Preparing for CPGET 2026? In this video, we break down the Carbohydrates and Lipids MCQs from the CPGET 2024 official paper with detailed, easy-to-understand explanations!
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Before the discovery of insulin, the lives of many people with diabetes were saved or prolonged by Carl von Noorden’s oatmeal diet. As I discuss in my video Is Oatmeal Good for People with Diabetes?, he published his findings in 1903, which were received with a great deal of skepticism. But the critics were overcome in the following years by the weight of the evidence.
Acclaimed doctor James B. Herrick began to try the oatmeal diet on his patients. Initially very doubtful, he became astonished by the results, which led to the 1909 proclamation that no case of juvenile or adolescent diabetes should be deprived of the benefits of the oatmeal cure.
The great Elliott Joslin, founder of the oldest and largest diabetes clinic in the world, described the effects of oatmeal as “sometimes magical,” calling the oatmeal cure an unsolved mystery, referred to back then as “one of the greatest puzzles in diabetes.” They did have some clues, though. They found that animal protein had to be strictly excluded, as it annihilates the favorable action of oatmeal-type diets.
And now we know, more than a century later, that, indeed, animal protein intake intensifies insulin resistance, which is the cause of prediabetes and type 2 diabetes, whereas plant-based foods enhance insulin sensitivity, which is the opposite.
We’ve long known that higher consumption of whole grains, including oats, is associated with a lower risk of diabetes. As I discuss in my video How Does Oatmeal Help with Blood Sugars?, more than a dozen randomized controlled trials found that oats significantly improved both short-term and long-term blood sugar control, in addition to lowering cholesterol levels.
We think the benefits arise from a fermentable fiber in oats called beta-glucan. We know one of the underlying cholesterol-lowering mechanisms of oatmeal consumption might be its microbiome-manipulating ability––in other words, having a beneficial effect on our intestinal bacteria.
A little fiber goes a long way. Our good gut flora uses fiber to make short-chain fatty acids that have anti-inflammatory effects. There are dozens of randomized controlled trials showing the types of fiber found in oats and beans can improve long-term blood sugar control in people with diabetes. Why? Because the gut bacteria selectively promoted by dietary fiber intake can help alleviate type 2 diabetes.
The oat fiber itself has been shown to act as a prebiotic, boosting the growth of beneficial bacteria like Lactobacillus and Bifidobacteria. So, between the lack of animal protein, lack of animal fat, and bursting at the seams with prebiotic fiber, it’s no wonder that oatmeal diets grew to become part of the clinical routine in the treatment of diabetes.
As I discuss in my video Oatmeal Diet Put to the Test for Diabetes Treatment, several studies have suggested that a few days of eating oatmeal could have beneficial effects for about a month afterward. In a randomized, controlled, crossover trial, not only did insulin needs drop by about 40% in just two days, compared to just restricting calories alone with a hypocaloric diabetic diet, but a measure of long-term blood sugar control taken four weeks later reflected the benefit.
Other new studies have shown the same thing. Two days of oatmeal significantly reduced the required amount of insulin and improved blood sugar levels, with beneficial effects noted for up to four weeks. Consider this: Patients with uncontrolled type 2 diabetes on the two-day oatmeal diet experienced a 40% reduction of insulin dose, accompanied by almost normalization of average blood sugars. Although the intervention only lasted for two days, researchers observed a lasting significant reduction of insulin dosage and ameliorated mean blood sugars for weeks after the participants were dismissed from the study—and that was after they resumed their regular diets.
Put people on a diet packed with oats, beans, fruits, vegetables, and nuts, and the number of their gut fiber-feeders churning out beneficial short-chain fatty acids shoots up, and fasting diabetic blood sugars drop by about 25% within one month. The more fiber-feeders they fostered, the better their blood sugar control. When the fiber-promoted short-chain fatty acid producers were present in greater diversity and abundance, participants had better improvement in their hemoglobin A1c levels (which is a measure of longer-term blood sugar control).
If you try an oatmeal diet, your physician should be ready to rapidly deprescribe your blood sugar drugs or else you could become dangerously overmedicated. Oatmeal interventions should not be performed in patients who might have difficulties in reporting symptoms of low blood sugar. The downside of trying oatmeal days is that it may work a little too well, so it must be done under close medical supervision.
Whole grains are good, but intact whole grains are better. The wholiest of grains: groats.
Oat groats have their inedible outer husks removed during processing. They can then be sliced into two to four pieces to make steel-cut (also known as pinhead or Irish) oats, which are considered a low-glycemic-index food, averaging under 55.
