I recently had a look at the Diet Doctor site.
Eating better: Six steps down the carb mountain is well written with many good tips. That is until I got to the recommendation to eat dark chocolate, where I grew very concerned. It turns out that this makes my blood spike more than with most other foods.
In the article How different foods affect blood sugar levels – Compared to teaspoons of sugar, Dr Andreas listed Apples as one of the low GI foods.
Incidentally, the Weizman Institute tested glycemic responses for example both bananas and apples. The responses to bananas clustered nicely around 65 – everyone in the group got close to 65. When they tested apples, the GI responses also averaged at 65, but the individual readings ranged all over the place from 45 to 90, a massive scattering. So for one person, an apple can have a GI of 45 (relatively low) while for another at 90 is a massively high GI.
Here’s a quote from The Personalized Diet, by Prof Eran Segal: “Going by the GI, you would never know for sure whether apples were giving you a blood sugar spike, or were a good choice for you personally. Therefore knowing the GI value might be helpful for you, but knowing the GI value of an apple would probably not. The GI index itself cannot tell you which values will match your reaction to any food.”
Without self measurement, I never would have known that brown rice, oats and oranges make my blood sugar spike through the roof. Without self testing, my father would not have known that maize has virtually no spiking effect on him, and he can have that as breakfast on a tight budget.
The problem with most food recommendation sites is that the blanket advice on food types are dangerous for certain people. In fact, for certain individuals, they are handing them a loaded gun, turning normal people into prediabetics and prediabetics into fullblown diabetics.
Today more than 100 million people in the US are diabetic or prediabetic. Out of a population of what, 350 million, that is a massive problem and in my opinion partly as a result of general diet advice and diets that should work for everybody, but don’t.
Here is an update on my latest biohacking self tests:
New Entries On My Blood Sugar Spike List
Raisins – Raisins do make the hi GI list on many web sites.
Baked beans – Nutrition Australia lists legumes and baked beans on its list of Healthy, low GI food choices.
Dark chocolate – Recommended desert at Diet Doctor.
Butternut soup – Healthline does warn that it is high in carbohydrates.
Cashew nuts – NDTV on cashew nuts: “Moreover, cashews are responsible for lowering blood sugar levels.”