Metabolic Health 1 MIN READ

How to combat insulin sensitivity?

Written by Team Ultrahuman

Jun 12, 2024
Patch Workout

Walk after a meal

Walking for at least 10-15 minutes after a meal is shown to reduce your glucose spikes post a meal. Since walking relies on aerobic metabolism, which draws upon glucose in combination with fatty acids and protein in the body, you burn glucose at a moderate rate to curb a spike in glucose production without triggering its production further.

Exercise before a meal

Moderate to High-Intensity workouts before a meal have been shown to result in a lower glucose response. With regular exercise, your body becomes more insulin-sensitive, which means that your glucose response will be better than usual.

Add more complex carbs to your meal

Complex carbs could include whole food grains like quinoa, buckwheat, and whole wheat items. These do not spike your glucose.

Add more fiber and protein to your meal

Adding fiber and protein to your meal creates the hypercompensation effect that smoothens the glucose response curve.

Fermented foods

Fermented foods like sourdough bread might have a slightly better glucose response than their non-fermented versions.

ACV Hack

Drinking 1 tbsp of apple cider vinegar pre-meal will smoothen the glucose crash.

Eat your meals early in the day

Meals eaten late at night or just before sleep will be metabolized slowly and keep your glucose levels high for a longer time.

Experiment with reduced portion size

Try reducing the portion size, as that might help you achieve a more stable glucose response.

Food sequencing

The sequence of foods sorted by a lower probability of glucose spike is → Fiber > Fats > Protein > Carbs > Simple Sugar. Eat your meals in the above sequence to improve the glucose response.

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