Systematically pair sugary or starchy foods with fiber, fat, or protein (the concept of 'clothing' your carbs) to slow sugar absorption, avoid glucose spikes, and maintain stable energy at an equal caloric intake.

noli's read

The association of carbohydrates with fiber, protein, or healthy fats to stabilize vitality is based on a well-documented biological principle. Randomized controlled trials (such as those analyzed by the Cooper Aerobics foundation) confirm that adding these nutrients slows digestion and the arrival of sugar into the body, favoring more lasting energy. Nevertheless, comparative graphs of this type generally rely on self-experimentation (N=1) conducted with individual glucose monitors. In reality, post-meal glucose fluctuations are natural, healthy, and expected reactions for the body. There is no evidence that a transient spike is harmful to a healthy person, nor that a completely flat energy curve is required for daily well-being. However, pairing almonds with dark chocolate remains an excellent modern-day grandmother's tip for optimizing satiety.

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