Hormone & Blood sugar-friendly
Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E, along with smaller amounts of phosphorous, copper, calcium, zinc and iron. And while they are nutritious for most people, they are especially good for people with diabetes and other metabolic disorders.
Almonds are low in carbs and high in protein and fiber, which both increase feelings of satiety and reduce hunger (Tan 2013, Jaceldo-Siegl 2014). Additionally, your body does not absorb about 10–15% of the calories in nuts because some of the fat is inaccessible to digestive enzymes (Mattes 2010, Ellis 2004). Some evidence even suggests that eating nuts can boost metabolism and weight loss (Wein 2003, Abazarfard 2014).
Almonds are very high in magnesium, a mineral involved in over 300 bodily processes, including blood sugar control (Ryan 1991). Many people don't get enough magnesium, especially those with those with metabolic syndromes and type 2 Diabetes (25-38% of people with type 2 diabetes are deficient). Correcting the deficiency significantly lowers blood sugar levels, increases metabolic control, and improves insulin function in people with type 2 Diabetes (Lima 1998, Rodríguez-Morán 2003, Guerrero-Romero 2011). Correcting a magnesium deficiency also can lead to reductions in blood pressure (Guerrero-Romero 2009, Lee 2009).
Also, people without diabetes see major reductions in insulin resistance when supplementing with magnesium (Mooren 2011, Guerrero-Romero 2004).
One study found that almonds may reduce the glycemic impact of carbohydrate foods that they are eaten with (Josse 2007), and another study found that they helped decrease postprandial glycemia along with insulinemia (Jenkins 2006).
A 2010 study found that eating almonds may help increase insulin sensitivity in people with prediabetes (Wein 2010).
Almonds are one of the best sources of vitamin E, which many studies have linked to lower rates of heart disease, cancer and Alzheimer’s disease (Stampfer 1993, Knekt 1994, Heinonen 1998, Bostick 1993, Sano 1997).
Vitamin E is considered a brain nutrient due its ability to reduce both the speed of cognitive aging and the risk of cognitive decline, while increasing the levels of memory recall and spatial awareness (Ortega 2002, Morris 2002, Mangialasche 2012).
Almonds are a great source of the monounsaturated fats, nicknamed “good fats” that are associated with lowering the risk of heart disease. One study found that while nuts may protect both vegetarians and non-vegetarians from ischemic heart disease (IHD), they also may increase longevity (Sabate 1999).
Due to their high monosaturated fatty acid (MUFA) content, almonds may also lower cholesterol levels (Spiller 1992, Ahuja 2003). One study found that not only did almonds lower “bad” LDL cholesterol, but participants also saw reduced abdominal fat and leg fat (Berryman 2015).
pea & hemp protein
Pea protein — or pea protein isolate — is a high-quality protein made by isolating the protein from ground yellow peas. A great source of iron, it can aid muscle growth, weight loss, and heart health.
Thanks to its muscle building and repairing properties, pea protein will help you reach your fitness goals faster. Pea protein contains all nine essential amino acids that your body cannot create and must get from food (Tömösközi 2001). It’s also a great source of branched-chain amino acids, especially arginine — which promotes healthy blood flow and heart health — and leucine, isoleucine and valine — which promote muscle growth (Babault 2015, Gornik 2004, Valencia 2008).
And unlike traditional protein powders, pea and hemp protein are easy-to-digest plant proteins – a great fit for almost any diet since they are naturally vegan and hypoallergenic, so they won't cause unwanted bloating (Hoffman 2004, Tang 2006).
Both pea and hemp protein are proven to help people feel fuller for longer (Poppitt 1998), meaning that high-protein diets may reduce overall calorie intake and lead to gradual weight loss over time (Weigle 2005). Research shows that these plant proteins are just as effective at keeping you full as whey protein (Diepvens 2007, Abou-Samra 2011).
A complete protein, hemp protein is a high-quality plant protein that contains all nine essential amino acids, plus fiber, healthy fats and minerals. The total 20 amino acids include branched chain amino acids, which build and repair muscle (House 2010).
