Blood Sugar Balancing Meal Guide
Do you regularly experience anxiety, cravings, mood swings, irritability or energy crashes through the day? If so, you may have a blood sugar imbalances or insulin resistance.
What if I told you you can have more energy, better moods, clearer skin and less fatigue by balancing your meals that you eat daily?This guide includes 35 approachable recipes that will help you stabilize your blood sugar including breakfast, snacks, lunch, dinner and post workout snack ideas to help you balance your hormones, mood and energy levels throughout the day!Recipes are suitable for all diet types and do not include gluten or dairy.
Understanding Blood Sugar
When you eat sugars and simple carbohydrates, these foods release glucose into the bloodstream very quickly, spiking your blood sugar. This spike forces the pancreas to produce excess insulin, which escorts the sugars out of the bloodstream and into the cells. Over time, when insulin levels are driven up over and over several times a day (due to too much sugar in the blood), the pancreas gets worn out and cells become resistant to accepting any more sugar.
This excess sugar in the blood keeps blood sugar levels unnaturally high and insulin ends up storing it as fat. This can lead to visceral (abdominal) fat, weight gain and unhealthy cholesterol, high cortisol and excess estrogen.
This program was created with the following key considerations:
LOW GLYCEMIC INDEX FOODS
Eating the proper amount and type of carbohydrate is important to help balance insulin levels. This gluten-free, dairy-free meal plan uses low glycemic foods to optimize blood sugars, hormone levels, and weight management. Carbohydrate sources are paired with fats and protein to create a steady release of energy throughout the day.
HIGH FIBER
Getting enough dietary fiber may reduce insulin resistance and hyperandrogenemia in women with PCOS. Following a high-fiber, sugar-free, grain-free plan can also help to improve hormone abnormalities associated with PCOS. This plan provides up to 35 grams of fiber daily from vegetables, quinoa, hummus, nuts, and seeds.
HEALTHY FATS & PROTEIN
Omega-3 fatty acids provide beneficial effects on PCOS, including hormonal balance, anti-obesity, and anti-inflammatory effects. In combination with a low glycemic diet, getting enough daily protein may help provide endocrine and metabolic benefits. This program incorporates omega-3 fats from salmon, walnuts, and chia seeds and up to 25% of daily calories from protein.
ANTI-INFLAMMATORY FOODS
This meal plan contains polyphenols and antioxidants to lower chronic inflammation in PCOS. It includes polyphenols found in cloves, apples, walnuts, spinach, and kale. The polyphenol curcumin in turmeric is incorporated as it is a powerful anti-inflammatory agent. Essential fat-soluble antioxidantslike vitamin A and vitamin E reduce oxidative stress. This meal plan is packed with vitamin A sources like sweet potato, carrots, and salmon, and incorporates vitamin E through a daily dose of olive oil, nuts, and seeds.
LIVER SUPPORT
The liver is a key organ for regulating hormone balance, chemical levels in the blood, glucose and protein balance, making immune factors, and breaking down and excreting harmful substances. Indoles, including indole-3-Carbinol, is essential to liver support and can be found in cruciferous vegetables like broccoli, cabbage, cauliflower, and kale.