Wearable Tech 1 MIN READ

Managing high crash & high time over target foods

Written by Team Ultrahuman

Jun 12, 2024

These types of foods cause a high crash in blood glucose and also keep your glucose levels over the target range for more than 60 mins.

Crashes can lead to subsequent hunger and overfeeding or might cause lethargy. Staying above the target range (70-110 mg/dL) for a long time means that your body takes a long time to bring your glucose levels back to the target range, which is not considered ideal.

Tips to reduce crashes

  • Add more complex carbs to your meal: Complex carbs could include whole food grains like quinoa, buckets, and whole wheat items. These do not spike your glucose.
  • Add more fiber 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 are → [Fiber > Protein > Carbs > Simple Sugar]. Eat your meals in the above sequence to improve the glucose response.

Tips to reduce time over target

  • Eat your meals early in the day: Meals eaten late at night or just before you sleep will be metabolized slowly and keep your glucose levels high for a longer time.
  • For specific foods in the score range of (6-8), try experimenting with reducing the portion size, as that might help you achieve a better food zone score.
  • Movement: Right after a meal, going for a brisk walk will help you dispose of the extra glucose.

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