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- [00:00]
A
Hello, friends, and welcome back to another episode of the Juice Box Podcast. In every episode of Bolus 4, Jenny Smith and I are going to take a few minutes to talk through how to bolus for a single item of food. Jenny and I are going to follow a little bit of a roadmap called called Meal Bolt. Measure the meal, evaluate yourself, add the base units, layer a correction, build the bolus shape, offset the timing, look at the CGM tweak for next time. Having said that, these episodes are going to be very conversational and not incredibly technical. We want you to hear how we think about it, but we also would like you to know that this is kind of the pathway we're considering while we're talking about it. So while you might not hear us say every letter of Meal Bolt in every episode, we we will be thinking about it while we're talking. If you want to learn more, go to juiceboxpodcast.com Meal Bolt. But for now, we'll find out how to bolus. For today's subject, Nothing you hear on the Juice Box Podcast should be considered advice, medical or otherwise. Always consult a physician before making any changes to your healthcare plan. Jenny, I. Today, just today, in fact, went to the Interwebs and said, what are the most popular junk foods in the United States of America? And it put it into categories for me. Potato chips, chocolate bars, frozen or fast food, Pizza, soda, candy, fast food, burgers, ice cream and frozen treats, cheese snacks, which is interesting, I thought. Packaged cookies, snacks, cakes and pastries.
- [01:57]
B
There's some fancy organization there.
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A
I like that this is the way they thought to put that. AI saw this. Like, because this is what I use. I use AI just to pull it together real quick. I also did a couple of Google searches, put it all together, but.
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B
And are these like the number. The first one that was listed is the number one. Or are these just the top and they're not ordered by which one's the most popular of these?
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A
Asked for them to then be put into popularity by category. So potato chips gave me. Let's see. Lay's Ruffles, Pringles, Cape Cod and Kettle brand. Oh. So we're gonna. Today we're gonna do lay's potato chips.
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B
Lay's potato chips. Got it.
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A
Got it. All right. And I have a thought about all this when we're done. So. Lay's classic potato chips, yellow bag, thin chip, no ridges. You understand? Mm. Total fat, 10 grams saturated fat, 1.5 cholesterol, none Sodium, 170 milligrams Total carbohydrates 15. There's a gram of dietary fiber. They claim there's calcium in it and a couple of other things. But this is for a serving size of about 15 chips.
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B
Mm.
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A
Okay. It says there are eight servings per container.
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B
Do you want a little factoid right there with the carbs and the chips?
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A
I do.
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B
You said 15 grams of carb.
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A
Right.
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B
And a serving is approximately 15 chips?
- [03:28]
A
Yep.
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B
In general, a good rule of thumb, if you don't have a label is a potato chip is about a gram.
- [03:37]
A
Of carb per chip, no matter what brand.
- [03:39]
B
Again, this is a. It's a generalization, a broad one. But in general, I mean, lay's chips aren't teeny tiny chips. They're all fairly uniform. It's like ugly apples. They don't put them out in the bag. Right. So all the chips are about the same size, but in general, potato chips are about a gram of carb a chip. And despite not talking about them, tortilla chips are about 2, sometimes 3 grams of carb per chip.
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A
Oh, okay.
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B
So a little more dense, but just for potato chips purpose.
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A
All right, So I went and looked at ruffles just for fun and yeah, total carbs, 15. All right, so we look up and we say to ourselves, we're gonna have chips. Now, what do you think the biggest problem with chips is? Is that you don't eat 15 chips, right?
- [04:24]
B
No, no. What's the Pringles kick? It's once you pop, you can't stop.
- [04:30]
A
Oh, is that what they say?
- [04:31]
B
I think that's what they. At least that's what they used to say. It's like the Band Aid commercial. Nobody knows anymore. Right. But yes, I think you're correct. Nobody unless they have the single serve bags, which is a very clear indication of what a single portion is. Once you open that bag, it's very easy to keep grabbing.
- [04:49]
A
Yes, I would think that is completely true. I noticed this week. We were away on vacation this week and there was. We sat at like kind of like a, a bar and ordered like, you know, like fresh made chips from the bar. I know for certain I ate 10 more when I was done. By the time I was done with them, I'm sure, yeah, they had like parmesan cheese on top of them and like some, like they were some fancy chips. They were fancy chips.
- [05:16]
B
Did you eat tomatoes with them, Scott?
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A
Jenny, I want to tell you what I did this week. You're going to get me off track real quick. Okay, but in a previous episode, what did I say? I'd never had a tomato and I've never had. Because I said I've never had salsa. Even so I did. I ate salsa this week and win. There was a chunk of a tomato in it. I kept going. So technically, I've had a tomato now.
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B
There you go.
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A
It was very, very spicy and it was on a tortilla chip. I just want to point that out as well. What else was. There was something else this weekend I did. I texted you about both things, didn't I?
