Articles
All about Akkermansia
Gut health is a major focus in modern nutrition science. This is because the gut plays a huge role in your immunity, nutrient absorption, metabolism and communication with the rest of the body. That’s why interest in the gut microbiome has grown so rapidly. Among the trillions of microbes that live in the gut, certain species appear to play a more specialised role in supporting gut function and metabolic signalling. If you’ve been hearing more about Akkermansia muciniphila it’s because this unique gut bacterium has shown incredible gut barrier function, metabolic signalling and microbiome health, with human clinical research to support its role. It’s also one of the few so-called “next-generation” gut microbes to be studied in supplement form. Where is Akkermansia muciniphila found? Akkermansia muciniphila is a natural resident of the human gut and was first isolated in 2004, when researchers began identifying microbes that interact directly with the gut’s protective mucus layer. In healthy adults, Akkermansia is estimated to make up around 1-3% of the total intestinal microbiota. While that may sound like a small proportion, its location gives it an outsized influence. Rather than floating freely in the gut, Akkermansia lives in the mucus layer of the large intestine (colon), right next to the gut lining. The mucus layer is the gut’s “protective gel coating” or a physical barrier that helps separate the body from the contents of the digestive tract. Here’s what makes Akkermansia unique: It feeds on mucin, the main building block of this mucus layer In response, the body produces more mucin This helps maintain a strong, healthy gut barrier This discovery reinforced a now well-established concept in nutrition science: the gut microbiota plays an important role in maintaining human health by influencing metabolism and gut barrier function. In population studies, people with higher levels of Akkermansia often show signs of healthier metabolism, such as better blood sugar control, improved insulin sensitivity and lower inflammation. On the other hand, those with lower levels are more likely to show metabolic challenges, including higher blood sugar, insulin resistance and weight gain around the waist. This doesn’t mean Akkermansia causes these outcomes but the association has been observed consistently across multiple studies. Several factors influence Akkermansia levels: Higher fibre intake Colourful, polyphenol-rich plant foods such as berries, pomegranate, cocoa and green tea A generally diverse, plant-rich eating pattern Certain prebiotic fibres, including fructooligosaccharides (FOS) and galactooligosaccharides (GOS), have also been shown to increase Akkermansia levels in some individuals. What is postbiotic Akkermansia? You may be familiar with probiotics (live bacteria), but postbiotics are different. Postbiotics are defined as non-living microorganisms or their components that provide health benefits. In the case of Akkermansia, postbiotic formats typically use pasteurised (heat-inactivated) Akkermansia muciniphila. While the bacteria are no longer alive, their structural components remain intact and can still interact with the gut lining. Akkermansia’s benefits appear to come largely from how it communicates with the gut lining, rather than from colonising the gut long-term like traditional probiotics. Benefits of postbiotic Akkermansia: Interact with the gut mucus layer and gut lining cells Support gut barrier signalling Influence metabolic and immune communication pathways Human research shows in a randomised, double-blind, placebo-controlled trial pasteurised Akkermansia muciniphila was shown to be safe and well tolerated over three months, with improvements in insulin sensitivity and cholesterol markers in overweight, insulin-resistant adults. Is it safe? Yes. The European Food Safety Authority (EFSA) has published scientific opinions concluding that pasteurised Akkermansia is safe (of course not all populations would be suited eg young children, immunocompromised, oncology patients etc). This independent safety assessment provides an added layer of reassurance for consumers. Why choose a postbiotic Akkermansia supplement? As we always say, diet remains the foundation of gut health. Having said that, a postbiotic Akkermansia supplement can be helpful because: You can’t get Akkermansia from food (it’s not found in fermented foods or standard probiotics) Stability and tolerance (because the bacteria are inactivated, postbiotics don’t need to survive digestion and are often perceived as gentler) Our targeted formulation combines: 20 billion TFU of postbiotic Akkermansia muciniphila AKK001 350 mg FOS (fructooligosaccharides), a well-studied prebiotic fibre This dual approach is designed to deliver the studied functional components of Akkermansia, as well as support a fibre-nourished gut environment that benefits the wider microbiome. Rather than focusing on digestion alone, this formula is designed to support gut barrier resilience and metabolic communication- two areas where Akkermansia appears to play a uniquely important role. Sources: Cani PD, de Vos WM. Next-generation beneficial microbes: the case of Akkermansia muciniphila. Front Microbiol. 2017;8:1765. Published September 22, 2017. doi:10.3389/fmicb.2017.01765 Thursby E, Juge N. Introduction to the human gut microbiota. Biochem J. 2017;474(11):1823-1836. Published 2017 May 16. doi:10.1042/BCJ20160510 Geerlings SY, Kostopoulos I, de Vos WM, Belzer C. Akkermansia muciniphila in the human gastrointestinal tract: when, where, and how? Microorganisms. 2018;6(3):75. doi:10.3390/microorganisms6030075 Everard A, Belzer C, Geurts L, Ouwerkerk JP, Druart C, Bindels LB, Guiot Y, Derrien M, Muccioli GG, Delzenne NM, de Vos WM, Cani PD. Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity. Proc Natl Acad Sci U S A. 2013 May 28;110(22):9066-71. doi: 10.1073/pnas.1219451110. Epub 2013 May 13. PMID: 23671105; PMCID: PMC3670398. Dao MC, Everard A, Aron-Wisnewsky J, Sokolovska N, Prifti E, Verger EO, Kayser BD, Levenez F, Chilloux J, Hoyles L; MICRO-Obes Consortium; Dumas ME, Rizkalla SW, Doré J, Cani PD, Clément K. Akkermansia muciniphila and improved metabolic health during a dietary intervention in obesity: relationship with gut microbiome richness and ecology. Gut. 2016 Mar;65(3):426-36. doi: 10.1136/gutjnl-2014-308778. Epub 2015 Jun 22. PMID: 26100928. Liu E, Ji X, Zhou K. Akkermansia muciniphila for the Prevention of Type 2 Diabetes and Obesity: A Meta-Analysis of Animal Studies. Nutrients. 2024 Oct 11;16(20):3440. doi: 10.3390/nu16203440. PMID: 39458436; PMCID: PMC11510203. Depommier C, Everard A, Druart C, et al. Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study. Nat Med. 2019;25(7):1096-1103. doi:10.1038/s41591-019-0495-2 EFSA NDA Panel (EFSA Panel on Nutrition, Novel Foods and Food Allergens). Scientific opinion on the safety of pasteurised Akkermansia muciniphila as a novel food pursuant to Regulation (EU) 2015/2283. EFSA J. 2021;19(9):6780. doi:10.2903/j.efsa.2021.6780 EFSA NDA Panel (EFSA Panel on Nutrition, Novel Foods and Food Allergens). Safety of the extension of use of 3-fucosyllactose (3-FL) as a novel food pursuant to Regulation (EU) 2015/2283. EFSA J. 2025;23(4):e9370. doi:10.2903/j.efsa.2025.9370
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What is GlucoGuard?
GlucoGuard is one of our newest and most exciting products. It was developed through the innovative work of scientists who discovered a unique collagen peptide that helps the body manage blood sugar naturally. It’s completely sugar-free, fat-free and derived as a collagen, yet the science behind it is quite remarkable. Most people know collagen for its benefits to skin, joints and hair, but GlucoGuard is a very specific type of collagen peptide. GlucoGuard contains a patented peptide called Nextida™ GC, developed by scientists who discovered that certain collagen-derived peptides can support the body’s own blood-sugar regulation system. Unlike ordinary collagen, this particular peptide works in the gut, where it helps stimulate the release of a natural hormone called GLP-1. How GlucoGuard works GLP-1 plays a major role in how your body handles sugar after you eat, it slows down stomach emptying, helps insulin work more efficiently and promotes a sense of fullness after a meal. By supporting this natural pathway, GlucoGuard helps smooth the sharp rises and falls in blood sugar that many people experience after eating, without any artificial ingredients or stimulants. 5g taken 20-30 minutes before a meal, the peptide travels to your gut where it naturally encourages the release of certain hormones which supports: How quickly food leaves your stomach Support healthy insulin release Reduce the spike in blood sugar after meals Signals fullness to your brain, helping you feel satisfied sooner In other words, it does not “force” your body to do anything unnatural. It simply helps your system work the way it’s meant to. The research This special peptide was identified after years and years of studies. They screened hundreds of natural peptide sequences “and found one unique profile could influence GLP-1 activity in a positive way. As stated by Grasset et al. (2024) “A selection of specifically developed collagen hydrolysates was screened for their ability to enhance natural GLP‐1 production in vitro.” They then tested the selected peptide in normogenic animal models and pre-diabetic mice, the peptide increased active GLP-1 after dosing (217% in normogenic group and 860% in the pre-diabetic group). After seeing the benefit, scientists have since done a small, but incredible, study in 16 humans (mix of normoglycaemic and pre-diabetic). Participants took the peptide 30 minutes before a mixed meal at 5g or 10g doses. Glucose spike: Both 5g and 10g lowered the post-meal glucose spike, with an average reduction of 42% versus placebo Effects were measurable immediately after the meal when the peptide was taken beforehand. A larger human study is in the pipeline and we are looking forward to seeing even more detailed results on how this remarkable collagen peptide supports post-meal glucose control and natural GLP-1 activity. Early findings are incredibly encouraging, showing that even a small, food-based peptide can make a meaningful difference in the way the body handles sugar after meals. How to use GlucoGuard Mix two scoops (about 5g) into water 20-30 minutes before your main meal, ideally the meal with your highest carbohydrate content. It can be used daily, and has a consistency and texture similar to that of collagen. Who might benefit from GlucoGuard Anyone who struggles with mid-afternoon energy dips or sugar cravings Those who feel tired or sluggish after eating Those who want to support balanced insulin and glucose responses Individuals managing insulin resistance or blood-sugar fluctuations Anyone wanting a natural way to support appetite control and steady energy Why we love it Pure collagen peptide- no sugar, fat, fillers or flavourings Backed by human clinical research Safe for daily use and gentle on digestion Heat-stable- easy to use in hot or cold drinks Frequently Asked Questions Q: Can I take GlucoGuard with my regular collagen? A: Yes! GlucoGuard targets blood-sugar balance, while other collagens (like Pure Hydrolysed Collagen or Super Chicken Collagen) focus on skin, joints and general tissue repair. They work beautifully together. Q: Do other proteins have the same effect? A: A 2023 systematic review and meta-analysis in The American Journal of Clinical Nutrition concluded that whey pre-meals lower post-meal glucose, slow gastric emptying and raise insulin with typical doses using 20-30g. Whey pre-loads are effective, but they generally require 20-30g protein and add calories. GlucoGuard aims for a similar gut-hormone pathway (supporting GLP-1 signalling) with just 5g of a targeted peptide, no sugar and minimal calories, making it a lower-volume, easier option before meals. Q: Is it suitable for diabetics? A: GlucoGuard is sugar-free and designed to support