Oat groats can also be coarsely ground into Scottish oatmeal or steamed and flattened into “old-fashioned” rolled oats, which have a glycemic index of 55.
Instant oats are steamed longer and rolled even more thinly. Scoring 79, it’s considered a high-glycemic-index food, but not as bad as some breakfast cereals, which can get into the 80s or 90s.
Oatmeal is a classic whole-grain breakfast, and there are plenty of ways to enjoy it.
Once you have your BROL base, pick your toppings. When I feel like something sweet, my go-to is a chocolate-covered-cherry sensation. I make it with frozen dark red cherries, cocoa powder, dates, and walnuts or pumpkin seeds.
You can easily turn that BROL bowl savory; here’s a version made with sautéed greens. Google “savory oatmeal” for all sorts of interesting dishes involving mushrooms, herbs, curry, roasted vegetables—you name it!
No.1 Keto Doctor DR. ANNETTE BOSWORTH reveals how to reverse insulin resistance, cut belly fat, avoid early dementia, why eating late spikes glucose, and the sardine-only reset for ketosis.
Dr Annette Bosworth, commonly known as Dr Boz, is an internal medicine doctor with over 2 decades of experience, who helps reverse medical problems through healthy Keto living. She educates the audience on her YouTube platform ‘Dr Boz’ and is the bestselling author of several books, including, ‘KetoCONTINUUM: Consistently Keto Diet for Life’.
She explains:
◼️How keto done wrong can actually damage your brain
◼️The fastest way to generate ketones and reduce inflammation
◼️Why breakfast is the most dangerous meal for insulin resistance
◼️The simple test that tells you if your brain is running on fat or sugar
◼️The science behind the “Dr. Boz Ratio” and how it predicts healing
00:00 Intro
02:03 What Made You Who You Are Today?
03:10 Modern Medicine: Fixing vs Preventing
04:04 Predicting Chronic Illness a Decade in Advance
08:16 Best Time of Day to Eat for Health
12:52 The Biggest Issue With Insulin Resistance
14:14 Warning Signs of Excess Insulin
18:22 Do You Have Skin Tags Or Hairless Toes?
20:29 How Keto Helped My Patients Reverse Grey Hair
21:26 How to Measure Your Ketone Levels Accurately
23:01 Key Benefits of Being in Ketosis
25:06 Brain Differences on a Keto Diet vs Standard Diet
27:25 How Long Did It Take Annette to Reach Ketosis?
31:01 Can You Lift Weights on Keto?
32:25 Improved Strength and Power on Keto
34:03 Can Keto Help With Neurodegenerative Diseases?
38:26 Testing Steve’s Ketones and Blood Sugar
40:53 Testing Dr. Boz’s Ketones
42:24 How Cortisol Affects Your Metabolism
43:28 Testing Jack’s Ketone Levels
45:00 Do You Need to Fully Cut Carbs?
46:14 My Mum’s Cancer Journey With Keto
47:19 12 Steps to Stay Consistently in Ketosis
51:20 The Difference Between Men and Women on Keto
54:36 Sardines Challenge: A Keto Kickstart
57:18 What Macros You Need to Get Into Ketosis
57:54 Keto Grocery List Essentials
59:02 What About Net Carbs on Keto?
59:22 30 Days of Eating Only Sardines: What Happened
1:02:45 Does High Fat Affect the Gut Microbiome?
1:06:43 Is Your Microbiome Diverse Enough on Keto?
1:07:23 The Role of Vitamin D in Health
1:08:20 Lowering Insulin to Improve Vitamin D Levels
1:09:36 Ads
1:10:30 The Importance of Magnesium on Keto
1:11:30 The Role of Omega-3 Fatty Acids
1:11:41 Should You Take Exogenous Ketones?
1:12:11 Exogenous vs Naturally Produced Ketones
1:14:19 Putting My Mum on Keto During Cancer
1:20:27 Can Keto Reverse Cancer?
1:22:42 What Is Methylene Blue?
1:24:34 Should You Take Creatine?
