Adding protein, fat, or fiber to carbohydrates (“dressing up carbs”) helps slow glucose absorption and reduce the height of the glycemic spike after meals.

noli's read

This advice is based on solid physiological foundations, as the addition of lipids, proteins, or fiber slows gastric emptying and modifies the absorption kinetics of sugars. The study by Pelletier et al. (1998), a randomized controlled trial (RCT), confirms that adding cream cheese decreases the immediate glycemic impact in healthy subjects. Similarly, the clinical trial by Law et al. (2017) shows that the co-ingestion of dairy products with carbohydrates attenuates postprandial glycemia. The review study by Zhou et al. (2020) highlights the overall benefit of limiting excessive daily glycemic variations. A recent meta-analysis also confirms that adding protein or fiber effectively flattens the glucose curve. However, as the graph illustrates, this method spreads the presence of glucose in the blood over a longer duration instead of eliminating it. Finally, although the curve is smoothed, the systematic addition of ingredients rich in lipids or proteins increases the total caloric intake of the meal, a point to monitor for overall energy balance.

the sources

1. 1Shukla AP, Andono J, Touhamy SH, et al. 2017
2. 2Shukla AP, Iliescu RG, Thomas CE, Aronne LJ 2015
3. 3Shishehbor F, Mansoori A, Shirani F 2017
4. 4Buffey AJ et al. 2022
5. 5Bellini A et al. 2023