healthy post-meal glucose levels naturally. If you use glucose-lowering medication, it’s always best to monitor your levels and speak with your healthcare professional first. Q: Can I take it with coffee? A: Absolutely. It dissolves perfectly in hot drinks, and because it’s unflavoured, it won’t affect the taste of your coffee or tea. However, we generally recommend taking it with plain water, rather than with a drink that contains protein, milk or carbohydrates. These nutrients can start digestion early, which may reduce how effectively GlucoGuard reaches the small intestine, the place where it naturally supports GLP-1 release and helps regulate blood sugar. Having it with water 20-30 minutes before your meal gives the best results. Q: Is GlucoGuard a weight-loss product? A: Not directly, but many people notice reduced cravings and improved satiety, which can make maintaining a balanced diet easier over time. References: Smedegaard S, Kampmann U, Ovesen PG, Støvring H, Rittig N. Whey Protein Premeal Lowers Postprandial Glucose Concentrations in Adults Compared with Water-The Effect of Timing, Dose, and Metabolic Status: a Systematic Review and Meta-analysis. Am J Clin Nutr. 2023 Aug;118(2):391-405. doi: 10.1016/j.ajcnut.2023.05.012. Epub 2023 Jun 23. PMID: 37536867. Grasset E, Briand F, Virgilio N, et al. A Specific Collagen Hydrolysate Improves Postprandial Glucose Tolerance in Normoglycemic and Prediabetic Mice and in a First Proof of Concept Study in Healthy, Normoglycemic and Prediabetic Humans. Food Sci Nutr. 2024;12(11):9607-9620. Published 2024 Oct 20. doi:10.1002/fsn3.4538.
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Step off the glucose rollercoaster
Have you ever noticed how your energy feels great after a meal, only to crash a little later, leaving you feeling tired, moody or craving more sugar? That’s the “glucose rollercoaster” at work. And it doesn’t just affect people with diabetes, it affects everyone. Here is what is happening when we have regular spikes. You eat a meal, maybe one especially high in sugar or refined carbs. This will cause your blood sugar levels to rise quickly, which will make you feel temporarily energised and maybe even euphoric. This is the classic sugar high. As a response your body will release insulin, a hormone that helps move sugar out of your bloodstream and into your cells for energy or storage. This is a normal, healthy process. Sometimes, especially after a high-sugar meal, the body may release more insulin than needed, causing blood sugar to drop more sharply than ideal. That’s the dip you see in the rollercoaster graph, the part where the energy boost fades and the crash sets in. Now you feel it. You feel tired, unmotivated and maybe even irritable. Your brain and body register this drop as an energy emergency. It shouts to you “get more energy, FAST!”. So you crave more sugar or carbs, and the cycle repeats. Are you on a glucose rollercoaster? Do you: “Crash” in the afternoon? Feel shaky/irritable if meals are delayed? Need caffeine to “push through” dips? Crave sweets 1-2 hours after meals? Find it hard to stop at one portion of refined carbs (biscuits, pastries, white bread)? Find yourself nibbling on sugary snacks in the evening? Eat carbs alone (toast/juice/pastry without protein)? Skip breakfast or go >5 hours between meals? Have large, late dinners? Sleep worse after sugary or heavy dinners? Wake at night feeling wired or hungry? Have brain fog or poor focus 60-120min after eating? Workouts feel sluggish after a high-carb, low-protein meal? If you answered “yes” to more than 2 questions, that means that you are likely on a roller coaster, time to work on meals and behaviours. NOTE: If you’re metabolically healthy (meaning your body responds well to insulin), these blood sugar swings tend to be milder and better controlled. You might still feel a dip, especially after a high-carb or sugary meal, but it won’t be as dramatic or frequent. However, if you have insulin resistance, prediabetes or poor metabolic flexibility, these ups and downs can become more extreme and harder to recover from. Research shows that these rapid rises and falls can cause: Increase fat storage (especially around the belly) Chronic fatigue Insulin resistance Mood instability and anxiety Poor sleep GLP-1: The hormone everyone’s talking about and how collagen can support it If you’ve heard the buzz around “GLP-1” lately, you’re not alone. From medical journals to social media, everyone is suddenly talking about this incredible gut hormone. GLP-1 (Glucagon-Like Peptide-1) is naturally released by your gut after eating. It signals your pancreas to release insulin (helping control blood sugar), slows down gastric emptying (so you feel fuller for longer), and helps reduce cravings and appetite. Natural ways to control your GLP-1 When it comes to controlling your blood sugar, we believe in eating healthy first, and only supplementing when diet simply isn’t enough. Certain nutrients, especially fibre and proteins, trigger your body’s natural GLP-1 production, which is why we often feel fuller after eating a high-protein meal. Fibre: What it does: Viscous (soluble) fibre forms a gel in the gut that slows carbohydrate absorption, which blunts the post meal glucose rises. It also is fermented by gut bacteria, into short chain fatty acids (postbiotics), which directly stimulate these little cells in our intestine, the L-cells, to release GLP-1. In the graph below you can see how fibre can affect the glucose curve. Look at how sugary foods can spike the glucose curve, as well as refined carbs like bread- compared to a meal high in fibre. Oats, barley, legumes, fruit pectins (apples, pears, citrus), vegetables, seeds and functional fibres when needed like psyllium husk, inulin or glycomannan (Skinny Fibre). Try to aim for around 30g of fibre at least a day. Around 5-10g of fibre a meal. Remember to introduce fibre slowly and drink lots of water. Protein: As protein is digested into amino acids/peptides, it activates nutrient-sensing receptors in the gut