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The Glucose Hacks
Hack 1: Eat foods in the right order
The right order to eat our food in to minimize a meal’s glucose spike is: 1) Fiber, 2) Protein and fats, 3) Starches and sugars.
Hack 2: Veggie starters
Veggie starters reduce the glucose spike of the meal that follows them. The objective is for the veggie starer to makeup about 30% of the meal.
Hack 3: Stop counting calories
Counting calories doesn’t necessarily improve health outcomes. And not all calories are equal: calories derived from fructose are more detrimental than those from glucose.
Hack 4: Eat foods in the right order
A savoury breakfast is composed of protein (the centerpiece), fat, fiber (if possible), optional starches, and nothing sweet except optional whole fruit (just for taste).
Hack 5: Have any type of sugar, they’re all the same
All sugar is made of glucose and fructose. They all have an impact on our body, so have the one you prefer.
Hack 6: Pick dessert over a sweet snack
If we want to eat something sweet, it’s beter for our glucose to have it as desser after a meal than as a snack between meals.
Hack 7: Vinegar
Vinegar can be taken as 1 tablespoon in a tall glass of water (with a straw), or as a salad dressing, ideally up to 20 minutes before a meal. This reduces the spike of your meal by up to 30%.
Hack 8: After you eat, move
After your meals, when you can, use your muscles for 10 minutes to reduce the glucose spike of the meal. Examples: walking, tidying your house, doing calf raises, etc.
Hack 9: If you have to snack, go savoury
Sweet snacks give us pleasure, savoury snacks give us energy. Savoury snacks include proteins, healthy fats, and fiber.
Hack 10: Put “clothes” on your carbs
Putting “clothes” on our carbs means adding protein, fat, or fiber to starches and sugars. This reduces the speed of glucose absorption in our body.
Hack 11: Take Anti-Spike
Take 2 Anti-Spike capsules before your meal of the day highest in starches or sugars. This will reduce the spike of your meal by up to 40%.