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One of the most popular topics we talk about on the podcast is nutrition, and specifically our philosophy of “Winning in the Kitchen”. We’ve podcasted about breakfast, dinner, on the bike nutrition, winning in the grocery store, weight loss, and now we bring you a conversation about SNACKS!
Snacks are a challenging aspect of nutrition for many people, athletes included. So we try and simplify it and help you make better choices and build better habits by crafting snacks in a healthy and sustainable way to keep your nutrition game strong!
Previous Winning in the Kitchen podcasts/videos worth checking out:
Winning in the Kitchen 30 Day Challenge
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Comments (2)
Question regarding slowing down insulin spike with fiber: do you have any commentary on what constitutes a “good” fiber to carbohydrate (or good fiber to sugar) ratio? The internet suggests everything from 1:1 to 5:1 to 24:1 and so on…
Good Question James,
If you are looking to slow down insulin release and prevent a quick rise and fall in blood sugar after a meal, fiber will definitely help but it is not the only way to slow down gastric emptying. Gastric Emptying is the rate at which food leaves the stomach & enters the small intestine where it can be absorbed into the bloodstream. Fat and protein will also delay gastric emptying!
But to answer your question, it depends. Carbs are rarely eaten alone (which is why the glycemic index of foods isn’t a very valuable tool to use when choosing a meal). Something like A 5:1 ratio would mean that a cup of plain oatmeal is “bad”, which it definitely isnt! I would aim for ~10:1 ratio of carbs to fiber and when talking about bread, look for one with 2g of sugar or less. When you do eat carbs, rememberer to include some healthy fats like avocados or nut butter and/or a good source of protein (say 8-15g) to help prevent a spike in insulin.
Hope that helps! Let me know if you have any more questions as I know its a lot!