# Glucose Revolution ## Metadata * Author: [Jessie Inchauspe](https://www.amazon.comundefined) * ASIN: B098442BG3 * ISBN: B0BTJ9GHYX * Reference: https://www.amazon.com/dp/B098442BG3 * [Kindle link](kindle://book?action=open&asin=B098442BG3) ## Highlights But what the ADA describes as “normal” may not actually be optimal. Early studies showed that the thriving range for fasting glucose may be between 72 and 85 mg/dL. That’s because there is more likelihood of developing health problems from 85 mg/dL and up. — location: [567](kindle://book?action=open&asin=B098442BG3&location=567) ^ref-50216 --- The ADA states that our glucose levels shouldn’t increase above 140 mg/dL after eating. But again, that’s “normal,” not optimal. Studies in nondiabetics give more precise information: we should strive to avoid increasing our glucose levels by more than 30 mg/dL after eating. — location: [572](kindle://book?action=open&asin=B098442BG3&location=572) ^ref-18136 --- glucose spike as an increase in glucose in our body of more than 30 mg/dL after eating. — location: [574](kindle://book?action=open&asin=B098442BG3&location=574) ^ref-18910 --- was sweet and it created a glucose spike, it also created an invisible fructose spike, and that’s what makes a sweet spike more harmful than a starchy spike. — location: [598](kindle://book?action=open&asin=B098442BG3&location=598) ^ref-8941 --- When there are too many free radicals to be neutralized, our body is said to be in a state of oxidative stress. — location: [638](kindle://book?action=open&asin=B098442BG3&location=638) ^ref-16683 --- Oxidative stress is a driver of heart disease, — location: [640](kindle://book?action=open&asin=B098442BG3&location=640) ^ref-65310 --- type 2 diabetes, cognitive decline, and general aging. And fructose increases oxidative stress even more than glucose alone. That’s one of the reasons that sweet foods (which contain fructose) are worse than starchy foods (which don’t). Too much fat can also increase oxidative stress. — location: [640](kindle://book?action=open&asin=B098442BG3&location=640) ^ref-46547 --- The more glucose we deliver to our body, the more often glycation happens. Once a molecule is glycated, it’s damaged forever—which is why you can’t untoast a piece of toast. The long-term consequences of glycated molecules range from wrinkles and cataracts to heart disease and Alzheimer’s disease. Since browning is aging and aging is browning, slowing down the browning reaction in your body leads to a longer life. — location: [656](kindle://book?action=open&asin=B098442BG3&location=656) ^ref-34852 --- The hemoglobin A1c (HbA1c) test (well known among diabetics) measures how many red blood cell proteins have been glycated by glucose over the past two to three months. The higher your HbA1c level, the more often the Maillard reaction is happening inside your body, the more glucose is circulating, and the faster you are aging. — location: [662](kindle://book?action=open&asin=B098442BG3&location=662) ^ref-62386 --- the triglycerides-to-HDL ratio (which tells us about the presence of the small, dense LDL pattern B), and C-reactive protein (which tells us about inflammation levels). Triglycerides become LDL pattern B in our bodies. So by measuring triglycerides, we can gauge the amount of the problematic LDL pattern B in our system. If you divide the level of triglycerides (in mg/dL) by HDL level (in mg/dL), you’ll get a ratio that is surprisingly accurate in predicting LDL size. If the result is smaller than 2, that’s ideal. If the result is above 2, it can be problematic. Then, because inflammation is a key driver of heart disease, measuring C-reactive protein, which increases as inflammation — location: [892](kindle://book?action=open&asin=B098442BG3&location=892) ^ref-43764 --- does, is better at predicting heart disease than cholesterol levels. — location: [897](kindle://book?action=open&asin=B098442BG3&location=897) ^ref-62058 --- What is the right order? It’s fiber first, protein and fat second, starches and sugars last. According to the researchers, the effect of this sequencing is comparable to the effects of diabetes medications that are prescribed to diabetics to lower their glucose spikes. — location: [986](kindle://book?action=open&asin=B098442BG3&location=986) ^ref-52667 --- eat their food in the right order or eat it however they pleased. The group who ate their food in the right order saw a significant reduction in their HbA1c level, which means they started reversing their type 2 diabetes. — location: [989](kindle://book?action=open&asin=B098442BG3&location=989) ^ref-55412 --- ADD A GREEN STARTER TO ALL YOUR MEALS — location: [1115](kindle://book?action=open&asin=B098442BG3&location=1115) ^ref-28042 --- FLATTEN YOUR BREAKFAST CURVE — location: [1403](kindle://book?action=open&asin=B098442BG3&location=1403) ^ref-28927 ---