Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Balancing the plate with essential nutrients
Why protein and healthy fats matter for blood sugar
We think that maintaining steady blood sugar level is all about reducing carbs but it’s building a balanced plate. You know simple protein and healthy fats play a powerful role that naturally slow digestion which reduce sudden glucose spikes which keep you full for longer
When your meals include right balance of protein, fats and fiber your body start to releases energy gradually instead of all at once and you feel lazy for whole day for this it helps to prevent sudden highs and lows in blood sugar which supports better mood and focus which reduces cravings.
The science behind the blood sugar stability
Understanding how your blood process helps to give little awareness so you can direct yourself towards the truth. So, lets break when you eat carbohydrates especially refined ones your digestive system quickly breaks them down into glucose.
Then this glucose enters in your bloodstream which gives you energy, but it’s become harmful when it happens too fast your blood sugar rises sharply which is leading to a “spike”
You have noticed maybe sometime when you feel a high energy mood these spikes make you feel like sudden energy with sudden shift of energy, but this is often crash after some time and it became problem like suddenly feel hunger, tired, or craving more sugar.
Here the combination of lean protein and healthy creates a steady and controlled rise in blood sugar instead of a rollercoaster spike which result more stable energy with fewer cravings that improve mood, focus and better appetite control which balancing your plate is best and simple way.
What is lean protein
For basic understanding lean protein is simple when the protein comes with very little fat. Which digest naturally in slow way which stabilize your blood sugar level by preventing carbohydrates from entering too quick in your blood stream. Lean protein is unlike to high fat meats or processed foods, which gives you steady energy without causing inflammation.
Why lean protein matters
Protein is essential part for repairing tissues that maintain muscle mass support metabolic health for those who want to manage blood sugar, protein is especially important because it slows digestion, reduces cravings and helps to prevent sudden glucose spikes after meals.
Best lean protein sources
- Egg White
- Chicken Breast
- Beans
- Chickpeas
- Cottage Cheese
- Lentils And Dal
- Tofu
- Soya Chunks
Why these are ideal for blood sugar
Lean protein takes longer time to digest than carbs meaning glucose enters your bloodstream slowly which build muscle that naturally improves glucose uptake by adding lean protein in portion size alone protein doesn’t make any effect but try to keep it in balance way.
How do lean proteins help to control blood sugar?
Lean proteins slowing down how quickly sugar enters in your bloodstream then you pair protein with carbohydrates allowing glucose to be released at steady pace instead of spiking protein that divert shift of digestive system that keep you full for longer which reduce cravings helping you to avoid overeating. Consistently eating enough lean protein by also balancing it with other nutrients improves insulin sensitivity which contributes to stable energy levels throughout the day.
Essential healthy fats for stable blood sugar
You often misunderstood healthy fats but when you allies in right way it become powerful choice to control your blood sugar level the whole game is nutrients absorption which support hormones that keep you full for longer periods when you paired with lean protein and fiber create a steady release of glucose which prevent sudden sugar spikes.
That reduce craving and fatigue and even adding small portion of healthy fats take control for your blood sugar create the high impact which affect your metabolism.
Best sources of healthy fats
- Almonds
- Walnut
- Flaxseeds
- Cold Pressed Oils – Olive Oil, Mustard Oil And Coconut Oil
- Fatty Fish – Salmon And Mackerel
- Avocado
- Ghee In Moderation For Healthy Fatty Acids
Benefits of healthy fats for blood sugar stability
- Slow Down Digestion – Healthy fats delay stomach emptying that help in breaking carbohydrates break down more slowly which prevents sudden glucose spies that result a steady energy throughout the day.
- Improve Insulin Sensitivity – Some monosaturated fats like omega 3 fatty acid help to reduce inflammation making your cell more responsive to insulin that improve glucose control.
- They Enhance Nutrients Absorption – Vitamins like A, D, E and K are good fat-soluble that means your body absorbs them better when healthy fats are present.
- Support Hormone Balance – There are many hormones like inulin, cortisol, thyroid hormones and so on when you eat good fats, they provide raw materials needed for smooth hormone production.
How to build a balanced plate
- Creating balance plate about removing food which doesn’t make any sense means eating mindfully so your body move very naturally without excess of disbalance of nutrients so here what you need to add for regulating blood sugar
- First start with protein – add any of your lean protein source that i have mentioned above.
- Add healthy fats
- Fill with non-starchy vegetables
- Carbohydrates
How you should eat in best way
Once you place all this food in your plate with portion size then remember eating food in correct manner also matter a lot. So, try to start with fiber rich vegetables once you finish then jump to lean protein and healthy fats then finally jump to carbohydrates this will help you a lot and now this time to end hope keep you safe and healthy.
Yes, this will create a fiber base in your belly that forms gel like layer which is breakdown of carbs and finally prevent sudden rise of glucose levels.
Absolutely, in ayurveda we taught us everything should be in order because energy is either positive or negative when you eat something without knowing what its likely to be then it is better to eat in sequence.
No need to wait just eat in sequence veggies – protein – fats then carbohydrates.
It is better to avoid fruits if you are facing blood sugar level issue because it contains natural sugar with can worsen the condition so but some you can eat but first ask to dietitian.
Yes, it’s completely natural way of eating that support digestion and steady energy.
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