Did you know that the same food can affect your blood sugar and energy levels differently depending on how it's cooked? For instance, roasting versus boiling potatoes.

We usually focus on our carbohydrate intake and food choices, such as including whole grains, proteins, and vegetables.

However, we often overlook the importance of how we cook our food.

The way we cook food can directly influence our body’s blood sugar response and energy level.

Let’s explore how different cooking techniques impact blood sugar response and energy level.

1. Boiling vs. Baking: Impact on Blood Sugar Levels

• Boiling → Slower Rise in Blood Sugar Levels

When foods are boiled, they absorb water, which increases their overall volume.

This dilution effect spreads out the starches, making them less concentrated. As a result, the body takes longer to digest these carbohydrates and convert them into glucose.

Since the starch is dispersed, your digestive enzymes have to work more slowly to convert it into sugars, leading to a slower rise in blood sugar levels.

• Baking → Faster Rise in Blood Sugar Levels

In contrast, when baking the water evaporates so the remaining starches in the food become more concentrated.

This means that, in a given portion of baked food, there is a higher proportion of carbohydrates available for digestion compared to foods that retain their moisture, like boiled or steamed options.

This concentrated state also makes it easier for the digestive enzymes to break down the starch.

This rapid conversion increases the rate at which glucose enters the bloodstream leading to a faster rise in blood sugar levels.

• Pro Tip: To help lower the impact on blood sugar levels, opt for boiling or steaming instead of baking or roasting. If you want to lower your meals' impact on your blood sugar at home, click here to learn more!

Impact of Cooking Techniques on Energy Levels

Your cooking technique can significantly change the glycemic index (GI) of your meal, which directly affects your energy levels. Here’s how:

• Low Glycemic Index → Steady Energy Level

These foods cause a slow and gradual increase in blood sugar, leading to a steady energy supply. Boiling Food → Lowers the Glycemic Index → Steady Energy Level

• High Glycemic Index → Short Burst then Drop in Energy Level

These foods often lead to a rapid rise followed by a drop in blood sugar, leading to low energy levels. Baking Food → Increases the Glycemic Index → May Reduce Energy Level.

If You Want to Lower Your Meal’s Glycemic Index, click here to learn more!

Impact of cooking technique on energy level.

How Do Other Cooking Techniques Impact Blood Sugar Response & Energy Levels?

I’ll be breaking down various cooking techniques and how they impact your blood sugar and energy levels over the next few days, so stay tuned as I will be revealing the best cooking method!

In conclusion, by adjusting our cooking methods, we can significantly reduce our meals' impact on blood sugar and energy levels.

See you tomorrow!

Jish 💜

Type 1 Diabetic & Co-Founder @ Haema

We’d love to see how you incorporate low-GI foods into your meals! Tag us on social media with your meal photos and use #HaemaMeals!

Download Haema Here

🌟 The secret to good blood sugar management is eating your greens before carbs.

Before starting your meal, you should have a bowl of salad or some carrots with hummus.

Essentially, any vegetables will do, but leafy greens are the best choice. (If you want some ideas, I’ve listed them below.)

Aim for a one-to-one ratio of greens to the carbs you’ll eat afterwards.

You want to have these greens or vegetables either raw or cooked, but not juiced or mashed, to retain the fibre content that plays a vital role in managing your blood sugar.

So let’s dive into Why You Should Eat Your Greens Before Carbs for Managing Blood Sugar 👇🏼👇🏼👇🏼

1. Lowers the Glycemic Index (GI) of Your Meal

When you eat carbohydrates, they’re broken down into glucose, which enters your bloodstream, causing a rise in blood sugar levels.

The glycemic index (GI) of a food refers to how quickly it causes your blood sugar to spike.

By consuming vegetables first, you can lower the overall GI of your meal.

This is because the fibre in the greens slows down the digestion and absorption of the carbs, reducing the rate at which glucose enters the bloodstream.

2. Reduces the Speed of Digestion

Vegetables, particularly leafy greens and those rich in fibre, take longer to digest than carbohydrates.

When you eat greens first, the fibre acts as a barrier in the digestive system, slowing down the digestion of starches and sugars from the carbs you consume afterwards.

This slower digestion process gives your body more time to process glucose and prevents the dramatic blood sugar spikes associated with high-carb meals.

Here’s a simple diagram to visualise how eating greens before carbs impacts blood sugar:

This diagram illustrates how eating greens before carbs reduces a meal’s impact on blood sugar. This diagram is taken from the Glucose Revolution book.

Key takeaways:

• Eating carbs alone causes a rapid spike in blood sugar.

• Eating greens first slows down this process, resulting in a more gradual rise in blood sugar levels.

3. Creates a Plateau in Blood Sugar Levels

Another benefit of eating greens first is that it helps plateau your blood sugar.

Instead of a sharp rise and fall, as seen when consuming carbs alone, eating vegetables beforehand results in a smoother and more stable blood sugar curve.

This steadier release of glucose into the bloodstream is easier for the body to manage and can prevent the energy crashes and cravings that often follow a high-carb meal.

What Research Has Shown 🔬

A study published in Diabetes Care showed that eating vegetables before carbohydrates led to significantly lower post-meal glucose levels compared to eating carbs first.

Participants in the study who consumed a meal of vegetables and protein before carbs had a 30-40% reduction in blood sugar spikes.

🌟  Click here to track your meals and blood sugar impact easily.

Lazy Day Salad Recipes That I Love 🥗🥬

Not authentic, it’s just how I like to have it, and each takes less than 5 minutes to make!

• Tabbouleh Salad:
  Chopped parsley with diced vine tomatoes, cucumbers, and red onions; a splash of fresh lemon juice; a pinch of salt, pepper; and a drizzle of olive oil.

• Greek Salad:
  Chopped cucumber, cherry tomatoes, red onion, black Kalamata olives (optional), and feta; drizzled with some extra virgin olive oil and sprinkled with a pinch of salt, pepper, and lot’s of dried oregano on top!

• Caesar Salad:
  Shredded lettuce, cherry tomatoes chopped in half, Caesar dressing, extra virgin olive oil, crumbled feta, sprinkled with salt, pepper, and lots of oregano.

• Caprese Salad:
  Sliced beef tomatoes mixed with sliced fresh mozzarella; drizzle with some extra virgin olive oil and sprinkle with a pinch of salt, pepper, and dried oregano on top!

Jish 💜

Type 1 Diabetic & Co-Founder @ Haema

We’d love to see how you incorporate low-GI foods into your meals! Tag us on social media with your meal photos and use #HaemaMeals!

Download Haema Here

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❌ Here’s why eating a low-carb diet is not the best way to manage your blood sugar

For long-term, well-controlled blood sugar and optimal health, it’s important to focus on the quality of carbohydrates (low-GI) rather than just the quantity (low-carb).

This is why eating low-glycemic foods is better than following a low-carb diet (if you don’t know what glycemic index is, I explain it here)

Let’s explore why:

1. Better Blood Sugar Control 🩸

• Low-GI Foods: These foods cause a slower, more gradual increase in your blood sugar levels because they are digested and absorbed more slowly. This helps prevent sharp spikes and crashes in your blood sugar, which can be damaging over time, particularly if you want to avoid the long-term complications involved with diabetes.

• Low-Carb Diets: While low-carb meals can reduce blood sugar spikes, they aren’t necessarily focused on the quality of the carbs being consumed. Some low-carb foods may still have a high GI (like simple sugars) and cause blood sugar spikes, depending on how the carbs are processed.

2. Sustained Energy and Satiety 🥱

• Low-GI Foods: These help provide a more consistent release of energy throughout the day, helping to keep you full and satisfied for longer. This can lead to better appetite control, reducing the temptation to snack or overeat later and causing blood sugar fluctuations.

• Low-Carb Diets: Low-carb meals can lead to rapid energy depletion, particularly if fats and proteins aren’t balanced properly. You may experience low energy, fatigue, or cravings if you aren’t consuming enough high-quality carbs, especially those that are slow-digesting.

