Glucose Balancing Lifestyle Practices

1. Add Vinegar (or Pickles)

Drinking 1 to 2 tablespoons of apple cider vinegar just before your meal has been shown to lower post-meal glucose spikes by up to 34%. Studies show additional benefits such as lower HgA1c, cholesterol and waist-to-hip ratio when continued for greater than 2 months. Vinegar can be consumed mixed with a small amount of water or used in salad dressing. Eating pickled vegetables may also reduce your blood glucose response to your meal.

2. Cool Cooked Starches First

Cooked foods like pasta, rice, legumes when cooled in the fridge  (minimum 12 hours) converts the carbohydrates to a complex resistant starch (which acts like a prebiotic). If this is then consumed cold or reheated up to 130C you can lower your glucose response by almost 20% compared to eating these foods without cooling.

4. Eat Starch Last

Blood glucose also responds to the order in which we eat protein, starch and fiber.  One study showed that compared to eating starch first (or at the same time) eating starch last reduced post-meal blood glucose by 73% and insulin levels by 48%!  So plan to eat fiber/vegetables (like salad) first, then eat protein - and finally, eat starch last.

5. Cook Foods Al Dente

Cooking foods for longer increases the rise in blood glucose. Shorter cooking times, like al dente pasta, help control glucose spikes.

The amount of liquid used when cooking starches also affects glucose response. Using a 2:1 water-to-rice ratio leads to 10-20% lower glucose response compared to 3:1 or 4:1 ratios. To improve glucose response, use less liquid when cooking rice and pasta.

6. Eat During Daylight Hours

Glucose control is best during daylight hours and is poorer at night. That means that you can have 20-30% higher  glucose spikes at night to the same meal you eat during the day. If you need to eat at night, increase proportion of protein, fat and fiber and reduce starch.

7. Eat Fiber First

Soluble fibers such as psyllium husk fiber, ground flax seeds and glucomannan fiber (from konjac root) have consistently shown benefit in reducing glucose spikes following a meal. These fibers slow down the emptying of food from the stomach and slow the absorption of glucose from the intestines into the bloodstream. Although soluble fibers are found in everyday foods, they are often prepared as supplements like capsules or powders to make them more convenient to take, thus enhancing their therapeutic effects.

These fibers are inexpensive and easy-to-find and have many additional health benefits. Glucomannan fiber has been shown to reduce post-meal glucose spikes by 20-50% in people with and without diabetes. Similar to other soluble fibers, with continued use, this fiber also lowers cholesterol, helps with weight loss and improves bowel regularity.

In order to benefit from the glucose spike-lowering effects, take fiber just before Soluble fibers absorb water so remember to drink extra water each time you take it. And introduce fibers slowly: start with a small amount and increase slowly to recommended doses to avoid indigestion.

Each person responds differently to fiber, depending on gut health, gut flora and personal preferences. In my clinical experience, you may have to try several different types of fiber to find which works best for your blood glucose and gut. Speak to your health practitioner if you’ve reacted to fibers in the past as this may be a clue that gut flora imbalances may need to be addressed. In the meantime, there are specific types of fibers that will likely be better tolerated.

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Murillo S, Mallol A, Adot A, Juárez F, Coll A, Gastaldo I, Roura E. Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review. Front Nutr. 2022 Nov 10;9:1025993. doi: 10.3389/fnut.2022.1025993. PMID: 36438742.

Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH. The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial. Front Clin Diabetes Healthc. 2023 Nov 13;4:1288786. doi: 10.3389/fcdhc.2023.1288786. PMID: 38028980.

Vuksan, V. et al. (2008). "Beneficial Effects of Viscous Dietary Fiber from Konjac-Mannan in Subjects with the Insulin Resistance Syndrome: Results of a Controlled Metabolic Trial." Journal of the American College of Nutrition.

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