A simple and delicious blood sugar balancing meal plan.

Our Low Glycemic Diet uses ingredients with a Glycemic Index score below 50. We've included three meals and two snacks daily to prevent blood sugar highs and lows.

Plenty of healthy fats, fiber, and protein further help to regulate blood sugar levels. Daily carbohydrates are below 150g, and can be increased by adding whole grain side dishes to meals as needed.

This program was created with four key considerations:

Low Glycemic Index Foods
Eating the proper amount and type of carbohydrate is important to help balance insulin levels. This meal plan uses low glycemic foods with a score below 50 to optimize blood sugars and energy levels. Carbohydrate sources are paired with fats and protein to create a steady release of energy throughout the day.

High Fiber
Adequate dietary fiber intake is associated with several health benefits including lower blood pressure, improved blood glucose control, and weight loss. This plan provides up to 40 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats and beans is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.

Healthy Fats
Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. This program incorporates omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from fatty fish which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response.

Protein
Getting enough daily protein helps balance blood sugars and prevent muscle loss. This meal plan provides around 20% of daily calories from protein through salmon, halibut, eggs, legumes, nuts, and seeds. Protein is distributed between meals and snacks to help with glycemic control.