Articles
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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Creatine's resurgence as a womens health superpower
Creatine has come a long way. Once known mainly as a muscle-building supplement for bodybuilders and athletes, it’s now being recognised for so much more—especially when it comes to women’s health. From supporting brain function and bone strength to enhancing energy levels and resilience during perimenopause and menopause, creatine has been redefined and is experiencing a resurgence among a broader community. Creatine Monohydrate is one of the most popular and extensively studied supplements in the world. Literally HUNDREDS of clinical trials in humans have consistently demonstrated its safety and effectiveness, not just for exercise performance and muscle recovery, but recently for cognitive support, healthy ageing and bone health. The decades of research and a strong body of evidence have established creatine as one of the most studied and effective supplements for improving exercise performance. Authoritative professional health bodies, including the FDA and National Institutes of Health, recognise creatine monohydrate as a safe and effective nutritional supplement. After thoroughly reviewing the science and carefully studying the benefits, safety and broad advantages of creatine, our team knew we had to bring this incredible supplement to you. We’ve spent months researching and ensuring that it’s backed by evidence, not hype. We wanted to cut through the noise of social media and bring real science to the women (and men) we support every day. In short, creatine is not a steroid, not a gimmick, and certainly not just for men. What is creatine? Creatine occurs naturally in our body. Humans both create it in our body and obtain it through diet. Synthesised in the body from amino acids arginine, glycine and methionine (11)(1), creatine is created mainly in the kidneys, pancreas and the liver at a rate of around 1g a day. It is stored in tissues where there is a high need for energy such as the muscles, cells and brain. Because creatine has such an important role in energy production, 95% is stored in skeletal muscle (1)(2). In terms of getting creatine from your diet, an omnivorous diet contains around 1-2g/day of creatine. Creatine from your diet In terms of getting creatine from your diet, an omnivorous diet contains around 1-2g/day of creatine. Creatine is naturally found in animal-based foods, especially red meat, fish and to a lesser extent in poultry. Plant-based foods contain virtually no creatine, which is why vegetarians and vegans generally have lower creatine levels. At Sally-Ann Creed, we always advocate a food-first approach, however, in the case of creatine, supplementation may be more beneficial. For reference 100g raw beef contains approximately 0.9-1g of creatine, 100g raw pork provides around 0.6-0.9g, 100g raw chicken about 0.4g Cooking causes some loss of creatine, as it can degrade to creatinine (a less active compound) and boiling, frying or grilling can reduce creatine content by up to 30% depending on the cooking time and method (1)(10). If you would like to learn even more about this incredible product, visit our Creatine Reinvented page.
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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 facts about saturated fats
The current WHO guidelines on saturated fat are to keep them <10% of your daily calorie intake. The American Heart Association recommends even lower intakes of saturated fats, at <5-6% total calories. Historically, the health professional guidelines have always had straightforward messages: higher saturated fat levels equated to higher cholesterol levels, particularly LDL (low density lipoprotein), which correlated to cardiovascular disease. But the relationship is not as simple and clear-cut as they would like us to believe and here is why. What is saturated fat? Saturated fat, at a molecular level, is similar to monounsaturated fat, however these fatty acids are “saturated” with hydrogen atoms, meaning there are no carbon-carbon double bonds. This gives saturated fatty acids a straight structure, packed very closely together, and why it is solid at room temperature (as seen by the image above). Saturated fat’s stability is why this type of fat is important for certain biological functions (energy storage, cell membrane structure as well as the synthesis of certain hormones and signalling molecules). The basis of saturated fat getting its perceived bad reputation started in 1940 when the use of observational studies showed that groups who consumed high amounts of saturated fat had higher rates of death from cardiovascular disease. However, this