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One of my favourite nutrient dense and satiating l One of my favourite nutrient dense and satiating lunches this week, consisting of homemade chicken liver pate, with A2 cream cheese, herbs and dried apricots on a gluten free sourdough, served with beetroot. ✨ . . Full of bioavailable vitamin A, B12 and Folate, great for eye health, memory and energy. Chicken livers contain phosphorus too, which combines with calcium, to form strong teeth and bones. 🦴 . . I find that my body regulates my desire for liver. I usually incorporate it into my diet every few weeks and rotate through chicken, lamb and ox liver, to vary the nutrient profile.
Happy Friday all! Taking a pause amongst a busy da Happy Friday all! Taking a pause amongst a busy day, to enjoy a nourishing bone broth from 24 hour stewed beef cheek, shin and bones. 🦴 . . Added pre-steamed carrots and sweet potatoes, lightly boiled eggs and herbs. 🌿
How to tame the blood glucose damaging effects of How to tame the blood glucose damaging effects of oats 🎢 . . Mix in an egg with your oats as you're cooking, along with a generous portion of butter. 🥚 . . Cinnamon won't help, as it's effects take months to make a difference. . . Fruit will increase the spike too, So think of protein and fat as balancing out the sugary oats and fruit. ⚖️ . . Personally I wasn't a fan and don't think I'll be recommending these any time soon. . . However, it was interesting to see that the high blood glucose inducing effects of grains can be managed by balancing out your macros. 🙌 . . The graphs are courtesy of @glucosegoddess app 🙏
I cut out oats a few years ago, because I started I cut out oats a few years ago, because I started to find that they made me itchy and didn't help my mood. 🤯 . . Yet they're continually touted as a healthy breakfast option and whilst I was wearing a CGM, I wanted to find out what the impact was on blood glucose. Could I ever advise oats when I qualify as a nutritionist? . . I had a set of experiments planned, to test with coconut milk, raw milk, overnight, cooked, plain or with fruit etc... . . But a few days in, my old allergies came back. My skin started to flare up and I even developed asthma, which quickly resolved after a few days of stopping. . . Oats are after all a grain, with their own set of defense mechanisms, such as phytates that can wreak havoc in the gut. . . Phytate is an anti-nutrient, that impairs the absorption of iron, zinc, calcium and more. . . I did one more round of testing, but I don't plan on eating any more oats for a long time! 😅 . . What's your take on oats?
Why are oats seen as a healthy breakfast option? 🥣 . . I'm currently studying nutrition and one of the frequently recommended breakfasts is oats, often with the addition of fruits toppings and nuts. 🐿 . . Whilst I'm allergic to nuts and seeds, so I couldn't try that, I did add collagen powder for protein, along with full fat milk and fruit puree. 🍒 . . And here with the effects on blood glucose: . . Cooked oats: 7.9 mmol / 142 mg/dl Raw oats: 7.8 mmol / 140 mg/dl . . Spikes up to 140, however short are thought to be detrimental to the beta cells in our pancreas and not healthy long term, especially if we want to be preventative against #type2diabetes. . . I had wondered if overnight oats (soaked in raw milk and kefir) would produce a lower response. The difference was marginal. . . Sure, oats probably have a lower response than a breakfast cereal filled with refined sugar and wheat, but I was genuinely shocked that these 'healthy bowls' took my blood glucose so high.🎢 . . Are oats part of your routine? See my post after next, for ways to lower the response... 🍳 . . Thanks to the inspiring @glucosegoddess for the use of her app to create these comparisons ❤️
Enjoying seasonal root veggies 🍠🥕 in the for Enjoying seasonal root veggies 🍠🥕 in the form of parsnip and ginger mash, carrot and sweet potato, beetroot and venison. ✨ . . Very similar to yesterday, but prepping veggies in advance is a huge timesaver. 🙌
Exercise can lower blood glucose for up to 24 hour Exercise can lower blood glucose for up to 24 hours and increase insulin sensitivity. 🙌 . . Here's the difference between having a 'milk and OJ' whilst sitting, vs straight after an early morning hike. 👣 . . Post hike, my muscles were ready to soak up the glucose, resulting in a much lower spike. 💪 . . This was with 150 ml of raw milk and 150 ml of orange juice, popular in many an adrenal cocktail. Either way, it worked out at 50% carbohydrates and caused quite a spike when consumed without exercise. . . I also learnt not to let my blood glucose get this low, as this drink would have been a great during the hike too. 🍊
Monday is prep day ✨ I made parsnip and ginger m Monday is prep day ✨ I made parsnip and ginger mash, mixed with parmesan and butter, then a side dish of steamed carrots and sweet potatoes, ready to add as a base for lunches and dinners. 🍠 . . I added a lightly seared venison steak along with some cherries and herbs. 🌿🍒 . . Such a quick meal, with delicious autumnal flavours. 🍂
I found myself wondering whether rice and root veg I found myself wondering whether rice and root vegetables would have a different impact on blood glucose. 🤓 . . Genetics can play a role, as you may have a lower reading to rice than mine, but for myself, I feel good on root vegetables such as carrots and sweet potatoes. 🥕 . . Rice is an infrequent addition to my diet. Mainly when I feel that I should eat something other than potatoes as a carb source. . . Occasionally I'll soak some white rice (to remove most of the arsenic) and steam, but it's not something I feel optimal on and an intuitive approach is important. I find root veggies much more satisfying on a cold autumn day. 🍂 . . In the test above, I made two identical bone broths, one with a mix of carrot and sweet potato and another with white rice. This was alongside bone broth, turkey and egg. . . Both carb sources were stored in the fridge before heating (cooked rice, potatoes etc can have a lower impact on blood glucose than freshly cooked forms of starch). 🥔 . . The white rice led to a bigger spike than the root veg. Most grains spike blood glucose high and the fiber from the veg would have helped to lower it too. . . So if you're looking to keep your blood glucose under 100, a portion of root veggies, alongside protein and fat may be a good call, whilst avoiding many of the antinutrients from grains. 🌾
A cosy Sunday, with a lamb roast, followed by a gr A cosy Sunday, with a lamb roast, followed by a grain free root cake, topped with cream cheese and plum, drizzled in maple syrup. 🍁
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