Tricks to reduce glucose spikes
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Trick 1: Eat foods in the right order!
To minimize glucose spikes from meals, follow this order: first, fiber-rich vegetables (e.g., salad, broccoli), then protein and fats (e.g., meat, eggs, avocado), and finally starches and sugars (e.g., potatoes, dessert).
- I. Fiber
- II. Protein and fats
- III. Starches and sugars
This order slows down carbohydrate absorption, resulting in a smaller blood sugar rise.
This method is particularly useful for keto dieters because fiber and protein act as a "buffer," reducing the insulin surge.
Trick 2: Vegetable starters
Fiber-rich vegetable starters significantly reduce post-meal glucose spikes by slowing down carbohydrate absorption.
Start every main meal with a generous portion of vegetables – this should be about 30% of the meal (e.g., 150-200g of salad, steamed broccoli, or spinach drizzled with avocado oil).
Trick 3: Stop counting calories!
Calorie counting is often counterproductive because it ignores the qualitative differences in nutrients, thus not guaranteeing better health outcomes.
Not all calories are equal: energy from fructose can cause fatty liver and insulin resistance, while those from fats are gentler on blood sugar regulation.
For keto dieters, this is liberating (a relief): focus on macronutrients (carbohydrates, proteins, and fats – in a ratio of 5-10% carbs, 20-30% protein, 60-75% fat) and the glycemic index, instead of a calorie limit.
Trick 4: Savory breakfast
A savory breakfast – with protein (e.g., eggs, bacon), fat (avocado, butter), fiber (vegetables), and minimal starch – stabilizes daily blood sugar levels by avoiding the insulin surge from sweet tastes.
It should contain nothing sweet, except perhaps whole fruit (e.g., berries) for flavor – this is an ideal start to a keto diet, preventing morning glucose spikes and the subsequent all-day "glucose rollercoaster."
Example: Omelette with spinach, bacon, and avocado.
Trick 5: Consume any sugar, they are all the same except allulose
All sugars consist of glucose and fructose.
Glucose-based sugars cause a rapid rise in blood sugar, fructose-based sugars cause liver damage.
Thus, all types have a bad effect on our bodies.
Therefore, choose the one you like best. (If you "must" eat sugar)
Trick 6: Choose dessert instead of sweet snacks!
If you crave something sweet, from a blood sugar perspective, it's better to consume it after a meal, as a dessert, rather than as a snack between meals.
This results in a smaller glucose spike because the earlier nutrients (fiber, proteins) moderate the effect of carbohydrates.
Trick 7: Use vinegar!
Mix a tablespoon of vinegar in a glass of water, or use it as a salad dressing – ideally 10 minutes before a meal.
This can reduce post-meal glucose spikes by up to 30%, slowing carbohydrate absorption, making it an excellent blood sugar-stabilizing trick in a keto diet.
Example: Apple cider vinegar + water in the morning, or a balsamic vinegar-olive oil mixture on salad.
Trick 8: Move after eating!
Immediately after eating, whenever you can, move and use your muscles for at least 20-30 minutes – this significantly reduces glucose spikes because muscles use glucose from the blood for energy.
The more intense and prolonged the activity, the greater its beneficial effect.
Examples: walking, cycling, squatting, climbing stairs, or even tidying up – this stabilizes blood sugar levels, avoiding energy fluctuations.
Trick 9: If you need to snack, choose savory!
Sweet snacks provide short-term enjoyment but cause high glucose spikes, while savory ones provide stable energy.
Choose nuts (e.g., almonds, walnuts) which contain protein, healthy fats, and fiber – ideal for a keto diet, as they help avoid the "blood sugar rollercoaster."
Example: A handful of salted almonds or pumpkin seeds in the afternoon.
Trick 10: "Dress up" carbohydrates
"Dressing up" carbohydrates means adding protein, fat, or fiber to starches and sugars.
This slows down glucose absorption in the body, mitigating blood sugar spikes.
Source
Jessie Inchauspé: Glucose Revolution
Implementing these small changes is less burdensome than adhering to any strict diet, and their long-term effects surpass all expectations.
