Post-workout recovery drink.
The Bare One K is a nutrient-dense post-workout recovery drink that delivers ~1000–1200 mg of potassium from coconut water, spinach, and chia seeds to replenish electrolytes (minerals potassium, sodium, magnesium, and calcium) and support muscle recovery. Packed with anti-inflammatory turmeric, cinnamon, and apple cider vinegar, it aids digestion and reduces post-exercise inflammation, aligning with holistic health principles from barefootbetters.com and Dr. Livingood. Its gut-friendly inulin, olive oil, and soaked seeds promote nutrient absorption and sustained energy, making it an ideal, low-sugar recovery boost
Recipe Summary
Servings: 1
Prep Time: 10 minutes (plus overnight soaking)
Potassium Content: ~1000–1200 mg per serving (up to ~1400 mg with optional avocado)
Ingredients:
- Base Liquids: 8 oz filtered water, 1 cup coconut water (~600 mg potassium)
- Seeds (soaked overnight): 1 tbsp chia seeds (111 mg potassium), 1 tbsp ground flax seeds (80 mg potassium), 1 tbsp ground sesame seeds (65 mg potassium), 1/4 tsp crushed fennel seeds (10 mg potassium)
- Spices: 3 cardamom pod seeds (30 mg potassium), 3 cloves, 1 tsp cinnamon (10 mg potassium), 1/16 tsp cayenne pepper, 1/8 tsp black pepper (5 mg potassium), 1 tsp ground turmeric (50 mg potassium)
- Flavor & Functional: 1 tbsp apple cider vinegar (15 mg potassium), juice of 1/2 lemon (75 mg potassium), 1 tsp monk fruit sweetener, 1/8 tsp Celtic sea salt, 1/2-inch grated ginger (5 mg potassium), 1/2 cup spinach (280 mg potassium), 1 tbsp inulin powder, 1 tsp extra virgin olive oil
- Optional: 1/4 avocado (~175 mg potassium), 2–4 oz sparkling water for fizz
Apricots Dried
Trader Joe’s organic Turkish Apricots
Chia Seeds
Winco cost is $3.28 per pound (Aug 2025)
Trader Joes sells organic Chia seeds for $4.99 for 12 oz ($6.65 per pound) as of Sept 2025
Flax Seeds
Golden Flax Seeds at Winco is $2.08 per pound (Aug 2025)
Flax Seeds at Winco is $2.18 per pound (Aug 2025)
Sprout’s organic Golden Flax Seed costs $5.59 per pound
Sprout’s Organic Brown Flax Seed costs $5.99 per pound
Hemp Hearts
Trader Joe’s sells organic shelled hemp seeds (hemp hearts) for $6.49 for 8 oz ($12.98 per pound) on Sept 2025.
Pumpkin Kernels
Costco organic sprouted Pumpkin Seeds costs $7.27 per pound ($9.99 for 1lb 6 oz)
Raw Pumpkin Kernels from Winco costs $5.68 per pound.
Sprouts Organic Raw Pumpkin Seeds costs $7.99 per pound (Aug 2025)
Trader Joe’s Raw Pumpkin Seeds costs $9.99 per pound (Aug 2025)
Sesame Seeds
Sprout’s Sesame Seeds costs $4.99 per pound (Aug 2025)
Powders
Ceylon Cinnamon
Amazon – True Organic – Ceylon Cinnamon – 1 lb from Amazon costs $14.95 for 1 lb ($0.93 / oz). Or purchase directly from Organic Ceylon Cinnamon by True Organic.
Cream of Tartar
Cream of Tartar provides 638mg of potassium in 1 teaspoon. Used in making home-made electrolyte drinks (see How to make LMNT’s electrolyte drink mix at home). Also acts as a leavening agent when combined with baking soda (see Almond Joy Cookies). It prevents sugar crystallization, promoting smaller crystals for smoother, chewier cookies. And lastly, stabilizing whipped cream.