3. Nutrient Density & Food Quality 🌱

• Low-GI Focus: A low-GI approach encourages the consumption of nutrient-dense, fibre-rich whole foods like vegetables, legumes, and whole grains. These foods provide essential vitamins, minerals, and fibre that support your digestion and overall health. It’s about eating carbs of your choice and dressing your carbs with the right foods that slow down the absorption of sugar.

• Low-Carb Diets: A purely low-carb approach might lead to missing out on these nutrient-dense foods because many whole grains, fruits, and some vegetables contain carbs. Relying only on low-carb foods can limit variety and result in nutrient deficiencies over time if not well-planned.

4. Improved Cardiovascular Health ❤️

• Low-GI Foods: Studies show that a low-GI diet is linked to lower levels of "bad" LDL cholesterol and reduced risk of heart disease since it promotes stable insulin levels and less fat accumulation in arteries, which is important given we are predisposed to heart disease with diabetes.

• Low-Carb Diets: While some low-carb diets (like ketogenic diets) can improve cholesterol levels, others may lead to higher intakes of unhealthy fats (like saturated fats), which can have the opposite effect.

5. More Sustainable and Balanced ⚖️

• Low-GI Focus: A diet based on low-GI principles tends to be more balanced and easier to maintain long-term, since it allows a variety of foods from different groups (carbs, proteins, and fats), encouraging healthier choices overall. It involves understanding how to pair and dress your carbs to reduce its impact on your blood sugar.

• Low-Carb Diets: Strict low-carb diets may feel restrictive for many people, leading to potential burnout and difficulty maintaining the diet over time, and potentially developing unhealthy relationships with foods.

6. Quality > Quantity of Carbs 🍞

We should focusing on lowering the glycemic index of our meals as it provides more nuanced control over our blood sugar and energy balance, and it encourages healthier eating patterns by including a variety of nutrient-dense, fibre-rich foods.

In contrast, low-carb diets may be more restrictive and might not emphasise the quality of carbohydrates, which could have negative effects on energy, nutrient intake, and long-term sustainability and do more bad than good.

For optimal health, it’s often best to focus on the quality of carbohydrates (low-GI) rather than just the quantity (low-carb).

📚To understand how to lower the glycemic index of your meal, click here!

Throughout this month, I’ll also share practical tips on how to reduce the glycemic index of your meal, so stay tuned! 🔍

See you tomorrow!

Jish 💜
Type 1 Diabetic & Co-Founder @ Haema

We’d love to see how you incorporate low-GI foods into your meals! Tag us on social media with your meal photos and use #HaemaMeals!

Download Haema Here

If you enjoyed this post please share, the link is below! 😄 

🍌Two bananas with the same amount of carbohydrates can have a completely different impact on your blood sugar. Let’s explore why this happens.

As bananas ripen, their glycemic index (GI)—which measures how quickly a food raises blood sugar—changes 📈.

This is crucial to understand because the same food, with the same carb content, can affect blood sugar levels differently depending on its ripeness.

Unripe Bananas: Low GI and Slower Digestion

When bananas are unripe (green), they contain more resistant starch, a type of carbohydrate that resists digestion in the small intestine.

Resistant starch acts more like fibre, slowing down the digestion process and causing a slower, more gradual release of glucose into the bloodstream 🐢.

As a result, unripe bananas have a lower glycemic index, which means they have a minimal impact on blood sugar. To learn more about the glycemic index, click here.

Plus, unripe bananas contain less sugar than ripe ones.

The carbohydrates in an unripe banana are mostly complex starches, which take longer to break down.

This slower digestion means the body absorbs less sugar at once, leading to a more controlled release of glucose and a steadier blood sugar level 💪.

🍌 Ripe Bananas: Higher GI and Faster Absorption

As a banana ripens, the starches gradually convert into simple sugars—mainly glucose, fructose, and sucrose.

This natural conversion process is why ripe bananas taste sweeter.

Because these sugars are more readily absorbed by the body, ripe bananas have a higher glycemic index, typically ranging from 60 to 70.

This means that after eating a ripe banana, your blood sugar is likely to spike more quickly compared to an unripe one, even though the total carbohydrate content remains similar.

The faster digestion and absorption of sugar from ripe bananas can lead to a more immediate increase in blood glucose levels 🚀.

This is ideal if you want a quick snack before your gym session 🏋️‍♀️.

🤔 Why the Difference?

The difference in glycemic index between ripe and unripe bananas boils down to the type of carbohydrates they contain.

In unripe bananas, carbohydrates are mainly in the form of resistant starch, which digests slowly.

In ripe bananas, these starches have turned into simple sugars, which digest much faster, causing more rapid glucose absorption and a higher blood sugar impact.

While both unripe and ripe bananas contain roughly the same amount of carbohydrates, the form these carbs take drastically alters how they affect your blood sugar.

Understanding this difference can help you predict how your body might respond to the banana based on its ripeness.

🌟To easily understand the glycemic index of your food, simply scan it with Haema, and the app will calculate it for you! Download it here.

See you next week with more insights.

Jish 💜
Type 1 Diabetic & Co-Founder @ Haema

We’d love to see how you incorporate low-GI foods into your meals! Tag us on social media with your meal photos and use #HaemaMeals!

Download Haema Here

We often overlook the basics when it comes to understanding how food affects our blood sugar.

Yesterday, I covered the concept of Glycemic Index (GI). If you haven’t read that yet, I recommend checking it out first before diving into today’s topic. Link here.

Now, let’s move on to the second key concept: Glycemic Load (GL)!

What Is Glycemic Load? 🤔

If you search for the Glycemic Index (GI) of watermelon, you’ll find that it has a high score of 72, meaning it should raise your blood sugar rapidly. But, in reality, it doesn’t have as big of an impact on your blood sugar as you might expect.

Here’s why! 👇

While GI gives us a snapshot of how quickly blood sugar may rise, it doesn’t account for the amount of carbohydrates in a typical serving of that food.

This is where Glycemic Load (GL) comes into play! 🎯

Why Glycemic Load Matters 📉

GL considers both the GI and the carbohydrate content in a serving, giving you a more complete picture of how a food will actually affect your blood sugar.

For example, while watermelon has a high GI, the amount of carbohydrates in a typical serving is low, so the actual impact on your blood sugar is moderate.

Make sense? 👍

How To Calculate Glycemic Load 🧮

To find the Glycemic Load of a food, you’ll need to know its GI and do a quick calculation:

GL = (GI x Carbohydrate content in grams) / 100

I get it, doing this math every time you eat can be time-consuming. That’s why I designed Haema to do the work for you! Simply snap a picture of your meal, and Haema will calculate both the GI and GL instantly. You can download it here 📲

Download Link Here

Why GL Is Important for Diabetes Management 💡

Understanding Glycemic Load and aiming to reduce the Glycemic Load of your meals is essential for better blood sugar control, lowering your HbA1c, and reducing the risk of diabetes-related complications

You can reduce the glycemic load of your meal by adding some additional foods. If you need help figuring out how to lower the load of your meal, simply scan it with Haema, and let it guide you.

Over the next month, I’ll share tips on how to reduce both the GI and GL of your meals, helping you slow the absorption of glucose and avoid those frustrating blood sugar spikes! 🚫📈

Stay Tuned! 🌟

I’ll see you tomorrow with more practical advice.

Jish 💜
Type 1 Diabetic & Co-Founder @ Haema

We’d love to see how you incorporate low-GI foods into your meals! Tag us on social media with your meal photos and use #HaemaMeals!

Download Haema Here

If you’re like me and have been living with diabetes for a while, it’s easy to overlook some of the basics that can make a huge difference in managing your blood sugar levels. Today, I want to focus on one of those basics: the Glycemic Index (GI) 🍽️.

Understanding the GI can be invaluable for managing your blood sugar levels and slowing the development of diabetes-related complications.

Let’s dive in 🌊

What is the Glycemic Index?

The Glycemic Index (GI) is a scale that ranks foods based on how quickly they raise your blood sugar after you eat them.

Foods with a High-GI are digested and absorbed rapidly, causing a swift spike in your blood sugar 📈.

