What is Generative AI?
Generative AI is an exciting and rapidly advancing field of artificial intelligence that is changing the way we think about creative expression, data analysis, and even human interaction. This cutting-edge technology uses machine learning algorithms to learn patterns from vast amounts of data, and then uses those patterns to generate new, never-before-seen content. From generating realistic images and videos to composing music and writing literature, generative AI is pushing the boundaries of what we thought was possible with computers.
In fact, just as a taste of its sophistication, the paragraph above was produced using generative AI, specifically ChatGPT.
How good is Generative AI?
Many folks including those of us here at Afiya are wondering how good generative AI actually is. So we decided to put it to the test to see how well it can do in answering some of the questions our clients might have. This is the first part in our series that will explore:
- Common questions Afiya members have
- What a response from a generative AI system might be
- Expert opinion on the quality of the response and what they may additionally recommend
Q: What foods won’t spike blood sugar?
Recently an Afiya member wanted help with finding ways to easily add calories to his diet using foods that will not increase his blood sugar. Specifically, he wanted ~additional 300 calories.
We asked chatGPT:
If you’re looking to add 300 calories to your diet without increasing your blood sugar levels, here are some tips that may help:
- Choose low glycemic index foods: The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a low GI are absorbed more slowly, leading to a more gradual rise in blood sugar. Examples of low GI foods include most non-starchy vegetables, nuts, seeds, and legumes.
- Focus on protein and healthy fats: Protein and healthy fats can help to stabilize blood sugar levels and keep you feeling full. Good sources of protein include chicken, fish, tofu, and eggs, while healthy fats can be found in foods like avocados, nuts, and olive oil.
- Add more fiber: Fiber slows down the digestion of carbohydrates, which can help to prevent spikes in blood sugar levels. High-fiber foods include fruits, vegetables, whole grains, and legumes.
- Incorporate small, frequent meals: Eating smaller, more frequent meals throughout the day can help to keep blood sugar levels stable. Try to eat every 3-4 hours and include a source of protein and fiber in each meal or snack.
- Avoid sugary drinks and processed foods: Sugary drinks and processed foods can cause blood sugar levels to spike quickly. Instead, opt for water, unsweetened tea, or coffee, and focus on whole, nutrient-dense foods.
Here are some examples of foods that are low in carbohydrates and may help you add an extra 300 calories to your diet:
- 1/2 avocado (approximately 120 calories)
- 2 tablespoons of almond butter (approximately 190 calories)
- 2 hard-boiled eggs (approximately 140 calories)
- 1/4 cup of hummus (approximately 100 calories)
- 1 cup of steamed broccoli (approximately 50 calories)
- 1/2 cup of berries (approximately 40 calories)
Verdict from our Afiya expert
Brandy, our in house nutrition & fitness specialist has this to say:
7/10 — What ChatGPT came up with was generally accurate.
What it misses are some finer details, the bigger picture and personal experience. For example, one of the reasons why you should eat more frequent meals to increase muscle mass is because you won’t get as full eating a smaller meal, so it can be easier to eat more in a day when eating smaller meals. This is helpful because sometimes people feel too full to eat more food when eating to build muscle.
And while the AI response told us that olive oil is a healthy fat. It didn’t tell us another tip: you can double use olive oil to add extra calories easily. By using olive oil to cook first, and then adding a drizzle of olive oil after cooking, you can easily add extra calories to your meal without noticing it in the volume of food.
The same principle applies to the AI’s response, which listed seeds, nuts and avocado as healthy fat options. The AI response did not tell you how to add these options. You could just eat these items individually. You can also add seeds, nuts and avocados to a complete meal as toppings to easily increase calories without increasing the amount of food by much.
In addition, the AI response listed fruits as a high-fiber option. However, some fruits are higher in sugar than others, such as melons, grapes, pineapple and dried fruits. The AI response also does not mention that each person can respond to the same food with a different glucose response. The AI response listed some foods that are low in carbohydrates to add calories. However, it did not address the bigger picture. To gain muscle mass, you need a caloric surplus, and often this can mean you include foods that are not low in carbohydrates. You can pair foods that are not necessarily low in carbohydrates, but high in fiber, with a protein or fat to lessen the blood sugar spike.
Here at Afiya, we recommend patients use a CGM and work with our team to get an individualized understanding of how their body responds to different types of foods.
Finally, the AI response didn’t take into account what foods a person already eats, enjoys and has easy access to. So while the AI response is a good start, it is recommended to work with an expert to nail down the finer details that will impact your results.
- Eat calorically dense food that do not spike your blood sugar levels
- You can easily add calories by using olive oil to cook with and then add a drizzle of olive oil after the meal is cooked on top.
- You can also add toppings to meals to increase calories. Top your food with seeds, nuts, and avocado.
If you want more personalized support from experts (both real and AI) come join us at Afiya!
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