Eating “Right” But Feeling Wrong? The Problem with One-Size-Fits-All Diets and Blood Sugar

Research suggests that everyone, not just those with diabetes, benefits from steady blood sugar levels, which impact energy, mood, and long-term health. Frequent spikes in blood sugar can lead to inflammation, weight gain, and cardiovascular issues; chronically elevated blood sugar is linked to the development of Alzheimer’s dementia. Understanding which foods can help stabilize blood sugar and which ones trigger spikes allows you to make choices that align with your goals–like enhancing mental clarity, improving energy, or maintaining a healthy weight.

In recent years, research has highlighted that no two people respond to food in exactly the same way, especially when it comes to blood sugar levels. These findings challenge the traditional one-size-fits-all approach to nutrition and highlights the benefits of a more personalized approach when it comes to managing diabetes, weight fluctuations, and energy levels.

The Science Behind Your Body’s Unique Responses to Food

Studies underscore the complexity of individual responses to food.

• A 2020 study, published in Nature Medicine, tracked blood sugar responses across a demographically diverse group, revealing variability in reactions influenced by genetics, lifestyle, and gut microbiome composition.
• A foundational study, published in Cell, found that gut bacteria play a major role in how different people process identical foods.
• A 2022 study, published in Nutrients, highlights advances in using machine learning to predict individual blood sugar responses, supporting the value of personalized dietary recommendations.

These studies are transforming how healthcare providers approach nutrition, focusing more on each person’s unique physiological response.

The Gut Microbiome’s Influence on Blood Sugar Response

The gut microbiome is made up of trillions of bacteria in the digestive tract. When it comes to your health, a healthy microbiome can have a major influence on disease prevention, including lowering the risk of insulin resistance and diabetes. Certain bacteria can influence your blood sugar response–as follows.

1. Carbohydrate Metabolism
   Certain types of bacteria help break down carbohydrates, affecting how quickly glucose enters the bloodstream. For instance, higher levels of Akkermansia muciniphila are linked to better insulin sensitivity (i.e., how your cells respond to insulin) and blood sugar control.
2. Production of Short-Chain Fatty Acids (SCFAs)
   Bifidobacterium species produce SCFAs, like butyrate, which support insulin sensitivity and reduce inflammation, both beneficial for blood sugar regulation.
3. Interaction with Gut Hormones
   The microbiome influences hormones like GLP-1 and PYY, which regulate insulin secretion and fullness, promoting blood sugar control by reducing post-meal spikes.
4. Inflammation and Insulin Resistance
   An imbalanced microbiome (dysbiosis) can lead to gut permeability (“leaky gut”), allowing inflammatory substances into the bloodstream and contributing to insulin resistance.

Personalized nutrition can help design specialized diets that aim to improve the composition of your microbiome by increasing beneficial bacteria that you may be lacking.

Supporting a Healthy Microbiome for Blood Sugar Balance

To support blood sugar regulation through the microbiome, focus on:

• Fiber-rich diet: Fiber (from vegetables, whole grains, and legumes) feeds beneficial bacteria and promotes SCFA production.
• Prebiotics and probiotics: Prebiotics (e.g., garlic, onions) and probiotics (e.g., yogurt, kefir) support microbiome diversity.
• Limit processed foods and sugars: These can feed harmful bacteria that disrupt the microbiome and impact blood sugar.

By optimizing your gut microbiome, you will not only help stabilize blood sugar and lower the risk of developing Type 2 diabetes, but you will improve your immune system function, digestive, mental and cardiovascular systems as well.

Creating an Individualized Diet Plan to Lower Glycemic Response

An individualized diet plan tailored to minimize glycemic response involves:

1. Blood Sugar Monitoring and Data Collection
   Continuous glucose monitors (CGMs) help track real-time responses to food, identifying high-glycemic triggers and stable foods.
2. Macronutrient Adjustments
   Balancing carbohydrates, proteins, and fats can reduce blood sugar spikes. High-fiber vegetables, lean proteins, and healthy fats paired with carbs create a more sustained response.
3. Probiotic and Prebiotic Foods
   Supporting a balanced microbiome with probiotic and prebiotic foods enhances blood sugar control.
4. Portion and Timing Customization
   Smaller, frequent meals can stabilize blood sugar throughout the day. Personalized recommendations optimize portion size and timing.

How The Kaplan Center Can Support Your Individualized Nutrition Plan

At The Kaplan Center, we tailor nutrition plans to your unique needs, using blood sugar monitoring, microbiome analysis, and expert guidance. Our goal is to empower you to make informed choices that optimize energy, mental clarity, and long-term health.

If you’re ready to explore the benefits of personalized nutrition, our team is here to help. We provide the tools, testing, and guidance you need to discover the foods that work best for your physiology and health goals.

References:

• Berry, S.E., Valdes, A.M., Drew, D.A. et al. Human postprandial responses to food and potential for precision nutrition. Nat Med 26, 964–973 (2020).
• Zeevi D, Korem T, Zmora N, Israeli D, Rothschild D, Weinberger A, Ben-Yacov O, Lador D, Avnit-Sagi T, Lotan-Pompan M, Suez J, Mahdi JA, Matot E, Malka G, Kosower N, Rein M, Zilberman-Schapira G, Dohnalová L, Pevsner-Fischer M, Bikovsky R, Halpern Z, Elinav E, Segal E. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015 Nov 19;163(5):1079-1094. doi: 10.1016/j.cell.2015.11.001. PMID: 26590418.
• van den Brink WJ, van den Broek TJ, Palmisano S, Wopereis S, de Hoogh IM. Digital Biomarkers for Personalized Nutrition: Predicting Meal Moments and Interstitial Glucose with Non-Invasive, Wearable Technologies. Nutrients. 2022 Oct 24;14(21):4465. doi: 10.3390/nu14214465. PMID: 36364728; PMCID: PMC9654068.
• Cani, P.D., Depommier, C., Derrien, M. et al.(2022) Akkermansia muciniphila: paradigm for next-generation beneficial microorganisms. Nat Rev Gastroenterol Hepatol