Conversely, Low-GI foods are absorbed more slowly, leading to gradual increases in your blood sugar.

Knowing the GI of foods can help us better predict how our bodies will respond to a meal and we can make smarter choices, which is especially important for those of us managing our diabetes

How to Find the Glycemic Index of Food

Unlike the carbohydrate content, the Glycemic Index of foods isn’t usually listed on the packaging 📦. So, how do you figure it out for store-bought or freshly-made meals?

That’s where Haema can help. Just take a picture of your meal 🤳🏼, and Haema will identify the food and predict its GI for you. Instead of giving you a specific number, we break it down into easy-to-understand categories: low, medium, and high.

Knowing the GI is only part of the solution. To manage your blood sugar, aim for low-GI meals. This doesn’t mean you have to avoid high-GI foods entirely; it’s about understanding how to lower the GI of your meal. You can do this by adding other food components or adjusting the order in which you eat to reduce the glucose impact ⚖️.

If you’re not sure how to lower your meal's GI? Just take a picture of your meal, and Haema will guide you on how to tweak it for a better impact on your blood sugar 🍽️.

I designed Haema with features that help you reduce the Glycemic Index of your meals, so you can still eat the same meal with a few tweaks to slow the absorption of glucose and avoid those frustrating blood sugar spikes. You can download it here—I really hope you find it as helpful as I do! 💡

Download Link Here 

Benefits of Eating Low-Glycemic Index Meals

Eating meals with a low GI can have so many benefits, including:

• Reduced Risk of Complications: A low-GI diet has been shown to lower the risk of common diabetes complications like retinopathy, nephropathy, and neuropathy 💪.

• Improved Blood Glucose Control: Studies show that a low-GI diet can significantly lower HbA1c levels, a key marker for long-term blood glucose control 📉.

• Better Lipid Profiles: Low-GI diets can help improve cholesterol levels by reducing LDL (bad) cholesterol and potentially increasing HDL (good) cholesterol, which lowers the risk of heart disease ❤️—a major concern for those with diabetes.

While the GI measures how quickly carbohydrates in food raise blood sugar, it doesn’t account for the quantity of carbohydrates in a typical serving size.

That’s where Glycemic Load (GL) comes in, and it’s important to understand this as it provides a more complete picture of how a food affects your blood sugar levels than just the Glycemic Index (GI) alone. I’ll explain more about this in tomorrow’s post.

Throughout this month, I’ll also share practical tips on how to reduce the glycemic index and load of your meal, so stay tuned! 🔍

Last Night Dinner Includes Salmon with Sweet Potato and Broccolini

See you tomorrow!

Jish 💜
Type 1 Diabetic & Co-Founder @ Haema

We’d love to see how you incorporate low-GI foods into your meals! Tag us on social media with your meal photos and use #HaemaMeals!

Download Haema Here

If you enjoyed this post please share, the link is below! 😄 

How Artificial Sweeteners Cause Healthy Gut Bacteria to Become Diseased

Your gut is home to trillions of bacteria that play a crucial role in digestion, immune function, and nutrient absorption.

These beneficial bacteria are essential for maintaining good health.

However, the balance of these bacteria can shift over time, and the foods we eat have a direct influence on this balance.

Maintaining a healthy gut is vital for overall well-being, but artificial sweeteners can disrupt this delicate system in several ways.

Here, I discuss how artificial sweeteners increase your risk of infection and affect glucose tolerance and the ability to absorb essential nutrients. In previous newsletters, I covered how artificial sweeteners impact brain health. If you haven’t caught up, check it out here.

Let’s first understand how artificial sweetener increases your risk of infection 🦠

1. Increasing the Bad Bacteria

Your gut has a protective lining and artificial sweeteners can damage and weaken this important gut lining. This makes it easier for harmful bacteria and toxins to enter your body.

Artificial sweeteners encourage bad bacteria. Instead of eliminating harmful bacteria like E. coli, they can actually help them form protective shields called biofilms, making them more resistant and harder to eliminate, potentially worsening your gut health.

Ultimately, artificial sweeteners disrupt the balance of bacteria in your gut by reducing the number of good bacteria and promoting the growth of harmful ones, leading to digestive issues and inflammation. 

Now, let’s explore how artificial sweeteners reduce your ability to absorb essential nutrients necessary for good health 🥕

2. Trouble Absorbing Nutrients

The good bacteria in your gut help break down the food you eat, but they react differently to artificial sweeteners than to real sugar. Over time, these bacteria become less effective at digesting natural/real sugars, which can disrupt your overall digestion.

When gut bacteria can’t effectively break down sugars, your body may struggle to absorb essential nutrients, vitamins, and minerals from the food you eat — even if you maintain a healthy diet.

3. Impact on Blood Sugar

Those who are at risk of diabetes are often advised to use artificial sweeteners because they don’t contain real sugar and are thought not to affect blood sugar levels.

Interestingly, a study showed that people who were not diabetic and consumed sucralose and saccharin had higher blood glucose spikes during glucose tolerance tests compared to those who consumed glucose. This suggests that these sweeteners may contribute to glucose intolerance, where the body struggles to process sugar properly, increasing the risk of weight gain and diabetes.

Interestingly, no significant differences in blood sugar response were observed in participants who consumed aspartame, stevia, or glucose compared to those with no intervention, indicating that not all artificial sweeteners have the same effect on blood sugar.

🕰️ On Monday, I will post sweetener and sugar alternatives that should be useful to you, so stay tuned.

💌 If you found this newsletter helpful, please share it, and feel free to email me if you have any questions!

📲 Sign up for Haema to track your meal and see how it impacts your blood sugar. Haema automatically syncs with your CGM (Dexcom and Freestyle Libre) and exercise data so you have all your health data in one place to get a holistic view.

Thanks for Reading!

Jish 💜

Type 1 Diabetic & Co-Founder of Haema

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Artificial Sweetener Alters Your Brain Structure 🧠

It’s crazy how easily we are fooled. We fall for the pretty packaging, calorie-free, sugar-free and all the other buzzwords that make us believe we’re taking control of our health.

But in reality, we’re simply shrinking our brains and heading down a path towards dementia.

What they don’t tell us is that these sugar-free drinks and foods containing artificial sweeteners, which we are encouraged to consume, can actually change our brain structure and affect our cognitive function, memory and learning ability

So let’s dive into this and what it means for our long-term brain health (last week, I explored how sugar-free foods & drinks alter our brain chemistry; if you’re not caught up, you can check it out here.)

How Artificial Sweeteners Change Brain Structure

Our brain consists of four lobes: frontal, parietal, temporal, and occipital. Within the temporal lobe, there is a specific region called the hippocampus, which plays a vital role in memory formation.

Changes in this region of the brain can impair cognitive function, making it harder for you to retain and recall information.

Artificial sweeteners cause changes in the hippocampus by decreasing its volume.

But how does it decrease the volume?

Sweeteners Cause Brain Cell Death

Studies have shown that artificial sweeteners can trigger a process called oxidative stress. This occurs when harmful molecules, known as free radicals, outnumber the body’s defenses (antioxidants), leading to damage and death of brain cells.

The buildup of free radicals also harms essential cellular components, including genes and the cell's ability to repair them, ultimately resulting in programmed cell death.

Much of this cellular damage and death occurs in the hippocampus, a region of the brain critical for memory and learning, and is thought to contribute to cognitive deficits.

Among three popular sweeteners—Aspartame, Stevia, and Sucralose—Stevia has been shown to cause the most damage in the hippocampus, followed by Aspartame and Sucralose.

What Does This Mean for Our Long-Term Brain Health?

Regular consumption of sugar substitutes like aspartame has been associated with long-term consequences on brain health, including an increased risk of memory deficits and even cognitive disorders such as Alzheimer’s, which is a form of Dementia.

But the impact doesn’t stop there! Artificial sweeteners also change how your body absorbs vital nutrients for healthy gut and brain function.

I’ll share more about this in the upcoming newsletter this Thursday, so stay tuned for my email. 

In the meantime, you can sign up for Haema to track your meal and see how it impacts your blood sugar. Haema automatically syncs with your CGM and exercise data so you have all your health data in one place to get a holistic view.

