How to Eat (I’m not kidding)
I am going to share with you my MOST valuable nutrition tip. I know, why would I disclose this? Well, I want you to have sustained energy, improved blood sugar control, improved sleep, improved hormone health, and to feel better!
I am going to teach you how to eat (I'm not kidding). It’s honestly simple. I truly believe this is something we should be teaching our children and teens to set them up for success for the rest of their lives as far as eating goes. This alone could help prevent type two diabetes among other chronic illnesses.
Meal Composition
In order for blood sugar (the insulin response that provides energy to cells) to be controlled, there needs to be balance on our plates. What does this look like? Every time a source of carbohydrate (fruit, vegetables, whole grains, bread, pasta, rice, etc.) is consumed, either or both protein (nuts, seeds, tofu, tempeh, fish, dairy, poultry, red meat) and fat (avocado, nuts/nut butter, olive oil, etc.) need to be present. The science behind this: carbohydrates are the primary source of energy. Have you ever eaten an apple or piece of candy by itself? You were likely hungry less than 30-60 minutes later (see Figure B.3). This is because it is a source of carbohydrate, and is quick energy, but it is not sustained. Now if you were to pair that apple with a spoonful of peanut butter, you would likely feel more satisfied and would not be hungry for a couple of hours (see Figure B.5). This is because the presence of both protein and fat coming from the peanut butter helps to slow down the absorption of the carbohydrate, and provides sustained energy. Experiment with this.
Check-In
Regardless of the meal or time of day, our plate needs to be balanced. For example, at breakfast you have a bagel, bowl of oatmeal or cereal, a pastry, a serving of fruit. What’s missing? A source of protein and/or fat. Let’s look at oatmeal for example. You could add nuts/nut butter, or seeds, a scoop of plain, Greek yogurt, or you could have a hard boiled egg on the side. Again, this pairing will help to provide you with lasting energy for hours by balancing your blood sugar. For snacks think: hummus and whole wheat crackers, veggies and Greek yogurt dip, apple and peanut butter, a serving of cheese with a piece of fruit, or cottage cheese with fruit. All of these combinations contain a source of protein and a source of carbohydrate. (see snack ideas below)
What else?
I always encourage clients to have a source of fiber at meals. This can come from fruits, vegetables, legumes, ground flax seeds, seeds, whole grains (the first ingredient of the label says 100% whole grain wheat, or is a natural whole grain, like quinoa or brown rice). I think it is easiest by having a serving of fruit and/or vegetable at each meal. Having a source of fiber, and/or complex carbohydrates (starchy vegetables, like potatoes, whole grains, beans, peas, and legumes) will help to balance blood sugar.
If you eat balanced meals, as outlined above, it will help you to get back to feeling your natural signs of hunger and fullness, an important component of intuitive eating (more on this later).
Blood Sugar Busters
Caffeine can increase the release of stress hormone cortisol, and lead to impaired insulin sensitivity. If you do consume caffeine, try to have it with a meal or with fat (like MCT or coconut oil).
Sweets & sugar (obviously)- if you have a sweet, try to have it immediately following a meal so it is not the only thing in your system. This includes dessert, or sweets at night.
Try not to eat anything 2-3 hours before bed. This allows the body to digest your meal before you go to bed.
If you have any carbs at night, including desserts, make sure you have a source of protein/fat to slow down the absorption.
Impaired sleep and shift work can impair insulin utilization and wreak havoc on blood sugar. (http://dx.doi.org/10.1136/oemed-2015-103342)
Alcohol- unfortunately, alcohol. It can cause both highs (hyperglycemia) and lows (hypoglycemia). Neither of which are good. Ever wonder why you may be craving carbohydrates after a night out?
Stress
Sickness
Some medications, especially Steroids
Dehydration
Microbiome (possibly)
