Blood Sugar Balancing Meals for Weight Loss

Blood sugar-balancing meals shut off hunger hormones, help you to have consistent all-day energy, and can boost your metabolism!

Blood sugar or glucose is your body’s main source of energy.  Your blood sugar is the master controller that dictates your energy, hunger, and cravings.

Some signs that your blood sugar may be dysregulated are:

• inability to lose weight
• hormonal imbalances
• difficulty sleeping
• energy spikes and crashes
• always hungry and snacking
• needing caffeine in the afternoon for a boost
• craving carbs and sugar
• never feeling full
• skin issues

Do you feel like you have imbalanced blood sugar at times? You can correct imbalanced blood sugar with changes in your diet and lifestyle.

how to build a blood sugar-balancing meal

Figuring out how to eat healthily can cause a lot of stress and confusion for many people.

I believe that healthy eating should be simple and fun. You should never force yourself to eat “healthy” food you don’t enjoy. By learning how to build a balanced plate or bowl you can fill it with healthy foods you enjoy that will nourish your body, give you consistent energy, and keep you from mindlessly snacking.

5 Easy steps to build a blood sugar balancing meal 

1. Fluff with fiber:

Veggies add volume to meals! Veggies add fiber and add lots of vitamins and nutrients.  Aim to fill 1/2 of your plate with non-starchy veggies to add fiber, nutrients, and color. Experiment with different veggies to get a variety to support your gut health. If you don’t like veggies try cooking them in different ways and adding sauces or spices. 

2. Prioritize Protein:

Protein can help to boost your metabolism and keep you feeling full. Aim to eat 20-30 grams of protein for each meal or snack. This looks like 1/4 of your plate with a good source of protein.

3. Complex Carbs:

You don’t have to give up carbs to lose weight or have balanced blood sugar, but do focus on complex carbs most of the time such as quinoa, rice, sweet potato, and chickpeas. Complex carbs are whole foods that provide you with energy. Aim to fill 1/4 of your plate with a complex carb. 

4. Healthy Fats:

Good fats will support balanced blood sugar and keep you feeling full for longer. Healthy fats include avocados, olive oil, grass-fed butter, nuts and seeds, and coconut. Aim to 1-2 tablespoons of healthy fat at each meal or snack. 

5. Fun & Flavor 

Being healthy doesn’t mean boring or cutting out your favorite foods. Add healthy sauces, spices, and dip for flavorful meals. By building a balanced meal you can make room for fun foods like a sweet treat or chips in your meal. Filling up with fiber, protein, and healthy fat will help to stabilize blood sugar and keep you satisfied so you are able to eat fun foods in moderation.

This simple formula can be used for any meal and even when eating out. Fluff with fiber, prioritize protein, complex carbs, healthy fats, and then add your fun and extra flavor!