Scientific research studies have not yet fully evaluated the efficacy of different types of post-fast meals on metabolic health in humans.
A handful of existing studies suggest that some people may experience an acute blood sugar spike, associated with insulin resistance, following a post-fast meal high in carbohydrates. However, this acute postprandial insulin resistance may be more likely to occur in individuals not accustomed to prolonged periods of fasting (16-24 hours). If you are new to fasting, you may want to break your overnight or longer fasts with meals low in glycemic index and high in fiber and plant fats (olives, nuts, seeds, avocado, coconut, etc.) After practicing intermittent fasting for several months, your body will likely experience different metabolic reactions to an influx of nutrients post-fast. IF generally leads to improved insulin sensitivity and lower blood glucose levels over time.