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Counteract After-Lunch Crash

digestion

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#1 op3rator

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Posted 21 January 2018 - 08:48 AM


What could you recommend to counteract the well-known after-lunch crash, which usually correlates positively with the amount of food eaten?

 

What about some kind of digesting aids, enzymes, or the like.



#2 dazed1

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Posted 19 February 2018 - 04:03 AM

Nope, it does not correlates with the amount of food, but with the type of food. It correlates with the fact you are or you are not insulin resistant.

 

Example 1, chicken with potatoes and bread  = big insulin/bg spike = result, sleepiness, and lethargy.

 

Example 2, eggs with bacon, and bread = moderate  insulin spike/bg spike = result,  moderate sleepiness, and lethargy.

 

Example 3, green peas with mushrooms and miled pumkin seeds = no insulin spikes, no crash (matched calories with the animal protein portions)  = result, no sleepiness, and lethargy, or very little.

 

You are insulin resistant my friend, better cut out on animal protein, and stay away from potatoes, raisins, dates, honey, apples,. grape, white rice, refined sugars, breads, pasta and so on.


Edited by dazed1, 19 February 2018 - 04:05 AM.

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#3 Nate-2004

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Posted 19 February 2018 - 01:47 PM

You can't counteract it unfortunately. I mean, you can keep cinnamon in your coffee and eat beans, blueberries or almonds with whatever you're eating. These are shown to reduce the spikes in blood sugar that cause this crash. Better off just preventing it completely.  Keep the carbs low and fats and fiber high. I have an awesome salmon salad recipe that covers this. Be sure to include nuts and berries especially walnuts and almonds as these carry high amounts of gamma and alpha tocopherol to reduce peroxidation. Avoid breads, chips, fries, potatoes, rice and other foods with too many carbs and too little fiber. Beans can actually help reduce spikes and do have high fiber but can also cause brain fog. High fiber delays sugars.

 

I doubt you are insulin resistant and you don't necessarily have to cut out animal protein, bunch of militant vegans on this board. Anyway, your insulin resistance all depends what the lab results from your doctor say. Most people respond with a crash after eating lunch.  It's what they're eating that does it. Anything high fat is going to be brain food and give you a ton of energy, especially monounsaturated fats or medium chain triglycerides. Just couple it with something high fiber and preferably high in protective antioxidants, like almonds. Pumpkin seeds were mentioned, these are a good source of fiber and magnesium.

 

Another option is just time restricted feeding. Assuming you have a normal 9 to 5 don't eat till you get home.



#4 tunt01

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Posted 19 February 2018 - 02:12 PM

If anything, digestive enzymes would magnify the problem by increasing the throughput of the digestive tract to turn your food into glucose quicker.  You would want to slow gastric emptying of food, to reduce the spike in blood glucose.  See O'keefe paper and his note on acarbose.

  O’Keefe, J., Gheewala, N., & O’Keefe, J. (2008). Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation, and Cardiovascular Health. Journal Of The American College Of Cardiology51(3), 249-255. doi:10.1016/j.jacc.2007.10.016

Edited by prophets, 19 February 2018 - 02:13 PM.


#5 dazed1

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Posted 20 February 2018 - 12:13 AM

You can't counteract it unfortunately. I mean, you can keep cinnamon in your coffee and eat beans, blueberries or almonds with whatever you're eating. These are shown to reduce the spikes in blood sugar that cause this crash. Better off just preventing it completely.  Keep the carbs low and fats and fiber high. I have an awesome salmon salad recipe that covers this. Be sure to include nuts and berries especially walnuts and almonds as these carry high amounts of gamma and alpha tocopherol to reduce peroxidation. Avoid breads, chips, fries, potatoes, rice and other foods with too many carbs and too little fiber. Beans can actually help reduce spikes and do have high fiber but can also cause brain fog. High fiber delays sugars.

 

I doubt you are insulin resistant and you don't necessarily have to cut out animal protein, bunch of militant vegans on this board. Anyway, your insulin resistance all depends what the lab results from your doctor say. Most people respond with a crash after eating lunch.  It's what they're eating that does it. Anything high fat is going to be brain food and give you a ton of energy, especially monounsaturated fats or medium chain triglycerides. Just couple it with something high fiber and preferably high in protective antioxidants, like almonds. Pumpkin seeds were mentioned, these are a good source of fiber and magnesium.

 

Another option is just time restricted feeding. Assuming you have a normal 9 to 5 don't eat till you get home.

 

I have tested and felt the insulin/bg spike MANY times, i got much bigger crash when i mix carbs with animal protein, you can test this for few days - week, and understand the result. I have measured the results.

 

Yes, most people crash, because they ARE insulin resistant, i bet in everything that at least 30% of the people have insulin resistance or are diabetics but they dont know.

 

When im on cheat days, i eat 2 plates of pasta with tomato paste, salt, basil, and mushrooms. No big spikes, even i ate big amount of carbs.

 

Now, repeat the same meal with cheese (i cannot give up cheese completely i love it) and i get neuropathy, and bg/insulin elevation, not only spikes.

 

I vouch for high fat, if it means big amounts of nuts/seeds, i'm a slow/low carb whole food vegan, sometimes i eat little cheese.


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