Welcome back to Pt 2 of the series, “How to Improve Fasting Blood Sugar Levels.” Last week I highlighted 5 ways to support insulin sensitivity or more so, help reduce insulin resistance and I am going to piggyback off that today and share an ideal formula for how to make balanced meals.
To Improve Fasting Blood Sugar Levels, One Must Create Balanced Meals
What is a blood sugar balancing meal? Below I have outlined a formula to keep with you when you create a meal or forecast meal ideas for the week ahead. Healthy eating starts at the grocery store, and your shopping cart should reflect your plate in regards to the volume of produce, healthy proteins, fats and foods dominant in carbs.
Fuel with 4:
- Fiber. Optimally this will come from produce (fruit, veg, starchy vegs, non-starchy vegs, and intact grains) and fill 50% of your plate. This can be fruit, vegetables, or even fiber powder, like the one I use in my morning smoothie.
- Protein. To improve the bioavailability of amino acids, which help with repair, tissue growth, brain chemicals/neurotransmitters, satiety, and long-term wellness, opt for an animal source (poultry, beef, game meats, eggs) or seafood. your hand is the best measurement for portion. Use a palm-sized portion at each meal. If you are curious about a smoothie, I opt for a few protein powders, and one I always include is bone broth/collagen for its anti-inflammatory benefits. This salted caramel flavor has been my most recent fav.
- Fat. Healthy fats (not the man-made margarine/seed oils) provide satiety in a meal and help stabilize blood sugar levels. Enjoy the array of healthy fats including avocado, nuts/seeds, coconut, butter, olives, and olive oil.
- Greens. Our bodies crave the nutrients in green food. Show your cells some love by having something green at each meal. Yes, avocado, sprouts, matcha tea all go well with breakfast, and frozen zucchini is a staple in my smoothie.
Above all, make sure you have pleasure on your plate. Blood sugar control isn’t about eating perfectly. It’s about having satisfaction with your meals and including mostly real, whole foods.
Read More: Better Fasting Blood Sugars