When it comes to improving body chemistry as it pertains to blood sugar and insulin, Training and Exercise is king. The secret to indulging on foods that do not regulate blood sugar well is simple, work hard first. The quickest way to immediately improve your insulin sensitivity is to train at a high intensity that is safe for your situation. Do this every day and you will be well on your way towards improving your blood sugar and many other health markers.
The complexity lies in the definition of “training hard.” The stimulus has to be great enough in order to begin depleting energy storage from muscle (glycogen,) and successfully bring receptors up to the muscle surface. When this happens, excess carbohydrate uptake occurs primarily at muscle cells and not fat cells. Resistive compound exercises trained to an appropriate intensity for that specific individual works best. Everybody is unique and has different risks to consider. It is impossible to state the proper intensity exercise for every situation, so it is important to use your best judgment, or better yet the judgment of a qualified professional.
*The exact way to this optimally is outlined in the revolutionary book, Do This, Eat That available at Amazon.com, CampoTrained.com, and the Riverwalk Athletic Club.
If you do not have a particularly unique situation, then simply pick a compound lower body, pushing or pulling exercise and train it hard before consuming foods high in carbohydrates. Do this consistently and you will improve your blood sugar and other health markers quicker than anything else you can do. It is that easy.