Unpretentious Baker sells Cream of Tartar on Amazon and at Smart and Final
Alton Brown from Good Eats discusses the difference between Baking Powder (which contains Baking Soda and Cream of Tartar) and plain Baking Soda. Watch on YouTube – Baking Soda vs. Baking Powder EXCLUSIVE | Good Eats: The Return with Alton Brown | Food Network.
Hemp Protein Powder
Purchase from Trader Joe’s, cost is $9.99 per pound. Contains 250mg Potassium for 1/4 cup (30g). Purchased in Sept 2025.
Monk Fruit with Allulose
The allulose and monk fruit blend (from Wholesome Yum) consists of allulose (a rare sugar from fruits and plants) and monk fruit extract, providing 0 calories and 0 net carbs per serving. It claims benefits like being keto-friendly, diabetic-friendly, tummy-friendly (no digestive distress), tooth-friendly, zero glycemic impact, no aftertaste or cooling sensation, and it bakes/dissolves like sugar without spiking blood sugar.The erythritol and monk fruit sweetener (from Whole Earth) is a plant-based blend primarily using erythritol (a sugar alcohol) and monk fruit. While specific nutritional details weren’t fully extracted from the page, it’s marketed as a zero-calorie, plant-based sugar alternative suitable for low-carb diets, but it may include the typical traits of erythritol like a cooling sensation and potential digestive effects. (Note: The Amazon page provided limited content; general knowledge confirms it’s an erythritol-monk fruit mix with 0 calories and low carbs.)
Both are low-calorie, natural sweetener blends with monk fruit, but the key difference is allulose vs. erythritol as the base. Below, I compare health benefits of the allulose blend over the erythritol one, focusing on gut health, blood sugar control, digestive tolerance, taste/texture, and potential risks, referencing the requested sources where applicable. This update incorporates insights from Dr. William Davis, who emphasizes allulose’s role as both a sweetener and prebiotic fiber, with benefits like visceral fat reduction and microbiome support.
Key Health Benefits Comparison
| Aspect | Allulose + Monk Fruit Blend Benefits | Erythritol + Monk Fruit Blend Benefits | Advantage of Allulose Blend Over Erythritol Blend |
|---|---|---|---|
| Gut Health | Acts as a prebiotic, feeding good gut bacteria, improving microbiome diversity, and increasing Lactobacillus populations. Dr. Gundry highlights it as a no-calorie sweetener that actively enhances gut health without funny aftertastes. Dr. Davis notes its positive effects on intestinal microbiome composition, contrasting with synthetic sweeteners’ negative impacts. No major gut disruptions reported. | Can cause gas, bloating, and diarrhea in some people due to sugar alcohol nature. Dr. Gundry notes sugar alcohols like erythritol often lead to stomach upset. Dr. Berg mentions similar GI issues in high doses. Dr. Pal references erythritol as an additive to avoid in certain contexts for gut concerns. | Superior for gut support; prebiotic effects with microbiome diversity vs. potential irritation. Less likely to cause bloating or laxative effects, making it “tummy-friendly.” |
| Blood Sugar Control | Zero glycemic impact; may actively lower post-meal glucose by inhibiting carb-digesting enzymes like sucrase and alpha-amylase, blunting blood sugar rises (e.g., 10-30 mg/dl lower in studies with carbs). Dr. Gundry notes it stops blood sugar spikes (e.g., in coffee). Dr. Berg calls it the “only sugar that won’t raise blood sugar” and aids steady levels. Dr. Davis highlights that it doesn’t raise blood sugar or insulin alone and blunts rises when paired with carbs, with slight fatty liver improvements. USDA/FDA recognizes it as low-calorie with no need to count as sugar on labels. | Also zero glycemic; doesn’t raise blood sugar or insulin. Dr. Berg praises it for keto/diabet-friendly use without glucose effects. USDA notes it as a natural sweetener with zero glycemic index. | Edge: Allulose actively reduces glucose from other carbs (e.g., blunting spikes by 10-30 mg/dl), offering more proactive blood sugar management for diabetics or pre-diabetics. |