The unsaturated fats in hemp protein are excellent for heart health (Schwingshacki 2013, Ulven 2016) and have the ideal 3:1 ratio of omega-6 to omega-3 fatty acids (Pojić 2014, Teh 2013).
Typical Western diets provide an unbalanced 15:1 ratio, which is linked to many chronic illnesses, like heart disease and cancer (Simopoulos 2002). Consuming foods like hemp protein, which have lower omega-6 to omega-3 ratios, can help correct this imbalance and may improve heart health (Rodriguez-Leyva 2010).
Hemp is great source of the minerals: phosphorus, magnesium, calcium, iron, zinc and copper (Pihlanto 2017).
Hemp is also a high in lignanamides, a powerful antioxidant (Yan 2015), which protects your body from harmful oxidative damage that can cause internal and external aging (Asmat 2016, Siti 2015).
chicory root & prebiotic tapioca fiber
Most people don’t get enough fiber in their diets – studies show less than 5% American adults meet the daily fiber recommendations of 25 grams for Women and 38 grams for men (Slavin 2005, Rehm 2016). High-fiber diets are linked to many health benefits, such as improved blood sugar, healthier gut bacteria, and a reduced risk of bowel cancer (Weickert 2008, Macfarlane 2006, Kunzmann 2015).
Fiber helps guard against type 2 diabetes by slowing down how fast carbs are digested and how quickly sugar is absorbed into the blood. Because fiber may keep you feeling fuller for longer, it may also regulate appetite and decrease calorie intake leading to weight loss. For example, one study found that Chicory Root Fiber helped decrease levels of ghrelin, a hormone that stimulates feelings of hunger (Parnell 2009).
One study showed that a diet high in both protein and fiber, improved body composition and metabolic risk factors compared to a standard diet (Morenga 2010).
Chicory Root Fiber is packed with gut-beneficial prebiotics, which improves digestion and helps with brain fog and memory (Micka 2017, Watson 2019).
It may boost blood sugar control, particularly in people with diabetes. This is due to its inulin, which aids in the growth of beneficial bacteria involved in metabolizing carbohydrates and promotes sensitivity to insulin, the hormone that helps absorb sugar from the blood – to improve insulin resistance (Zhang 2018, Guess 2015).
Also, Chicory root fiber likewise contains compounds like chicoric and chlorogenic acids, which studies show has a antihyperglycemic effect (anti-high blood sugar) due to increasing insulin sensitivity (Azay-Milhau 2013, Ferrare 2018).
A 2-month study in 49 women with type 2 diabetes found that taking 10 grams of inulin per day led to significant decreases in blood sugar levels and hemoglobin A1c, a measurement of average blood sugar, compared with taking a placebo (Pourghassem Gargari 2013).
These helpful bacteria also play a role in reducing inflammation, fighting harmful bacteria, and improving mineral absorption (Flamm 2001, Kelly 2008, Macfarlane 2008, Carlson 2018, Dehghan 2014).
The other type of fiber we use is Prebiotic Tapioca Fiber, which is a Resistant Dextrin fiber (RD) - meaning it is able to resist digestion by your digestive enzymes, and make its way to your gut, where it has a very strong prebiotic benefit! This type of tapioca fiber does not spike blood sugar levels, helps you feel full, and may aid in the metabolic process (Hobden 2015).
Resistant dextrin (RD) has been shown to improve type 2 diabetes and insulin resistance and promote weight loss (Hu Q 2020, Aliasgharzadeh 2015). This is likely due to improved liver insulin resistance, improved serum lipid levels and reduced hepatic lipid deposition – which boosts fat metabolism (Hu F 2020).
One study of 55 women with Type 2 Diabetes, showed that 10g of RD significantly reduced the stress hormone cortisol, may have beneficial effects on mental health, and improve immune system response (Abbasalizad Farhangi 2018).
Another study of 62 women with PCOS, showed that “resistant dextrin consumption can regulate metabolic parameters and androgen levels and manifestations including hirsutism and menstrual cycle irregularity in women with PCOS” (Gholizadeh Shamasbi 2019).
