```dv dv.paragraph(("https://jimr.fyi/" + dv.currentFilePath.replace(/\.md$/, "").replace(/ /g, "+"))) ``` goal: provide nutrients without significantly disrupting fasting-induced metabolic states [[fast prolonging smoothies]] #### How Macronutrients Impact Fasting |Macronutrient|Insulin Response|mTOR Activation|Autophagy Impact|Ketosis Compatibility|Thermic Effect (TEF)| |---|---|---|---|---|---| |**Protein**|Moderate|High|Inhibits|Moderate (gluconeogenesis)|High (20-35%)| |**Fat**|Minimal|Low|Minimal impact|Supports|Low (3-5%)| |**Carbohydrates**|High|Moderate|Inhibits|Disrupts|Low to moderate (5-15%)| |**Fiber**|Minimal/Lowers|Minimal|Supports|Compatible|Moderate (fermentation)| - **Protein** inhibits autophagy through mTOR activation but supports muscle preservation during fat loss - **Fat** provides energy without significantly disrupting fasting benefits but has the lowest thermic effect - **Carbohydrates** strongly spike insulin, moderately activate mTOR, and quickly disrupt fasting states - **Fiber** (technically a carbohydrate) can actually support fasting benefits by slowing digestion and feeding gut microbiota #### Low-nutrient signal foods These provide nutrition without strongly activating cellular nutrient-sensing pathways (particularly mTOR). These include foods that are: - Low in essential amino acids (especially leucine) - High in healthy fats - Rich in fiber - Minimal in simple carbohydrates - Contain beneficial phytonutrients #### Glycemic Index (GI) ##### Glycemic Index (GI) of Common Foods Note: GI varies based on ripeness, cooking method, processing, and variety ###### Low GI Foods (55 or less) - **Vegetables**: Broccoli (15), Spinach (15), Cauliflower (15), Bell peppers (15) - **Legumes**: Lentils (30), Chickpeas (28), Black beans (30), Kidney beans (24) - **Fruits**: Apples (36), Oranges (43), Pears (38), Berries (25-40), Grapefruit (25) - **Dairy**: Greek yogurt (11), Milk (37), Cheese (0) - **Nuts & Seeds**: Almonds (0), Walnuts (0), Flaxseeds (0), Chia seeds (1) - **Grains**: Barley (28), Steel-cut oats (55), Quinoa (53), Pumpernickel bread (49) - **Proteins**: Eggs (0), Chicken (0), Fish (0), Tofu (15) - **Other**: Dark chocolate 70%+ (23), Fructose (19) ###### Medium GI Foods (56-69) - **Fruits**: Bananas (51-60), Grapes (59), Pineapple (59), Mango (56) - **Grains**: Brown rice (68), Basmati rice (58), Whole wheat bread (69), Couscous (65) - **Other**: Honey (61), Popcorn (65), Sweet potato (63), Table sugar/sucrose (65) ###### High GI Foods (70 or above) - **Grains**: White rice (73), White bread (75), Instant oatmeal (83), Rice cakes (82) - **Vegetables**: Russet potatoes (78), Pumpkin (75) - **Processed Foods**: Rice Krispies (82), Corn flakes (81), Pretzels (83) - **Beverages**: Sports drinks (78), Soda (68-76) - **Other**: Glucose (100), Maltose (105), Watermelon (72), Dates (70) ##### How It's Measured - Clinical testing is the gold standard: True GI values are determined by measuring blood glucose responses in multiple subjects (typically 8-10 people) after consuming a food containing 50g of available carbohydrates, compared to a reference food (usually glucose or white bread). - weighted average calculation off by +/- 5-10% - Weighted GI = (GI₁ × carb₁ + GI₂ × carb₂ + ... + GIₙ × carbₙ) ÷ total carbs - smoothie example - Cauliflower: GI ≈ 15, carbs = 16.8g - Spinach: GI ≈ 15, carbs = 3.6g - Hemp seeds: GI ≈ 0, carbs = 8.7g - Monk fruit/water/ice: GI = 0, carbs ≈ 0g - Weighted calculation: GI ~10 - (15 × 16.8 + 15 × 3.6 + 0 × 8.7) ÷ 29.1 = 10.5 ##### The Impact Blending - blending can reduce fiber's blood sugar moderating effect by approximately 30-50% - British Journal of Nutrition found that apple purée raised blood glucose 25% more than whole apples with identical fiber content - Glucose GI = 100, - Fructose GI~20, metabolized by liver, doesn't depend on insulin, #### Plant Matrices Impact on Digestion "Plant matrices" refers to the structural organization of plant cells and tissues, including: - Cell walls: Made of cellulose, hemicellulose, pectin, and lignin - Cellular compartmentalization: How nutrients are stored in different cell compartments - Tissue organization: How cells are arranged within the plant (e.g., fibrous structures) - Molecular binding: How sugars and other nutrients are bound to fiber