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Nutrition - Coggle Diagram

- - - - they cause a long insulin spike together
- - - - causes insulin spikes to be longer --> less time in burn zone
      - avoid all forms of processed sugar!
      - leads to diseases such as cancer and diabetes
      - causes sudden spike in blood-sugar
        
        after dropping you get tired and hungry, you always crave more
      - sugar substitutes mimic the activity of sugar
        
        they likely also cause insulin release
  - - - even if it's just fruit, nothing more it is not as nutritious as eating in whole: blending breaks down fibre (which otherwise binds sugar, and makes it have a smaller insulin spike)
    - - thirst is often mistaken for hunger, so if you feel hungry drink first
      - it has a bunch of other health benefits
    - - reduces insulin spikes, promotes feeling of fullness
      - add drops of lemon juice or drink with sparkling water if you don't like the taste
- - - - promotes muscle gain and recovery
      - promotes fat loss
    - - positive effects of insulin reduced by 30%
      - greater appetite