Have you been concerned about your blood sugar levels and how they may be impacting your health and nutrition? Do you feel like your meals are missing something and always leave you craving something sweet? Our client, Kim, felt the same way. She was recently diagnosed with prediabetes and is terrified of having to go on diabetes medication. She reached out to Nourished with Emily to help stabilize her blood sugar levels, reverse her prediabetes, and achieve sustainable weight loss for better overall health. If you’re in the same situation as Kim—needing to improve your blood sugar levels, lose weight, and boost your confidence—this blog is for you.
In this post, we’ll discuss easy tips to help stabilize your blood sugar through balanced meals and snacks, what’s needed in meals to achieve this, why fruits and vegetables are beneficial for blood sugar control, the importance of focusing on certain nutrients at mealtimes, and more.
Pairing Carbohydrates and Protein Together
One of the smallest and easiest changes you can make to help lower blood sugar levels and improve overall health and weight loss is to start pairing carbohydrates with protein sources. Carbohydrates on their own—such as white bread, rice, potatoes, pretzels, and other snack foods—are digested very quickly, beginning the process in the mouth. Carbs are easy to digest because they aren’t very complex, which means they can provide energy relatively quickly. However, this also leads to a rapid spike in blood sugar levels.
When you pair carbohydrates with proteins, the protein (a more complex nutrient) slows down the digestion of whatever food it’s paired with. This slower digestion helps release simple carbohydrates into the bloodstream more gradually, leading to a slower increase in blood sugar rather than a sharp spike and drop. This gradual process reduces the strain on the body and minimizes the need for insulin, which can trigger fat storage.
Consider pairing rice with beans, popcorn with milk or cheese, bread with lunch meat or cheese, or pasta with meat or fish to help minimize blood sugar spikes.
The Importance of Fruits and Vegetables on Blood Sugar
While fruits and vegetables do contain carbohydrates, they are far more effective in lowering blood sugar spikes and preventing blood sugar-related health issues than most people realize. Fruits and vegetables contain fiber, a nutrient our bodies can’t break down and use for energy. Instead, fiber helps lower cholesterol and triglyceride levels by acting like a sponge (similar to oatmeal, beans, and chia seeds), and it works as a “sweep” for the digestive system, helping to prevent constipation. Additionally, fiber increases feelings of fullness due to its volume, which can prevent overeating and help maintain controlled blood sugar levels.
Aim to have at least one cup of fruits or vegetables with each meal to boost your fiber intake, promote fullness, and support better blood sugar control. This could look like adding berries or apples to your morning oatmeal, having a side salad at lunch, and including a serving of steamed vegetables at dinner.
Where to Start a Meal
The order in which you eat your meal can directly affect your blood sugar levels. As mentioned earlier, the digestion of carbohydrates begins in the mouth, which signals the rest of your digestive system to prepare insulin and enzymes for digestion. Starting your meal with protein or fruits and vegetables first can help prevent significant blood sugar spikes and drops, compared to starting with carbohydrates. This is due to the more complex nature of protein and fiber, which slows digestion. Fiber, like protein, helps maintain fullness and supports better blood sugar control.
Eating protein first, followed by fruits and vegetables (the “colors” on your plate), and then finishing with carbohydrates can help prevent overeating. Protein and fiber are more satiating than fruits and vegetables alone, which helps with portion control.
If your meal is a mix of all these elements, make sure there’s an appropriate balance of carbohydrates, protein, and colorful vegetables to avoid imbalanced blood sugar levels. A serving size of this balanced meal might look like a cup and a half, helping you to avoid overeating and maintain balance.
Hydration and Blood Sugar
What you drink with your meals also impacts your blood sugar levels. Drinking water during a meal is an easy way to naturally lower blood sugar levels, as water dilutes the concentration of blood glucose by increasing blood volume. On the other hand, pairing your meal with sugary drinks like soda or juice can elevate your blood sugar levels.
Aim for low- to zero-calorie beverages throughout the day to keep your blood sugar levels more stable.
Conclusion: Take Control of Your Health with the Nourished MembershipStabilizing your blood sugar, improving your nutrition, and achieving sustainable weight loss don’t have to be complicated. By making small, manageable changes like pairing carbohydrates with protein, prioritizing fiber-rich fruits and vegetables, and hydrating properly, you can make a big difference in how your body responds to food—and feel more confident in your health journey.If you’re ready to take the next step and get personalized guidance on blood sugar control, healthy eating, and more, consider joining our Nourished Membership. For just $29/month, you’ll gain access to a wealth of resources, including training videos on blood sugar control, meal guides with the best sources of protein, and expert advice from our registered dietitian (RD) team. There’s no minimum commitment—you can cancel at any time.Get the tools and support you need to make lasting changes, and join our community of individuals focused on improving their health, one step at a time. Sign up today and start feeling more empowered on your journey to better health!
Comments