1:26:48 Natural Alternatives to GLP-1 Drugs
1:28:42 How to Stop Food Cravings Effectively
1:31:32 Keeping People Motivated on Their Health Journey
1:32:44 Ads
1:34:55 They Tried to Sue Me for Fraud
1:46:41 Finding Inner Peace During Stressful Times
Independent research: https://stevenbartlett.com/wp-content/uploads/2025/11/DOAC-Dr-Annette-Bosworth-Independent-Research-further-reading-1.pdf
Follow Dr Boz:
Instagram – https://bit.ly/4pjpvvs
YouTube – https://bit.ly/4p9b5ha
Website – https://bit.ly/3X0aHWo
You can purchase Dr Boz’s book, ‘KetoCONTINUUM’, here: https://amzn.to/4awYzUL
Get up to 20% off the new 1% Diary with early Black Friday bundles https://bit.ly/diarynov25ar
The Diary Of A CEO:
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Helping you Achieve your Goals while enjoying the foods you love!👨🍳❤️
There’s no reason for you to be eating plain boring foods when you can eat delicious macro friendly meals like this by making simple and easy adjustments!
My goal is to help as many of you, eating meals like this will make your fitness journeys more enjoyable, fun and more importantly sustainable!
I have lots more Easy, Delicious Macro Friendly Recipes in my Digital Cookbook!👨🍳📖❤️
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#healthyrecipes #highprotein #healthymeals #fitness #foodie #easyrecipes #quickrecipes #lowcalorie #lowcaloriemeals #weightloss #fatloss #eathealthy #macrofriendly
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Here’s a high protein Pesto Pasta Salad that’s easy to prep and bursting with flavor! Made with fresh basil, sweet tomatoes and protein pasta, it’s a delicious option for a crowd or your weekly rotation.
Increasing the amount of high quality protein in your diet can support everything from appetite and weight regulation to healthy aging and athletic performance (1). And there are some great bean-based pastas on the market these days (like this one from The Only Bean) that increase the protein in a meal while adding a wholesome carbohydrate source of fiber.
Beans are an excellent source of complex carbs and are high in fiber, giving them a stabilizing effect on your blood sugar and making them a sustained source of long-lasting energy (2).
This salad is so simple and filling! Make it vegetarian or with chicken based on your eating preferences. Pasta goals achieved!
Yield: 6 servings
You will need: large pot, strainer, large bowl, food processor, measuring cups and spoons, mixing spoon
Key: T=Tablespoon; tsp=teaspoon
Ingredients:
For the Pesto:
Directions:
I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.
The post Pesto Pasta Salad (vegetarian) appeared first on The Betty Rocker.
If you only have half an hour available everyday and you want a good and effective workout to help you lose weight at home – then this routine is for you!
This workout contains simple bodyweight exercises that doesn’t require much space or additional equipment.
Just press play, and start the workout! The trainer will count the reps for you and show you how to do the exercise, and what exercise follows next!
Good luck and leave me a comment below, tell me if it’s easy or hard for you!
Make sure to subscribe to receive home video workouts 3 times per week! ❤️💪
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This Noodle-less Ratatouille Lasagna is a high-protein, gluten-free vegetarian dinner made with summer vegetables and cottage cheese, with over 39g protein per serving.
When I was working on the vegetarian chapter of Skinnytaste High Protein, I quickly realized how challenging it can be for vegetarians to get enough protein without relying on highly processed ingredients. This Noodle-less Ratatouille Lasagna was inspired by that challenge. I use half of the traditional ratatouille vegetables as the “noodles” and the other half in the sauce, creating a dish that’s reminiscent of my zucchini lasagna, and my eggplant parmesan, but with all the flavors of ratatouille. I also swap the ricotta for cottage cheese to boost the protein, making this a satisfying vegetarian main dish with over 39 grams of protein per serving. It’s a delicious way to make the most of fresh summer produce while enjoying all the comfort of lasagna in a lighter, veggie-packed form.
I love that this recipe transforms classic ratatouille into a hearty vegetarian dinner that’s naturally gluten-free and packed with protein. Here’s why it works:
You’ll need lots of vegetables, cheese, and herbs, plus a few kitchen staples, to make this healthy noodle-less ratatouille lasagna recipe. See the recipe card below for the exact measurements.
Cheese filling
Vegetables
To make thin, evenly sliced vegetable “noodles,” use a mandolin with adjustable thickness settings to cut them 1/8-inch thick. Mandolins can be dangerous, so I like to wear this cut-proof glove to be extra safe. See the recipe card at the bottom for printable directions.
If you have extra cottage cheese in the fridge, be sure to check out my collection of healthy cottage cheese recipes for even more ways to use it.
Yield: servings
Serving Size: 1 /4th
Preheat oven to 375°F. Drain the cottage cheese in a mesh sieve while preparing the vegetables.
In a large non-stick skillet add olive oil and sauté onions and garlic over medium heat 2 to 3 minutes, until fragrant. Add 1 teaspoon salt, black pepper, crushed tomatoes, red pepper flakes, bay leaf, thyme, half of the basil, red and yellow bell pepper and cook another 8 to 10 minutes, partially covered on medium-low heat.