But, not all fiber is created equal – some even spike blood sugar, for example IMO syrups and IMO Soluble Tapioca Fiber. Soon, this will be a thing of the past as the FDA has ruled those products can no longer be classified as dietary fibers. The FDA no longer recognizes IMOs as a true fiber, as of January 1, 2020, large companies (>$10M in revenue per year) must label IMOs as a caloric sugar. Smaller companies (<$10M in revenue per year) have until January 1, 2021 to change their label for all products.
Theobromine found in cacao, is a compound that enhances alertness and provides energy without the negative side effects of caffeine.
High quality, unsweetened dark chocolate and cocoa powder is rich in fiber, iron, magnesium, copper, manganese, zinc, and more. It has many health benefits like relieving stress (Sunni 2014, Martin 2012, Wirtz 2014) and supporting the immune system (Becker 2013, Berk 2018(a), Kamei 2016).
Dark chocolate has proven to increase insulin sensitivity and improve insulin resistance. The research suggests unsweetened cocoa can help those with diabetes and PCOS, as well as lower diabetes risk (Hooper 2012, Grassi 2005, Grassi 2008).
Like other superfoods, dark chocolate is a potent antioxidant (even more than blueberries!) that fights premature aging by protecting the skin from sun damage, improving blood flow to the skin and increasing skin density (Heinrich 2006, Williams 2009).
This is because cocoa is full of flavanols or flavanoids, a class of antioxidants that improve blood flow, protect our cells from damage, and reduce inflammation (Kahn 2014, Monagas 2009).
Flavonoids are considered a brain nutrient due to its positive impact on mental processing speed, memory, and learning (Fisher 2006, Alharbi 2015, Pipingas 2008). They can improve brain function and memory by enhancing neuroplasticity and increasing blood flow to the brain (Francis 2006, Desideri 2012, Berk 2018(b)). Additionally, this nutrient found in most colorful vegetables and fruit has proven to lower levels of mental fatigue, free radicals, and inflammation which, in turn, improves cognitive performance (Scholey 2010, Ryan 2008).
Studies show the improved blood flow in cocoa lowers blood pressure (Schewe 2008, Taubert 2007, Fisher 2003). Additionally, dark chocolate has an ability to improve risk factors for cardiovascular events, like heart disease, by lowering the susceptibility of LDL to oxidative damage and increasing HDL (Crozier 2011, Baba 2007, Wan 2001, Rein 2000, Osakabe 2001, Buijsse 2006, Djoussé 2011).
Allulose (also called D-psicose) is classified as a “rare sugar” because it is all natural and is present in only a few foods, like wheat, figs and raisins. With its low glycemic index and glycemic load, it does not raise blood sugar or insulin levels, which is great for people who have diabetes, PCOS, and insulin resistance.
Even more exciting, studies have found that it lowers blood sugar (Iida 2008), improves insulin resistance and impaired glucose tolerance (Shintani 2017, Hossain 2012), and decreases the risk of type 2 diabetes by protecting the insulin-producing beta cells of the pancreas (Hossain 2010).
The zero-calorie sweetener has anti-hyperlipidemic and anti-hyperglycemic effects, combined with its anti-inflammatory and fat burning actions on fat cells, may help prevent obesity, obesity-related disorders, and reduce the risk of chronic disease (Baek 2010, Hossain 2015). This is why it has been used to control diabetes and obesity in Japan.
Research suggests that allulose may help boost fat loss, with studies showing decreased body weight and total fat mass, including unhealthy belly fat, also known as visceral fat, which is notoriously hard to lose (Ochiai 2013, Chung 2011). At the same time, one study showed that allulose may promote fat loss while also protecting against muscle loss (Itoh 2015).
This is because Allulose enhances post-meal fat oxidation (fat burning) in healthy humans, likely through enhanced energy metabolism (Kimura 2017). Another study found that Allulose may help prevent post-meal hyperglycemia in diabetic patients, through its ability to lower plasma glucose levels and reduce body fat accumulation (Matsuo 2006).