See you on Thursday!

Jish 💜

Type 1 Diabetic & Co-Founder @ Haema

P.S. Please share this newsletter (link below) or post it on your social media and tag @haema.co or @diabetic.jish—it would really help me! 😊😊

Artificial sweeteners change your brain chemistry 🧠

They affect your memory, learning, cognitive functions, and even your body’s ability to absorb essential nutrients for proper brain function.

We’re often led to believe that sugar-free foods are a guilt-free alternative, offering sweetness without the calories—perfect for managing blood sugar and weight, right?

But the reality is quite different.

Growing up as a T1D, my parents were always advised by doctors to replace sugar with artificial sweeteners.

Like most, we thought this was the healthier option.

But during my neuropharmacology lecture at university, I learnt something shocking: artificial sweeteners are actually neurotoxic, meaning they harm your nerve and brain cells.

I was stunned—after years of consuming them and seeing them marketed as "safe" and "healthy," especially for diabetics, how could this be allowed⁉️

Here’s what I’ve uncovered:

Artificial sweeteners can dramatically alter your brain chemistry, impacting your memory, learning, cognitive function, and your overall brain health.

So here’s what you need to know:

Our bodies have evolved to crave sweet foods because sugar provides energy in the form of calories. That’s why we love the taste.

Calories are crucial for proper brain function, so don’t be misled by claims that calorie-free is always healthier. (Of course, where we get our calories from matters—but that’s a conversation for another time.)

Although sugar-free and regular sugary foods may taste the same, your body knows the difference.

When we consume real sugar, it activates our brain’s reward pathways, releasing dopamine—the “feel-good” hormone. Artificial sweeteners, however, don’t supply the energy (calories) our brain expects, so the reward pathway is only partially activated.

This is where the danger lies: it tricks your brain into craving more food, leading to overeating as your body seeks the missing energy.

Worse still, this altered dopamine signalling affects your motivation, pleasure, and overall reward system, leaving you feeling unsatisfied and craving more—often resulting in excess calorie consumption.

But the impact doesn’t stop there. Artificial sweeteners not only mess with your brain’s reward system but also completely change your brain structure impacting your cognitive abilities, memory, learning and even how your body absorbs vital nutrients for healthy gut and brain health.

I will share these insights in the upcoming newsletters next Monday and Thursday so stay tuned for my email.

In the meantime, you can sign up for Haema to track your meal and see how it impacts your blood sugar. Haema automatically syncs with your CGM and exercise data so you have all your health data in one place to get a holistic view.

See you on Monday!

Jish 💜

Type 1 Diabetic & Co-Founder @ Haema

References:

Haase, L., Cerf-Ducastel, B. and Murphy, C., 2009. Cortical activation in response to pure taste stimuli during the physiological states of hunger and satiety. Neuroimage, 44(3), pp.1008-1021.

Swithers, S.E. and Davidson, T.L., 2008. A role for sweet taste: calorie predictive relations in energy regulation by rats. Behavioral neuroscience, 122(1), p.161.

Tsan, L., Chometton, S., Hayes, A.M., Klug, M.E., Zuo, Y., Sun, S., Bridi, L., Lan, R., Fodor, A.A., Noble, E.E. and Yang, X., 2022. Early-life low-calorie sweetener consumption disrupts glucose regulation, sugar-motivated behavior, and memory function in rats. JCI insight, 7(20).

Van Opstal, A.M., Hafkemeijer, A., van den Berg-Huysmans, A.A., Hoeksma, M., Mulder, T.P., Pijl, H., Rombouts, S.A. and van der Grond, J., 2021. Brain activity and connectivity changes in response to nutritive natural sugars, non-nutritive natural sugar replacements and artificial sweeteners. Nutritional neuroscience, 24(5), pp.395-405.

Yeung, A.W.K. and Wong, N.S.M., 2020. How does our brain process sugars and non-nutritive sweeteners differently: A systematic review on functional magnetic resonance imaging studies. Nutrients, 12(10), p.3010.

Ever find yourself feeling sluggish or tired after a meal?😴 You're not alone. Fortunately, there's an easy fix—just take a 10-minute walk🚶🏽‍♀️It may sound simple, but it can make a world of difference. Trust me, I've tried it, and it's been incredibly effective for me. This is a game-changer for everyone, and here’s why👇🏽

Why Do We Crash After Eating? 🍽️

When you eat a meal and then sit down, the glucose from your food accumulates in your bloodstream, leading to a spike📈. This spike is often followed by a sharp drop in energy, leaving you feeling drowsy and tired.

But there’s a quick fix! If you exercise for just 10-20 minutes after eating, your muscles will immediately use up the glucose💪, preventing it from accumulating and causing a spike (see image below). Studies have found that walking after a meal reduces glucose spike by 3% to 27% (Borror, et al., 2018)

This simple action can significantly reduce the energy crash that often follows a meal.

This diagram nicely showcases how 20 mins of exercise after eating carb rich meal helps minimise glucose spikes (Inchauspé, 2022).

Test it out: How do you feel after eating a sweet snack and staying seated versus taking a 10-20 minute walk afterwards? Notice the difference in your energy levels? 🌟🌟

Timing is Everything ⏰

I know it’s not always easy to exercise right after eating, but the good news is that you don’t have to.

You can walk or exercise any time within 70 minutes after your meal to curb that glucose spike. Why 70 minutes? That's when the glucose spike typically reaches its peak, so engaging your muscles before then is ideal.

Glucose Hacks Recap 📚

Let’s revisit some tips from our previous Glucose Hacks Newsletter to keep those energy levels up:

1. Eat in the Right Order: Start with fibre, then proteins, and finish with carbs.

2. Have Vinegar Before Eating: A small amount of vinegar can help control your glucose levels.

3. Go for a Short Walk Post-Eating: Just 10-20 minutes can do wonders!

My Personal Experience 💡

Personally, I’ve been using Haema, and I’ve found that a 7-10 minute walk is my sweet spot🌟. It prevents my glucose levels from spiking and keeps them steady. If I walk longer, I risk hypoglycemia, so it's all about finding the right balance ⚖️.

Haema syncs with your exercise data and CGM, helping you find the optimal walk duration to maintain your blood sugar within a targeted range 🏃🏽‍♀️.

Key Takeaway 🗝️

If you’re about to enjoy something sweet or starchy, make sure to use your muscles afterwards by taking a 10-20 minute walk within 70 minutes of your last bite. This simple habit can help reduce the post-meal glucose spike and boost your energy levels.

Try Haema to discover the optimal exercise duration that keeps your blood sugar in check.

Thanks for Reading! 🙌

Jish 💜
Type 1 Diabetic & Co-Founder of Haema

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Reference

Borror, A., Zieff, G., Battaglini, C. and Stoner, L., 2018. The effects of postprandial exercise on glucose control in individuals with type 2 diabetes: a systematic review. Sports medicine, 48, pp.1479-1491.

Honda, H., Igaki, M., Hatanaka, Y., Komatsu, M., Tanaka, S.I., Miki, T., Suzuki, T., Takaishi, T. and Hayashi, T., 2016. Stair climbing/descending exercise for a short time decreases blood glucose levels after a meal in people with type 2 diabetes.BMJ Open Diabetes Research and Care, 4(1), p.e000232.

Inchauspé, J., 2022. Glucose Revolution: The life-changing power of balancing your blood sugar. Simon and Schuster.

I recently dove into an interesting book called Glucose Revolution, and one particular insight really caught my attention: it's better to eat dessert rather than indulging in sweet snacks, but why? 

🧁Surely eating sweet food as a snack or after a meal wouldn't make much of a difference to our health, right?🍭 

Well, we're mistaken! I've summarised some key points from the book that explain why this is the case, and I think you'll find it as intriguing as I did!

What We Need To First Understand

Before we delve into why desserts trump sweet snacks, it's helpful to understand the postprandial state. This term refers to the period after eating, typically lasting around four hours. During this time, our bodies undergo significant hormonal and inflammatory changes as food is digested and broken down into molecules for storage in places like the liver.

