Here are 7 tips you can try to improve your glucose response today!
1. Eat your carbs last
2. Keep carbs low at breakfast
3. Have vegetables with every meal
4. Don’t drink your fruit
5. Give your carbs a buddy
6. Take a walk after your meal
7. Try some ACV!
1. Eat your carbs last
Did you know eating the fats and proteins on your plate before carbs may actually reduce your glucose response compared to eating carbs first? Studies show eating carbohydrates last in a meal of carbs, fats, and protein results in lower variability and lower post-meal glucose levels, which are associated with better health outcomes.
This also means your parents were right, always eat dessert last and not on an empty stomach!
2. Keep carbs low at breakfast
This tip will depend on your lifestyle and when your workout, but research shows that people who have a higher fat, lower carb breakfast (like eggs or avocado) in the morning have lower glycemic variability throughout the day and spend less time with elevated glucose levels. A breakfast higher in healthy fat and protein has been shown to provide greater satiety (feeling full) during the day when compared to a breakfast high in carbs.
3. Have vegetables with every meal
Not only are whole fruits and vegetables packed with micronutrients, they a great source of fiber. In one study, simply being instructed to eat vegetables before carbs improved glycemic control of the subjects.
Research suggests this may be because your stomach empties slower with more fiber, leading to a lower rise in glucose after your meal. Remember to try and favor lower starch vegetables when possible.
4. Don’t drink your fruit
Just like the above examples showed, fiber plays a key role in the body and whole fruit is a great source of fiber and micronutrients. Juice is mostly natural fruit sugars and water from the fruit. Without the healthy pulp or fiber, you could experience a rapid rise in glucose, which is unhealthy for you. Eat your fruit, don’t drink it.
5. Give your carbs a buddy
Carbs can be a healthy part of any diet but, when eaten alone, they cause a more dramatic glucose response.
So give your carbs a buddy! One study found simply adding peanut butter to a high-carb meal was enough to significantly decrease the glucose response.
Having toast? Add an avocado. Love granola? Add some yogurt.
6. Take a walk after your meal
We all know that exercise is one of the cornerstones to improving metabolic health and overall wellbeing. Specifically going for a walk or doing some light activity approximately 30 minutes after your meal is a great way to help your body efficiently process your meal while keeping glucose peaks lower.
7. Try some ACV!
Vinegar consumption, particularly apple cider vinegar (ACV) has a positive effect on your glucose response. Consider adding a fresh, no sugar vinegar-based dressing to your salad prior to meals. Alternatively, you can drink a tablespoon diluted in water to soften the blow from a higher-carb meal.
Remember, nobody is perfect and you don’t have to do all of these at once. Implementing one change at a time is a sustainable and effective way toward positive change 🙏