Tip 1: Cut down on sugar

The insulin spike caused by eating foods like white rice is even more dramatic when eating sugar itself. Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren’t filling.

Also watch out for “fat-free” products. Sugar is often used to replace the flavor that is lost when the fat is removed.

However, the greater concern with the insulin spike is not that it tells our body to start storing fat. This is because whatever we eat that we don’t burn up eventually gets turned into fat anyway. The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

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