Welcome back to Part 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.
My 4-Part Meal Formula for Better Blood Sugars:
- Protein (~25% of your plate). 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.
- Fiber (~50% of your plate). Optimally this will come from plants (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.
- 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.
One more tip to throw in the mix? Does food order impact your blood sugar? Maybe…⠀
Among the sneaky things that raise your blood sugar levels, the order of ingredients you eat at your meal can make a difference. Research from Weill Cornell Medical College tested what happened when participants ate the same meal on different days but alternating what macro they ate first.⠀
First, they ate carbs, followed by protein, vegetables, and fat; another day they ate the protein, veggies, and fat first, followed by the carbs.⠀
Both glucose and insulin were lower when they ate the carbs last. Researchers say eating the carbs after the other foods may slightly reduce the time it takes to convert the carbs into glucose, preventing a spike after a meal.⠀
Read More: Better Fasting Blood Sugars