My ZOE test results showed me that I have very poor blood sugar control. And I saw exactly what that meant when I wore a continuous glucose monitor for two weeks: it seemed as if almost everything I ate resulted in huge glucose spikes. Below is my response to ZOE's test meal (muffins) versus others of the same gender and similar age: 
Since then, I've learned a lot about how to eat to avoid big spikes like this. And I've also learned why these spikes are such a problem, especially for someone my age whose goal is to live well for as long as possible. 

The more glucose spikes we experience, the faster we age. Ak! 

Here's how the Glucose Goddess (and scientist) Jesse Inchauspe explains it: When you experience a big glucose spike, every single one of your cells feels it and three main processes are set in motion: 

1. Mitochondria

The powerhouses of every cell, mitochondria are responsible for turning glucose into energy for the body. But during a big glucose spike, they get overwhelmed. They become stressed and shut down which leads to systemic inflammation and the inability to make energy properly. There is evidence that mitochondrial dysfunction is associated with age-related insulin resistance. 

2. Glycation

The more glucose spikes we experience, the faster we age. Spikes accelerate a process called glycation, which is responsible for aging. Jesse explains it as being a lot like cooking: from the moment we're born, we slowly start to cook via glycation... until we're "fully cooked". Ahem. Each glucose spike (especially those from sweet foods) accelerates this process. It shows on our skin as wrinkles and also internally, as our organs slowly deteriorate. Glycation also increases inflammation. 

3. Insulin

During a glucose spike, the pancreas produces insulin, whose job is to take glucose out of the bloodstream, to reduce the mitochondrial damage and glycation taking place. What does insulin do with the excess glucose? It stores it in our liver, muscles, and fat cells. This is a good thing! Without insulin, our bodies would be in a permanent state of crisis. The problem is that when insulin is present (working hard to do its job), fat burning is deactivated. So not only is it working to store fat (that makes us fat); it's also preventing your body from using the fat stores you already have. Over time, too much insulin can also result in hormonal issues and type 2 diabetes. 

I now eat with one guiding principle in mind: how can I protect my body from huge glucose spikes? Another way to phrase this question is "how can I keep my glucose level throughout the day?" ZOE has helped me a lot with this - I can easily see if a meal or group of foods will be bad for my blood sugar. My other savior in this regard? The Glucose Goddess. If you don't read her books, spend time on her Instagram account; it's a gold mine of good advice.  

Here are some of the most impactful hacks as laid out in her first book, Glucose Revolution: 

  • Eat foods in the right order (fiber, then proteins and fats, then starches and sugars)
  • Add a veggie starter to one meal a day (e.g. start your meal with a salad)
  • Have a savory breakfast
  • When you eat something sweet, eat it as dessert, not as a snack 
  • Have one tablespoon of (any) vinegar a day before the meal that will be highest in glucose (have the vinegar as part of your dressing on a veggie starter or drink it diluted in water)
  • After you eat, MOVE
  • Dress your carbs (avoid eating starchy and sweet foods on their own. Clothe them with protein, fat, and/or fiber to slow down glucose absorption. For example, have greek yoghurt with your brownie or ham with your bread).