Meanwhile, spray a large nonstick grill pan with oil and grill the zucchini, squash and eggplant 2 to 3 minutes on each side. Set aside on paper towels.
In a medium bowl, mix the drained cottage cheese, half of the mozzarella, Parmesan cheese, remaining basil and egg until thoroughly combined, then season with the ½ teaspoon of salt and ¼ teaspoon black pepper.
Assemble the dish: Spread ½ cup of the sauce to the bottom of a glass 11 x 7 ½ x 3 inch casserole dish. Layer the eggplant, overlapping as needed to make the first layer, coming up a little on the sides. Top with half of the cheese mixture, 1 cup sauce then add the layer of zucchini. Top with another cup of sauce, the remaining cheese mixture, then the yellow squash. Finish with the remaining sauce and cover with foil, and bake 25 minutes until the vegetables start to get tender. Uncover, and bake 30 minutes more until the liquid dries up and the vegetables are tender. Top with the remaining mozzarella cheese and bake 10 more minutes, until the cheese melts.
Remove from the oven and let it rest 10 to 15 minutes before cutting. Slice into 4 pieces.
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.
Serving: 1 /4th, Calories: 415 kcal, Carbohydrates: 37 g, Protein: 39 g, Fat: 16.5 g, Saturated Fat: 8 g, Cholesterol: 95 mg, Sodium: 1500 mg, Fiber: 12 g, Sugar: 20 g
A common mistake in veggie lasagna is not removing excess moisture from the vegetables. To prevent a watery lasagna, grill the eggplant, zucchini, and squash planks before layering them. Additionally, drain the cottage cheese and bake the lasagna uncovered for part of the cooking time to further reduce liquid. While this may take a bit longer, the extra effort is worth it in the end.
To make ahead, assemble the entire dish, cover it, and refrigerate overnight. The next day, remove it from the fridge while you preheat the oven, then bake as instructed.
It’s better to freeze this vegetarian lasagna uncooked. Assemble it in a freezer-safe dish, cover with plastic wrap and foil, then freeze. To bake, thaw in the fridge the day before and bake as directed.
Check out these five healthy lasagna recipes, plus my zucchini recipes for more inspiration!
If you’re looking for a quick, protein-packed lunch that actually tastes amazing, this is it. I’ve been making this herby cottage cheese tuna melt on repeat, and it’s become one of my favorite 6-minute meals. Swapping mayo for cottage cheese keeps things light while adding an extra boost of protein — and honestly, the fresh dill and parsley take it to a whole new level.
This healthy tuna melt is made with canned tuna, creamy cottage cheese (no mayo!), fresh dill, parsley, and green onions, all piled onto toasted sourdough and topped with melty muenster cheese. It’s an open-faced tuna melt that’s high in protein, big on flavor, and ready in just 6 minutes with only 9 simple ingredients, and packs a whopping 46g of protein per sammie. It’s the ultimate cottage cheese recipe for lunch!
This cottage cheese tuna melt comes together so fast. You’ll mix the tuna salad filling with cottage cheese and fresh herbs, pile it onto toasted sourdough, top it with muenster, and broil until bubbly and golden. The full ingredient amounts and detailed instructions are in the recipe card below!
Not really! Once the cottage cheese is mixed with the tuna, herbs, and lemon juice, it just tastes creamy and tangy. You won’t get any distinct cottage cheese flavor — it blends right in and acts as a lighter, protein-packed substitute for mayo.
This healthy tuna melt has approximately 40 grams of protein per serving, thanks to the combination of canned tuna, cottage cheese, and muenster cheese. That’s significantly more protein than a traditional mayo-based tuna melt.
Absolutely! While muenster is my go-to because it melts so beautifully, you can swap it for cheddar, Swiss, pepper jack, provolone, or any cheese that melts well. Use whatever you have on hand or prefer.
Yes! Instead of broiling, place the assembled tuna melt in the air fryer at 400°F for 3-4 minutes until the cheese is melted and bubbly. Keep an eye on it since air fryer times can vary.
The cottage cheese tuna salad filling is great for meal prep — make a batch and store it in the fridge for up to 3 days. When you’re ready to eat, just spread it on toasted bread, add cheese, and broil. I don’t recommend assembling the full tuna melt ahead of time, as the bread will get soggy.
If you love this healthy tuna melt, you have to try some of my other favorite tuna recipes!
