How to build a balanced plate
Blood sugar regulation is one of the 6 foundations of Nutritional Therapy. Consequences of poorly balanced blood sugar include inflammation, hormone imbalance, insulin resistance, hypoglycemia, and diabetes.
Signs you may need to support your blood sugar include, but are not limited to:
Headaches
Craving sugar/carbohydrates
Increased hunger
Reduced satiation from meals
Fatigue and low energy levels
Feeling jittery or shaky between meals
Irritability, anxiety, nervousness, and feeling light headed if meals are missed
Memory issues or brain fog
So, what can you do to support your blood sugar?
Before you dive into this topic it is important to ALWAYS consume a nutrient dense, whole food diet that contains minimal processed foods and refined sugars. In addition to diet, the easiest way to support your blood sugar is by balancing macronutrient ratios.
What are the macronutrients?
The three macronutrients we consume are protein, fat and carbohydrates. Proteins are important for energy as well as creating muscles, red blood cells and hormones. Some examples of quality proteins are grass-fed beef, organic chicken, and wild-caught salmon. Fats are important for hormone production, keep us satiated and give us long lasting energy. Some examples of healthy fats include grass-fed butter, extra virgin olive oil and coconut oil. Carbohydrates are used for quick bursts of energy and excess is stored in our liver, muscles and fat tissues for later use. Examples of whole food carbohydrates include potatoes, fruits, vegetables and leafy greens, and rice. So how do we balance them?
The best way to balance your blood sugar is to consume all 3 macronutrients (protein, fat and carbs) at EVERY meal or snack. Here is an example of a balanced meal: A quarter pound burger made with grass-fed beef (protein), a baked potato (carb) with grass-fed butter (fat) and sauteed broccoli in olive oil with sea salt (fiber, fat and minerals).
It’s also important not to consume “naked carbs”. Carbs need “clothes” or partners to help stabilize blood sugar levels and prevent insulin spikes. An example of a naked carb would be consuming a mango for lunch or a big bowl of oatmeal for breakfast. This leads to a rapid spike in blood sugar followed by a surge of insulin and a rapid decline in blood sugar, which is contributing to your afternoon headache, fatigue and hunger. So, how can you balance this? Instead of having a mango (carb) by itself, have a mango with some cottage cheese (protein/fat) or a jerky stick (protein), or some raw cheese (fat). Instead of having just oatmeal, try adding some grass-fed butter or coconut oil (fats), as well as a good quality protein source on the side, such as eggs or chicken sausage. By balancing your meals, you will prevent a blood sugar spike and crash and as a result you will be full for longer, have more energy and fewer headaches.
If you feel you may need more support balancing your blood sugar, book a free discovery call to see if Nutritional Therapy is the right fit for you!