In study testing the long-term effect of taking Allulose, researchers found that Allulose significantly suppressed blood glucose elevation after a meal (postprandial) in both healthy people and those with prediabetes (Hayaski 2010).
In addition to preventing weight gain, allulose has shown to reduce fat storage in the liver. This is important because Fatty Liver Disease is strongly linked to insulin resistance and type 2 diabetes. Allulose does this by regulating and improving lipid metabolism preventing fat accumulation by suppressing the expression of lipogenesis-related genes and stimulating the expressions of fatty-acid-oxidation-related genes (Chen 2019, Nagata 2015).
Worried about bloating? Allulose has shown to resist fermentation by your gut bacteria, minimizing the likelihood of bloating, gas or other digestive distress (Iida 2010, Matsuo 2003).
coconut MCT oil
We source our medium-chain triglyceride (MCT) oil from coconuts! Coconut MCT oil has one of the highest ratios of medium chain fatty acids, which function to give you an energy boost (Schönfeld 2016) and promote the feeling of fullness in the body (St-Onge 2014, Kinsella 2017).
The energy boost comes in handy for your work-out, because MCTs have an ability to help increase fat burning during exercise and decrease lactic acid, which can impact exercise performance and cause soreness (Nosaka 2009, Fushiki 1995).
Researchers have observed that medium chain fats (which are more easily digested and absorbed than long chains [St-Onge 2008 A]) resulted in decreases in body weight, waist circumference, total body fat, and fat stored both under the skin and around organs (Rial 2016, St-Onge 2003 A, St-Onge 2008 B, Mumme 2015, Clegg 2010, Takeuchi 2008).
MCT oil has shown in multiple studies to help manage diabetes by reducing fat accumulation, increasing fat burning, improving glucose metabolism, and aiding in blood sugar control (Han 2007, Nagao 2009, Eckel 1992).
Additionally, your gut environment is important for weight loss. MCT oil has been shown to reduce the growth of yeast and bacteria through its variety of antimicrobial and antifungal effects; it may in turn help optimize the growth of good bacteria and support the gut lining, which could also help you lose weight (Rial 2016, Shilling 2013). Have you heard of candida yeast in the gut or the candida diet? Coconut oil has been shown to reduce the growth of Candida albicans by 25% (Ogbolu 2007). This is really beneficial for managing metabolic diseases.
MCTs from coconut also have immunity improving properties due to its antimicrobial and antifungal effects (Olthof 2015, Papavassillis 1999). They also may reduce risk factors for heart disease, like high cholesterol, blood pressure, inflammation, and body mass index (St-Onge 2003 B, Cardoso 2015, Kondreddy 2016, Rudkowska 2006, Bourque 2003).
MCTs have a strong relationship with brain health. They provide sustained, slow-burning mental energy, improved short term memory recall, improved learning ability and attention, and protection against brain cell damage (Regar 2004, Pan 2010, It may help protect against Alzheimer disease (Chang 2015).
MCT oil is commonly associated with the ketogenic diet. The keto diet is not for everyone and some people in the PCOS and Diabetes community do not recommend the keto diet to people with those disorders, mostly because it is notoriously hard to maintain. Everyone’s health and body is different, so we recommend you consult your physician first. Our bar is Keto, but not designed specifically for Keto dieters!
This ancient superfood is a powerful adaptogen that has been used for centuries by the Incas for increased energy and hormonal balance (Gonzales 2011). It does this by limiting the effects of adrenal exhaustion which causes hormonal imbalance.
Maca has various advanced bioactivities including anti-fatigue, anti-oxidation, antimicrobial activity, anticancer, hepatoprotection, and immunomodulation, as well lowering blood pressure and functioning as digestive system-aid (Wang 2019, Stojanovska 2015).
Maca has neuroprotective properties that help with memory and learning (Guo 2016, Rubio 2006) and may improve your mood by reducing depression and anxiety (Stojanovska 2015, Gonzales 2009).