Add the tuna, cottage cheese, green onions, dill, parsley, lemon juice, and salt to a bowl. Stir to combine.
Spread the tuna salad on top of the toasted sourdough and top with a slice of muenster cheese.
Place on a baking sheet and broil until the cheese is melted and golden brown, about 1 minute. Watch closely to prevent burning.
Remove from the oven and serve immediately.
Calories: 460 kcal, Carbohydrates: 36 g, Protein: 46 g, Fat: 14 g, Fiber: 2 g, Sugar: 5 g
Nutrition information is automatically calculated, so should only be used as an approximation.
Photography by: The Wooden Skillet
Sharing the last of my Japan posts! We had the most magical time in Kyoto and I’m excited to share the details with you if you’re considering adding this to your travel list!
More posts from our incredible time in Seoul and Tokyo:
Seoul recap
Korean head spa experience
Tokyo recap and why I love Japan
and Tokyo eats + gf picks
So many of our friends had told us to take a bullet train to explore nearby areas while we were in Tokyo. Okinawa, Nara, Kyoto, and Osaka were highly recommended. I think I mentioned in a previous post that I was intimiated by planning this trip, and adding another travel leg felt like a little too much for my brain. One of my friends told us that we’d regret going to Tokyo and not seeing Kyoto, so we decided to make it happen… and it ended up being my personal highlight of the trip.
While Tokyo is bustling with bright lights and tall buildings, Kyoto feels like more cinematic, serene Japan. Think lantern-lined streets, temples, and geishas.
The bullet train was SUCH a cool experience – we were going 200mph and it was so pleasant and way more enjoyable/hassle-free than air travel –
(Mt Fuji!!)
and before we knew it, we were checked into our hotel in Kyoto.
We stayed at the Gion Elite Terrace, which I booked through Amex travel (<— our referral link) and would highly recommend. We will absolutely stay there again. The lobby was stocked with amenities, tea, hot cooca and coffee, and the rooms were super clean and modern. The girls had to flip a coin over who could sleep in the loft area… P won.
It also had an oxygenated bathtub which infuses the water with tiny oxygen bubbles. They claim to help eliminate free radicals (great for anti-aging), improve skin texture, keep your skin warm after the bath (you don’t feel cold afterwards), and help with sleep. I found all of these things to be true. I looked at purchasing one with the bathroom remodel and mold remediation thing we’re doing but it’s a casual 27k. It’s cheaper for me to fly back to Japan and use it there lol.
We spent our first night exploring. Gion is absolutely breathtaking and we walked over the bridge and saw TONS of cute shops and restaurants.
(dress is here!)
(Saw a nutria in the river which is apparently an invasive species but we all loved him)
Dinner was at Pontocho Shabushabu Sukiyaki Kiraku, which I found on Tabelog. It’s a restaurant review service used by locals (this was popular in Korea, too) and a friend told us that anything over a 3.0 is going to be excellent. They did not lead us astray.
Shabu shabu is like Japanese hot pot with a boiling pot of broth on the table and veggies and meat to cook. There are different sauces to dip and multiple courses. We had wagyu and kobe beef, lots of tasty veggies, and afterwards, they made noodles for Liv and the Pilot and egg soup for me and P (gluten-free option) using the broth.
The next day, we woke up early and headed to the Bamboo Park, which was one of my favorite parts of the entire trip.
We were surrounded by bamboo. It was just so lush, green, and peaceful. We made the hike up to Arashiyama monkey park, where monkeys roam freely around you. One kept walking inches away from my legs!
The rest of the day was spent shopping and lunch was at Engine Ramen. They have a gluten-free ramen option and it was everything. SO flavorful and satisfying. I’ll dream about this bowl of ramen until we’re back!
The next day, we headed back to Ginza, where we spent another night and day before finishing out the trip.
I still have Japression and am doing what I can to find tiny pieces of Japan here. I think one of the things I love most about trips like this isn’t necessarily the location (even though in this case, the location was truly breathtaking), but the uninterrupted time with family, chance to slow down, more walking and time in nature. Less time scrolling, more time enjoying. I feel like I’m being annoying about how much it changed my life, but this trip really affecting me on a soul level. It was unlike anything I’ve experienced, and it was meaningful to see how traditional and current can coexist, the way everyone in Japan seems to take enormous pride in what they do, the community acting for the good of others instead of selfishness. It was a lot to soak in. We’ve been home a month and I still think about it every day.
Thank you for reading about our adventures!! What have you been up to this summer? Any fun trips on the horizon?
xo
Gina
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