The core idea behind Nonna Energia is simple: combine healthy fats (almonds), fiber (e.g., oat β-glucan or whole grains) and polyphenols (cacao/almond skins) so your post-meal curve is flatter and your energy lasts longer. This section breaks down the biology and the evidence—so you can use it like a precision breakfast or pre-work snack.

1) Fats slow gastric emptying and smooth the curve

Small amounts of fat before or with carbohydrate can slow gastric emptying and reduce the rate at which glucose appears in blood—attenuating the post-meal rise and raising GLP-1, a gut peptide linked to satiety and glycemic control [1]. Almonds specifically help blunt the glycemic impact when paired with carbohydrate foods [2].

2) Viscous fibers (oat β-glucan) reduce the spike

Viscous fibers like oat β-glucan thicken the intestinal contents, slow nutrient diffusion and can reduce postprandial glycemic and insulinemic responses [3]. The effect scales with viscosity (molecular weight/solubility): the “thicker” the gel, the stronger the impact on the curve [4]. That’s why pairing oats or whole grains with fats makes metabolic sense.

3) Polyphenols & cacao flavanols support vascular function

Cacao provides flavanols that support endothelial nitric-oxide signaling and improve flow-mediated dilation in human studies [5]—one reason cacao often feels like “calm focus” rather than a jolt. (It also contains theobromine, a gentler methylxanthine than caffeine at typical dietary doses.)

4) Whole-food matrix & nuts: beyond single nutrients

Real foods act as matrices: almonds bring MUFAs, natural fiber, vitamin E and polyphenols that together modulate digestion and absorption. Meta-analyses in people with impaired glycemic control suggest that tree nuts can improve insulin sensitivity(lower fasting insulin/HOMA-IR), even when long-term HbA1c doesn’t always shift in shorter trials [6]. In practice, replacing fast-acting carbs with nuts—or combining them wisely— is the lever that matters most.

Blueprint you can use

• Fast + Mid + Slow: Honey (fast) + a whole carb (mid: oats/wholegrain toast) + Nonna Energia (slow: almond MUFAs + fiber) — the same “3-speed” you loved in the Greek yogurt bowl.
• Timing: 20–30 minutes before training or at breakfast for a longer runway. Start with 1–2 teaspoons and adjust to feel.
• Add fiber for extra smoothing: oats or chia give more viscosity → gentler peak, steadier energy.

References

1. [1] Gentilcore D, et al. Dietary fat slows gastric emptying and attenuates postprandial glycemia (↑GLP-1). J Clin Endocrinol Metab (2006). Full text
2. [2] Josse AR, et al. Almonds reduce the glycemic impact of carbohydrate foods when co-ingested. Am J Clin Nutr (2007). PubMed
3. [3] Zurbau A, et al. Oat β-glucan reduces postprandial glycemic and insulinemic responses. Nutrients (2021). PMC
4. [4] Noronha JC, et al. Viscosity, molecular weight and solubility of oat β-glucan modulate glycemic response. Eur J Clin Nutr (2023). Nature
5. [5] Heiss C, et al. Cocoa flavanols & endothelial function / nitric oxide.Int J Cardiol (2006). PubMed
6. [6] Tindall AM, et al. Nuts and markers of glycemic control (lower fasting insulin / HOMA-IR). Am J Clin Nutr (2019). PMC

This article is for educational purposes and is not a substitute for medical advice.