components This matrix affects nutrient release because: 1. Tougher cell walls (like those in leafy greens) release sugars more slowly 2. More fibrous structures require more digestion time 3. Different binding strengths between nutrients and the matrix components 4. Varying resistance to digestive enzymes For example, the sugar in an apple is trapped within cell walls that require more digestive effort compared to the more readily accessible sugars in berries. #### Seeds Bioavailability vs. Blood Sugar Impact | Seed Type | Bioavailability Increase When Ground | Blood Sugar Impact Change | | --------------- | --------------------------------------- | ------------------------------------ | | Flax seeds | 70-80% increase in omega-3 absorption | Minimal increase (1-3 GI points) | | Chia seeds | 40-60% increase in nutrient absorption | Minimal increase (2-4 GI points) | | Hemp seeds | 20-30% increase in nutrient absorption | Negligible change (<1 GI point) | | Pumpkin seeds | 15-25% increase in mineral absorption | Very slight increase (1-2 GI points) | | Sunflower seeds | 10-20% increase in vitamin E absorption | Very slight increase (1-2 GI points) | - The significant bioavailability benefits of grinding seeds (20-80% increase in nutrient absorption) far outweigh the negligible to minimal impact on blood sugar response (typically less than 4 GI points). For seeds like flax, the nutritional benefits are almost impossible to obtain without grinding due to their hard outer shell #### Beverage Sugar Content | Beverage | Sugar (g/100ml) | | ----------------------------- | --------------- | | Unsweetened almond milk | 0.1g | | Your smoothie | 0.7g | | Water | 0g | | Kombucha (typical) | 2.0g | | Tomato juice | 2.6g | | Vegetable juice blend (V8) | 3.5g | | Coconut water | 3.7g | | Cranberry juice (unsweetened) | 3.9g | | Whole milk | 4.8g | | Gatorade | 6.0g | | Beet juice | 7.5g | | Grapefruit juice | 7.9g | | Carrot juice | 8.0g | | Orange juice (fresh) | 8.5g | | Starbucks Caramel Frappuccino | 8.5g | | Apple juice | 10.0g | | Pineapple juice | 10.1g | | Coca-Cola | 10.6g | | Red Bull | 11.0g | | Cranberry juice cocktail | 12.0g | | Pomegranate juice | 14.0g | #### Phytonutrients and Their Metabolic Effects | Phytonutrient | Food Sources | Primary Metabolic Effects | Secondary Benefits | | ---------------------- | -------------------------------------------------------- | -------------------------------------------------------------------------------- | ----------------------------------------------------- | | Polyphenols | Berries, dark chocolate, tea, olive oil, red wine | Reduce inflammation, improve insulin sensitivity, slow carbohydrate absorption | Antioxidant protection, improved endothelial function | | Carotenoids | Carrots, tomatoes, sweet potatoes, pumpkin, leafy greens | Antioxidant protection, improved fat metabolism, support glucose regulation | Enhanced immune function, skin protection | | Glucosinolates | Broccoli, cauliflower, cabbage, brussels sprouts | Enhance detoxification enzymes, improve insulin response | Anti-cancer properties, reduced oxidative stress | | Anthocyanins | Blueberries, blackberries, purple grapes, red cabbage | Improved insulin sensitivity, reduced blood sugar spikes, enhanced fat oxidation | Improved cognitive function, vascular health | | Flavonoids | Citrus fruits, onions, apples, tea, cocoa | Improved glucose tolerance, reduced inflammation, enhanced metabolic rate | Enhanced blood flow, improved cardiovascular health | | Phytosterols | Nuts, seeds, legumes, vegetable oils | Cholesterol reduction, potential fat metabolism improvements | Reduced inflammation, immune system modulation | | Organosulfur compounds | Garlic, onions, leeks, chives | Enhanced liver detoxification, improved mitochondrial function | Antimicrobial properties, blood pressure regulation | | Lignans | Flaxseeds, sesame seeds, whole grains | Hormone regulation, improved lipid profiles | Potential cancer prevention, antioxidant effects | | Resveratrol | Grapes, red wine, peanuts, berries | Enhanced mitochondrial function, improved insulin sensitivity | Cardiovascular protection, anti-aging effects | | Chlorophyll | Leafy greens, wheatgrass, spirulina | Detoxification support, blood building | Reduced inflammation, gut health support |