study cherry-picked the results. Saturated fats can be found in animal products such as meat fats, lard, skin from meat such as chicken and other poultry, dairy products such as milk, cream, butter, coconuts and cheese as well as in some vegetable fats. Some experts are now debating the methods used in the early studies and debating whether different types of saturated fats could have individual effects on health or whether it’s not the saturated fat itself, but the total dietary intake that plays the biggest role in disease and cardiovascular health. For example there are several types of saturated fatty acids: Cocoa butter contains high levels of saturated fat, but if you scratch a little deeper, you discover it has a secret weapon. The fatty acids in cocoa butter are ~30% stearic acid, 30% oleic acid (an unsaturated fat), 25% palmitic acid, and ~5% Linoleic acid (another unsaturated acid). Because stearic acid actually DECREASES the LDL cholesterol levels, Cocoa butter has a neutral effect on our overall cholesterol levels, so you can enjoy this healthy saturated fat with complete peace of mind. Coconut oil is around 90% saturated fat, made up of 44% lauric acid and 16% myristic acid. While studies show that coconut oil does in fact raise our LDL cholesterol, it also raises our HDL cholesterol. A 2020 review from the American Heart Association showed that coconut oil consumption raised both LDL and HDL by 10.47 mg/dL and 4.00 mg/dL respectively, compared to other oils. For this reason, we always recommend using it in moderation, and preferably when on a LCHF or Keto diet. Palm oil is widely used in processed foods, and is high in palmitic acid—a type of saturated fat that has been shown to raise LDL cholesterol levels. Its extensive use in the food industry has raised concerns, as diets rich in processed foods with palm oil may contribute to heart disease over time. Dairy products like butter contain a mix of fatty acids. Though butter is high in saturated fat, recent studies suggest that moderate mindful consumption, especially of full-fat dairy, may not be as harmful as previously thought. Some research even points to possible benefits, such as reduced risk of diabetes and improved metabolic health, debates whether it is the saturated fat or actually the nutrients and fermentation (probiotics) that is the reason for this health benefit. What about red meat? Beef contains around 30% oleic acid monounsaturated fatty acid (the main fat in olive oil-known to assist cholesterol reduction) , 24% stearic acid (found in cocoa) and 26% palmitic acid (saturated fat also found in olive oil but with some studies suggesting it will raise LDL levels). While there have been studies that show that saturated fat can increase LDL levels, a protein that carries cholesterol in the blood, it is suggested that high levels of LDL can increase your chance of plaque forming in your arteries. Interestingly, on the other hand, a 2017 study, using 135 335 individuals dietary intakes with an average follow up of 7 years found that higher intake of saturated fats were associated with a lower risk of stroke, and “total fat and saturated and unsaturated fats were not significantly associated with risk of myocardial infarction or cardiovascular disease mortality.” Some questions that need to be considered are: Do saturated fats from grass-fed meat, nutritious dairy and natural coconuts have the same effect as saturated fats from processed foods and fast foods? We don’t think so. Does saturated fat only affect disease rates when it replaces certain foods and certain nutrients? For example if the same amount of monounsaturated fat is being consumed for heart health, will the saturated fat consumed have the same effect? We believe in balance and whole foods, with reduced refined and fast food. A varied diet rich in nutrient-dense, unprocessed ingredients to support overall health. Dr DL Katz, a nutritionist and physician with a speciality in internal medicine: “There is no one nutrient that’s responsible for all health ills, and there is no one nutrient that will make us healthy. It really is the overall dietary pattern. Dietary patterns consistently associated with good health tend to be low in saturated fat—but not because they focus on saturated fat—rather, it’s because they’re made up of the most nutritious foods preferentially. Those foods tend to be low in saturated fat just as they are low in salt and sugar and free of trans fat and so forth. Those foods are also minimally processed and close to nature, including vegetables, fruits, beans, lentils, nuts, seeds, and whole grains. There is no pixie dust involved. There is no magic formula, and there is no scapegoat. Wholesome foods in sensible combinations could be our salvation.”
