On 26 August I ate All Bran flakes for breakfast. My blood sugar went from 110 to 220.
Two days later I had half a pizza with a salad. It went from 130 to 126. It went down.
Same person, same sensor, two days apart. I wore a continuous glucose monitor for sixteen days and it recorded 7,665 readings. That pair is the one I keep coming back to.
Here is the wider list, straight from my own log — the change from just before the meal to the peak after it:
All Bran flakes — up 110
A draft beer — up 63
A green apple, as an afternoon snack — up 62
Toasted chicken and cheese with mayo — up 55
Wholewheat pasta with beef and veg — up 31
Brown toast and avocado — up 28
Roast baby potatoes with stew — no change
Reheated pre-cooked basmati rice — no change
Half a pizza with salad — down 4
The rice is not a fluke. Cooking rice, cooling it and reheating it forms resistant starch, and less of it arrives in your blood as glucose. The pizza was eaten after a salad, which is probably part of why it behaved.
What I take from it is simpler than any of the individual foods. If you had asked me to rank those meals before I started, I would have put the pizza at the bottom and the bran near the top. I would have been confident, and I would have been wrong.
None of this makes bran a bad food or pizza a good one. These were my numbers, in my body, over sixteen days. Yours will be different — which is the entire argument for measuring instead of assuming.
If you have a meter, test one hour after a meal you feel confident about. Not fasting — one hour after. Start with something you eat most weeks, not the food you already suspect.
— Alistair
PureNovus
Educational, not medical advice.