There are a few key nutrients that can make the sometimes challenging task
of balancing your blood sugar easy and approachable! These three key
nutrients are: fat, fiber, and protein. Other diabetes resources focus on
limiting or even removing certain foods from your diet, but instead we’re
going to focus on adding these three key nutrients to your plate each time
you eat. . .
THE BLOOD SUGAR
sugar and other forms of carbohydrates.
•Fat often gets a bad rep in the media and becomes feared by
many, grabbing the non-fat or low-fat options at the grocery
store or coffee shop. However, fat is a vital macronutrient
essential in everyone's daily diet.
fat to absorb the goodness of these specific vitamins. So
eating avocado or salad dressing on a salad will function
both for flavor and aiding the absorption of those fat-
soluble vitamins in vegetables.
•Fat helps keep us full and satiated. This is simply because this
macronutrient takes longer to exit the stomach, so when your
meals or snacks contain fat, they help keep you satisfied longer
and keep hunger away.
•Fat can also slow down carbohydrate absorption, which means
a more steady blood sugar response after meals and snacks..
•Fiber is great because it prevents us from getting hungry
again soon after we've eaten and can help regulate blood
•There are two types of fiber, soluble and insoluble.
•Soluble fiber dissolves in water. Soluble fiber is helpful for
our cholesterol and blood sugar regulation.
•Insoluble fiber is not dissolvable in water and will aid in
moving food through our digestive system.
•A great way to increase fiber in your daily diet is to keep the
skin on vegetables and fruit. So, for instance, if you're
making a soup, scrub the carrots well to clean off any dirt but
leave that beautiful orange skin on the vegetable to retain
•Protein is a macronutrient that plays a vital role in balancing
our blood sugars.
•Protein can be derived from animal-based sources such as
meat, poultry, fish, eggs, and dairy. Protein can also be
derived from plant-based sources such as whole grains,
legumes, beans, nuts, and seeds.
PUTTING IT INTO ACTION
Rice or Pasta
- Coach Kayli
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Kayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between.