Diet: How Eating for Health Manages Dysglycemia

Diet: How Eating for Health Manages Dysglycemia

In the Eating for Health approach to managing dysglycemia, we recommend a diet
that contains approximately:

• 25 to 30 percent of calories from proteins
• 20 to 30 percent of calories from good-quality fats
• 40 to 50 percent of calories from complex carbohydrates

In short, the key to glycemic control is to minimize the amount of refined
carbohydrates consumed. As often as this is said, it is hard to hear and truly
understand, because breads, pasta, bagels, and pastries are so much a part of our
culture.

Reimagining Breakfast: The Power of Protein

Breakfast is the most important meal of the day; after all, you have fasted all
night long. And the most important macronutrient to include in your breakfast is
protein. That’s because:

• Protein is satiating and, in most people, stabilizes blood sugar for three to four hours.
• Protein stimulates the production of glucagon, the hormone that promotes the mobilization and utilization of fat for energy, not storage.

A high-glycemic bagel, a muffin and coffee, or a bowl of sugary cereal won’t
provide the protein you need to steady your blood-sugar level; you will find
yourself craving carbs again soon after eating such a breakfast, setting up a vicious
cycle. If you ignore your hunger and don’t eat, your blood sugar can drop too low,
setting you up for a wild ride of blood sugar crashes and spikes. You might have a
sense of these crashes from symptoms such as headaches, brain fog, irritability, or
cravings.

To maintain a balanced blood-sugar level—thereby giving yourself stable
energy throughout your day—try to make the time to prepare a balanced meal in the
morning. A balanced breakfast includes protein but also provides fat and complex
carbohydrates. This means eggs and greens; cottage cheese and fruit; or a proteinbased
smoothie (we suggest rice or whey protein powder) made with yogurt and
fruit, for example.