| Digestive Tolerance | Generally well-tolerated; rare GI discomfort only in large doses. Claimed as gentle on the stomach with no erythritol-like issues; Dr. Davis reports no explicit side effects. Dr. Berg notes potential discomfort but less emphasis than on erythritol. | Higher risk of gas, bloating, noise, and laxative effects, especially >50g. Dr. Berg warns of these in high doses. Dr. Gundry advises caution with sugar alcohols for GI upset. | Better tolerance; fewer reports of digestive side effects, ideal for sensitive stomachs. |
| Taste, Texture, and Use | Tastes/bakes like sugar (70% sweetness), no cooling or aftertaste; produces moist baked goods. Dr. Gundry praises its real-sugar taste. Dr. Davis notes it behaves like sucrose in baking, without erythritol’s cooling or stevia’s metallic taste, and recommends blending with monk fruit or erythritol for optimal use. | 60-70% sweetness with cooling sensation; crystalline texture good for some uses but can feel minty. Dr. Berg notes it’s versatile but has this effect. | More sugar-like without cooling; better for baking and overall palatability, especially in blends. |
| Potential Risks and Safety | GRAS by FDA/USDA; low calories (0.4 kcal/g but often counted as 0). No major risks noted; Dr. Gundry recommends it over artificial options. Dr. Davis highlights no mentioned side effects, focusing on benefits. | GRAS, but debated links to cardiovascular events (e.g., clotting, heart attacks) in some studies—Dr. Berg defends it as protective, not causal. USDA mentions it as safe for humans but notes organic certifications. | Avoids erythritol’s debated CV concerns; seen as safer long-term alternative with no reported side effects. |
| Additional Benefits (e.g., Weight and Inflammation) | May reduce visceral fat and inflammation markers (IL-6, TNF-alpha); slight fatty liver improvement. Dr. Davis cites studies showing these effects. | Limited evidence for direct fat/inflammation reduction beyond calorie savings. | Potential for weight management and anti-inflammatory effects not as prominently noted for erythritol. |
Summary from Referenced Sources
- Dr. Gundry: Strongly favors allulose for gut benefits (prebiotic, no calories) and avoiding erythritol’s GI issues; recommends switching from artificial sweeteners.
- Dr. Eric Berg: Both are keto-friendly with no blood sugar rise, but allulose uniquely inhibits carb absorption; erythritol may cause more GI distress.
- Dr. Pal Manickam: Limited direct commentary; discusses artificial sweeteners’ role in weight loss and avoids certain additives like erythritol in gut-health contexts.
- USDA: Supports allulose as low-calorie (excluded from sugar labels) and erythritol as safe/organic, but no strong preference; aligns with FDA GRAS for both.
- Dr. William Davis: Ranks allulose as a top healthy sweetener and prebiotic fiber; highlights visceral fat reduction, anti-inflammatory effects, blood sugar blunting, microbiome improvements, and superior taste/texture over erythritol (no cooling) or stevia (no metallic aftertaste). Recommends blending with monk fruit for use.
Overall, the allulose-monk fruit blend offers advantages in gut health, digestive ease, blood sugar management, sugar-like qualities, and additional perks like fat reduction and anti-inflammation, making it potentially healthier for long-term use, especially for those with GI sensitivity, diabetes, or weight concerns.
Amazon and Costco sells a blend of monk fruit with erythritol (a sugar alcohol) from www.wholeearthsweetener.com but I prefer to avoid sugar alcohols.
The common ratio of allulose-monk fruit blend is 96.5% allulose and 3.5% monk fruit extract to achieve a 1:1 sugar sweetness. Allulose is 70% as weet as sugar and pure monk fruit extract is 200x sweeter than sugar.
Psyllium Husks
Purchased from Trader Joe’s $7.99 for 12 oz (340 g). Purchased in Sept 2025.
Instructions:
- Soak chia seeds in 1/4 cup water and flax, sesame, fennel, cardamom, and cloves in 1 cup water overnight in the fridge.
- Drain soaked seeds; grind flax and sesame, crush fennel.
- Blend all ingredients in a Vitamix for 30–45 seconds until smooth. Add water or sparkling water for thinner consistency.
- Optionally strain for smoothness. Serve over ice or at room temperature. Store leftovers in the fridge for up to 24 hours; shake before drinking.
Health Benefits:
- High Potassium (~1000–1200 mg): Coconut water, spinach, chia, and optional avocado deliver ~25–35% of the daily potassium requirement (3500–4700 mg), supporting hydration, muscle function, and blood pressure regulation (aligned with barefootbetters.com’s vitality focus).
- Gut Health: Inulin powder and spinach promote a healthy microbiome, while soaked seeds and olive oil enhance digestibility and provide prebiotic fiber, resonating with Dr. Davis’s gut health principles (drdavisinfinitehealth.com).
- Anti-Inflammatory: Turmeric, black pepper, cinnamon, and ACV reduce inflammation, supporting Dr. Livingood’s detox approach (drlivingood.com). Lemon and ginger further aid digestion and immunity.
- Electrolyte Balance: Celtic salt and coconut water balance sodium and potassium, crucial for hydration and heart health, as emphasized by Dr. Livingood.
- Low-Carb & Heart-Healthy: Monk fruit sweetener keeps it low-sugar, while olive oil and avocado (optional) provide healthy fats for heart health, aligning with Dr. Pal’s practical nutrition (drpalmanickam.com).
- Nutrient-Dense: Ground seeds offer omega-3s, minerals, and fiber, enhancing nutrient absorption and energy, fitting barefootbetters.com’s holistic ethos.
Dr. Berg’s Recommended Daily Value of Electrolytes
Electrolytes are supportive for cardiovascular health and the sodium-potassium pump, which is used to power the cell interaction between the nerves and muscles. Will feel tired, muscle cramps, irregular heart rhythms due to disrupted fluid balance, and weak if lacking electrolytes. If not enough calcium, will get tetany (eye twitching), see What Does an Electrolyte Do by Dr. Eric Berg
Potassium (K) – 6,000 mg
Salt (NaCL sodium chloride) – 2750 mg (Sodium=1,500 mg and Chloride=2250 mg)
Calcium (Ca) – 1,000 mg
Magnesium (Mg) – 400 mg
Potassium Rich Foods
Potassium Content by Ingredient
| Ingredient | Measurement-US (Volume, ml) | Weight (g) | Potassium (mg) | USDA Link |
|---|---|---|---|---|
| Group 1 – Sprouting, Rehydrating, and Soaking (Soaked overnight in 1 cup water, then stored in refrigerator) | ||||
| Chia seeds | 1 tbsp (~15 ml) | 12 | 58 | Chia seeds – USDA |
| Flax seeds | 1 tbsp (~15 ml) | 10 | 84 | Flax seeds – USDA |
| Sesame seeds | 1 tbsp (~15 ml) | 9 | 42 | Sesame seeds – USDA |
| Pumpkin kernels (pepitas) | 1 tbsp (~15 ml) | 10 | 20 | Pumpkin seeds – USDA |
| Fenugreek seeds | 1 tsp (~5 ml) | 3.7 | 85 | Fenugreek seeds – USDA |
| Fennel seeds | 1/4 tsp (~1.25 ml) | 0.6 | 24 | Fennel seeds – USDA |