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B
You texted me the tortilla chips and the salsa, and I think you actually said salsa check or done or something like that.
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A
Yes, I sent that back. I said salsa check. And then Jenny sends back a picture of her salad that just literally has greens and a giant tomato in the middle of it that I know you probably ate like, an apple. I did that. Well, I also sent you.
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B
Oh, you sent me a funny picture, which I didn't. I forgot to respond to.
- [06:17]
A
It's a whole shelf of Velveeta cheese that I saw at the grocery store yesterday. Just like, it genuinely looks like a hundred, maybe more boxes of Velveeta cheese covering four different shelves in different sizes. I saw that. I was like, oh, that's funny. I'll send it to Johnny. Okay. So sorry about that. We are going down the lay's chips. Yep. So we're gonna. We broke down the chips. Right. We know what the carbs are. Why don't we say this time I'm gonna do something a little crazy here. Let's say today that, you know your blood sugar is 150. Right. So you. Now you've looked up, you're like, oh, I'm 150. I'm about to have 15 grams of chips. Hopefully, probably not. So you need to bolus for the number, the 150. Right. Right. Whatever your target is, there's an amount of insulin that'll bring your 150 to that target. That insulin goes in. Insulin for the, you know, if you're 1 to 10, right. 15 carbs is going to be a unit and a half. Right. And then, you know, we'll, you know, look at all the things. Are we going to be active, are we not? I'm guessing if you're eating chips, it's possible you're going to be inactive. Chips are a sitting around thing, aren't they?
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B
Unless they're served at like a picnic or a barbecue or, you know, that kind of thing. Then maybe you're doing something after.
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A
Fair enough. Fair enough. So are we going to be. But is our chips a thing that you think activity would cut into or are they going to be a thing that are going to be too sticky for activity?
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B
They actually hold the activity from dropping you. I mean, if you consider this, this particular brand, this chip, right. We have 10 grams of fat. That's not light fat. When we look at what's the total calories in this.
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A
160 for the 15 chips.
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B
160. So if you consider how many of the calories are coming from just fat, you're looking at 9 calories per gram, which is 90 of these calories. 90 of 160, that's more than 50% is coming from fat, which means that they're going to be more. Let's call it stabilizing.
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A
Yeah, stabilizing. Jenny's like, I don't want it to be too positive or worse, but more stabilizing.
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B
So when you ask about activity, you may think, well, if I am going to be active after this, then maybe these will hold me a little bit better. And I am not encouraging people to eat lay's chips to be stable in exercise. I just want to make that very clear.
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A
We're just trying to talk about the chips for a moment.
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B
Just talking about the chips.
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A
Yes.
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B
But it's a good consideration. Now for those who aren't going to be. Let's say you're lounging around and it's a cookout and you're just the one. You like to sit in your lawn chair and talk to whoever's there. Then you might actually find that bolusing just for the carbs. Especially if you have more than just the 15 chips, you're likely to stay, maybe stock higher.
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A
I mean, this also could be a situation where the chips are going with beer. Right. That could be another thing. Yeah. So anyway.
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B
Or yes, so.
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A
But. But anyway. Let's taking it back to just. I grabbed a bag of chips. Understand what your activity is going to be afterwards that could impact how much insulin you're going to use.
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B
Right.
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A
Time of day, sensitivity, other factors like that that we're going to look at now. Pre bullising. Here's one where, I mean, no person in the world, I don't have diabetes and I have so much compassion for pre bull. No idea. Especially as my daughter gets older and I can see her becoming more and more of a, I don't know, an adult. She has more things to do. Right? Yeah. It's hard to remember to pre bolus. I understand. But you don't pre bolus. A potato chip, it's going to grab you pretty quickly and you're going to be fighting with it then for hours afterwards.
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B
And that's frustrating given what we just talked about with the fat.
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A
Yeah, yeah, for sure.
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B
But if you go back to some of the nutrition episodes that we did, you'll understand that the more processed something is like we're not talking about this being a baked potato with a spoonful of butter on top. We're talking about something that's like processed potato flakes maybe. Yes. It started out as a potato at some point in its life and now we have something that's a chip. It's flavorful, it's got fat, it crunches, it's got salt. They do it the right way. That's why you don't just eat 15 of them. But in the long run, you have a two sided effect here. If you don't pre bolus, you are going to get a rise. Eating again, just the potato chips. But then you may have a lingering effect from the fat. There's not a heck of a lot of. I mean I'd almost call these void of protein. There's nothing valuable protein wise here. But the fat definitely is gonna linger.
- [11:03]
A
Yeah. I mean potatoes, vegetable oil, canola corn, soybean oil and or sunflower oil, salt. That's it. So it's more of the processed nature of it. That's it is, yeah. And then you're getting the fat from the oils.
