Ten Hacks to Flatten Your Glucose Curves (without Spiking your Insulin)

Continuous glucose (blood sugar) spikes can wreak havoc on your health by making you sluggish and overweight and leading to insulin resistance, type 2 diabetes, liver disease, and eventually heart disease. Most of us spend much of our day in or recovering from high glucose spikes brought on from eating too many carbohydrates and sweets. Don’t worry though, we’ve got some hacks for you!

1. Eat Foods in the Right Order (fiber, then protein and fats, then starches and sugars)

2. Add a Green Starter to all your Meals (fiber in veggies will slow your glucose uptake)

3. Stop Counting Calories (savory calories do less damage than sweet ones; larger meals are often better than continual snacking)

4. Eat a Savory Breakfast (eggs or even last night’s leftovers will help you avoid usual daily glucose rollercoaster)

5. Consume Any Sugar Sparingly (all sugars are basically the same and cause problems: glucose causes insulin spikes, but fructose taxes the liver)

6. Don’t Eat Sweets on an Empty Stomach (eating a dessert after your meal may cause little to no spike if eaten at the end of a meal that contained fiber, fat, and protein)

7. Move After you Eat (after 20 mins, find an opportunity to go for a walk for 10-20 mins or do squats or weight lifting or some movement) My Favorite Hack :-)

8. Pick a Savory Snack if you Must Snack (veggie sticks & hummus, cheese & crackers, small Greek yogurt with berries--also a little sweet!)

9. Don’t Eat Naked Carbs (combine your carbs—starches and sugars—with fat, protein, or fiber to slow and lessen the glucose spike such as almond butter on your bagel)

10. Take Vinegar Before Meals (either dissolve cider vinegar into hot water before a carb-heavy meal or add balsamic vinegar it to your starter salad)

**Content provided for educational and informational purposes only. It is derived from Jessie Inchauspe’s Glucose Revolution book. It is not to be considered medical advice.**