| Cardamom seeds | 4 seeds (~2 ml) | 1.2 | 16 | Cardamom – USDA |
| Cloves, whole | 4 pieces (~2 ml) | 1 | 13 | Cloves – USDA |
| Apricot, dried | 2 pieces (~30 ml) | 40 | 200 | Dried apricot – USDA |
| Group 2 – Refrigerator Liquids (Stored in fridge) | ||||
| Coconut water | 3/4 cup (~177 ml) | 177 | 470 | Coconut water – USDA |
| Water | 10 fl oz (~295 ml) | 295 | 0 | Water – USDA |
| Group 3 – Freezer (Stored in freezer) | ||||
| Spinach | 1/2 cup (~120 ml) | 15 | 280 | Spinach – USDA |
| Whole Lemon | 1/2 lemon (~44 ml) | 43 | 60 | Lemon – USDA |
| Beet | 1/8 beet (~20 ml) | 20 | 45 | Beet – USDA |
| Ginger | 1/2″ piece (~5 ml) | 2 | 16 | Ginger – USDA |
| Turmeric (fresh) | 1/2″ piece (~5 ml) | 2 | 10 | Turmeric – USDA |
| Group 4 – Liquids (Stored in fridge) | ||||
| Apple Cider Vinegar | 1 tbsp / ~15 ml | 15 | 11 | Apple cider vinegar – USDA |
| Extra Virgin Olive Oil | 1 tsp / ~5 ml | 4.5 | 0 | Olive oil – USDA |
| Group 5 – Powders (Stored in pantry, airtight container) | ||||
| Hemp protein powder | 1 tbsp (~15 ml) | 10 | 120 | Hemp protein – USDA |
| Monk fruit sweetener | 1 tbsp (~15 ml) | 9 | 0 | Monk fruit – USDA |
| Inulin powder | 1 tbsp (~15 ml) | 9 | 0 | Inulin – USDA |
| Collagen peptides | 1 tbsp (~15 ml) | 10 | 0 | Collagen – USDA |
| Cinnamon | 1 tsp (~5 ml) | 2.6 | 33 | Cinnamon – USDA |
| Ginseng root – Siberian | 1 tsp (~5 ml) | 2 | 10 | Ginseng – USDA |
| Moringa powder | 1 tsp (~5 ml) | 2 | 22 | Moringa – USDA |
| Papaya (papain) | 1 tsp (~5 ml) | 2 | 5 | Papaya – USDA |
| Bromelain | 1 tsp (~5 ml) | 2 | 0 | Bromelain – USDA |
| Celtic Salt | 1/4 tsp (~1.25 ml) | 1.5 | 0 | Salt – USDA |
| Cayenne Pepper | 1/8 tsp (~0.6 ml) | 0.5 | 10 | Cayenne – USDA |
| Black pepper | 1/8 tsp (~0.6 ml) | 0.5 | 10 | Black pepper – USDA |
| Bitter melon powder | 1/8 tsp (~0.6 ml) | 0.5 | 5 | Bitter melon – USDA |
Electrolyte Content by Ingredient (Single Serving)
| Ingredient | Measurement-US (Volume, ml) | Weight (g) | Potassium (mg) | Sodium (mg) | Calcium (mg) | Magnesium (mg) | Chloride (mg) | USDA Link |
|---|---|---|---|---|---|---|---|---|
| Group 1 – Sprouting, Rehydrating, and Soaking (Soaked overnight in 1 cup water, then stored in refrigerator) | ||||||||
| Chia seeds | 1 tbsp (~15 ml) | 12 | 58 | 2 | 76 | 40 | ~0 | Chia seeds – USDA |
| Flax seeds | 1 tbsp (~15 ml) | 10 | 84 | 3 | 26 | 39 | ~0 | Flax seeds, Organic – USDA |
| Sesame seeds | 1 tbsp (~15 ml) | 9 | 42 | 1 | 88 | 32 | ~0 | Sesame seeds – USDA |
| Pumpkin kernels (pepitas) | 1 tbsp (~15 ml) | 10 | 20 | 2 | 5 | 59 | ~0 | Pumpkin seeds – USDA |
| Hemp Hearts (shelled hemp seeds) | 1 tbsp (~15 ml) | 10 | 111 | 0 | 7 | 67 | ~0 | Seeds, hemp seed, hulled – USDA |
| Fenugreek seeds | 1 tsp (~5 ml) | 3.7 | 85 | 2 | 7 | 7 | ~0 | Fenugreek seeds – USDA |
| Fennel seeds | 1/2 tsp (~2.5 ml) | 1.2 | 48 | 1.0 | 14 | 4 | ~0 | Fennel seeds – USDA |