which then stimulate the GLP-1 release. Specific amino acids are consistently shown to be potent triggers. Pre-meal whey protein can reduce post-meal glucose, partly via incretin effects and slower gastric emptying. Very exciting and new research is showing how cutting the strands of collagen into specific peptides can make its effects more targeted towards glucose-lowering effects. Having a pre-meal whey protein shake, ensuring protein at every meal is a great way to naturally support your GLP-1 system. Foods to help boost your body’s natural GLP-1 production: Protein-rich foods such as free-range, organic meats, poultry, fish, eggs, yogurt, beans, lentils, nuts, and seeds all stimulate GLP-1 release and promote that wonderful feeling of fullness. The research: American Journal of Clinical Nutrition (2023) showed that whey protein “pre-meal” lowers post-prandial (post meal) glucose spikes and was proposed to raise GLP-1 levels. Healthy fats, such as the omega-3 fatty acids found in olive oil, avocados, certain nuts (like walnuts), seeds (chia, flax), and fatty fish (salmon, mackerel, sardines), increase GLP-1 release and slow stomach emptying. The research: A very interesting study in the journal Nutrients 2022, in people with pre-diabetes, extra virgin olive oil added to a meal, was linked to higher GLP-1 and better insulin response. Fibre, especially soluble fibre in whole grains (oats, barley), legumes, vegetables (artichokes, asparagus, carrots), fruits (apples, oranges, pears, avocados), and seeds, is fermented by gut bacteria into short-chain fatty acids (which then activate receptors in our intestinal cells), which promote GLP-1 secretion. The research: Gut Microbes (2024). Probiotics and fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso and tempeh. These foods definitely support gut health, but at the moment we are still waiting for research to show direct GLP-1 contribution. Dark chocolate (at least 70% cacao) contains flavanols that firstly are great as antioxidants but also may influence gut-hormone signalling, but direct GLP-1 effects in humans aren’t conclusive yet.
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Sugar metabolism
Sugar metabolism plays such a huge role in how our body works. And it’s not just pre-diabetic folk who need to be wary of the sugars and carbs they consume. Carbohydrates include starch, sugars and fibre. What many of us don’t realise is that most digestible carbohydrates, starches and sugars, are broken down into glucose in the body. We usually only think about this during diabetic counselling or when blood sugar becomes a concern, but it’s useful for everyone to understand. Let’s look at the basic science of sugar so that it’s easier to go through how it is metabolised. When we say “sugar” we’re talking about a family of carbohydrates. They differ in size (how many sugar units are joined together) and that changes how they are digested, absorbed and used for energy. There are: Monosaccharides Disaccharides Polysaccharides One sugar unit Two monosaccharides linked together Many sugar units linked in chains Glucose– most carbs end up as glucose after digestion, also in honey and fruit in small amounts. Fructose– naturally in fruit and honey. Galactose – usually with glucose in lactose. Sucrose (table sugar)- glucose and fructoseFoods: table sugar, drinks, saucesLactose (milk sugar)- glucose and galactoseFoods: milk, yoghurt, soft cheeses Maltose – glucose and glucoseFoods: forms during starch breakdown, present in malted products and appears during baking/brewing Starch(plants)Amylose and amylopectinFoods: grains, potatoes, maize, rice, oats and legumesGlycogen(animals)Our storage from glucose in liver and muscles Fibre (non digestible polysaccharides)Soluble fibre: forms a gel, slows digestion, feeds gut microbesFoods: Oats, psyllium, pectin in apples/citrus Insoluble fibre: Adds bulk and keeps regularityFoods: Wheat bran, veg skins Resistant starch: Behaves like fibreFoods: green bananas, legumes, cooked and then cooled rice/potatoes Speed of digestion: smaller sugars (mono and di) tend to raise blood glucose faster while fibre and resistant starch slow things down Food matric: sugar added to foods (sucrose, glucose syrup) is different from sugars IN whole foods (milk, fruit). This is because sugar in a whole food has fibre and water bound up in the plant’s cell walls. This ‘packaging’ means the sugars are released more slowly, come with nutrients and antioxidants, and don’t spike blood glucose as sharply as free (added) sugars. Form: For example, an apple’s sugars trickle out slowly because the cell walls are intact whereas apple juice hits the bloodstream faster. Simon, our fantastic warehouse manager, likes eating a muffin (or sneakily a donut) occasionally for “lunch”. A muffin contains fats, protein and carbohydrates. Some types of sugar that will be in the store-bought muffin might be sucrose, glucose, fructose and maltose. What really happens to Simon’s muffin? (And how to keep sugars steady). We’re following Simon’s store-bought muffin from first bite to blood sugar, unpacking the different sugars inside (glucose, fructose, sucrose, maltose, plus lactose if there’s dairy), and how they’re handled in the body. Then we’ll finish with simple, practical tweaks so Simon gets the treat without the afternoon slump. Mouth: Chewing breaks the muffin into small pieces, increasing surface area. Salivary amylase starts snipping long starch chains into shorter fragments (maltodextrins and a little maltose). This step is brief (food isn’t in the mouth long), but good chewing helps digestion downstream.TIP FOR SIMON: Sipping water and actually chewing (rather than “wash and swallow”) gives enzymes time to work and slows the pace a touch. Stomach: The stomach’s acid doesn’t digest carbohydrate much, it mainly churns and mixes the food into chyme. What does matter here is gastric emptying speed. The muffin leaves the stomach faster if eaten alone but with protein, fat and fibre- this slow emptying and flatten the glucose rise.TIP FOR SIMON: Pair the muffin with Greek yoghurt, nuts or have it after a protein-rich lunch. Small intestine: Enzymes (pancreatic amylase) turns leftover starch into short sugars. Enzymes on the gut wall then snip pairs into singles eg. Maltose: glucose + glucose Sucrose: glucose + fructose Lactose: glucose + galactose Then “tiny gates” in the gut lining move sugars across.TIP FOR SIMON: Add fibre as this forms a gel in our gut and slows the “entry”. Even a little bit of acidity (lemon dressing or vinegar or apple cider vinegar) can slow stomach emptying and slow the rate of glucose absorption (think glucose spikes). Bloodstream: Glucose appears in the blood and levels climb.NOTE: Fructose mostly takes a liver-first route and is handled differently Pancreas: The pancreas senses rising glucose and releases insulin. Insulin acts like a key by “opening” muscles and cells to pull glucose in. If there is too much for the cells to use, the body tells the liver to store it, as glycogen. The liver: When glycogen “tanks” are full, the liver converts leftover glucose into fats called triglycerides, which travel to fat tissue for long-term storage in adipose tissue. A few hours later, as blood glucose falls, glucagon (also from the pancreas and is a hormone) rises and tells the liver to: Break glycogen (remember this is the storage of “sugar”) into glucose (glycogenolysis). Begin gluconeogenesis (making new glucose) from lactate, glycerol and certain amino acids which is important overnight and between meals. Here is what we told Simon that flattens the sugar curve and spikes the sugar curve: Flattens: Pairing protein/fat with the carbs, adding fibre, choosing whole and intact food structure, a 10 to 15-minute walk right after eating.Steepens: Having high sugar liquids/juices, ultra-fine flours, eating carbs alone on an empty stomach and large rapid portions. Moral of the story: Don’t be like Simon, eat wisely and choose from Sally-Ann Creed’s sugar alternatives.
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Net Carbs Explained
The concept of net carbs is based on the principle that not all carbohydrates are created equal. Some carbohydrates, like simple or refined starches and sugars, are absorbed rapidly and have a high glycaemic index, causing the blood sugar levels to spike straight after eating. Excess simple carbohydrates are stored in the body as fat. Other carbohydrates, such as the fibre-rich carbohydrates found in whole grains, fruits, and vegetables, move slowly through the digestive system, with much of them not digested at all. Another category of largely indigestible carbohydrates are sugar alcohols, such as erythritol, xylitol, and other polyols. These are modified alcohol molecules that taste like sugar, but don’t affect your blood sugar. These substances are commonly used as artificial sweeteners and sugar replacements. Calculation: In calculating net carbs, there are many formulas that you can use. In some diabetic education lessons, if the fibre is greater than 5g, you subtract half of the fibre amount from the total carbs along with any sugar alcohols. For example, if a product contains 20g of carbohydrates and 12g of fibre, the net carbs would be calculated as 20g – (12g ÷ 2) = 14g net carbs. However, this method may vary for individuals, as some people react to fibre differently. A more common method is to subtract the total amount of fibre and sugar alcohols from the total number of carbohydrates, as these types of carbs are thought to have minimal impact on blood sugar levels. For example, in a product containing 20g of carbohydrates and 12g of fibre, the net carbs would be 20g – 12g = 8g net carbs. Another formula involves only subtracting insoluble fibre from total carbs. The method used is solely dependent on how your body digests and reacts to fibre. You can choose how strict you want to be when calculating net carbs. Why this could be confusing The concept of net carbs can lead to some confusion. Everyone’s body responds differently to fibre and carbs, influenced by factors like genetics, activity levels, and health conditions. Plus, some companies use net carbs as a marketing tactic, making their products seem healthier than they really are. For example, a bar might claim to have only 2g of net carbs, but it could still contain 18g of total carbs. Because we like to adhere to a LCHF diet, we err on the side of caution and calculate using half the fibre value. In the end, while counting net carbs can be useful, for us, it’s more important to focus on the quality of the carbs you consume. Opt for a variety of high-fibre, whole-food sources that nourish your body and support your long-term health goals. Whether you’re counting carbs or not, the key is to choose foods that make you feel your best and contribute to your overall well-being. Everyone wants a quick list of really low carb fruit and veggies – well here it is! Use this ascending carbohydrate list and you won’t even have to think! These are one cup raw weight, including their skins (USDA): FRUIT Carbs Fibre Strawberries, whole (144g) 11.1g 2.88g Watermelon, diced (152g) 11.5g 0.68g Coconut, shredded (80g) 12.2g 7.2g Raspberries (123g) 14.6g 8g Apple 15g 2.62g Peaches (155g) 15.7g 2.32g Orange (sections) 21.2g 4.32g Blueberries (148g) 21.5g 3.55g Goji Berries (30g) dried 21.6g 3.64g Banana 34.2g 3.9g VEGETABLES Carbs Fibre >Spinach (30g) 1g 0.7g Lettuce (36g) 1g 0.5g Mushrooms (70g) 2.2g 0.7g Celery (101g) 3g 1.6g Zucchini, sliced (113g) 3.5g 1.1g Radish (116g) 3.9g <1.9g Cabbage, shredded (70g) 4g 1.75g Cucumber (120g) 4.4g 0.6g Aubergine (82g) 4.8g 3g Asparagus (134g) 5g 2.8g Cauliflower (107g) 5.3g 2.1g Broccoli (90g) 6g 2.5g Bell Peppers (100g) 6.65g 1.2g Green beans (100g) 7g 2.7g Tomatoes (180g) 7g 2.16g Brussel Sprouts (88g) 7.88g 3.34g Carrot (128g) 12.3g 3.58g Gem Squash, winter, acorn (140g) 14.6g 2.1g Onion(160g) 14.9g 2.72g Butternut (140g) 16.4g 2.8g Potato (150g) 26g 3g Sweet potato (133g) 26.7g 3.99g
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What are carbs exactly?
