Build an Insulin-Smart Plate for Every Meal
from Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease―and How to Fight It by Benjamin Bikman
How to Apply This
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Replace bread, pasta, or rice with vegetables or legumes. Steamed broccoli, roasted cauliflower, lentil salad, or a scoop of beans will keep you full without spiking insulin.
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Prioritize protein and healthy fats at every meal. Include eggs, fish, beef, chicken, nuts, avocados, or olive oil to stabilize blood sugar and reduce cravings.
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Check the glycemic load (GL) of your favorite foods. Focus on foods with a GL under 15; swap out high-GL foods for lower-impact options. Handy online lists help you plan.
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