by With over two decades of experience working with individuals facing health challenges such as obesity, diabetes, high blood pressure, elevated triglycerides and cholesterol, insomnia, fatigue, and allergies, a valuable aid has emerged: the concept of glucose control. Obesity often stems from an excess of glucose, primarily derived from refined carbohydrates like bread, flour, rice, and tortillas. When glucose levels surge, the pancreas produces insulin, which, when combined with glucose, results in fat storage. This excess fat can obstruct arteries, contribute to obesity, and negatively impact overall health.
The 3×1 Diet emerged as a method for managing diabetes and pre-diabetes by focusing on metabolic regulation. This dietary approach empowers individuals to enjoy a variety of foods while effectively managing the consumption of foods that negatively impact healthy glucose levels. It is a diet that allows you to eat everything, but it controls what damages you the most: high glucose and sugar levels.
The concept addresses how to use this 3×1 system as a solution to rescue health problems. While individual needs vary, the body functions optimally when adequately supported. Often, a lack of understanding about how the body works leads to detrimental choices. A vital element is ensuring sufficient water intake. Additionally, glucose serves as the body’s primary fuel source.
Excessive glucose can overwhelm the body, similar to overfilling a car’s gas tank and spilling fuel onto the engine and passengers. Maintaining a healthy glucose level is essential for overall well-being. The 3×1 Diet offers a life-saving approach by emphasizing balanced food choices.
The 3×1 Diet involves dividing a standard-sized plate into portions. Three-quarters of the plate should be filled with “A” type foods. These foods that promote weight loss and support diabetes management. The remaining one-quarter of the plate is reserved for “E” type foods, or foods that contribute to weight gain and hinder diabetes control.
“A” type foods, including meat, chicken, turkey, fish, seafood, cheese, eggs, and vegetables, generate minimal glucose and insulin production. This helps prevent imbalances within the body. Conversely, “E” type foods, such as bread, pasta, flour, rice, potatoes, cereals, sugar, sweets, chocolate, milk, fruit juices, and sugary beverages, trigger significant glucose and insulin release.
The 3×1 Diet isn’t restrictive. Instead, it promotes a lifestyle approach based on proportions. Individuals can allocate three-quarters of their plate to “A” type foods and one-quarter to their preferred “E” type foods. For instance, someone might choose to include rice and beans, tortillas, arepas, or pasta in their diet while balancing these with “A” type foods like meat and vegetables.
When a plate adheres to this 3×1 ratio, glucose levels tend to stabilize. This reduces lactic acid production, which can acidify the blood and contribute to health complications such as amputations, kidney failure, and vision damage. Regardless of the specific health condition, adopting the 3×1 Diet alongside adequate water intake can lead to noticeable improvements.
The 3×1 Diet can assist in lowering high blood pressure by limiting refined carbohydrates that convert into glucose. Glucose prompts insulin production, signaling the kidneys to retain salt and sodium, which elevates blood pressure. Therefore, implementing the 3×1 Diet can help regulate insulin levels and promote healthy blood pressure.
Regardless of individual health concerns, such as depression or sleep disturbances, incorporating the 3×1 Diet and sufficient water intake can yield positive results.