What Happens in the Post-Eating State?

During the postprandial state, blood rushes to our digestive system and hormones rise. Generally, insulin and ghrelin levels increase. However, for those of us with diabetes, we don't produce insulin and have atypical ghrelin production, which can affect our feeling of fullness (a topic I'll cover in another newsletter).

While some systems, like the immune system, are put on hold, others, like fat storage, are reactivated. The bigger the glucose or fructose spike after a meal, the more demanding the postprandial state is for our body, dealing with free radicals, glycation, and insulin release.

When our body is not in the postprandial state, things get a bit easier. Our organs switch to clean-up duty, replacing damaged cells with new ones and clearing out our system. During this time, we also burn fat. 

Snacking vs. Three Meals a Day: Which One? 🍽️

Most of us spend about 20 out of 24 hours in the postprandial state due to eating three meals and two snacks a day. Before the 1990s, people didn't snack as much, spending only 8 to 12 hours in this state.

In the past, we had the ability to easily switch between using glucose or fat for fuel, a capability known as metabolic flexibility. This is a measure of a healthy metabolism.

This brings up the question: Is it better to eat three large meals a day or snack throughout the day?

A study with participants consuming either two large meals or six small meals showed that the group with two meals not only lost more weight but also saw improvements in key health markers. Their fasting glucose decreased, insulin resistance decreased, and their pancreatic cells got healthier. Even though both groups consumed the same number of calories, the effects on the body were different (Kahleova, et al., 2014).

🚨Benefits of Eating Full Meals over Snacking:

Type 2 Diabetes, Prediabetes, and Health-Conscious Individuals:

• Improved Glycemic Control: Fewer snacks mean fewer spikes in blood sugar levels, leading to more stable glucose levels throughout the day.

• Reduced Insulin Resistance: Improved insulin sensitivity means the body's cells use insulin more effectively, helping lower blood sugar levels.

Type 1 Diabetes:

• Healthier Pancreatic Cells: Maintaining overall pancreatic health can still be beneficial despite the autoimmune nature of Type 1 diabetes.

• Improved Fasting Glucose Levels: Structured meal times with adequate spacing can help manage and predict insulin needs more accurately and reduce the risk of overlapping insulin doses.

Why Dessert Wins Over Sweet Snacks 🍨

Skipping snacks keeps our system out of the postprandial state for longer. Eating something sweet as a dessert after a meal with fat, protein, and fibre lessens the corresponding glucose spike. In my previous newsletter, I discussed how eating sugar or carbs last helps minimise glucose spikes.

Key Takeaway

If you crave something sweet, it's better to have it as a dessert rather than a snack in the middle of the day on an empty stomach. Understanding the postprandial state is key to learning why this approach is more beneficial.

So next time you reach for a sweet treat, consider saving it for dessert after your meal. Your body will thank you!

🌟Track how your body responds to meals and snacks using Haema!

Thanks for reading,

Jish 💜

Type 1 Diabetic, Co-Founder @ Haema

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Reference

Inchauspé, J., 2022. Glucose Revolution: The life-changing power of balancing your blood sugar. Simon and Schuster.

Kahleova, H., Belinova, L., Malinska, H., Oliyarnyk, O., Trnovska, J., Skop, V., Kazdova, L., Dezortova, M., Hajek, M., Tura, A. and Hill, M., 2014. Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study. Diabetologia, 57, pp.1552-1560.

We often focus on what to eat and what to avoid. But what about how to eat? 

It turns out that the order in which we eat our food can significantly impact our glucose levels.

Whether you have diabetes or are simply health-conscious, understanding this simple concept can help you optimise your overall health. Let’s dive in!

Why Does the Order of Eating Matter? 🤔

The same meal can have vastly different effects on your body depending on the sequence in which you eat its components. This principle is crucial for managing glucose levels, especially for those with diabetes, but it's beneficial for everyone (scroll down to the bottom to understand why glucose control is important even if you don’t have diabetes).

The Right Order to Eat Your Foods 📋

Research has shown that eating foods in a specific order can help control glucose levels (Figure 1). Here's the ideal sequence:

1. Fibre First: 🥦 Start with vegetables or other high-fibre foods.

2. Protein and Healthy Fats Second: 🍗🥑 Follow up with protein-rich foods and healthy fats like avocados.

3. Starches and Sugars Last: 🍞🍰 Save carbohydrates and sugary foods for the end of your meal.

Figure 1: The Effect of Eating Meal Components in a Specific Order on the Plasma Glucose Level. C = Carbohydrate, V = Vegetable, and M = Meat. The study was conducted in non-diabetics. Eating vegetables, followed by meat, and then carbohydrate has a significantly lower impact on glucose levels (Nishino, et al., 2017).

The Science Behind It 🔬👇🏽

Fibre: Why Eat It First?

Fibre helps slow down the digestion and absorption of glucose, preventing sudden spikes in blood sugar. It reduces the activity of alpha-amylase, an enzyme that breaks down starch into glucose. Starting your meal with high-fibre foods, like vegetables, can flatten your glucose curves, leading to more stable blood sugar levels.

Protein and Healthy Fats: Why Eat Them Second?

Healthy fats and proteins slow down gastric emptying, the process by which food leaves your stomach and enters the small intestine. Eating these foods before carbohydrates helps moderate the rise in blood glucose levels, further stabilising your energy and mood.

Starch and Sugar: Why Eat Them Last?

When you consume starches and sugars first, they quickly break down into glucose and enter your bloodstream, causing a rapid spike in blood sugar levels. This spike can lead to energy crashes and may contribute to the development of insulin resistance over time.

Real-World Evidence 🌍

A 2016 study on individuals with type 2 diabetes found that those who ate their meals in the recommended order experienced significant reductions in HbA1c levels, a marker of blood sugar control. In contrast, those who ate the same foods but in a random order did not see any improvement (Figure 2). This demonstrates the powerful impact of eating in the right sequence​.

Figure 2: Changes in Blood Sugar Levels Before and After Meals During Different Diet Phases. Main Graphs: Show the average blood sugar levels measured before (Pre) and after (Post) breakfast, lunch, and dinner. Light grey line represents the initial phase (run-in period). Dark grey line represents first 4 weeks of the experimental diet (ED). Black line represents the second 4 weeks of the experimental diet. Dashed lines represent the control diet (CD). The top right corner displays the increase in blood sugar levels after meals for breakfast (B), lunch (L) and dinner (D). Study conducted on Type 2 diabetics (Trico et al., 2016).

Why Should You Care About Blood Glucose Levels? 💡

Even if you don't have diabetes, maintaining stable glucose levels is crucial for your overall health. Here's why:

Energy and Productivity: Stable blood glucose levels ensure consistent energy throughout the day, helping you stay focused and productive. Fluctuating blood sugar can lead to energy crashes and difficulty concentrating.

Preventing Type 2 Diabetes: Frequent spikes in blood glucose can lead to insulin resistance, where your cells become less responsive to insulin. Over time, this can develop into type 2 diabetes. By managing your blood glucose levels, you reduce this risk.

Key Takeaway 📝

For better glucose control and overall well-being, remember to eat your food in the right order: fibre first, protein and healthy fats second, and carbohydrates last. This simple change can make a significant difference in your health.

Track Your Meals with Haema 📲

To help you manage your food intake and understand its impact on your glucose levels, consider using Haema. This tool allows you to track your meals by simply taking a picture and provides insights into how your food choices affect your blood sugar.

By adopting this eating strategy, you can improve your physical and mental health, ensuring a more energetic and productive life. 🌟🩸

Thanks for reading,

Jish 💜

Type 1 Diabetic, Co-Founder @ Haema

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References

Nishino, K., Sakurai, M., Takeshita, Y. and Takamura, T., 2018. Consuming carbohydrates after meat or vegetables lowers postprandial excursions of glucose and insulin in nondiabetic subjects. Journal of nutritional science and vitaminology, 64(5), pp.316-320.

Shukla, A.P., Iliescu, R.G., Thomas, C.E. and Aronne, L.J., 2015. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes care, 38(7), pp.e98-e99.

