10 Life-Changing Glucose Hacks: easy tricks that will change how you feel forever | Episode 3 of 18
Glucose Revolution・19 minutes read
Starting a meal with veggies can reduce glucose spikes by up to 75%, improving energy and hormonal balance. Avoid focusing on calorie counting and prioritize the quality of food to manage glucose levels effectively.
Insights
- Starting a meal with vegetables can reduce glucose spikes by up to 75%, creating a protective mesh in the intestine that slows glucose absorption.
- Focusing on the quality of food consumed rather than calorie counting is crucial for managing glucose levels, with savory breakfasts and vinegar-containing acetic acid being effective in stabilizing blood sugar levels.
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Recent questions
How can eating veggies first impact glucose levels?
Eating veggies first in a meal can reduce the glucose spike by up to 75%. This is because starting with veggies creates a protective mesh in the intestine, slowing down glucose absorption. This order of eating elements matters for regulating glucose levels, as it can significantly reduce symptoms like fatigue, sugar cravings, and hormonal issues associated with glucose spikes.
What should a savory breakfast include for stable glucose levels?
A savory breakfast should ideally include protein, fat, and minimal sweet components. This combination can stabilize glucose levels and improve energy throughout the day. By focusing on the quality of food consumed rather than counting calories, individuals can better manage their glucose levels and overall health.
How can vinegar impact glucose levels in the body?
Vinegar, containing acetic acid, slows down carb breakdown in the digestive system, reducing glucose levels in the bloodstream. Popular types like apple cider vinegar and white wine vinegar can be beneficial. However, it is important to avoid sugary balsamic glaze. Vinegar can be a helpful addition to meals to help manage glucose levels effectively.
What are some savory snack options to avoid sugar spikes?
Opting for savory snacks between meals can help avoid sugar spikes and maintain stable glucose levels. Choices like soft-boiled eggs with sea salt, Greek yogurt with unsweetened peanut butter, or cheese on toast can be excellent options. By combining protein, fat, and fiber in snacks, individuals can slow down glucose absorption and promote stable blood sugar levels.
How can muscle movement post-meal aid in glucose level management?
Engaging in muscle movement for 10 minutes within 90 minutes post-meal can help burn glucose and manage glucose levels effectively. Simple movements like calf raises activate muscles to absorb excess glucose, aiding in maintaining stable blood sugar levels. This practice, along with other dietary adjustments, can contribute to overall glucose level management and health.
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Summary
00:00
"Veggies First: Reduce Glucose Spikes by 75%"
- Eating veggies first during a meal can reduce the glucose spike by up to 75%.
- Glucose spikes can lead to symptoms like fatigue, sugar cravings, and hormonal issues.
- The order of eating elements in a meal matters for regulating glucose levels.
- Starting with veggies creates a protective mesh in the intestine, slowing glucose absorption.
- Adding a veggie starter before a meal can significantly reduce the glucose spike.
- A veggie starter should ideally make up about 30% of the meal volume.
- Stop focusing on counting calories and pay attention to the quality of food consumed.
- Calories don't indicate the health impact of food; focus on glucose levels instead.
- Having a savory breakfast can stabilize glucose levels and improve energy throughout the day.
- A savory breakfast should include protein, fat, and minimal sweet components.
14:32
"Managing Glucose Levels with Vinegar and Movement"
- Vinegar, containing acetic acid, slows down carb breakdown in the digestive system, reducing glucose levels in the bloodstream; popular types include apple cider vinegar and white wine vinegar, while avoiding sugary balsamic glaze.
- Capsules and gummies as vinegar substitutes lack effectiveness or contain sugar, but an alternative "anti-spike formula" with malberry leaf extract, lemon peel extract, cinnamon, and antioxidants can reduce glucose spikes by up to 40%.
- After eating, engaging in muscle movement for 10 minutes within 90 minutes post-meal helps burn glucose; simple movements like calf raises activate muscles to absorb excess glucose, aiding in glucose level management.
- Opt for savory snacks between meals to avoid sugar spikes; choices like soft-boiled eggs with sea salt, Greek yogurt with unsweetened peanut butter, or cheese on toast can help maintain stable glucose levels.
- Combining carbs with protein, fat, and fiber slows down glucose absorption; adding items like Greek yogurt to chocolate cake or almonds to cookies can mitigate glucose spikes, promoting stable blood sugar levels.
