I don't know who needs to hear this but carbs aren’t the only way to get energy.
I can’t tell you how many times I hear “but if I take out fruit and oats and rice, how will I get energy?!”
Easy… from FAT!
Fat is a long lasting energy source that burns low and slow so it keeps your blood sugar stable and keeps you satiated for hours. Fats are like the logs in a fire. Carbs on the other hand are quick sources of fuel. They’re like the kindling.
They burn hot and fast, raising your blood sugar, which then causes a big release of insulin. The insulin takes the sugar out of the blood and puts it into the cells of the body to store or use for energy.
Then we are left with low blood sugar which makes us feel hungry again because we have just used up our energy.
Carbs = energy for a short time (which means you need to eat more often = terrible for blood sugar)
Fats = stable energy for long periods (don’t need to eat often = great for blood sugar)
I had a call with a client last night who has Type 2 Diabetes. She told me that she’s frustrated because although her sugars have been getting better (sometimes into the 80s, 90s and 100s) they still go up after meals and she’s still not losing weight.
So I asked her to tell me what she was eating and she told me:
Meal 1: 1-2 eggs
Meal 2: salad or a chicken leg with tomato and cucumber
Snack: Handful of nuts or smoked salmon/cream cheese dip
Meal 3: grilled meat plus a veg like broccoli and then some berries
Besides needing to eat more in general, this eating plan is missing FATS!!!
Fats keep your blood sugar stable, reduce blood sugar and insulin spikes at meals, gives you long lasting energy, and teaches your body to burn fat for fuel instead of just glucose!!
Here’s what I would recommend instead:
Meal 1: 2-3 eggs with extra butter, 1/2 avocado & tomatoes (or other veg)
Meal 2: chicken leg with skin with veggies + olives, nuts, and heavy drizzle of olive oil. Salmon...
Save & Share! These are the fats and fatty foods to add more of for better blood sugar & hormones!
Healthy fats provide long lasting energy like a log on a fire
They are the building blocks of every cell membrane.
They aid in the absorption of fat soluble vitamins ADE&K.
They allow for proper use of proteins.
They slow the absorption of carbohydrates and reduce blood sugar spikes.
They make us feel full so we can stop snacking (which messes up our blood sugar).
Fats help your body inflame and anti-inflame.
They increase muscle endurance
And let’s be real…. They taste amazing!!
What are your favorite healthy fats??