My experience with monitoring my sugar levels using a Continuous Glucose Monitoring device (CGM) has had a significant impact on my eating habits and overall well-being. By tracking my blood glucose levels, I have gained valuable insights into how different foods affect my body and how factors like exercise, sleep, and stress play a role in my blood sugar levels. This data-driven approach has allowed me to make more informed decisions about my diet and lifestyle.
Maintaining stable blood sugar levels is crucial for our health and well-being. After meals, it’s important to keep an eye on our glucose levels to ensure they don’t spike too high. Ideally, our glucose range should be between 70-140 over a 24-hour window, with a maximum glucose level of 140 after meals. If your levels are consistently above this range, it may be worth looking at the types and quantities of food you are consuming.
To help manage post-meal sugar spikes, here are some delicious and nutritious recipes that can help stabilize your glucose levels:
Breakfast: Start your day with protein and fiber-rich options like a veggie frittata, egg or tofu scramble with vegetables, plain Greek yogurt or cottage cheese with berries and nuts/seeds, or leftovers from lunch or dinner.
Lunch/Dinner: For your main meals, aim to fill half of your plate with low-carb vegetables, a quarter with protein, and a quarter with starchy vegetables or whole grains. Don’t forget to add healthy fats like nuts, seeds, avocado, or olive oil to your meals.
Snacks: If you feel hungry between meals, opt for snacks that are rich in protein and fiber, such as unsalted nuts, chia pudding, or vegetables with hummus or guacamole.
Here are some recipe ideas to help you manage your post-meal sugar spikes:
Coconut Blueberry Chia Pudding:
– 1 cup light, unsweetened organic canned coconut milk
– 1/4 cup chia seeds
– 1/4 teaspoon vanilla essence
– 1/4 cup blueberries
– Small pinch of stevia or coconut sugar (optional)
Greek Frittata:
– 1 small red onion
– 1 tablespoon avocado oil
– 1/3 cup fresh basil
– 8 sun-dried tomatoes
– 2 oz feta cheese
– 12 eggs
– Sea salt, black pepper, nutmeg
Mexican Tofu Scramble:
– 1/2 block firm tofu
– 1 green chili
– 1/2 teaspoon turmeric
– 1/2 teaspoon garlic powder
– 40 mL unsweetened almond milk
– 10 cherry tomatoes
– 1 tablespoon olive oil
– Sea salt, ground pepper
– Avocado and cilantro leaves for garnish
By incorporating these delicious and nutritious recipes into your meal planning, you can help keep your blood sugar levels stable and prevent post-meal sugar spikes. Remember to listen to your body, monitor your glucose levels, and make adjustments as needed to support your overall health and well-being.