A popular supplement among bodybuilders and athletes, it may help in muscle gain, increase strength, and improve exercise performance (Choi 2012, Stone 2009).
It is rich in a number of vitamins and nutrients, including vitamin C, copper and iron. It also contains many bioactive plant compounds. (Gonzales 2011, McCollom 2005).
Also known as a fertility enhancer, studies show that maca improves libido and mitigates sexual dysfunction without affecting the hormones in both women and men (Gonzales 2002, Brooks 2008, Soo Lee 2016, Soo Lee 2011).
Cinnamon is known for its many uses as an anti-inflammatory, anti-diabetic, antimicrobial, anticancer, lipid-lowering, and cardiovascular-disease-fighting compound (Kumar 2012, Gunawardena 2015).
Studies show that cinnamon can dramatically reduce insulin resistance, helping this important hormone do its job (Qin 2012). The chromium (Cr) and polyphenols in cinnamon are proven to improve insulin sensitivity and glucose control, and, therefore, lower blood sugar levels. (Anderson 2008).
In studies with Type 2 diabetes patients, cinnamon improved glucose and lipids, showing a statistically significant decrease in levels of fasting plasma glucose, total cholesterol, LDL-C, and triglyceride levels, and an increase in HDL-C levels (Khan 2003, Allen 2013, Santos 2018).
It also has blood-sugar-regulating properties! It has been shown to decrease the amount of glucose that enters your bloodstream after a meal (Akilen 2010).
In addition to blood glucose, cinnamon has proven to lower cholesterol levels and high blood pressure (Mahmoodnia 2017).
Lastly, this superfood is loaded with powerful antioxidants, which protect your body from oxidative damage caused by free radicals (Rao 2014, Dhuley 1999, Shan 2005).
Sunflower Lecithin is a popular dietary supplement best known for burning fat, improving insulin sensitivity, and keeping the liver in excellent condition to enhance metabolism (Zeisel 1991, Mehedint 2013, Lee 2014, Loguerico 2012). This is because it contains phospholipids, which help the liver clear extra fats efficiently and help the body maintain ideal blood glucose levels.
Lecithin also contains fatty acids that can activate gene-regulating receptors that play a major role in energy balance and metabolic function (Zhang 2009, Tyagi 2011). Some evidence even points to lecithin’s ability to improve the body’s resilience to stress (Hellhammer 2004).
Researchers discovered that lecithin can contribute to raising HDL (good) cholesterol and lowering LDL (bad) cholesterol in blood profiles (Eckel 1992). This is because lecithin contains linoleic acid, which emulsifies as well as breaks down fats (a process that naturally decreases as we age). This helps to remove the excess triglycerides, leading to reduced LDL levels, reduced risk of heart disease and improved blood vessel health (Mourad 2010).
The fatty acids and high levels of choline in Sunflower Lecithin help strengthen the brain along with the nervous system. Clinical research suggests that a diet rich in choline can lead to a sharper memory, overall conative performance, and may fight dementia symptoms (Poly 2011, Zeisel 2004).
Lecithin’s emulsifying qualities contribute to a chain reaction that improves the mucus in your intestine, making the digestive process easier and protecting the delicate lining of your digestive system (Stremmel 2010, Stremmel 2013). This effect is helpful for people with ulcerative colitis, irritable bowel syndrome, or any other digestive condition.
We do not use soy lecithin, but rather use sunflower lecithin, because we love the benefits of lecithin, but not the hormone disrupting issues of soy.
monk fruit extract
Research has shown that monk fruit extract does not raise blood sugar levels in humans, and is beneficial for people with diabetes and other metabolic disorders (Tey 2016, Zhou 2018).
Monk fruit, also known as lo han guo or Swingle fruit (Siraitia grosvenorii), is a small round fruit native to southern China. It has been used for centuries in Eastern medicine as a cold and digestive aid. What gives ripe monk fruit its sweetness is an all-natural compound called mogrosides, which studies show has antioxidant and anti-inflammatory properties (Chen 2007, Di 2011).