It means we can, without fear, add calories to a meal if the calories help curb the glucose spike of that meal: i.e., if the molecules are fiber, fat, or protein. When we add a dressed salad to a meal, the calories we add are helpful to us, because they help keep our glucose and insulin levels low and even help us absorb fewer calories from what we eat after the salad (due to the mesh that fiber creates). On balance, we stay full longer, can burn more fat, and put on less weight. Flip the logic around: if we add more glucose or fructose to a meal, this increases the spikes, which leads to more
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