Glycaemic Index

Thresholds & Physiological Zones

There is no single “danger line,” but inflammatory signalling increases progressively as glucose rises:

• < 6.0 mmol/L — minimal inflammatory signalling

• 6.0 – 7.8 mmol/L — normal post-meal physiology if brief

• > 7.8 mmol/L — oxidative stress and endothelial activation begin

• > 8.5 – 9.0 mmol/L — clear inflammatory pathway activation

Healthy metabolism is not defined by avoiding all glucose rises.
It is defined by:

• fast recovery.
• low variability.
• stable baseline.
• short peaks.
• efficient clearance.

The Multi-Dimensional Nature of Eating

Inflammation is shaped by far more than what food you eat.
It is also shaped by how food is combined, how much is eaten, when it is eaten, how fast it is eaten, and what the body is doing before and after meals.

1, Food Combination (Macronutrient Architecture)

How foods are combined determines digestion speed and glucose response:

• Carbohydrates + fibre leads to slower absorption
• Carbohydrates + protein leads to blunted glucose peaks
• Carbohydrates + fats leads to slower gastric emptying
• Isolated carbohydrates leads to fast spikes
• Liquid carbohydrates leads to fastest spikes

Vegan protein stabilisers:

Lentils
Chickpeas
Black beans
Mung beans
Lupins
Buckwheat
Quinoa
Hemp seeds
Chia seeds
Flax
Pumpkin seeds

These foods provide protein, fibre, minerals, and glucose-buffering effects without inflammatory animal proteins.

2, Portion Size (Glycaemic Load)

Even whole foods become inflammatory at excessive doses.

Inflammation is driven by glycaemic load, not just glycaemic index.

Large carbohydrate loads overwhelm glucose clearance mechanisms even when the foods themselves are healthy.

So avoid overeating – stop at 80% full. 

3, Meal Order (Food Sequencing Effect)

Human trials show that eating order significantly alters glucose response.

Optimal sequence:

Fibre – protein – fat – carbohydrates

This sequence:

• slows absorption
• reduces insulin spikes
• reduces glucose peaks
• improves satiety
• lowers inflammatory signalling

4, Eating Speed

Fast eating causes:

• larger glucose peaks
• larger insulin spikes
• poor satiety signalling
• increased overeating
• sympathetic nervous system dominance

Slow eating promotes:

• GLP-1 activation

• improved insulin signalling

• lower glucose peaks

• better digestion

• parasympathetic dominance

Chewing is a metabolic signal, not just digestion.

5, Circadian Timing

Insulin sensitivity follows circadian rhythm:

• Best glucose handling is in the morning and midday

• Worst glucose handling is in the late evening and night

Large evening meals increase:

• nocturnal glucose

• cortisol

• inflammation

• sleep disruption

6, Movement Timing

Light movement after meals:

• increases GLUT4 glucose uptake

• clears glucose without insulin

• reduces post-meal spikes

• lowers inflammatory signalling

Even 10–15 minutes of walking is effective.

7, Exercise as a Glucose Buffer

Muscle is the body’s largest glucose sink.

Resistance training:

• increases insulin sensitivity

• increases glucose storage capacity

• reduces inflammatory load

• improves metabolic resilience

8, Stress & Sleep

Stress hormones raise blood glucose independently of food.

A calm nervous system improves glucose handling.
A stressed nervous system worsens glucose handling.

Stress increases cortisol, adrenaline, and noradrenaline.

These hormones:

• signal the liver to release stored glucose (glycogen to glucose)
• reduce insulin sensitivity in tissues
• slow gastric emptying unpredictably
• impair insulin’s ability to move glucose into cells

Result of high stress: higher and longer-lasting blood glucose spikes

Stressed eater:

• higher peak glucose spike
• longer time to return to baseline
• more insulin required
• more inflammatory signalling
• greater oxidative stress
• more fatigue/crash afterwards

Calm eater:

• lower peak
• smoother curve
• better insulin efficiency
• less inflammatory load
• more stable energy
• better satiety signalling

Poor sleep:

• increases insulin resistance

• raises cortisol

• increases inflammation

• worsens glucose variability

9, Microbiome

Stable glucose supports:

• gut barrier integrity

• SCFA production

• immune regulation

• reduced endotoxin translocation

Anti-Inflammatory Eating Architecture

The goal is glucose harmony.

Structural principles:

• stable baseline

• small peaks

• fast recovery

• low variability

• adequate calories

• high satiety

• low inflammatory signalling