Key takeaways:
- Eating food in the right order (veggies first, then protein/fats, then carbs) can reduce glucose spikes by up to 75%.
- Having a savory, protein-rich breakfast instead of sugary foods prevents energy crashes and cravings.
- Stop counting calories - focus on food quality to regulate glucose levels for better health.
Eating Food in the Right Order #
If you eat the veggies first during a meal then the proteins and the fats and then the carbs, you can reduce the glucose spike of your meal by up to 75%. [1]
- Eat veggies first to create a fiber mesh that slows glucose absorption
- Then eat proteins and fats
- Leave starches, sugars and desserts for last
The Veggie Starter Hack #
- Eat a plate of veggies (raw, cooked, with dressing) before your main meal
- The veggie fiber will blunt the glucose spike from the rest of the meal
- Aim for the veggie starter to be 30% of the total meal volume
Stop Counting Calories #
- Calories don't indicate the nutritional value of food
- Two meals with the same calories can impact glucose levels very differently
- Focus on food quality over calorie amount to regulate glucose
- This naturally reduces cravings, hunger and promotes fat burning
Have a Savory Breakfast #
- Sweet breakfasts like cereal, pastries and juice cause a huge morning glucose spike
- Build your breakfast around proteins like eggs, yogurt, nuts or meat
- Add healthy fats and limited starches if desired
- Avoid anything sweet except whole fruit
All Sugars Are Equal #
- Don't be fooled by "healthy" sugar marketing - they all spike glucose
- Whether honey, maple syrup or white sugar, sugars are for pleasure not health
Dessert Over Sweet Snacks #
- Having sugar between meals on an empty stomach leads to crashes and cravings
- Instead, have sugary treats as dessert after a meal to blunt the glucose spike
The Vinegar Hack #
- 1 tbsp vinegar in water before a meal can reduce the glucose spike by 30%
- The acetic acid in vinegar slows carb digestion
Move After Eating #
- Do 10 minutes of movement like walking within 90 mins after a meal
- Muscle contractions burn glucose, reducing blood sugar levels
Go Savory for Snacks #
- Avoid sugary snacks between meals
- Choose savory protein/fat snacks like eggs, yogurt or cheese if hungry
"Dress" Your Carbs #
- Never eat starches or sugars "naked" - add protein, fat and fiber
- The extra nutrients will slow down the release of glucose
By implementing these 10 glucose hacks, you can regulate your blood sugar, avoid energy crashes, reduce cravings and optimize your overall health.
Summary for: Youtube
last updated: