November is National Diabetes Month!
What better way to celebrate National Diabetes Month than by reviewing the foods we eat and how they impact our blood glucose levels.
When managing diabetes or striving for steady blood sugar, one acronym to remember is FFP – Fiber, Fats, and Protein.
These three key components can help prevent rapid blood sugar spikes, ensuring more stable glucose levels throughout the day:
Tip: Choose high-fiber foods like oatmeal, lentils, or apples, and pair them with a source of protein or healthy fat.
Fiber
Fiber, especially from whole grains, fruits, vegetables, and legumes, is a game changer when it comes to blood sugar control. Soluble fiber forms a gel-like substance in the digestive system, which slows the absorption of glucose and keeps blood sugar levels stable. High-fiber foods also tend to have a lower glycemic index (GI), meaning they have a less pronounced effect on blood sugar.
Tip: Add avocado slices to whole-grain toast or mix nuts and seeds to salads.
Fats
Healthy fats play an important role in blood sugar management. Fats slow down the digestion of carbohydrates, which helps moderate how quickly glucose enters the bloodstream. They can be found in avocados, nuts, seeds, fish, and most cooking oils. Incorporating fats into meals can lead to more gradual increases in blood sugar, as opposed to sharp spikes. Limit animal fats and tropical oils, which can negatively affect heart health.
Tip: Pairing lean proteins like grilled chicken with complex carbohydrates, such as quinoa or brown rice.
Protein
Protein is another critical component in balancing blood sugar. Similar to fats, protein slows the absorption of carbohydrates and encourages a more gradual rise in glucose levels. Choose lean protein such as poultry, fish, tofu, eggs, and beans. Limit red meat and process meats. Eating protein-rich meals and snacks can also help prevent blood sugar dips, which often lead to sugar cravings.
Putting them Together
By combining fiber, fats, and protein in each meal, you can achieve more balanced blood glucose levels throughout the day. For example, pairing whole grains like brown rice (fiber) with salmon (protein and healthy fats) creates a well-rounded meal that supports steady glucose control. Similarly, adding nuts (healthy fats) and Greek yogurt (protein) to a bowl of berries (fiber) can make for a satisfying and blood sugar-friendly snack.
Conclusion
Managing blood glucose doesn’t have to be complicated. Remembering to incorporate fiber, fats, and protein (FFP) in your meals can go a long way in maintaining stable blood sugar levels. During National Diabetes Month, take the opportunity to review your eating habits and make adjustments that support better blood sugar control for long-term health.
– Kelly Ang, University of North Florida Nutrition Intern
Want more?
Check out our previous edition of Food for Thought!
Did you know that pumpkin is more than just a seasonal symbol? It’s a nutritional powerhouse packed with vitamins, minerals, and antioxidants. Learn how pumpkins can positively impact your diet with our previous edition of Food for Thought!
GATORCARE MEMBER PROGRAM
Schedule a nutrition consultation today!
It’s not about dieting or counting calories but rather building a healthier relationship with food. Schedule your appointment today with our onsite nutritionist!