Carbohydrates are one of the three macronutrients. They are organic compounds like sugars, starches, and fibers, providing energy for the body through glucose. You’ll find carbohydrates in dairy, fruit, vegetables, grains, beans and seeds. The majority of simple carbohydrates eaten eventually turn into glucose molecules after digestion, which is their simplest form. Glucose is then absorbed, transported around the body and eventually used by our cells, brain and muscles for energy. But not all carbohydrates are created equally. Understanding the different types of carbs, how they impact blood sugar levels, and their role in overall health and performance can help you make smarter dietary choices. For example, even though both an apple and a piece of chocolate contain sugar, they affect your body differently. The apple provides natural sugars along with fibre, vitamins, and antioxidants which slow down digestion and provide a more sustained release of energy. On the other hand, chocolate contains added sugars with little to no fibre, causing a faster and higher spike in blood sugar, followed by a crash in energy levels. Glycemic index This is why whole, fibre-rich carbohydrates like fruits, vegetables, and wholegrains are better for steady energy levels, while highly processed carbs and sugary foods can lead to short, quick energy bursts followed by fatigue. This is where the glycaemic index comes into play. This is a scale from 0 to 100 which rates different foods based on how they affect blood sugar levels. The higher the GI (closer to 100) the higher and quicker the effect on blood sugar levels. Lower GI Higher GI Fruits Whole fruits with skin: apples, apricots, peaches and plums • Fruit juices • Dried fruits • Canned fruits in juice: pineapple, watermelon, mango TIPS 💡Eat fruit with the skin on to lower GI 💡Fresh fruit is the best option 💡Strawberries, raspberries, blackberries and passionfruit have less carbohydrate compared to other fruits and have less effect on blood glucose levels. Vegetables • Non-starchy green vegetables: spinach, cabbage, kale, cucumber & lettuce • Most stirfry and salad ingredients • Starchy vegetables: potato, sweet potato, corn and carrots (cooked) TIPS 💡Eat potatoes with the skin on to lower their GI 💡Some semi-starch vegetables, eg: pumpkin, peas, carrot, parsnip, broad beans and beetroot have a higher GI value, but rarely increase blood glucose unless eaten in large amounts more than 200g. 💡Over-cooking vegetables can also increase the GI of the food. Raw carrots have a much lower GI impact compared to soft-boiled carrots. 💡By adding healthy fats and/or protein to higher GI foods, you slow the digestion of the food, therefore reducing the GI impact. 💡Cooking and then cooling a higher GI food, also reduces the glycemic index. 💡Adding vinegar, lemon juice or apple cider vinegar to higher GI vegetables also reduces the GI of the meal. While GI measures the effect of individual foods on blood sugar levels, in reality,we rarely eat foods in isolation. This is why most dietitians, however, recommend taking the glycaemic index with a pinch of salt. When fats, proteins, and fibre-rich foods are included in a meal, they slow digestion and modify the overall glycaemic response. Why do we still need carbs? Glucose from carbohydrates is the quickest and most efficient fuel for the brain and muscles. While the body can use fat and protein for energy, intense exercise, fast reaction times, and brain function still rely on some glucose. For low-carb eaters, the body can absolutely adapt to using fat (ketones) as fuel, as your body can rely on more fat for fuel. For sprints and long-distance ultra running, some carbohydrates may still be beneficial, depending on personal needs. For example, in short bursts e.g. sprints, if not properly trained, our body cannot break down fat and protein fast enough to supply energy to our muscles. Carbohydrate sources are also a lovely food group that can be rich in fibre and nutrients for our gut health and for a healthy microbiome. Eating low or no carbs isn’t always affordable or accessible for everyone, and so carbs shouldn’t be demonised or deemed unhealthy. Our philosophy is to embrace a balanced approach to nutrition, recognising that all food groups have a valuable place in a diverse and nourishing diet. By focusing on whole, nutrient-dense carbohydrates, we can support overall health and well-being while honouring individual needs and circumstances. What does 15g of carbohydrate look like? 🌾 1 slice of normal bread or 2-4 slices lower carb bread 🌾 1/2 cup of beans or lentils or chickpeas 🌾 1/2 cup cooked starchy vegetables 🌾 1/2 – 1 whole fruit or ½ cup fruit juice 🌾 ½ cup cooked pasta or grains or rice 🌾 ½ hamburger roll or ½ a large wrap 🌾 1/4-1/3 cup muesli 🌾 1/2-¾ cup breakfast cereal 🌾 1 cup milk or yoghurt Diabetes SA So how much fibre do I need a day? You can read more about fibre and its vital role in our diet in this blog post According to most guidelines: 25-35 grams of fibre per day for women and 35-38 grams of fibre per day for men From 30-50 grams of fibre per day for some individuals with type 2 diabetes and wanting to control cholesterol levels There we have it! All things carbohydrates! Whether you are on a keto or banting regime, or a carbo-loading endurance athlete, carbohydrates do not have to be seen only in a negative light. It’s about the balance, quality and nutritional composition that matters.
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The Skinny on Fibre
Why we love fibre: Weight Management: Fibre is perfect for keeping you full and satiated. Sugar Control: Fibre binds to sugar in the gut, releasing them slowly in the blood ensuring that we avoid blood-sugar spikes. Cholesterol Assistance: LDL (type of cholesterol) levels can be reduced as well as their size – changing the particles to big, fluffy healthy forms of LDL if you eat enough fibre. Detox help: Fibre also binds to metals and toxins helping our body eliminate them better. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. Poor diets have little fibre, are inflammatory and full of over-processed food and sugar. If you don’t get enough fibre, you won’t have enough “food” to feed the healthy bacteria in your gut, and this is KEY to good health. Healthy gut bacteria is everything. Our digestive enzymes can’t break down vegetable fibre, so it is intact as it moves through the digestive tract. And as it travels, the healthy microbes in our gut feed off the fiber’s vitamins, nutrients, and short-chain fatty acids (SCFAs). Too little fibre will starve these microbes, causing some to die off, while others end up eating the mucus lining of the digestive wall, and it becomes permeable, known as Leaky Gut Syndrome. This makes you more prone to infection as well. This weakens the immune system, a large part of which depends on these microbes, the body becomes inflamed and we are more susceptible to illness and obesity. What is the up-to-date science literature showing us? A huge 2024 meta-analysis involving more than 3 million subjects showed that the higher the intake of daily dietary fibre, the lower the risk of all-cause deaths by 23%. In particular, a reduction in heart disease death by 26%, and cancer-related mortality 22%! Studies also show that dietary fibre (especially those that ferment in the gut- think onions, leeks, inulin, oats, apples and berries) help improve insulin sensitivity, regulate blood sugar levels, and reduce the risk of developing diabetes. This 2013 study may be older, but it doesn’t take away how important the results are- a high-fibre diet was given (with around 42g/day) or fibre supplements (15g/day) for 8 to 24 weeks, the results? Reduced fasting glucose by 0.55 mmol/L (9.97 mg/dL) and HbA1c by 5%, making fibre an incredible, natural tool in blood sugar management. Another reason to become more mindful of your fibre intake? Soluble fibre helps lower LDL cholesterol by binding to bile acids and this reduces cholesterol levels. How much do we need? Guidelines typically suggest 25-35 grams of fibre per day for women and 35-38 grams of fibre per day for men From 30-50 grams of fibre per day for some individuals with type 2 diabetes and wanting to control cholesterol levels Are you getting enough? Count your fibre intake from the list below and see if you are reaching your goals. And remember, increase your fibre slowly and when upping your fibre always ensure you drink enough water too. Food Serving Fibre (g) VEGETABLES Artichoke, cooked 1 medium 10.3g Asparagus, cooked 6 spears 1.8g Brocolli, cooked ½ cup 2g Brussel sprouts, cooked ½ cup 3g Carrots , raw ½ cup 2.3g Edamame beans, cooked ½ cup 4.3g Peas, green, cooked ½ cup 5.6g Potato/sweet with skin cooked 1 medium 3.3-4.3g Spinach, cooked ½ cup 3.7g FRUIT Avocado ½ cup 6.7g Cherries 20 3.4g Guava 1 fruit 3g Mango ½ fruit 1.7g Orange 1 medium 2.3g Pear 1 medium 5.3g Raspberries/blackberries ½ cup 4-5g WHOLE FOODS, NUTS, SEEDS, SUPPLEMENTS Oats, cooked ¾ cup 2.8-3.5g Beans, cooked ¾ cup 8.6g-13.6g Chickpeas, cooked ¾ cup 5.5g Lentils, cooked ¾ cup 6.2g Chia seeds 1 tbsp 3.7-5g Flaxseeds, ground 1 tbsp 1.9 Nuts ¼ cup 3-4g Seeds ¼ cup 3-3.7g MaxiPrebiotic Tsp serving 5.3g Psyllium Husk 1 tsp 3.2g-4g Ref: Canadian Nutrient File 2015.
