Insulin spikes are sudden increases in insulin levels after a high-carb meal, which can affect your long-term health. Here are seven effective ways to keep insulin levels stable and protect your well-being.
Reduce refined carbohydrates and sugars.
Reducing consumption of foods with a high glycemic index—such as white bread, sweets, and soft drinks—prevents sudden increases in glucose and insulin.
Include foods with a low glycemic index.
Eating legumes, oats, non-starchy vegetables, and fruits with skin helps stabilize glucose after meals.
Take a spoonful of vinegar before eating.
Apple cider vinegar reduces glucose and insulin spikes by up to 30% by inhibiting alpha-amylase
Increase your intake of soluble fiber.
Fiber-rich foods such as oats, legumes, and fruits allow for a slower release of sugar into the bloodstream.
Exercise after eating
Walking for 15 minutes after eating activates muscles and helps insulin transport glucose more efficiently.
Add cinnamon to your food.
This spice can reduce fasting glucose by up to 29% by improving insulin sensitivity.
Hydrate with water, not sugary drinks
Drinking enough water optimizes glucose filtration by the kidneys and prevents excessive concentrations in the blood.
Incorporate healthy fats and lean proteins.
Avocado, nuts, fish, or chicken combined with a balanced dish slows digestion and reduces glucose spikes.