Tricks to reduce glucose spikes

Audition (3:20)

Trick 1: Eat your meals in the right order!

To minimize the glucose spike of meals, the correct order for meals is:

I. Fiber, II. Protein and fats, III. Starches and sugars.

Trick 2: Vegetable appetizers

Vegetable appetizers reduce the glucose spike of the next meal.

The goal is for the vegetable appetizer to make up about 30% of the meal.

Trick 3: Stop counting calories!

Counting calories does not necessarily improve health outcomes.

And not all calories are equal: calories from fructose are more harmful than those from glucose.

Trick 4: Savory breakfast

A savory breakfast consists of protein (the centerpiece), fat, fiber (if possible), optional starches, and nothing sweet except for optional whole fruit (just for flavor).

Trick 5: Eat any sugar, it's all the same

All sugars are made up of glucose and fructose.

They all have the same effect on our bodies, so choose the one you like.

Berry-fruity, creamy dessert with allulose – a natural, low-calorie sugar substitute recommended for diet and ketogenic lifestyles

Tip 6: Choose dessert instead of sweet snacks!

If we want to eat something sweet, it is better for our blood sugar levels to have it as a dessert after a meal than as a snack between meals.

13+1 winning, creative, ketogenic dessert recipes

Trick 7: Use vinegar!

Vinegar can be consumed in a tablespoon in a glass of water (with a straw) or as a salad dressing, ideally 10 minutes before meals.

This reduces the glucose spike of the meal by up to 30% !

Trick 8: Move after eating!

After a meal, whenever you can, use your muscles for at least 20-30 minutes to reduce the glucose spike of the meal.

Examples: cycling, walking, squatting, tidying up, climbing stairs, etc.

Trick 9: If you have to snack, choose something salty!

Sweet snacks provide pleasure, salty snacks provide energy.

Salty snacks (seeds) contain protein, healthy fats, and fiber.

Trick 10: “Dress up” your carbs

“Dressing” carbohydrates means adding protein, fat, or fiber to starches and sugars.

This reduces the rate of glucose absorption in our body.

Source

Jessie Inchauspé: Glucose Revolution

Implementing these small changes is less strenuous than following any diet, and the long-term effects exceed all expectations.