Glucose Experiments
Hi there!
We have designed a series of mini-experiments for you to try out over the next two weeks so you can better understand how your body responds to different foods.
How it works
Each experiment will take 2 days. The first day to try one option, and the second day to try another option. They do not need to be consecutive days.
Example: Today for breakfast, you eat 1 slice of bread. Tomorrow for breakfast, you eat 2 slices of bread.
How to log your experiments
Make sure you log your meal time at the start of every meal.
It’s important to log this as accurately as possible in order to see how it affects your glucose spikes.
How to interpret experiments
Your coach is able to do a glucose comparison for you. Feel free to let your coach know which days and times to compare and they can then share and help interpret the data with you.
Comparison of glucose experiments during meal times
These experiments help you to visualise your body’s unique responses to diet and lifestyle changes.
In the image above, while the breakfast items (indicated by green circles) remain the same, the addition of a short walk (indicated by the red bar) caused a significant decrease in the “rise” or “delta” of glucose levels.
Minimising the deltas or peaks after meals is vital to good health. You can read more about it in this article on optimising glucose levels for better health.
Have fun!
Experiment #1 - Carbohydrate Amount ✂️
Vary your portion of carbohydrates in your meal, some examples below:
🍞 1 slice of bread vs 2 slices of bread
🍚 ½ bowl of rice vs 1 bowl of rice
🍜 ½ bowl of noodles vs 1 bowl of noodles
🍝 ½ plate of pasta vs 1 plate of pasta
🍠 ½ boiled potato vs 1 boiled potatoes
Experiment #2 - Refined and Complex Carbohydrates 🍞
Compare the difference between the same servings of refined and complex carbohydrates on your glucose.
whole-grain pasta vs regular pasta
brown rice vs white rice
whole-grain bread vs white bread
chapati vs roti prata
Experiment #3 - Adding Vegetables and Protein 🥕
Add some vegetables and protein to your usual meal and see if it affects your glucose
Add two eggs or unsweetened yogurt to your usual breakfast (if you aren’t already doing that!)
When having nasi padang or economy rice, add a portion of vegetable or protein to what you usually have, and compare the difference to your usual order
Experiment #4 - Fruit or Fruit Juice? 🍊
Compare the difference between taking fruit and fruit juice
Drink a cup of orange juice and compare it to eating an orange (switch to some other fruit and its juice if you do not like oranges)
Experiment #5 - Taking A Walk 👟
See how taking walks after meals can impact your glucose
Take a 15-min walk after lunch or dinner, and compare your results with another similar meal where you remain sedentary