There has been extensive research on the different impacts of carbohydrates in our diets, particularly focusing on glucose and fructose. These two simple sugars, though similar, have markedly varied effects on our health.

The Duke diet primarily centers around eating rice, which is rich in glucose. When transitioning from a sucrose-laden diet to one higher in glucose, such as starchy rice, individuals often experience significantly improved health outcomes.

Starchy foods are better for health than sugary snacks. This is because starches mainly contain glucose, whereas sugars like sucrose contain both glucose and fructose, which can have adverse effects on the body.

Fructose is often critiqued for being more harmful than glucose. This is because unlike glucose, which primarily fuels our bodies, fructose can result in excess fat production and contribute to diseases. Great apes, millions of years ago, developed a mutation that allowed them to process fructose more effectively for energy storage, an advantage that modern humans inherit. However, in today's setting, excess fructose intake has become a detriment due to the prevalence of sugary foods.

"Fructose is a great mitochondrial poison."

Historically, fruits were only available seasonally and in very different forms – they were smaller, less sweet, and sometimes tougher to digest. Modern agricultural techniques have bred these into the large, sweet fruits we recognize today.

Whole fruits are preferable to processed fruit products, as processing strips essential fibers that slow down the ingestion of sugars.

Adopting beneficial dietary practices can significantly impact our health. Here are some simple hacks to lower glucose spikes and improve your diet:

• Start your day differently: Opt for a savory protein-rich breakfast, avoiding sugary cereals or fruit juices.
• Include vinegar: A tablespoon of vinegar before a meal can help control glucose spikes.
• Begin meals with vegetables: Eating fiber-rich veggies first can slow down the glucose increase.
• Move post-meal: Incorporate simple movement, such as a ten-minute walk, after eating to help manage glucose levels.

With thoughtful dietary decisions, emphasizing whole foods over processed selections, particularly refined or added sugars, you can limit excessive glucose spikes and improve overall health.