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B
Yes.
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A
Okay. All right. So you process the potato. That makes it more difficult for your body to process. You add a bunch of oil, it slows down your digestion, makes it even more difficult again. Then you run into the idea that when you get to 15 chips, you're like, that was a nice appetizer. I'm gonna just grab a handful of chips and next time. And now you're doing the blind. Like 45 carbs. Is 45 everyone's number?
- [11:40]
B
By the way, it is kind of funny. They're round numbers. If you look at enough records like I do, you'll definitely be able to see. Sure. Some things are even 5, 10, 15. Most things are not. Most things are like 18, 23, 28 is a very common carb count on lots of different foods.
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A
Right.
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B
But you can definitely tell that, ah, this was just an estimate, like 45. 45. 45 for each meal. No, probably not. But good guess.
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A
Arden's give up number is 45. So I wonder how many other people is this just like this is 45. I saw her do it. Yesterday and I thought, this is not 45, this is probably more. But moreover, the bigger problem was, is that it was a sit down bolus eight, five minutes later. And I was like, this is not gonna go well. And in the end, hours later, that bolus missed by four units, I think. And that's a fairly significant amount. Yeah, yeah. So anyway, I'm not telling you to like, I know people are like, look, I don't count my carbs, but like, you gotta guess, you gotta guess. Right? So I think fairly close. Yeah, yeah. So pre bolus these chips if you can. Cause if not, you're gonna fight with them and maybe be honest with yourself about how many you're going to eat so that you can get that insulin in up front. Right?
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B
Absolutely.
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A
Do you have a favorite potato chip?
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B
Like brand wise? Nothing?
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A
No.
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B
Well, I can actually say it was probably two weeks ago. We were going to get some food to have at the pool for an evening dinner and like swim. So I made sub sandwiches. And the boys always, they want chips. Like if they could pick, they would have picked chips probably every single day of their life. Who wouldn't? So I stopped at the grocery and I did pick up, I think it was the Boulder brand. Boulder, because they're made with avocado oil.
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A
Oh, okay. Does that, did you eat any of them?
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B
I did. They were, they were. I mean, from a potato chip aspect, I don't like something that's gonna melt in my mouth. And they like, they tasted, they crunched, they crunched and they had like substance to them. So yes, avocado oil or. I know there are some brands that use olive oil as well.
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A
Okay.
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B
But I think that was the brand that I got, if I remember correctly.
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A
Okay. All right. There. Jenny's endorsing there.
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B
There you go. Jenny ate potato chips. That's what you can call this episode.
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A
All right, I'll see you later.
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B
Thank you.
- [14:27]
A
In each episode of the Bolus four series, Jenny Smith and I are going to pick one food and talk through the bolusing for that food. We hope you find it valuable. Generally speaking, we're going to follow a bit of a formula. The Meal Bolt formula. M E A L, B O L T. You can learn more about it@juiceboxpodcast.com meal-bolt but here's what it is. Step 1. M Measure the meal E evaluate yourself A, add the base units L layer A correction B, build the bolus shape O offset the timing L, look at the CGM&T tweak for next time in a Nutshell, we measure our meal, total carbohydrates, protein, fat, consider the glycemic index and the glycemic load. And then we evaluate yourself. What's your current blood sugar, how much insulin's on board and what kind of activity are you going to be involved in or not involved in? Do you have any stress hormones, illness, what's going on with you? Then a we add the base units, your carbs divided by insulin to carb ratio. Just a simple bolus, L layer a correction, right? Do you have to add or subtract insulin based on your current blood sugar? Build the bolus shape. Are we going to give it all up front 100% for a fast digesting meal or is there going to be like a combo or a square wave bolus? Does it have to be extended? Offset the timing? This is about pre bolusing. Does it take a couple of minutes this meal or maybe 20 minutes? Are we going to have to again consider combo, square wave boluses and meals? Figure out the timing of that meal and then l look at the cgm. An hour later, was there a fast spike? Three hours later, was there a delayed rise? Five hours later, is there any lingering effect from fat and protein? Tweak, tweak for next time. T what did you eat? How much insulin and when? What did your blood sugar curve look like? What would you do next time? This is what we're going to talk about in every episode of Bolus 4. Measure the meal, evaluate yourself, add the base units, layer a correction, build the bolus shape, offset the timing, look at the cgm, tweak for next time. But it's not going to be that confusing and we're not going to ask you to remember all of that stuff. But that's the pathway that Jenny and I are going to use to speak about each bolus. Hey, thanks for listening all the way to the end. I really appreciate your loyalty and listenership. Thank you so much for listening. I'll be back very soon with another episode of the Juice Box Podcast. The episode you just heard was professionally edited by wrong way recording wrongwayrecording.com.