Glucose Management Tips

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Eat foods in the right order

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The right order to eat food to minimize a meal’s glucose spike is: 1) Fiber, 2) Protein and fats, 3) Starches and sugars.

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Veggie starters

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Veggie starters reduce the glucose spike of the meal that follows them. They should make up about 30% of the meal.

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Stop counting calories

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Counting calories doesn’t necessarily improve health outcomes. Calories from fructose are more detrimental than those from glucose.

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Savoury breakfast

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A savoury breakfast includes protein, fat, fiber, optional starches, and nothing sweet except optional whole fruit.

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Have any type of sugar, they’re all the same

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All sugar is made of glucose and fructose, having the same impact on the body.

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Pick dessert over a sweet snack

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It’s better for glucose levels to have dessert after a meal rather than a sweet snack between meals.

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Vinegar

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Taking 1 tablespoon of vinegar in water or as a salad dressing before a meal can reduce the meal's glucose spike by up to 30%.

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After you eat, move

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Use muscles for 10 minutes after meals to reduce the glucose spike. Activities include walking, tidying, or calf raises.

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If you have to snack, go savoury

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Savoury snacks provide energy and include proteins, healthy fats, and fiber.

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Put “clothes” on your carbs

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Adding protein, fat, or fiber to starches and sugars reduces the speed of glucose absorption.