Tips for Balancing Blood Sugar
Keeping blood sugar levels normal and steady throughout the day can have a variety of benefits, including keeping you alert and energized, improving sleep, preventing excessive cravings, and lowering your risk for diabetes. Follow these tips to help keep your blood sugar well-balanced.
Mealtime routine:
Before meal: aim for your plate to be 50% vegetables, 25% protein, and 25% carbohydrates. Consuming something with vinegar before a meal may also help to flatten the post-meal blood sugar curve, such as a salad with olive oil & vinegar or a glass of water with 1 T apple cider vinegar.
During meal: consume foods in this order for better blood sugar balance: vegetables -> protein -> carbohydrates (pro tip: aim to always complement carbs with protein & fiber - this includes snacks as well)
After meal: 10-15 minutes of post meal movement has been shown to help flatten the blood sugar curve
Suggested swaps to lower carbs and increasing nutrition:
Pasta swap: bean pastas (edamame, chickpea, red lentil)
Benefits: With 13 grams of fiber and 25 grams of plant-based protein per serving, bean pastas are packed with nutrition to make you feel full quicker and longer.
Bread swap: sprouted grain products
Benefits: Made from whole grains that have begun to sprout before they are baked, these products are higher in protein, fiber, and B-vitamins. The sprouting process partially breaks down the starch, which makes nutrients more readily available and easier to digest.
Rice swap: quinoa
Benefits: Contains twice the amount of protein and fiber than traditional rice. Quinoa is also considered a “complete protein” because it contains all 9 essential amino acids.
Pizza swap: cauliflower crust
Benefits: Contains half the amount of carbs as regular pizza dough along with some key nutrients, such as vitamin K and vitamin C.
Baked goods swap: using almond flour instead
Benefits: Almond flour is packed with protein, fiber, and healthy fats.
