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How to optimize high crash foods for better metabolic health

Written by Team Ultrahuman

Jun 11, 2024
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Understanding high crash foods

High-crash foods give you a steep glucose crash, which is not good for your metabolic health. These crashes can lead to subsequent hunger and overfeeding and/or cause lethargy.

Strategies to optimize high crash foods

  • 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 fibre and protein to your meal. This 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.
  • Hack: Drinking 1 tbsp of apple cider vinegar pre-meal will smoothen the glucose crash
  • The sequence of foods sorted by a lower probability of crash responses is → Fiber > Protein > Carbs > Simple Sugar. Eat your meals in the above sequence to improve the glucose response.

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