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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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Fibre and weight loss
Did you know that fibre is a carb? Yes, you heard that right–a carb! The wonderful thing is, unlike other carbs, your body doesn’t easily digest it. So it moves through your digestive system without sending your blood sugar on a rollercoaster ride. Fibre is found in plant foods like fruits, veggies, and whole grains. All fruits and veggies have fibre, but most of it is found in the skin, seeds, and membranes. That’s why eating a skin-on apple packs more fibre punch than a peeled banana. There are two different types of fibre – soluble and insoluble. Soluble fibre can dissolve in water. It then forms a “gel” in your gut, slowing down the sugar party in your bloodstream. Lower sugar levels mean your insulin levels stay low, and that means your body is less likely to begin storing fat. The other kind of fibre doesn’t dissolve in water, which is why it’s called “insoluble”. Unlike soluble fibres that your body takes its time digesting, this one kind of zooms through your system, cleaning your gut as it moves through. This type of fibre adds bulk to your stool and helps things move smoothly through your digestive journey. If you’re looking to shed a few kilos or just stay in that healthy weight zone, then you want to add a good blend of soluble and insoluble fibre to your diet. If you’re a woman under 50, your goal should be around 25 grams of fibre per day, while men should aim for 38 grams per day. Because of our modern diet, most people are only getting about half! That means we’re missing out not only on their weight-loss benefits, but their ability to reduce the risk of heart disease and type 2 diabetes. Now, fibre isn’t some magical fat-burning silver bullet. What it does really well is help with making us feel full. It gives you that satisfied feeling without the need for extra calories in your meal. It’s like you’re not just eating less, but you’re also less likely to hear your stomach growling an hour later. So, how does fibre wave away those annoying hunger pangs? It takes up space in your stomach, tapping those little receptors that tell your brain, “It’s time to stop eating!” But wait, there’s more. To keep that fibre moving through your system, you have to drink lots of water – around eight glasses a day. Water helps the fibre slide through your digestive system, and helps tackle those hunger pangs too. It’s like a win-win, keeping you full and quenching that thirst that sometimes tricks you into thinking you’re hungry There are a few cases where certain fibre types might not be your friend. Take fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPS), for instance – these are fibres that some people can be sensitive to. They can cause tummy troubles like bloating and diarrhoea, and they hang out in foods like garlic powder, onions, dairy, and certain fruits and veggies. So listen to your body when you’re getting cozy with high-fibre foods. Take it slow and steady when you’re getting back into foods like beans, nuts, seeds, and all those colourful fruits and veggies. And hey, if boosting your fibre game is a bit of a struggle, have a heart-to-heart with your healthcare provider. References: https://www.webmd.com/diet/features/fiber-weight-control#:~:text=The%20study%20added%20to%20a,the%20other%2C%20more%20structured%20approach. https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159
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Lovely Leptin
Leptin. It’s the wonderful hormone that tells you that you’ve had enough to eat. We all want this hormone! It’s highest in the evening and early morning hours so the body can repair itself without getting hungry. Aren’t our bodies wonderful? Hormones are little messengers sent to different parts of the body to carry out a specific function. Leptin, a protein that functions as a powerful hormone, is made by the body’s adipose tissue (fat stores) and the gastric mucosa or adipose tissue (fat stores). Our fat is an organ all on its own and has an amazing function, it’s not just there to pack the calories away like a drawer. When energy reserves are high. Produced by the fat, leptin travels to the brain where the ‘message’ is delivered as to the state of how much fuel is available to the body, and the rate of metabolism based on the fuel stores. The brain can’t ‘see’ how much fat you have stored for fuel – it relies on leptin to report back on this score. If leptin doesn’t do its job properly, the brain gets a garbled message that fuel stores are low, so the message is then sent out to eat more to replenish these stores. The “leptinmeter” as we call it is like a fuel gauge and if the gauge is working properly and is reliable, the message is received and you don’t want to eat any more than you need. Diet-induced obesity interferes with the hormonal regulation of body weight and hunger. Very often, overweight/obese people have a malfunctioning “leptin meter” – or it could be broken. More and more food is then needed to satisfy your hunger and cravings. So how can we optimise this great hormone? Here are a few ways to normalise leptin Eat 2-3 main meals alongside 1-2 snacks (don’t snack all day – it’s really the worst thing to do for leptin) Eat smaller meals – don’t gorge and stop when you are full Ensure that you eat enough and feel full to avoid having seconds Chew your food very well Eat real food, not junk Have a high protein breakfast Try to eat 2-3 hours prior to bedtime, and never eat after dinner Use a smaller plate – it’s a clever, subtle trick to get you eating less Have more protein at breakfast than at dinner Space out your meals, eat every 2-3 hours Eggs are the best ‘brekkie’! If you are only eating protein such as eggs, you might want to add in some “quick” fibre like soaking some chia seeds (our favourite) for a few minutes and having them with or before your meal. You could also use psyllium husks – this way you get some fibre to slow stomach emptying, fill you, and provide the fibre the meal may be lacking without fibrous veggies. This also helps enhance the leptin-insulin signalling response. When you eat, you turn on hormonal switches which send messages to the body. Food is information for the body, not just something to get you to the next meal. Adequate amounts of leptin will encourage the body’s metabolism to speed up. Too little, and the body will flip into ‘famine’ mode, slow the metabolic rate and plan to store more fat. Although some people do have a fairly good “leptinmeter”, they will override this and continue eating for various reasons, eventually causing it to malfunction. Sadly the way society is programmed, food is there to be eaten anytime you like, and as much as you like without restraint. Now you know better. Did You Know? Inside your belly button are thousands of bacteria that form an ecosystem on the scale of an entire rainforest References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651558/
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