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I ate the same scoop twice. Wednesday at four in the afternoon, standing at the freezer, nothing else in me since lunch. My blood sugar climbed 48 points. Thursday at eight in the evening, the same tub and the same bowl, but after a plate of chicken and green beans. The climb stopped at 29. Same ice cream. Same amount. Nineteen points of difference, bought with nothing but timing.
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-40%
Smaller rise from the identical bowl, eaten later
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Scoop at 4pm, alone |
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Same scoop after dinner |
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One person's glucose monitor, one tub eaten two ways, over two hours
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This is one person's experiment, not medical advice. Everyone's body responds differently.
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🍦
Alone at 4pm
+48
Point rise
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-40%
Lower rise
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🍽
After dinner
+29
Point rise
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A scoop on an empty stomach has nothing in front of it. The sugar leaves your stomach almost immediately, because there is nothing there to hold the door. Eat the same scoop after a dinner with protein and vegetables in it and the door is already half shut. The fiber and the protein got there first and slowed the exit down. In other words, dessert is not one food. It is two, depending on what is already in the room.
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Your mission this week
Move dessert to the end
Costs you nothing
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Stop eating it standing up
The four o'clock scoop at the open freezer is the expensive version. That is the one to move.
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Put it after a real plate
Protein and something green first, then the bowl. The order is doing the work, not the willpower.
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Your first win
One dessert this week that follows a meal instead of replacing one.
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Where this comes from: Researchers at Weill Cornell put eleven people with type 2 diabetes through the same meal in two different orders, a week apart, and published it in Diabetes Care in 2015. When vegetables and protein came before the carbohydrate, glucose ran about 29 percent lower at thirty minutes, 37 percent lower at sixty, and 17 percent lower at two hours. My 40 percent is at the top of that range and it is one person on two evenings, so treat it as the shape of the effect rather than the size of it. This may support a steadier response, not guarantee one. |
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Nobody had to give up dessert.
We moved it.
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Rate your crash
How bad is the hour after your usual dessert?
Tap where you are now. Try the swap for a few days, then tap again.
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