Real food
What grows naturally from the earth cannot, by its very nature, be wrong. We cook with food, not products.
EATSMagazine
Food that fits your life.
Everything about food that keeps your blood sugar steady and carries you through the day.
Food
What your body needs now.
Understanding
What food does to energy, cravings and blood sugar.
Enjoying
Because healthy food should taste like life.
Our recipes are more than just healthy – they are built to keep your blood sugar stable, keep you full for longer, and taste really good too.
Here you will find ideas for all times of day: from a protein-rich breakfast to balanced lunches and light evening meals. Many dishes can be adapted flexibly – vegetarian, vegan or with fish and egg. The focus is on high-quality ingredients, little sugar, plenty of fibre and good fats.
What we believe in
The thinking behind every recipe in this issue.
The dose makes the poison
A ripe piece of fruit is no problem – half a litre of pure juice may be worth reconsidering. We work with real fruit, dates and dark chocolate, in amounts that make sense.
No sugar substitutes
They pretend to be healthy, while little is known about their side effects and the detours they trigger in metabolism. None appear in this book.
Low carbohydrates, high protein
Low-carb to ketogenic is the guiding thread – not as dogma, but because it keeps the glucose curve as flat as possible. The keto-friendly recipes are marked separately.
Three impulses for everyday life
Small adjustments with a big effect on the glucose curve.
Blood sugar-stable snacks
Nuts, yoghurt with flaxseed & berries, hummus with raw veg, or a hard-boiled egg.
Micro-breaks for cortisol regulation
5-minute breaks with mindful breathing or movement. 3–5 deep breaths before each meal.
Optimised evening meal
More protein & healthy fats, fewer fast carbohydrates – e.g. lentil soup with avocado or omelette with spinach & feta cheese.
Tips against sugar cravings
- Fibre-rich snacks
- when sugar cravings hit: a vegetable snack or a small portion of nuts keeps blood sugar stable.
- Warm water with lemon
- a hot lemon water reduces cravings and soothes the stomach at the same time.
- Order when eating
- vegetables first, then protein and fat, and carbohydrates last. This noticeably flattens the curve.
Breakfast & bread3 recipes
This is how a good day begins.
Protein-rich to start the day – that carries you through to lunch.
Protein at a glance
Values per 100 g – guide values for working it out.
Basics
Chicken breast31 g
Parmesan35 g
Almonds21 g
Salmon20 g
Chickpeas19 g
Eggs13 g
Cottage cheese11 g
Greek yoghurt10 g
Tofu8 g
Nuts and seeds
Almonds21 g
Sunflower seeds20 g
Flaxseed18 g
Chia seeds17 g
Walnuts15 g
Cheese
Parmesan35 g
Mozzarella25 g
Cheddar25 g
Feta16 g
Cottage cheese11 g
Grains & pseudo-grains
Chia seeds17 g
Spelt14 g
Wheat (wholemeal)13 g
Oats13 g
Quinoa (cooked)4,4 g
Vegetables (cooked)
Peas5,4 g
Brussels sprouts3,4 g
Kale3,3 g
Spinach2,9 g
Broccoli2,8 g
Menopause4 articles
The Change
When the body rearranges itself
Hot Flashes: What Your Blood Sugar Has to Do With Them
Hot flashes are usually seen as a purely hormonal issue. A look at blood sugar reveals another, often overlooked factor at play.
Why Your Belly Grows During Menopause — Even Without Eating More
Same food, different belly: why body composition and fat distribution change during perimenopause — even when the scale barely moves.
Mood Swings After 40: Hormones, Blood Sugar, or Both?
Irritability and sudden mood dips after 40 usually have more than one cause. How hormones and blood sugar play into it together.
Despite Eating Less, I'm Not Losing Weight — What Changes After 40
Eating less but the scale barely moves? Why muscle mass, satiety, movement, and sleep often matter more after 40 than cutting calories further.
For the office3 recipes
No slump at three.
Prepared, portable, without the afternoon slump.
Soups3 recipes
One pot, one week.
Warming, filling, ideal for batch cooking.
Spreads & little things3 recipes
For the in-between moment.
Made in advance – and the snack emergency is solved.
Main dishes3 recipes
Feeling full is not a compromise.
The protein-rich plate for lunch and evening.
Desserts3 recipes
Sweet, but without the rollercoaster.
Sweet, but without the rollercoaster.
Metabolism4 articles
Why a closer look pays off, especially after 40
Why Losing Weight After 40 Works Differently Than at 25
Eat less, move more — what worked at 25 often stops working at 45. Why that happens, and what actually helps.
Gestational Diabetes, Years Later — Why Your Metabolism Gets Interesting Again After 40
Ten or fifteen years after pregnancy, your values are normal — and yet something's changing. Why that old diagnosis matters again after 40.
What Are Mitochondria — and Why Do We Keep Talking About Them?
Mitochondria are the power plants of your cells. Why your glucose curve reveals more about your energy than you'd think.
Why the Same Plate Affects Every Woman Differently
Two women, one dish, two completely different curves. What age, cycle, and metabolism have to do with it.
Understanding it better4 articles
Small things. Big impact.
What breakfast, ten minutes of movement and good sleep can change
The Breakfast Experiment: Oatmeal vs. Scrambled Eggs Head to Head
Two healthy breakfasts. Two completely different curves. What happens when you test yourself?
The 10-Minute Walk After Eating — What It Really Does
A short walk right after a meal can noticeably smooth out your curve. Here's what the data shows.
Slept Badly, Worse Blood Sugar? The Connection, Explained
A restless night has a measurable effect on your glucose response the next day. Here's what's behind it.
Nutrition Navigator – Your Guide to Smarter Eating
How a nutrition navigator based on glucose data can help you find your way through the supermarket jungle of diets and trends to the foods that actually suit your body.
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