The Muffin Test

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Muffin test

Here are two blueberry muffins. On the left is a conventional muffin weighing 131 grams. Because I purchased it in a bakery, no nutritional analysis was provided, but I estimated from similar blueberry muffins in which analyses are provided. Total carbs 63 grams, 3.1 grams fiber; net carbs = 59.9 grams.

On the right is a muffin I made from a Wheat Belly recipe using almond flour, coconut flour, coconut oil, eggs, and blueberries. (Yes, I browned it a few minutes too long.) I used the monkfruit/erythritol Wheat-Free Market Virtue sweetener, which yields no carbs for all practical purposes. Total carbs 121 grams, 70 grams fiber; net carbs = 51 grams in the entire batch that yielded 6 large muffins, or 8.5 grams net carbs per muffin, each weighing around 192 grams or nearly 50% heavier than the wheat flour muffin.

59.9 grams net carbs versus 8.5 grams net carbs. I did not taste the wheat flour muffin to avoid getting sick from a re-exposure reaction, but I did eat one Wheat Belly muffin and it was delicious. And, given its bulk, very filling.

If you were to test blood sugars 30 to 60 minutes after consuming each muffin (on separate days or separated by many hours) starting with, say, a fasting blood sugar of 90 mg/dl, a typical blood sugar after nearly 60 grams of net carbs from the conventional muffin would be in the 160-200 mg/dl range—horrible. If you were a pre-diabetic or diabetic, a typically blood sugar would be 200 to 300 mg/dl. (And muffins are typically not eaten in isolation, of course, but accompanied by other foods such as breakfast cereal, orange juice, jams, or fruit, making a further mess of blood sugars.)

Blood sugar in a non-diabetic after consuming the Wheat Belly muffin would likely be around 90 mg/dl or with a trivial rise of a few milligrams—essentially no change. Likewise, there would be a trivial or no rise in a diabetic.

Do you begin to appreciate the blood sugar implications of following the Wheat Belly lifestyle while not being deprived of something like a delicious blueberry muffin? And, of course, the Wheat Belly blueberry muffin contains no gliadin protein that initiates autoimmune diseases and yields appetite-stimulating opiate peptides, does not inflame the gastrointestinal tract with wheat germ agglutinin, does not come with all the other destructive health changes wrought by wheat flour. Eating the Wheat Belly way means having delicious foods that do not impair health, nor make you gain weight or send blood sugars sky-high.

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