@Sandra Hdez Wow, sardines for breakfast, you are TOP

@Sofia Martinez So true, Sofia. Thank you for sharing. Have a great Sunday!

Sandra, not for the moment. I'll try to work on a translation, now that you mention it :)

@Rutger Diergaarde well put, the glycemic index is indeed quite a challenge. What I´ve seen with some of my patients was that even the foods with a high GI may be milder when they are eaten after a good portion of fiber. As you pointed out, white sugar, white flour (especially without a proper fermentation process) are quite prejudicial.

@Oliver Wing I have a saying: I miss the days when our worries were about heating honey :))). Basically, in a short sentence, raw honey has antioxidant, antimicrobial, anti-inflammatory and potential cardiometabolic benefits. When heating above 70 degrees Celsius, the enzyme activity reduces drastically: invertase/diastase can fall by up to about 98 %, which diminishes some of raw honey’s biological activity markers. And, on top, it forms hydroxymethylfurfural (HMF), a marker of sugar degradation. However, this process that I have just described is the pasteurization of honey so you already has the "toxicity" in the honey if you don't use raw honey. Formation of HMF and related products is part of sugar pyrolysis and Maillard reaction that I'm sure you heard of. So higher temperature and longer storage correlate with higher HMF levels. Which is what happens with supermarket pasteurized honey. What does it mean exactly? If you buy a jar of pasteurized honey that was on a supermarket shelf for more than 2 years, you will eat a high concentration of HMF (>1000 mg/kg). And if the honey comes in a plastic container, you'll eat some BPA and other stuff too. So, in conclusion, the HMF is not some mysterious poison that appears only when you heat honey; it is a normal process compound that shows up in almost every browned or baked food (bread crust and biscuits , roasted coffee, dried fruits and breakfast cerealsI. So, is heating honey “more toxic” than eating other everyday foods? Not really: adding honey to warm tea or using it occasionally in baking just adds HMF to a background that is already dominated by coffee, baked goods, dried fruits etc. My recommendation is : eat a moderate quantity of raw honey instead of sugar, add it to tea (let it cool first as you won't drink your tea with 100 degrees Celsius anyway).