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Low-Glycaemic Longevity Diet
Eating to control glucose AND age well
The best diet for longevity with diabetes overlaps heavily with Blue Zone eating — but with extra attention to glycaemic load and meal timing.
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Build the ideal plate
Tap each component to learn how it supports both glucose and longevity.
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Fact
Glycaemic load > glycaemic index
Watermelon has a high GI (76) but low GL (5) because the actual carb dose per serving is small. Pasta has a moderate GI (50) but high GL (24) because portions are usually large. Optimise for the load on a typical plate, not the index in a lab.
GL <10
low-glycaemic-load target
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Food-order ordering
Drag these into the order you should eat them at each meal.
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Spot the worst-for-glucose breakfast
Two breakfasts, similar calories. One spikes glucose 80mg/dL, the other 20.
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Takeaway
Key Takeaway
Eat protein and vegetables first, carbs last. This simple food-order hack can reduce post-meal spikes by up to 40%.
40%
spike reduction
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