Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar

⚡️ 19 Quotes from the book

“If our glucose levels are out of balance, dials flash and alarms go off. We put on weight, our hormones get out of whack, we feel tired, we crave sugar, our skin breaks out, our hearts suffer. We inch closer and closer to type 2 diabetes.”

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“Some foods will keep your glucose levels completely steady but aren’t great for your health. For instance, industrial processed oils and trans fats age, inflame, and hurt our organs, but they don’t cause glucose spikes.”

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“Every second, your body burns 8 billion billion molecules of glucose. To put that into perspective, if each glucose molecule were a grain of sand, you’d burn every single grain of sand on all the beaches of the earth every ten minutes.”

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“Fructose molecules glycate things 10 times as fast as glucose, generating that much more damage. Again, this is another reason why spikes from sugary foods such as cookies (which contain fructose) make us age faster than do spikes from starchy foods such as pasta (which doesn’t).”

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“The combination of too many free radicals, oxidative stress, and glycation leads to a generalized state of inflammation in the body. Inflammation is a protective measure; it’s the result of the body trying to defend against invaders. But chronic inflammation is harmful because it turns against our own body. From the outside, you might see redness and swelling, and on the inside, tissues and organs are slowly getting damaged.”

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“Once insulin has stored all the glucose it can in our liver and muscles, any glucose beyond that is turned into fat and stored in our fat reserves. And that’s one of the ways we put on weight.”

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“Many of us have complicated feelings about fat, but it’s actually very useful: your body uses its fat reserves to provide storage space for the excess glucose and fructose floating around in your bloodstream. We shouldn’t be mad at our body for putting on fat; instead, we should thank it for trying to protect us from oxidative stress, glycation, and inflammation.”

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“Second, constant hunger is a symptom of high insulin levels. When there is a lot of insulin in our body, built up over years of glucose spikes, our hormones get mixed up.”

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“After a glucose spike, your immune system is temporarily faulty. If your glucose levels are chronically elevated, you can say goodbye to five-star immune responses against invaders—you will be more susceptible to infection, and this is particularly so, it turns out, in the case of the coronavirus.”

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“Children born today have a one in two chance of developing cancer in their lifetime. And poor diet, together with smoking, is the main driver in 50 percent of cancers.”

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“Think of your favorite veggie or salad. Prepare it with care, and eat it before every lunch and dinner for a week. Notice your cravings and whether they change.”

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“One hundred calories of fructose, 100 calories of glucose, 100 calories of protein, and 100 calories of fat may release the same amount of heat when they burn, but they have vastly different effects on your body.”

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“Any kind of sugar, regardless of its color, taste, or plant of origin, is still glucose and fructose, and will still lead to glucose and fructose spikes in our bodies.”

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“If you feel the urge to eat something sweet between meals, put it aside—in the fridge or somewhere else—and enjoy it for dessert after your next meal instead.”

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“Adding vinegar to our diet, either in a drink or a salad dressing, is an excellent way to flatten our glucose curves. It does so in two ways: it slows the arrival of glucose into the bloodstream, then increases the speed at which our muscles soak it up and turn it into glycogen.”

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“Going for even just a 10-minute walk after a meal will lessen the side effects of whatever we just ate. And the longer we work out, the more our glucose and insulin curves will flatten.”

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“When you do enjoy carbs (and you will and should and must), make it a habit to add fiber, protein, or fat and, if you can, eat those first.”

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“No matter who you are, eating your carbs last and adding a green starter to your meal will always flatten your glucose curve. A savory breakfast is the way to go. Vinegar and exercise will enable you to eat your cake and have health, too.”

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“Remember, it’s important to be kind to yourself in the process. I hope you will then go on to help your parents, siblings, children, friends, and acquaintances do the same. Together we can help everyone reconnect with their bodies, one person at a time.”

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