🩸 Want better blood sugar level? Don’t just look at carbs

When it comes to managing blood sugar levels, most people think about counting carbs.

Rightly so, as carbs elicit the strongest insulin response.

But production of insulin is much more dynamic.

A new study revealed how, for some people, it’s protein or fats that spike insulin response, although they are a minority.

But more importantly, fats and proteins have an effect on digestion and absorption of nutrients.

They slow down digestion and therefore the rate at which sugars and other nutrients are absorbed, preventing the large blood sugar spikes occurring when sugars are eaten in isolation.

Both fats and proteins also stimulate different hormones in the gut, influencing appetite and satiety.

That’s why, when trying to regulate blood sugar levels, it’s best to think about the whole meal rather than carbs in isolation. Context matters.

🥊 Punchline

When trying to regulate blood sugar levels, carbs are only part of the picture. Rather, let’s think about the overall meal and its different components for a more holistic approach to nutrition.

🥰 Our eating behaviours are complex: even our ‘love hormone’ is involved

Oxytocin is often nicknamed the 'love hormone' because of its release at times of affection, emotions and bonding.

Behind oxytocin release there are families of genes located in the hypothalamus, in the center of the brain.

One of these is TRPC5, also involved in in detecting sensory signals (e.g. heat, taste and touch) and regulating metabolism.

A new study examined how dysfunctional TRPC5 leads to weight gain, anxiety and insatiable appetite in mice.

Restoring the TRPC5 gene reduced body weight, appetite and symptoms of anxiety.

This also means that lower levels of oxytocin recorded when feeling lonely, as examined in previous studies, can increase hunger and drive to seek conform foods (e.g. mostly highly palatable, high calorie).

This research reminds us that many behaviours, which we assume are entirely under our control, have a strong basis in biology, whether that's our eating behaviour or anxiety and depression.

🥊 Punchline

Eating behaviours are complex. Looking at our diet in isolation for solutions is unlikely to yield long term results. Our biological predisposition to certain traits, psychological state and social environment all play an important role in shaping how and what we eat.

🧒 Has your 6 year old turned fussy overnight? Don’t worry, there is a scientific explanation

It's no secret that kids aren't crazy about having too many seeds, pulp or chunks in their food.

But six-year-olds in particular definitely can't stand lumps, according to a new study.

Studying 485 children aged 5 to 12, researchers found that 6-year olds prefer to avoid crunch in their peanut butter, berries in jam and fruit pieces in yogurt.

In 76% of instances, six-year-olds opted for foods without lumps, the highest preference rate observed across all children.

From en evolutionary point of view, picky eating or food neophobia is thought to be a protective function to prevent children from eating potentially poisonous or dangerous foods when they start to become more independent.

Interestingly, food neophobia increases sharply as a child becomes more mobile and independent, reaching a peak at around 6 or 7 years old.

Fortunately, food neophobia gradually goes the other way in 7-12-year olds when children start going to school and are influenced by classmates and others to eat different foods.

Giving children the opportunity to taste new food while there is something on the plate that they already know is often a good strategy to overcome neophobia. However, repeated exposure to a certain foods (up to 15 times) is often needed before children can develop preference for it.

🥊 Punchline

If your 6 year old turned into a picky eater overnight, don’t pull your hair off. Children are most cautious when it comes to food at age 6 - 7, with food neophobia gradually easing off after 7 years old. Persistence is a key skill during these times, as children require repeated exposure to the same food before it can become part of their diet.