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Continuous Glucose Monitoring

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guiambros ◴[] No.44419406[source]
I've been using a CGM on and off for the last year, and it has given me a whole new perspective about food and nutrition.

I discovered that a bunch of things I thought were reasonably healthy actually caused huge glycemic spikes -- e.g., white bread in the morning, croissants, dried mangos, excessive amount of fruits, etc.

I also discovered the importance of what you eat for your first meal in the day (either breakfast or lunch), or how to better order what you eat (fibers, fat and protein first, carbs last), light movement after eating reduces 20+ mg/dl, and more.

At this point I don't even need to wear a CGM every day; I can tell my glucose level just by thinking of what I ate earlier.

I still wear one when I'm traveling for work, as I know I'll have less control over food and calorie intake (airplane meals, restaurants, team lunches, etc).

ps: if you're interested in learning more even without using a CGM, strongly recommend "Glucose Revolution" [1].

[1] Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar - https://www.amazon.com/Glucose-Revolution-Life-Changing-Powe...

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lurking_swe ◴[] No.44420488[source]
i’m confused why you considered this healthy?

> white bread in the morning, croissants, dried mangos, excessive amount of fruits, etc.

white bread is basically 100% carbs (converts to sugar). croissants aren’t much better _and_ have unhealthy fat (butter). Dried mangoes pack the sugar of the fruit without much of the fiber and water (speeds up the processing of the sugar).

Healthy breakfast would be like 2 eggs with small slice of toast on the side. Or a small omelette with cheese and mushrooms and spinach. Or perhaps steel cut oats, with thin sliced banana.

Basically - real food that also not loaded with carbs and sugars. Carbs are OK if you actually need them (workouts, etc). Office workers don’t need lots of carbs.

Granted, “healthy” is a spectrum…some people would consider it a win to not smoke, drink soda, etc.

And you’re 100% right about eating fiber first. It greatly slows down sugar absorption/processing! And reduces the sugar spike. That’s an advanced tip most don’t know about.

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tshaddox ◴[] No.44420909[source]
Why is butter an unhealthy fat?
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1. adrian_b ◴[] No.44421224[source]
As another poster has said, due to it high content of saturated fat. Butter remains healthier than butter substitutes, e.g. margarine.

Small amounts of butter should not be a cause of concern, but only when butter or other dairy products are the major source of fat for someone.

As a personal anecdote, I believe that the composition of the fat one eats is very important for cardio-vascular health, because some years ago I had been diagnosed with incipient atherosclerosis.

This has scared me, so I have analyzed what unhealthy habits I might have had. At that time, I was eating very large quantities of dairy products. I could not identify anything else that was suspicious, so I have stopped eating dairy (except whey protein or milk protein, which are fat free) and I have ensured from that day on, that more than 90% of my daily intake of fats comes from a mixture of vegetable oils where oleic acid is dominant and essential fatty substances are in adequate amounts.

After a year, I no longer had any symptoms of atherosclerosis and there were also other obvious health improvements, because some signs of bad peripheral circulation, e.g. cold feet, had also vanished.

Few things in human nutrition are certain, due to the impossibility of doing experiments with humans, which could result in death or permanent health problems.

Nevertheless, it is most likely that fat should provide a good fraction of the total amount of energy, i.e. between 1/4 and 1/2, e.g. around 1/3, and the fatty acid profile should be thus that monosaturated fatty acids, i.e. mainly oleic acid, must be dominant.

Examples of food sources with fats where oleic acid is dominant are: high-oleic sunflower oil, olive oil, avocado oil, several kinds of nuts, e.g. cashew nuts, almonds, hazelnuts, pistachio, peanuts.

While such a fat with oleic acid must provide most energy, there must also be fat sources which provide essential fatty substances, e.g. linoleic acid, vitamin E, omega-3 fatty acids. (As an example of healthy daily intake, I cook my own food and most of the fat comes from the oil I mix into food after cooking, which for a day contains 50 mL of high-oleic sunflower oil or of EV olive oil + 20 mL of classic cold-pressed sunflower oil + 10 mL of cod liver oil. The cold-pressed sunflower oil is for linoleic acid and vitamin E, the cod liver oil for DHA, EPA and vitamin D.)