The Glucose Guide

Generic diet advice is everywhere — but your body deserves better. Learn how real-time tracking with the Libre 3 Plus CGM and curated food experiments can uncover what truly works for you. No guesswork, just science-backed clarity.

Regular exercise is an essential part of a healthy lifestyle. However, it can be worrisome for people with diabetes or those monitoring their blood sugar levels because exercise can cause blood sugar levels to spike. In this blog post, we will explore the reasons behind blood sugar spikes during exercise and provide additional strategies to manage them effectively.

With the onset of the summer season, many individuals eagerly anticipate indulging in alcoholic beverages while basking in the sun or enjoying the beach. For the majority, moderate alcohol consumption is a pleasurable experience without adverse effects. However, individuals who monitor their blood sugar levels or have diabetes must exercise caution when consuming alcohol.

Dietary fiber is a remarkable component of our diet that plays a crucial role in supporting various functions of the body. While it is classified as a type of carbohydrate, unlike other carbs, fiber is not digested by the body. Instead, it passes through the intestinal tract with minimal breakdown, offering numerous health benefits.  In this article, we will delve into the world of fiber, exploring its two main types—soluble and insoluble fiber—and examining their respective advantages. We will also discuss the recommended daily fiber intake and address how individuals with irritable bowel syndrome (IBS) can incorporate fiber into their diet. What is Soluble Fiber? Soluble fiber refers to a type of fiber that dissolves in water, forming a gel-like substance in the digestive tract. This gel-like consistency helps slow down digestion, promoting a gradual release of nutrients into the bloodstream. Soluble fiber can be found in various foods such as oats, fruits, vegetables, beans, and psyllium husk. The benefits of soluble fiber include improved cholesterol levels, stabilized blood sugar levels, enhanced gut health, and increased feelings of satiety. What is Insoluble Fiber? In contrast to soluble fiber, insoluble fiber does not dissolve in water and remains relatively intact during digestion. It adds bulk to the stool, facilitating regular bowel movements and preventing constipation. Insoluble fiber is commonly found in whole grains, nuts, seeds, and the skin of fruits and vegetables. Its main role is to promote digestive health, prevent constipation, and to help maintain a healthy weight. How Much Fiber Should You Consume? While the recommended daily intake of fiber may vary depending on factors such as age, sex, and overall health, generally, adults are advised to consume around 25 to 30 grams of fiber per day. However, it is essential to increase fiber intake gradually to allow the body to adjust and avoid potential digestive discomfort. Incorporating a variety of fiber-rich foods into your diet, such as whole grains, fruits, vegetables, legumes, and nuts, can help you meet your daily fiber requirements.  Fiber and Irritable Bowel Syndrome (IBS) Individuals with irritable bowel syndrome often face challenges in managing their symptoms due to dietary triggers. However, with careful selection and portion control, fiber can be incorporated into an IBS-friendly diet. Soluble fiber, in particular, is generally well-tolerated by individuals with IBS and can even provide relief from symptoms such as diarrhea. Foods like bananas, oats, carrots, and potatoes contain soluble fiber and can be suitable choices for those with IBS. On the other hand, insoluble fiber may exacerbate symptoms in some individuals, so it is important to monitor personal tolerance levels and adjust the intake accordingly. Alternatives for IBS: If incorporating fiber-rich foods directly into your diet poses challenges for IBS management, alternative options are available. Consider incorporating supplements such as psyllium husk, which provides a concentrated source of soluble fiber. These supplements can be mixed with water or other liquids and consumed daily to help meet fiber requirements without triggering symptoms. Opt for whole food sources first if possible. As always, it is advisable to consult with a healthcare professional or a registered dietitian who specializes in digestive health to determine the most appropriate fiber intake strategy for your specific needs. Dietary fiber is a crucial component of a healthy diet, offering numerous benefits such as improved digestion, weight management, and blood sugar regulation. By understanding the differences between soluble and insoluble fiber and their respective advantages, individuals can make informed choices about incorporating fiber-rich foods into their daily meals. For those with IBS, carefully selecting fiber sources and considering alternative options can help to consume adequate fiber without causing digestive upset. 

Discover the transformative power of CGM technology for physical and mental growth, mirroring the lotus flower's journey. Dr. Navin Hettiarachchi explores CGM's role in enhancing awareness, informed decisions, and overall well-being. Improve glycemic control, reduce complications, and embrace harmony between body and mind. Unlock the potential!"

Did you know eating processed foods can cause more premature deaths than tobacco smoke?  One of the “star” ingredients of processed foods is refined white flour. According to clinical nutritionist John Gitalis, “… refined white flour is completely stripped of its nutrient value, with virtually no vitamins, […] The post Healthy Flour Alternatives + How to Use Them appeared first on Tastermonial.

When exposed to cold temperatures, your body reacts in several ways to maintain its core temperature and protect vital organs. The primary physiological response to cold water exposure is vasoconstriction - blood vessels in the skin and extremities narrow, reducing blood flow to these areas. This helps preserve heat and maintain your core body temperature. Additionally, cold exposure triggers the activation of brown adipose tissue (BAT), also known as brown fat. Unlike white fat, which stores energy, brown fat is specialized in generating heat. When activated, brown fat burns calories and glucose to produce heat, making it an attractive target for research on metabolic health and weight management.

” 80% of Americans don’t eat enough color ” Even though the medical industry is growing quickly and new drug targets are being discovered to address common diseases, there is still a large concern about the adverse effects that pharmaceutical agents have in the human body. This is why people are constantly looking at alternative […] The post Add color to your healthy eating goal appeared first on Tastermonial.

Protein is an essential macronutrient that helps rebuild muscle, provide fuel, and keep you full throughout the day. There are many sources of protein, whether it be from animals or plants.