Everyone can benefit from keeping their blood sugar low and stable, and in some cases it’s possible to do that with the foods you eat and the frequency in which you eat them. Of course, you should consult a doctor before any drastic diet changes, and if you are diabetic, stay in frequent touch with your doctor to monitor the need for any insulin adjustments.
Many people have grown up with the idea that it’s best to eat three square meals a day. Leaving too many hours without eating causes your sugar levels to go up and down like a roller coaster. You’ll find you can be much more satisfied, eat less, and maintain a stable blood sugar level throughout the day if you eat smaller meals every two to three hours, for a total of about six meals a day.
The content of those meals counts! The better quality of foods you eat, the more satisfied you’ll feel between meals. Every meal should be a balance of two primary components: lean protein and carbohydrates. When the protein you’re choosing is lean, you don’t have to worry so much about fat, as that will take care of itself.
First, protein will help keep you from getting hungry between meals, and the better quality of protein, the better it is for you! Good choices of protein include lean chicken, turkey or beef, lowfat cheeses, cottage cheese and eggs. Eggs have a reputation for being unhealthy foods, but they’re actually a very healthy option. The fat in eggs is the kind your body needs; you just need to remember to eat them in moderation. It’s a good idea to include one whole egg in your meal, and then two or three egg whites to get the benefits of the protein without all the extra fat.
Balance out the protein with good-quality carbohydrates, which will give you energy. Carbs have gotten a bad rap over the last few years, but there are good carbs and bad carbs. Bad carbs are basically sugar and have no nutritional value. But if you choose whole grains, fruits and vegetables, you’re eating foods that offer you energy while keeping your blood sugar from spiking. Bread should have at least three grams of fiber per slice. If you eat rice, make it brown rice, and pasta should be whole wheat. In fact, the first ingredient of your bread or pasta should include the word “whole.” Eat as many vegetables as you want with at least two of your meals each day, and fruit with one or two meals as well.
With the combination of high quality protein and whole grain carbohydrates eaten in small quantities every few hours, you will not only keep your metabolism burning evenly, but you’ll also keep your blood sugar right where it should be, without the spikes or resulting crashes. You’ll feel more energy and maybe even see an improvement in your mood.
So how do you put this into practice? Here’s an example of one day’s worth of meals:
Meal 1:
One whole egg plus 3 egg whites, scrambled
1/2 cup oatmeal (not the instant kind in the packets)
Meal 2:
1/2-1 cup cottage cheese
1 cup strawberries
Meal 3:
2 slices whole grain bread (80-140 calories and 3g fiber per slice)
4-6 oz. lean turkey
Mustard or lowfat mayo
Lettuce, tomatoes, onions
Small salad with lowfat dressing
Meal 4:
2 pieces lowfat string cheese
1 apple or 1 light whole grain English muffin with 1 tbsp. natural peanut butter
Meal 5:
6 oz. grilled fish, chicken, turkey or meat
1 small baked sweet potato
Asparagus spears
Salad
Meal 6:
Protein-enhanced pudding (instant pudding made with flavored protein powder; the milk in the pudding will be your carbs)
These are just some choices of course, but they give you an idea how you can eat filling meals throughout the day, balancing the right types of foods and keeping your blood sugar stable.
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Laura Sasson Shammah has completed her master’s degree in nutrition at Brooklyn College. She is currently a nutrition counselor practicing in Brooklyn.
