Our eating habits significantly impact blood sugar levels and overall health. It’s not just about managing or preventing diabetes; it’s about understanding how food choices affect body inflammation and well-being.
Consuming foods that spike blood sugar triggers reactions, leading to inflammation, which is linked to health issues like diabetes, heart disease, high blood pressure, and cancer. Prioritizing mindful eating and foods that stabilize blood sugar can reduce inflammation risk and support optimal health.
Here are a few tips to help you eat in a way that promotes balanced blood sugar levels:
Prioritize Whole Foods
Choose whole, minimally processed foods whenever possible. Fill your plate with colorful fruits and vegetables, lean proteins, and healthy fats to provide essential nutrients and fiber. Try to visualize your plate split into three sections—half should be filled with veggies, a third with protein, and the last third with grains.
Mind Your Portions
Pay attention to portion sizes and avoid overeating, which can lead to spikes in blood sugar levels. Use smaller plates, eat slowly, and listen to your body’s hunger and fullness cues.
Balance Your Macronutrients
Aim to include a balance of protein, fat, and carbohydrates in each meal and snack. This combination helps slow the absorption of sugar into the bloodstream and keeps you feeling satisfied longer.
Pair Sweets and Treats with Meals
Be strategic when eating sweets and treats! Pair them with meals by eating a fav within half an hour of closing a meal. You’ll gain the protective effects from the protein, healthy fat, and fiber in the meal, and, as a bonus, your portion may be smaller because you’ll have just eaten.
Stay Hydrated
Drink plenty of water throughout the day for proper hydration and blood sugar regulation. Limit sugary beverages and opt for water, herbal tea, or sparkling water instead. You can add different fruits and vegetables to make your water more fun.
Nutrigenomics for the Win
Exploring your DNA sheds light on satiety mechanisms, hunger patterns, and the personalized interplay between glucose, insulin, and your body’s responses.
Understanding your DNA can give you valuable information about how your body handles different nutrients, including processed foods. Let’s work together and discover how your unique genetic makeup can guide your dietary choices for optimal well-being! Book a complimentary consultation with me.
Enjoy a wholesome meal on us! For our recipe this week, try out this healthy, balanced Mediterranean Farro Salad for lunch.
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