Experiments Part 4: What if I Experience an Abnormal Glucose Response?

Now that you have created experiments and started testing, you are now starting to see some trends over time. With these trends, we can start to identify some areas that can be improved or optimized.  

A one-time spike from a meal does not mean that you should avoid that food forever; instead, it is a signal to do some experimenting. The goal of experimenting is to learn which foods, in what combinations, will be optimal for long-term health. Some spikes in the short term are not going to have detrimental long-term effects. 

For example, let's say you observed a glucose response of 160 mg/dL after consuming a meal with quinoa. You realize this is an above-normal response, so you want to do some digging before getting rid of your favorite food forever. Below are some further tests to explore:

1. Try the meal at different times of the day - we have varying responses to the same food depending on when it is consumed.
   
   

2. Try the meal as your first versus second meal - consuming food on a completely empty stomach versus partially empty will lead to a different response.
   
   

3. Try testing the quinoa with varying levels of processing and ingredients - try different varieties such as partially pre-cooked, instant, frozen, and whole dried quinoa.
   
   

4. Add in a protein to your quinoa, such as seared shrimp or sautéed tofu.
   
   

5. Add small amounts of fat to your quinoa, such as slivered almonds or extra virgin olive oil.
   
   

6. Try the meal before vs after a workout - we are much more insulin sensitive after we workout.
   
   

7. Alter the overall portion size - decrease the quinoa from 1 cup to 1/2 cup and try increasing the portion of non-starchy vegetables.
   
   

If you have done all the testing and still have an elevated glucose response, then you can more confidently conclude that quinoa may not be a great food for you. Or, maybe you learned quinoa can sometimes cause you trouble but when consumed in smaller portions, with more vegetables, and after physical activity, your glucose looks great. Now you know you can still work quinoa into your lifestyle, but under specific conditions.