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Insulin Resistance
“I feel like my appetite is out of control”, “I can’t seem to lose weight”, “I’m gaining weight around my stomach and I have absolutely no energy”. These are common complaints from clients struggling with high insulin levels or insulin resistance. Insulin resistance (IR). IR has become increasingly more common and is closely linked to other conditions such as PCOS (polycystic ovarian syndrome), type 2 diabetes, hypertension, and obesity. But what exactly is IR and how can we prevent and combat it? Insulin is a hormone in our body that acts like a key in our bloodstream, “opening” our cells to allow glucose to enter from the bloodstream. When we become insulin resistant, you can imagine the “insulin key” becoming a bit less effective or rusty and if we can’t open up our cells to let the glucose through- it will result in high blood glucose levels. This isn’t ideal, as high blood sugar levels can increase your risk for type 2 diabetes, hypertension, heart disease and inflammatory diseases. Diet Diet is the cornerstone of managing insulin resistance and irregular glucose metabolism. Focus on fiber-rich fruits and vegetables, lean proteins like chicken and fish, and healthy fats from nuts and olive oil. On the other hand, limit foods or become more mindful of your intake of refined sugars, processed carbohydrates, and unhealthy fats- as these groups can worsen insulin resistance. There are many factors to look at in diet to assist with IR. The timing and composition of your meals can significantly impact your blood sugar levels and insulin sensitivity. According to literature, eating most of your calories and carbohydrates earlier in the day, particularly at lunchtime and in the early afternoon—can help keep post-meal blood sugar levels stable, as it has also been shown to be beneficial to avoid eating late at night. The order in which you eat different types of foods during a meal is also important. Starting with high-fibre foods such as vegetables, salads, or soups, followed by protein, and then consuming starchy foods last, can help improve blood sugar and insulin responses. An analogy for this would be to imagine a sink. The water from the tap is our sugar coming into the body, the drain-our cells and bloodstream. If we add soil to the sink (think high fibre foods, fats, proteins), the amount of time it takes the sugar to reach the drain (or our bloodstream) is greatly reduced. Resulting in lower absorption of glucose, and better insulin response. Another important factor is the glycemic index of our foods. The glycemic index (GI) of foods is influenced by the total carbohydrates in a meal, cooking methods, other macronutrients, and individual digestion. Aim for whole foods and avoid large quantities of quick-absorbing carbs like refined flours or starches, opting instead for resistant starches. Additionally, losing weight is a key strategy in treating insulin resistance, as it directly improves the body’s ability to use insulin effectively. Studies show that even 5-10% reduction in body weight is enough to make a remarkable difference in your insulin resistance. Diets like the Mediterranean diet, keto diet, low glycemic diet, and plant-based diet show promising effects in treating insulin resistance. Though, more studies are needed to determine whether it’s the weight loss or the diet composition that plays the biggest role. Alongside diet, aim for at least 150 minutes of moderate-intensity exercise weekly to help combat insulin resistance. Supplements Research shows that certain supplements can support insulin resistance management Our focus here is on the Sally-Ann Creed Berberine complex. Berberine helps lower blood sugar by promoting insulin secretion and increasing insulin sensitivity. Our complex also includes chromium, vitamin Bs, milk thistle, and probiotics like Lactobacillus acidophilus and Bifidobacterium species, which have shown modest but significant effects on reducing fasting blood glucose and HbA1c levels. Blood Results A few blood tests can provide insights into your insulin and sugar levels: HbA1c: Average blood sugar level over the past 2-3 months. Fasting Glucose: Blood sugar level after 8-12 hours without food. OGTT: Assesses how your body processes glucose over two hours after a fasting period and consuming a glucose solution. Fasting Insulin: Insulin level after fasting for 8-12 hours. Quicki Index: A calculation that assesses insulin sensitivity. Managing insulin resistance might seem overwhelming, but with the right knowledge and lifestyle changes, it’s entirely possible to take control of your health. If you’re feeling uncertain about where to start or need personalized guidance, don’t hesitate to reach out. Our team is here to support you on your journey to better health. References: Ogbu IS, Jane EO, Obeagu E. Insulin Resistance: A Review. 2024;2:11-28. Papakonstantinou E, Oikonomou C, Nychas G, Dimitriadis GD. Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance. Nutrients. 2022;14(4):823. doi: 10.3390/nu14040823. Foley PJ. Effect of low carbohydrate diets on insulin resistance and the metabolic syndrome. Curr Opin Endocrinol Diabetes Obes. 2021;28(5):463-468. doi: 10.1097/MED.0000000000000659. Tabeshpour J, Imenshahidi M, Hosseinzadeh H. A review of the effects of Berberis vulgaris and its major component, berberine, in metabolic syndrome. Iran J Basic Med Sci. 2017;20:557-568. Cao C, Su M. Effects of berberine on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome. Exp Ther Med. 2019;17(4):3009-3014. doi: 10.3892/etm.2019.7295. Cao DX, Wong EY, Vela MN, Le QT. Effect of Probiotic Supplementation on Glycemic Outcomes in Patients with Abnormal Glucose Metabolism: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Ann Nutr Metab. 2021;77:251-261. Fong C, Alesi S, Mousa A, et al. Efficacy and Safety of Nutrient Supplements for Glycaemic Control and Insulin Resistance in Type 2 Diabetes: An Umbrella Review and Hierarchical Evidence Synthesis. Nutrients. 2022;14(11):2295. Published 2022 May 30. doi:10.3390/nu14112295
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