Today we see some tricks that we can try to implement to increase our insulin sensitivity, which can also help us to better manage the carbohydrates in the diet. If, for example, a carbohydrate-based meal fails to satisfy us, if we frequently crave sweets, and we eat carbohydrates in an uncontrolled way, these small tricks can help us avoid worsening the situation.

INSULIN SENSITIVITY, HOW TO INCREASE IT?

1) Cycle carbohydrates: try to make a day in which you associate carbohydrates with each meal such as wholemeal bread, pasta or rice or cereals, potatoes. A day where you limit carbs to one meal plus two fruits and a third day where you avoid carbs but limit yourself to fruits. After a week or so, it should be easier to consider the carbohydrates of the first day as “many”, and to be better at managing the sense of sweet hunger.

2) Walk: walking is an activity that reduces stress and improves metabolism, therefore it is recommended for all people who tend to get fat, get stressed and in particular have problems regulating themselves with carbohydrates.

3) Use spices with a hypoglycemic action: spices such as cinnamon and cloves but also curry and cumin help us to lower blood sugar, and therefore also to better regulate the action of insulin. Read this article to find out more. 

4) Increase the satiety index of carbohydrates:  carbohydrates are less satiating than proteins, so you can try to make them more filling, rather than just noticing that the bread or biscuits go away which is a pleasure. Let’s see how:
a) adding more vegetables to carbohydrate-rich meals, such as the classic pasta or rice dish with twice as many vegetables. b) preferring whole foods, if well tolerated: for example, oats and pseudocereals such as buckwheat are wholemeal and are also well tolerated by those suffering from swelling of the stomach, but of course, wholemeal pasta or rice is also fine. c) preferring hydrated foods: