Just Nutrition

27/04/2026

Can we finally put the glycemic index (GI) to rest?
" the American Diabetes Association’s Standards of Care in Diabetes does not recommend the use of the GI for people with diabetes."

Limitations of GI:

The original GI testing was not done on people with diabetes
Insulin response can vary for each person
There many other factors involved that affect your blood glucose:
Your glucose level before eating
Your glucose trend at the time of eating
The amount of fiber in the food
The ripeness of the fruit or vegetables you eat
How fast or slow you eat
If foods are eaten with protein or fat
The timing of the last dose of your diabetes medication
There is also no standard definition of “glycemic index” by the Food and Drug Administration (FDA) to use on food packages

https://diabetesfoodhub.org/blog/why-glycemic-index-isnt-helpful-tool-and-what-you-should-do-instead

11/04/2026

☀️What you eat first thing in the morning matters more than you think.

On an empty stomach, your digestive system is more sensitive—meaning the wrong foods can trigger irritation, blood sugar spikes, and energy crashes before your day even starts.

Simple swaps can make a big difference:
• Choose foods that are easy to digest and stabilize blood sugar
• Avoid highly acidic, sugary, or heavy options first thing

Your gut sets the tone for your entire day.

Start smart.

12/03/2026

HEALTHY FOOD ENVIRONMENT BILL FILED IN THE 20TH CONGRESS

PLCPD welcomes the filing of House Bill 7777 or the Healthy Food Environment Bill by Rep. Juan Carlos "Arjo" Atayde last February 11.

The proposed measure seeks to:
▪️promote healthy diets, and
▪️restrict aggressive marketing of nutrient-poor and highly processed prepackaged foods to children.

Easily accessible unhealthy prepackaged foods (high in sugar, salt and fat) put children at risk of overweight and obesity and of developing noncommunicable diseases such as diabetes, heart disease and cancer.

There is an alarming rise in overweight and obesity among Filipino children. From 2003 to 2023, the prevalence of overweight and obesity doubled among school-age children (5.7% to 12.9%) and adolescents (4.9% to 12.5%).* If no actions are taken, more than 30% of adolescents will be overweight and obese by 2030.**

A member of PLCPD, Rep. Atayde joins the growing number of champions calling for a healthy food environment for children. He remains steadfast in advocating for bills on the right of Filipinos, especially children, to the highest attainable standard of health.

He is also the author of House Resolution 496 which seeks to conduct a congressional inquiry in aid of legislation on the status of child malnutrition and the Philippine Nutrient Profile Model (PNPM). The PNPM is a vital tool to establish the maximum thresholds of unhealthy fats, sugar, and salt to be used as the basis for various health policies.

Read the HFE bill in full:https://docs.congress.hrep.online/legisdocs/basic_20/HB07777.pdf

*DOST-FNRI, 2023 National Nutrition Survey **UNICEF (2022), Everybody Needs to Act to Curb Obesity

Photo Credit: Congressman Arjo Atayde (FB Page)

03/03/2026

Animal protein triggers a 47% higher muscle protein synthesis rate after a single meal. That finding is real. It comes from a 2023 study in the Journal of Nutrition.

However, when you extend the measurement window from hours to days. The same lab that produced the 47% figure found zero difference in daily muscle protein synthesis when they measured over 10 days (1.29% vs 1.23% per day, omnivore vs vegan). Two independent groups confirmed it. One found that meal distribution made no difference either: three meals or five, omnivore or vegan, all four groups produced identical results. Another ran a 10-week resistance training trial and measured actual muscle growth at 8.3% in both diet groups.

The per-meal spike is not the variable that predicts muscle gain. Total daily protein intake is. If you are consistently hitting 1.2 to 1.6 grams per kilogram of body weight per day, the source matters far less than most recommendations suggest.

Pinckaers et al., J Nutr, 2023. Domic et al., J Nutr, 2024. Askow et al., Med Sci Sports Exerc, 2025. Monteyne et al., J Nutr, 2023.

28/02/2026

04/02/2026

Carbs aren’t the problem — unsupported carbs are.
Gentle carbs move blood sugar forward, not up and down.

04/02/2026

So blessed and grateful to be welcomed into this dynamic group of doctors and most especially, a company that truly cares for the well-being of not only patients but clinicians as well!

Didn't get to announce this last year when I started my private practice here, but this is one of my career milestones as the only Nutritionist in this primary care clinic. May this pave the way to encourage more of my colleagues to get into private practice to cater to outpatient clients.

Deeply grateful to Dr. Carmela Rosanne Abanilla Remotigue and Clinica Prime for the trust and opportunity!

14/01/2026

🚨 Why 5 hours of sleep is riskier than a skipped workout.

We often obsess over our diet and step counts, but new research suggests we are ignoring the most lethal pillar of health: Sleep.

A landmark study (2025) comparing lifestyle risk factors has revealed a startling hierarchy.
Chronic poor sleep (

12/01/2026

Honored to be one of the speakers for VisayasMed Hospital’s Post Grad Course this Wednesday, Jan. 14!