| Cardamom seeds | 4 seeds (~2 ml) | 1.2 | 16 | 0.2 | 5 | 3 | ~0 | Cardamom – USDA |
| Cloves, whole | 4 pieces (~2 ml) | 1 | 13 | 0.3 | 6 | 3 | ~0 | Cloves – USDA |
| Apricot, dried | 4 pieces (~30 ml) | 27 | 306 | 3 | 15 | 9 | ~0 | Dried apricot – USDA |
| Raw almonds | 5 almonds (~7 ml) | 7 | 51 | 0.07 | 19 | 19 | ~0 | Almonds – USDA |
| Group 2 – Powders (Stored in pantry, airtight container) | ||||||||
| Hemp protein powder | 2 tbsp (1/8 cup, ~30 ml) | 15 | 125 | 0 | 20 | 70 | ~0 | Hemp protein – USDA |
| Psyllium Husks, Whole | 2 tbsp (1/8 cup, ~30 ml) | 10 | 97 | 10 | 0 | 0 | 0 | Whole Psyllium Husks – USDA |
| Monk fruit sweetener | 1 tbsp (~15 ml) | 9 | 0 | 0 | 0 | 0 | 0 | |
| Inulin powder | 1 tbsp (~15 ml) | 11 | 0 | 0 | 0 | 0 | 0 | Inulin Powder – USDA, Inulin from Carlyle |
| Collagen peptides | 1 tbsp (~15 ml) | 10 | 0 | 10 | 0 | 0 | ~0 | |
| Cinnamon | 1 tsp (~5 ml) | 2.6 | 11 | 0.3 | 26 | 2 | ~0 | Cinnamon – USDA |
| Ginseng root – Siberian | 1 tsp (~5 ml) | 2 | 10 | 0.2 | 1 | 1 | ~0 | Ginseng – USDA |
| Moringa powder | 1 tsp (~5 ml) | 2 | 22 | 0.4 | 40 | 7 | ~0 | Moringa – USDA |
| Papaya (papain) | 1 tsp (~5 ml) | 2 | 5 | 0.2 | 1 | 0.4 | ~0 | |
| Bromelain | 1 tsp (~5 ml) | 2 | 0 | 0.1 | 0.5 | 0.2 | ~0 | |
| Cream of Tartar | 1 tsp (~5 ml) | 3 | 495 | 1.6 | 0.24 | 0.06 | ~0 | Cream of Tartar – USDA |
| Celtic Salt | 1/8 tsp (~0.6 ml) | 0.75 | 0 | 287.5 | 0.18 | 0 | 437.5 | Salt – USDA |
| Cayenne Pepper | 1/8 tsp (~0.6 ml) | 0.5 | 10 | 0.2 | 1 | 1 | ~0 | Cayenne – USDA |
| Black pepper | 1/8 tsp (~0.6 ml) | 0.5 | 10 | 0.1 | 2 | 1 | ~0 | Black pepper – USDA |
| Bitter melon powder | 1/8 tsp (~0.6 ml) | 0.5 | 5 | 0.2 | 1 | 1 | ~0 | |
| Group 3 – Refrigerator Liquids (Stored in fridge) | ||||||||
| Coconut water | 3/4 cup (~177 ml) | 177 | 470 | 77 | 43 | 44 | ~186 | Coconut water – USDA |
| Water | 10 fl oz (~295 ml) | 295 | 0 | 0 | 0 | 0 | 0 | Water – USDA |
| Group 4 – Freezer (Stored in freezer) | ||||||||
| Spinach | 1/2 cup (~120 ml) | 15 | 280 | 12 | 15 | 12 | ~0 | Spinach – USDA |
| Whole Lemon | 1/2 lemon (~44 ml) | 43 | 60 | 1 | 11 | 3 | ~0 | Lemon – USDA |
| Beet | 1/8 beet (~20 ml) | 20 | 45 | 16 | 3 | 5 | ~0 | Beet – USDA |
| Ginger | 1/2″ piece (~5 ml) | 2 | 16 | 0.3 | 0.3 | 1 | ~0 | Ginger – USDA |
| Turmeric (fresh) | 1/2″ piece (~5 ml) | 2 | 10 | 0.8 | 0.4 | 0.4 | ~0 | Turmeric – USDA |
| Group 5 – Liquids (Stored in pantry) | ||||||||
| Apple Cider Vinegar | 1 tbsp (~15 ml) | 15 | 11 | 1 | 1 | 1 | ~0 | Vinegar, cider – USDA |
| Extra Virgin Olive Oil | 1 tsp (~5 ml) | 4.5 | 0 | 0.1 | 0.05 | 0 | 0 | Olive oil – USDA |
| Total | – | 721 | 2,436 | 424 | 425 | 432 | 624 | – |
| Daily Value | – | 6,000 | 3,000 | 1,000 | 500 | 3,500 | Dr. Eric Berg’s recommendation for male athletes | |
Why It Works:
The Bare One K Tonic is a nutrient-packed, gut-friendly, anti-inflammatory morning drink delivering ~1000 mg potassium in a smooth, flavorful blend. Its natural ingredients and balanced electrolytes support energy, digestion, and overall wellness, making it a perfect start to the day.
Description of blood sugar/glucose/insulin spikes. The blood sugar/glucose spike occurs when blood glucose levels rise rapidly, often after consuming high-carbohydrate or sugary foods/drinks. It’s a normal physiological response but can be problematic if frequent or extreme, especially in diabetes or insulin resistance. For example, eating a meal high in refined carbs (e.g., white bread, soda drinks) can cause a quick increase in blood glucose.
Description of insulin spikes/ Insulin, a hormone produced by the pancreas, rises in response to elevated blood glucose to help cells absorb glucose for energy or storage. A rapid glucose spike often triggers a corresponding insulin spike.
Consuming high-glycemic foods causes a rapid spike in blood glucose, prompting an insulin response to regulate it.
Apple cider vinegar, bitter melon, and cinnamon can act as digestive aids to help reduce rapid blood glucose spikes. They work by slowing carbohydrate digestion, delaying gastric emptying, and enhancing insulin sensitivity, particularly when consumed with high-carb meals.
Digestive Aids
- Apple cider vinegar may help reduce blood glucose spikes by improving insulin sensitivity, slowing gastric emptying, and inhibiting carbohydrate digestion. Consuming 1–2 tablespoons diluted in water before or with meals can blunt post-meal glucose spikes, particularly in people with insulin resistance or type 2 diabetes.
- Bitter melon (Momordica charantia) may help lower blood glucose by mimicking insulin and reducing glucose absorption in the digestive tract.
- Cinnamon may help reduce blood glucose spikes by enhancing insulin sensitivity and slowing carbohydrate absorption.
FAQ
Why isn’t this recipe easier, like the Perfect One-Pot, Six-Pan, 10-Wok, 25-Baking Sheet Dinner ? Answer – it all depends upon your attitude.
The Bare One K is a nutrient-dense post-workout smoothie delivering ~1,185–1,445 mg potassium from coconut water, spinach, and dried apricots, enhanced with magnesium-rich pumpkin seeds and bitter melon to support muscle recovery and blood sugar stability. Its blend of whole lemon, inulin, and anti-inflammatory spices aligns with the holistic vitality focus of barefootbetters.com, promoting optimal recovery, hydration, and gut health.
Ingredients
Method
- Soak Seeds: The night before, combine the following in a glass with 1 cup of water: flax seeds, sesame seeds, fennel seeds, cardamom, cloves, and dried apricot to start the sprouting process. Store in the refrigerator after soaking if not being used the next day.
- Blend: Add all ingredients to a Vitamix and blend together until smooth. About 30 seconds.
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