How Different Lunches Affect Blood Sugar

Do you ever wonder how much a meal raises your blood glucose? Unless you're a diabetic who monitors your blood glucose, you probably don't know. The glycemic index can give us somewhat of a guess, but there are a lot of problems with the glycemic index.

Recently, this issue came to the attention of Trent Smith, an economist at the University of Washington. He became aware of how refined carbohydrates are causing health problems by raising blood sugar, but also how foods made with these carbohydrates are inexpensive and plentiful. He became curious about how various meals would affect his own blood glucose and embarked on a project he called "Lunch Science". The results are fascinating, and he has posted them on the Web (PDF) (don't get put off by what looks like a 55-page report - it's in slide form and each slide takes several "pages". Also, there are a couple of economically-oriented slides in the middle that you can just skip if you want). He ate thirteen very different (and mostly hearty, high-calorie) lunches, and recorded his blood glucose at half-hour intervals after each meal. Many were from various fast-food restaurants. Interestingly, one of the lowest-calorie lunches, the Subway low-fat lunch caused the highest glycemic response!

Dr. Smith is interested in swapping similar data with other people. Monitoring blood glucose is something I recommend for people who are sensitive to carbs. I am prediabetic, and I keep tabs on my fasting blood glucose and also after meals, especially if it's a new food. I find it motivating and helpful.

Thanks to Jimmy Moore of the Livin' La Vida Low-Carb Blog for pointing me to Dr. Smith's project.

Photo © Richard Cano

Related Resources:

• Glycemic Index Food Lists
  
  
• The Low-Carb/Blood Sugar Connection
  
  
• Why I Test My Blood Sugar