Tricò, D.O.M.E.N.I.C.O., Filice, E., Trifirò, S.I.L.V.I.A. and Natali, A.N.D.R.E.A., 2016. Manipulating the sequence of food ingestion improves glycemic control in type 2 diabetic patients under free-living conditions. Nutrition & diabetes, 6(8), pp.e226-e226.

Recently, I met with a fellow diabetic who shared an intriguing hack for blood sugar management: consuming vinegar before meals. Intrigued by this idea, I decided to delve into the science behind it to understand how it works and whether it’s truly effective ✅👇🏽

Why Vinegar? 🥄

Vinegar, when consumed before a sugary or carbohydrate-rich meal, can slow down the meal's impact on blood sugar levels (Figure 1).

Just one teaspoon a day can significantly decrease glucose levels. A drink made with one tablespoon of vinegar in a tall glass of water consumed a few minutes before eating something sweet, can flatten the ensuing glucose (and insulin) spike.

Study have shown that in participants who consumed vinegar before eating a meal rich in carbohydrates, the glucose spike from the meal was reduced by 20%!

Figure 1: Compares the effects of vinegar (1.0 g), sodium acetate, and placebo in healthy adults. Blood glucose levels peak at 60 minutes, with vinegar showing a significant reduction in blood glucose levels compared to sodium acetate and placebo. Sodium acetate does not show a significant difference from the placebo, suggesting the specific antiglycemic property is due to vinegar itself (Johnston et al., 2010).

How it Works: The Science 🧪

1. Slower Glucose Release: Vinegar contains acetic acid, which temporarily inactivates alpha-amylase, an enzyme that breaks down starch into sugar. This slows down the transformation of sugar and starch into glucose, causing glucose to enter the bloodstream more slowly 🕒

2. Improved Glucose Uptake: Acetic acid enters the bloodstream and reaches the muscles, helping them convert glucose into glycogen more efficiently. This means muscles store glucose faster, reducing the amount of glucose floating freely in the blood 💪

The Combined Effect: These two factors—slower glucose release and faster glucose uptake by muscles—lead to less free-flowing glucose in the bloodstream, resulting in a smaller spike in blood sugar levels (Figure 2)📉

Figure 2: Shows the effect of different doses of acetic acid (0.1 g, 0.5 g, and 1.0 g) taken before a meal on blood glucose levels in healthy adults. Blood glucose peaks at 30 minutes and decreases more significantly with higher doses of acetic acid (1.0 g) compared to the placebo (Johnston et al., 2010).

Additional Benefits ✨

• Fat Burning: Acetic acid can also influence our DNA, encouraging mitochondria (the energy powerhouses in cells) to burn more fat, making it beneficial for weight management too

So When Is the Optimal Time to Consume? 🍽️

Consume a tall glass of water with one tablespoon of vinegar less than 20 minutes before, during, or less than 20 minutes after eating a glucose-spiking food. Use a straw to protect your tooth enamel.

How to Intake?

In Salads 🥗: Taking 2 teaspoons of vinegar (5% acidity) can lower blood sugar levels by 23% after a meal compared to a placebo. This amount of vinegar is similar to what is found in salad dressing made with 2 parts oil and 1 part vinegar. So, opting for a salad with 2 tablespoons of this vinaigrette dressing can help manage blood sugar levels effectively.

With Water 💧: Mix one tablespoon of vinegar in a tall glass of water.

Important Note ❗

While vinegar can help curb glucose spikes, it doesn’t eliminate them entirely. Also, be mindful not to overdo it!!

Key Takeaway 📝

Incorporating small amounts of vinegar into meals can effectively manage blood glucose levels, especially for meals rich in complex carbohydrates. Try this simple hack and use Haema to track your consumption and see how it impacts your blood sugar levels. 🍽️📊

Thanks for reading

Jish 💜

Type 1 Diabetic, Co-Founder @ Haema

Johnston, C.S., Steplewska, I., Long, C.A., Harris, L.N. and Ryals, R.H., 2010. Examination of the antiglycemic properties of vinegar in healthy adults. Annals of Nutrition and Metabolism, 56(1) pp.74-79.

Kondo, T., Kishi, M., Fushimi, T., Ugajin, S. and Kaga, T., 2009. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, biotechnology, and biochemistry, 73(8), pp.1837-1843.

Santos, H.O., de Moraes, W.M., da Silva, G.A., Prestes, J. and Schoenfeld, B.J., 2019. Vinegar (acetic acid) intake on glucose metabolism: A narrative review. Clinical nutrition ESPEN, 32, pp.1-7.

Hey Haema Community! 🌼

Did you know some common foods can sneakily spike your sugar levels? Here are five surprising culprits I’ve personally experienced. This information is useful for everyone, even those without diabetes. Let’s dive in!

If you’re curious why you should care about your blood sugar if you don’t have diabetes, scroll down to the bottom.

1. Coffee ☕

Even your morning cup of coffee can impact your sugar levels, even if you skip the sugar! Here’s how:

• Caffeine Effects: It stimulates the release of adrenaline and cortisol, temporarily spiking sugar levels. It also increases glycogenolysis, converting glycogen (stored sugar in the liver) into glucose, and raising blood sugar levels after caffeine consumption.

• Insulin Response: Caffeine can alter your body’s insulin response, reducing insulin sensitivity over time and potentially increasing the risk of diabetes complications.

Pro Tip: Consider switching to decaf! Decaf coffee has a lesser impact on blood sugar levels compared to caffeinated coffee and retains beneficial polyphenols that can help prevent type 2 diabetes.

2. Juice 🍊

Juicing fruits strips away the fibre that helps stabilise your sugar levels.

• Quick Spikes: Without fibre, the sugar from juice is rapidly absorbed into your bloodstream, causing spikes in your blood sugar level.

• Smart Swap: Enjoy whole fruits instead to keep those spikes in check!

3. White Potatoes 🥔

White potatoes have a high glycemic index, meaning the carbohydrates in the potatoes break down quickly during digestion and rapidly release sugar into the bloodstream, causing a blood sugar spike.

• Nutrient-Rich: While potatoes have essential nutrients, preparation methods can significantly affect their impact on blood sugar levels. For instance, fries and mashed potatoes with added fats are more likely to increase your blood sugar.

• Better Choices: Opt for boiled potatoes or sweet potatoes, which have a lower glycemic impact and help stabilise your sugar levels.

4. Cereal 🥣

Starting your day with cereal might not be the best for stable glucose levels.

• High Glycemic Index: Many cereals have high glycemic index meaning the carbohydrates in the cereals break down quickly during digestion and rapidly release sugar into the bloodstream, causing a blood sugar spike.

• Refined Grains and Sugars: Many cereals are low in fibre, and contain refined grains and added sugars, which can spike your blood sugar and elevate your risk for type 2 diabetes and heart disease.

• Healthy Swap: Choose whole grain options or steel-cut oats, which are high in fibre and have a lower glycemic index, for a steadier energy release. Remember, fibre helps slow the rate of sugar absorption into the blood.

5. Dried Fruit 🍇

Dried fruits pack a concentrated sugar punch, leading to quick spikes.

• Added Sugars: Some dried fruits contain added sugars, further increasing glucose levels.

• Portion Control: It’s easy to overeat dried fruits.

• Fresh Alternative: Fresh fruits like strawberries, raspberries, and blueberries have lower glycemic indexes, making them a better choice.

Why Should I Care About My Blood Glucose If I'm Not Diabetic?

Your blood glucose level significantly impacts your energy, productivity, and overall performance. But beyond that, poor blood glucose control can increase your risk of developing type 2 diabetes. Here’s how:

• Energy and Productivity: 🌟 Stable blood glucose levels ensure consistent energy throughout the day, helping you stay focused and productive. Fluctuations in blood sugar can lead to energy crashes and difficulty concentrating.

• Mechanism: 🔄 Sudden spikes in blood glucose levels caused by your diet can reduce your body's tolerance to sugar over time, leading to insulin resistance. When you consume high-sugar foods frequently, your pancreas has to produce more insulin to help cells absorb glucose. Over time, the cells become less responsive to insulin, a condition known as insulin resistance.

