If you're looking to reverse insulin resistance, managing your carb intake is essential. Drastically reducing carbs can be very effective, but it's understandably not a sustainable choice for everyone. The good news is that you don't have to make extreme changes to see improvements. Small, strategic adjustments can make a big difference in managing blood sugar and reversing insulin resistance.

Here are 6 ways to be smart about carbs and avoid blood sugar spikes:

#1 DON’T EAT THEM NAKED

"Eating carbs naked" means having them on their own – think a bowl of cereal or a glass of juice. These isolated carbs cause your blood sugar to rocket up and your insulin to follow suit. But don't worry! Pairing carbs with protein or fat slows the release of glucose into your bloodstream, preventing that spike. So, add some almond butter to your pear for a more blood-sugar-friendly snack.

#2 COOK AND COOL THEM

Did you know that you can lower the blood sugar impact of starchy foods like rice or potatoes by simply cooking them and then cooling them before eating? When starchy foods cool, a portion of the starch converts to resistant starch, which doesn't get broken down into sugar. Less digestible starch means less of a blood sugar spike! And you can reheat the food – the resistant starch remains.

#3 DON’T DRINK THEM

Refined carbs hidden in sodas and fruit smoothies are a blood sugar nightmare. Choose the whole fruit over juice whenever possible to avoid the rapid sugar rush and subsequent crash.

#4 EAT THEM LAST

Eat your protein, fats, and non-starchy veggies before you dive into the carbs on your plate. Research shows that this simple order-of-operations change can significantly reduce insulin levels after eating. Protein is key here, having a greater impact on blood sugar regulation than just adding fiber or fat. Plus, protein is important for overall health, satiety, hormone function, and muscle maintenance.

#5 ADD SOME VINEGAR

From salad dressings to diluted apple cider vinegar drinks, including vinegar in your meals can help improve glucose uptake into your muscles. Studies have shown it can increase insulin sensitivity by up to 34%! Take diluted apple cider vinegar before your meal for the greatest effect.

#6 MOVE YOUR BODY

When you move your body before or after a carb-containing meal, you help use up that glucose for energy rather than storing it. Aim for a brisk walk for optimal results – no need for an intense gym session.