Blood sugar spikes after meals can strain the body, raising the risk of insulin resistance, type 2 diabetes, and heart disease over time. While diet is important, research shows that light activity after eating can significantly reduce these spikes by helping muscles absorb glucose from the bloodstream. French biochemist Jessie Inchauspé, widely known as the Glucose Goddess, recently shared on Instagram a simple, science-backed exercise that requires no gym or equipment. This easy routine can help stabilise blood sugar, boost energy, and support overall metabolic health, making it a practical habit for anyone looking to manage post-meal glucose naturally.
Why calf raises after meals work for blood sugar control and how to do it right
The soleus muscle acts like a “glucose sponge” because it draws sugar from the blood for energy, even without high-intensity effort. Activating this muscle after a meal helps reduce postprandial glucose levels, preventing sharp spikes that lead to energy crashes and metabolic stress.
In her Instagram reel, Jessie suggests doing calf raises for 5–10 minutes immediately after meals. This simple move activates the soleus muscle in your lower legs, a muscle that is especially efficient at using glucose for energy, even at low-intensity levels.Here’s how to do it:
1. Stand or sit with your feet flat on the floor.2. Slowly lift your heels off the ground, rising onto your toes.3. Lower your heels back down and repeat at a steady pace for 5–10 minutes.The beauty of calf raises is that they’re low impact, convenient, and can be done anywhere, while brushing your teeth, cooking, or even sitting at your desk.
Health benefits of calf raises after meals
1. Reduces blood sugar spikesBy encouraging glucose uptake into muscle cells, calf raises help flatten the post-meal blood sugar curve, reducing the risk of long-term complications like type 2 diabetes.2. Improves metabolic healthRegularly performing this exercise can boost insulin sensitivity, making your body more efficient at handling carbohydrates.3. Supports heart healthLowering post-meal glucose spikes also reduces cardiovascular stress. Combined with improved circulation from light movement, it supports overall heart health.4. Aids digestion and energyMoving after meals prevents sluggishness, promotes better digestion, and helps maintain steady energy levels throughout the day.5. Accessible for everyoneNo need for gym equipment or workout clothes. You can do it at home, at work, or even while seated.
Additional tips for best results
- Start with 5 minutes after each main meal and gradually build to 10 minutes.
- Pair this with balanced meals rich in protein, fibre, and healthy fats to further support stable blood sugar.
- If calf raises feel uncomfortable, consider gentle walking or seated soleus presses as an alternative.
Why calf raises works after meals: Study
A growing body of research, including studies published in Diabetes Care and other metabolic journals, confirms that post-meal muscle activation can significantly reduce glucose spikes. Jessie’s advice is rooted in these findings, making it an easy yet powerful lifestyle habit.
Frequently Asked Questions (FAQs)
Q. Why do blood sugar spikes happen after meals?Blood sugar spikes occur when carbohydrates from food break down into glucose and enter the bloodstream faster than the body can process them.Q. How does exercise help lower blood sugar after eating?Physical activity stimulates muscles to take up glucose from the blood, reducing post-meal spikes and improving insulin sensitivity.Q. Why calf raises instead of other exercises?Calf raises target the soleus muscle, which is highly efficient at using glucose for energy, even at low intensity and without heavy exertion.Q. How long should I do calf raises after a meal?Jessie Inchauspé recommends 5–10 minutes immediately after finishing your meal for the best results.Q. Can walking after meals have the same effect?Yes, light walking can also reduce blood sugar spikes, but calf raises are a convenient alternative if you can’t leave your space.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | What is osteoporosis: Warning signs, causes, treatment and prevention tips