• Impact: 🚨 As insulin resistance develops, more insulin is needed to maintain normal blood glucose levels. Eventually, the pancreas can't keep up with the increased demand, leading to elevated blood glucose levels and the development of type 2 diabetes.

Understanding and managing your blood glucose levels is essential, even if you don't have diabetes. By maintaining stable glucose levels, you can improve your energy, productivity, and long-term health, reducing the risk of developing type 2 diabetes and its associated complications. 🌟🩸

Stay mindful of these sneaky foods, and make simple swaps to keep your glucose levels balanced. Remember, small changes can make a big difference! 🌟

To get a deeper insight into how these foods affect your glucose levels, check out Haema for personalised nutrition and glucose monitoring. Haema offers tools and resources to help you understand how different foods may impact your blood sugar.

Happy Friday!

💜 Jish, Type 1 Diabetic & Co-Founder @ Haema

Exercising should be straightforward, but it's often felt like a nightmare for me. Within just 10 minutes of starting a workout, my blood sugar plummets. When I stop, it skyrockets, and during the night, it drops dangerously low. This rollercoaster ride has discouraged me from exercising for years 😓.

Imagine my shock when I discovered that over 60% of people with Type 1 diabetes don’t exercise because they share this fear of hypoglycemia (low blood sugar)🤯. It was somewhat comforting to know I wasn't alone, but also alarming given how vital exercise is for reducing the risk of cardiovascular disease among diabetics.

Since I started using Haema, which syncs with my health data, I've noticed a pattern: exercising in the late afternoon or evening triggered this nightmare, while morning workouts kept my blood sugar much more stable 🌞.

Intrigued, I dove into the science behind this phenomenon and discovered three key factors that can help anyone manage their blood sugar while exercising: timing, order, and type of exercise‼️. These insights have been game-changing for me, and I'm excited to share them with you!

Let’s dive in and explore how you can make exercise a safe and effective part of your routine 🏃‍♀️💪

The Science Behind Exercise Type, Timing and Order

Exercise Type and Order

The sequence in which you perform different types of exercise (resistance training vs. aerobic exercise) can significantly impact your blood sugar levels. Here’s a breakdown of how each sequence affects blood glucose for individuals with Type 1 diabetes:

Aerobic Before Resistance Exercise (AR Protocol)

• What Happens: Starting with aerobic exercise (like running or cycling) causes your blood sugar to drop significantly within the first 10-15 minutes. Following this with resistance training (like weightlifting) tends to raise your blood sugar again (Figure 1).

• Impact: This sequence can lead to an initial drop in blood glucose, risking hypoglycemia during aerobic exercise. After resistance exercise, blood sugar might increase, potentially causing post-exercise hyperglycemia (high blood sugar).

Resistance Before Aerobic Exercise (RA Protocol)

• What Happens: Starting with resistance training results in more stable blood sugar levels throughout the workout. When followed by aerobic exercise, it helps maintain these stable levels (Figure 1).

• Impact: This order minimises blood sugar fluctuations, reduces the risk of hypoglycemia during the workout, and improves blood sugar control for up to 12 hours after exercise.

  
  

  

  Figure 1:
  AR Protocol: A dashed line with circles showing blood sugar dropping initially during aerobic exercise and then rising after resistance training. RA Protocol: A solid line with dots showing stable blood sugar levels when starting with resistance training and continuing through aerobic exercise (Yardley et al., 2012) .

  
  

Why This Happens: Hormonal Influences

• Glucose Production vs. Utilisation: Aerobic exercise utilises glucose rapidly whereas high-intensity resistance exercises increase glucose production more than utilisation, preventing sudden drops in blood sugar.

• Epinephrine and Growth Hormone: These hormones increase during resistance exercise, helping maintain stable blood sugar by reducing glucose uptake by muscles and increasing fat breakdown for energy.

• Lactate Levels: Resistance training elevates blood lactate, aiding the liver in producing more glucose, and contributing to stable blood sugar levels.

We will dive into further details in next week’s blog

Exercise Timing

Research shows that the timing of exercise affects blood sugar levels. Morning workouts usually result in fewer low glucose events compared to afternoon and evening workouts. This is probably because our bodies have higher levels of cortisol in the morning, which helps keep blood sugar stable.

Additionally, studies found that low blood glucose events were longer and more severe when conducting aerobic exercise first followed by resistance training versus the opposite.

Practical Recommendations for Effective Exercise

Morning Exercise

• Tip: Schedule your workouts in the morning to minimise the risk of hypoglycemia. Morning exercise takes advantage of your body’s natural hormonal balance, helping to maintain more stable blood sugar levels 🌅.

Exercise Order

• Tip: Start with resistance training before moving on to aerobic exercises. This sequence helps maintain stable blood sugar levels throughout your workout and reduces the risk of post-exercise hypoglycemia 💪🏃‍♀️.

Continuous Glucose Monitoring (CGM)

• Tip: Use CGM devices with predictive hypoglycemia alerts to effectively manage your blood sugar during and after exercise. These devices provide real-time feedback, helping you make informed decisions about your insulin and carbohydrate intake 📉📈.

Utilise Haema

• Tip: Haema syncs your blood sugar levels and workout data to help you understand how different exercise routines impact your glucose levels. Haema is to soon release insights into the best type, order, and timing of exercise for your body 📊🤓.

The Solution for Us Diabetics: Haema

As mentioned earlier, over 60% of people with Type 1 diabetes avoid exercise due to the fear of hypoglycemia. This blog aims to provide you with tips and strategies to overcome this challenge. However, figuring out what works best for you through trial and error can be frustrating and time-consuming ⏳.

That’s where Haema comes in. We are working hard to provide personalised insights to help you determine the best type, order, and timing of exercise for your specific needs. What works for one person might not work for another, so having a tool that offers tailored advice can be a game-changer 🎯.

If you want to try out the current version of Haema, available on the App Store, click here!

Let me know if this blog was useful to you, and feel free to ask any questions or provide feedback on Haema 📝.

Thanks for reading!

Jish 💜

Co-founder of Haema

Cockcroft, E.J., Narendran, P. and Andrews, R.C., 2020. Exercise‐induced hypoglycaemia in type 1 diabetes. Experimental Physiology, 105(4), pp.590-599.

Rilstone, S., Oliver, N., Godsland, I., Tanushi, B., Thomas, M. and Hill, N., 2024. A randomized controlled trial assessing the impact of continuous glucose monitoring with a predictive hypoglycemia alert function on hypoglycemia in physical activity for people with type 1 diabetes (PACE). Diabetes Technology & Therapeutics, 26(2), pp.95-102.

Yardley, J.E., Kenny, G.P., Perkins, B.A., Riddell, M.C., Malcolm, J., Boulay, P., Khandwala, F. and Sigal, R.J., 2012. Effects of performing resistance exercise before versus after aerobic exercise on glycemia in type 1 diabetes. Diabetes Care, 35(4), pp.669-675.

Hi, I’m Jish 😊. In my previous blog, I mentioned that I have been testing Haema on myself.

During this journey, I’ve noticed that every time I skip breakfast, my blood sugar rapidly rises, and my insulin sensitivity decreases 😣.

Intrigued by this, I decided to do some research and discovered something called the "Second Meal Phenomenon".

Understanding this concept is crucial for anyone looking to control their blood sugar, especially for those of us with diabetes. So, let’s dive in! 🚀

The Second Meal Phenomenon 📊

The Second Meal Phenomenon refers to how the food you consume for breakfast can influence your glycemic response to subsequent meals, particularly lunch.

Essentially, a breakfast with a low glycemic index (GI) can lead to a lower blood sugar spike at lunch, making it easier to manage your diabetes or maintain stable blood sugar levels.

How It Works ⚙️

When you eat a meal, your body breaks down the carbohydrates into glucose, which enters your bloodstream and raises your blood sugar levels. Glycemic index measures how quickly this process occurs. A high-GI meal causes a rapid spike in blood sugar, while a low-GI meal results in a slower, more gradual increase (Figure 1).

