, and the metabolic impact of lifestyle choices and other individual factors are difficult to measure with traditional tools.
Having a fasting glucose level in the "normal" range may not be good enough: research shows that a higher fasting glucose level (even in the "normal" range) increases risk of chronic disease. Dietary choices have a strong impact on fasting glucose levels.
Viewing diet through the lens of glucose levels can be a powerful way to personalize food choices and optimize metabolic health.
Beans: “I can’t speak highly enough about beans,” she says. “With 24.5 grams of plant based protein and a whopping 31.5 grams of fiber per can of black beans, they are one of the cheapest forms of health promoting nutrients, coming in at $1 for an organic can at Whole Foods.”
Hearts of palm: Hearts of palm can be used similarly to artichoke hearts, according to Dr. Means. I also love these for my crabless crab cakes, which are a major dinner party hit,” she says. “I make them completely plant based by using vegan mayo, and make them grain free by using almond flour instead of gluten-free bread crumbs.”
Tomatoes: Dr. Means is into this one too, often buying tomato paste to use in vegetable stir-fries to add a bit of tang. “It’s packed with tons of lycopene, a potent antioxidant,” she says.