By changing up the proportions of food on your plate and the order in which you eat, you can begin to reduce elevated blood sugar, which lowers insulin needs and blood insulin levels – a great step on the path to remission of your type 2 diabetes. Want to learn how to get started? Follow this quick and easy guide:
1. Start with protein as the basis of your meal. Add it to your plate or bowl first.
2. Add as many non-starch vegetables (think green beans, kale, Brussels sprouts) as you like.
3. Top those veggies with healthy fat – a tablespoon of olive oil and a sprinkle of parmesan or some butter.
4. Lastly, you can add a small carb. Think in terms of a little wild rice, quinoa or a small tortilla.
Voila! Dinner is served!
Do you want to make an even bigger difference in your glucose and insulin levels? Eat the protein first. Research shows eating protein and vegetables before carbohydrates decreased people’s glucose levels after a meal by 37 percent, compared with eating in the reverse order.
Structuring your meals this way accomplishes several things:
- Protein provides satiety, which keeps you feeling full and satisfied longer.
- Veggies are full of fiber and nutrients to help fill you up.
- In addition to tasting good, healthy fat replaces calories that you would otherwise receive from carbohydrates.
- Lowering your carbs lowers both your blood sugar and insulin.