Figure 1: Blood glucose curves for high and low glycemic index (GI) meals. A low-GI meal produces a lower postprandial glycemic response initially and reduces the glycemic response to a subsequent standardised meal compared to a high-GI meal.

Breakfast sets the tone for your body's insulin sensitivity and blood sugar control for the rest of the day. A low-GI breakfast can enhance your body's insulin response and improve glycemic control for the next meal, thus reducing the overall blood sugar spikes (Fletcher et al., 2012).

The Impact of Skipping Breakfast 🚫🍽️

Many of us skip breakfast due to our busy schedules—myself included—but for those of us with diabetes (and even non-diabetics), skipping breakfast can lead to poor glycemic outcomes.

Personal Insights 💡

In my experience, skipping breakfast almost always results in a blood sugar spike later in the day 📈. This is likely due to the body's release of glucose from liver stores in response to prolonged fasting, combined with the breakdown of fats into fatty acids. This process makes insulin less effective and can lead to higher blood sugar levels.

Scientific Findings 🔬

Research supports that individuals who skip breakfast tend to have higher average daily blood glucose levels and are less likely to achieve good glycemic control. Additionally, skipping breakfast is associated with impaired glucose tolerance and increased insulin resistance. So make sure you don’t skip on your breakfast 🍳🥑.

Optimising Your Breakfast for Better Glycemic Control 🍽️

Choosing the Right Foods 🍏🍞

To harness the benefits of the Second Meal Phenomenon, it's essential to choose foods with a low glycemic index for breakfast. Here are some tips:

• Combine Carbohydrates with Protein and Fats: A plain toast has a high glycemic index, but adding eggs and avocado, which are rich in protein and healthy fats, can lower the meal's overall glycemic index.

• Opt for Whole Grains: Whole grain bread and steel cut oats have a lower GI compared to refined grains and processed oats.

• Include Fiber: Fiber-rich foods, such as fruits and vegetables, can also help lower the glycemic index of your breakfast.

Using Technology to Manage Glycemic Response 📲

Knowing the glycemic index of each meal can be challenging, but it's crucial for managing blood sugar levels. That's why I created Haema, an app that calculates your meal's glycemic index just by taking a picture 📸. Haema provides recommendations on how you can reduce the glycemic index of your meals, making it easier to maintain stable blood sugar levels.

Conclusion 🎉

Breakfast is not just the most important meal of the day; it's a key player in managing diabetes effectively. By choosing foods with a low glycemic index and understanding the impact of meal timing and frequency (I’ll dive into this in upcoming blogs), you can achieve better glycemic control.

For more insights and to check your meal's glycemic response, try Haema.

Sign up and start your journey towards better blood sugar management today! 🌟

Thanks for reading!

Jish 💜

Co-founder of Haema 

What is glycemic index? The glycemic index refers to how the carbohydrate content in your meal will affect your blood sugar. A high glycemic index means that your blood sugar will rise rapidly from that meal.

Fletcher, J.A., 2012. The second meal effect and its influence on glycemia. Journal of Nutritional Disorders & Therapy, 2(01), p.1.

Welcome to Haema Blog!

👩🏽‍🔬Hi, I'm Jish, and I've had Type 1 diabetes for over 20 years. As the co-founder of Haema and a pharmacologist, experimenting on myself to test Haema's effectiveness was a must 🔬.

So a few months ago, I began on a journey to better manage my diabetes using Haema. My goal was to understand how my body reacts to different foods, exercise routines, and daily habits.

📚 This blog series will share the lessons I’ve learned, backed by data and science, and how they can help you manage your diabetes (or general health) more effectively.

A bit about myself: I've lived with Type 1 diabetes for most of my life, and technological advancements like the insulin pump have greatly improved my quality of life. Inspired by how science and technology can enhance care for chronic conditions, I'm passionate about making a positive change with Haema.

Lesson 1: The Timing of Exercise Matters 🕒🏃‍♀️

Experiment: I performed the same exercise routine—yoga, stretches, and a 45-minute walk—at different times of the day. I compared morning exercise before and after carbs with evening exercise before and after meals. Using Haema synced to my Apple watch, I tracked my exercise and blood sugar levels. Haema also tracked my meals by taking pictures of them 📊⌚.

Discovery:

• 🌅 Morning Exercise: Yoga and stretches followed by a 30-minute walk before breakfast resulted in stable blood sugar levels with no significant drops. However, walking for longer periods caused my blood sugar to decrease rapidly🚶‍♀️.

• 🌙 Evening Exercise: Exercising in the evening often led to hypoglycemia within 10-20 minutes of starting 🤸‍♀️.

Insight: The timing of exercise significantly impacts blood sugar levels due to changes in hormone levels and insulin sensitivity throughout the day. Haema helped identify the optimal time for me to exercise 📈.

Conclusion: Exercising in the morning before consuming any carbs minimises the risk of hypoglycemia compared to evening workouts. I will dive into the science of this in the upcoming blogs 🌞✨.

Lesson 2: The Importance of Food Combination and Order 🍽️🔗

Experiment: I tested various food combinations to see their impact on my blood sugar levels.

Discovery:

• Food Combination: Pairing foods correctly makes a significant difference. For instance, eating a date alone spiked my blood sugar, but combining it with nuts and berries prevented this spike. Small changes, like increasing fibre intake, positively impacted my blood sugar 🌰🍇.

• High vs Low Carb: Adding the right amount of protein and fat to my carb meals resulted in a slower release of blood sugar. I always feared eating carb-heavy meals because I thought they would spike my blood sugar, so I usually opted for low-carb meals. However, I now realise that I can eat carb-heavy meals if I combine them with the right amount of protein and fat, and also consider the order in which I eat them 🥑.

• Food Order: Eating the protein and fat components of my meal before the carbs helped reduce blood sugar spikes 🍗🍳.

Conclusion: No food is off-limits (well mostly); it's about finding the right combinations that work for you so you can still enjoy what you like. Pairing carbs with the right amount of protein and fat helps prevent blood sugar spikes. Remember, each body is different, so the ideal amounts will vary for everyone🌟.

✨Upcoming Enhancements with Haema:✨

• Determining the optimal amount of protein and fat to add with carb meals.

• Establishing the best order to eat different foods.

• Deciding appropriate gaps between meals.

• Identifying the best types of carbs.

• Making small changes to meals to ease blood sugar management.

Stay tuned for more insights on how food combination and order affect your blood sugar! 🌟

Lesson 3: Skipping Breakfast is Not an Option 🍳🚫

Experiment: I accidentally skipped breakfast on a few days.

Discovery:

• My blood sugar stayed higher throughout the day.

• Despite taking the correct dose of insulin, my body was more resistant.

Conclusion: Skipping breakfast increased my blood sugar and reduced my sensitivity to insulin.

Stay tuned for my next blog explaining the science on why skipping breakfast causes a spike in your blood sugar! 🌟

Lesson 4: Identifying Foods that Cause Spikes 🍣🍒

Experiment: I monitored my blood sugar levels after consuming various foods to identify which ones caused spikes. This was easy to do with Haema, as it tracks my meals against my blood sugar levels.

Results:

• Sushi and cherries caused rapid spikes in blood sugar 🍣🍒.

• Weetabix with tea in the morning led to high blood sugar levels 🥣☕.

Conclusion: Identifying foods that cause spikes helps me avoid or moderate their intake🌟.

Final Thoughts

It's fascinating what I'm learning about the effects of food choices, exercise, and timing. When to exercise, the order you eat your meal, and food combinations actually matter. I realise I have to relearn everything I thought I knew about food, nutrition, and exercise.

Using Haema over the past months has provided invaluable insights into managing my diabetes, and my time in range has improved from 70% to 83%. The real-time data has helped me make informed decisions about exercise, food pairing, and overall dietary habits. I hope these lessons can help you on your journey to better diabetes management.

Haema is now available on Apple app store, try it out and let me know what you discover 😊

Stay tuned for my weekly newsletter, where I dive deeper into these experiments, share more data, and provide tips for implementing these strategies in your daily life.

Thanks for reading

Jish 💜

Co-founder of Haema