Great job on completing some experiments and observing trends in your glucose responses! It's important to remember that a one-time spike in glucose levels doesn't necessarily mean you need to completely eliminate that food from your diet. Instead, it's an opportunity to experiment and optimize your food choices for long-term health.
One example is if you notice an above-normal glucose response of 160 mg/dL after consuming quinoa, a favorite food of yours. Instead of giving up on quinoa, try experimenting with different variables to see if you can optimize your response. For instance, you can try consuming quinoa at different times of the day or as your first versus second meal to see if it makes a difference. You can also try quinoa in various forms, such as partially pre-cooked, instant, frozen, and whole dried quinoa. Additionally, adding protein or small amounts of healthy fats to your quinoa can alter your response.
If you've experimented with all these variables and still notice an elevated glucose response, it may be time to conclude that quinoa might not be the best food for you. However, perhaps you've learned that consuming smaller portions of quinoa with more non-starchy vegetables and after physical activity results in better glucose responses. This insight allows you to still incorporate quinoa into your diet under specific conditions, ensuring that you're making the best choices for your long-term health. Keep experimenting and optimizing to find what works best for you!