The Glucose Cheat Sheet (Food Order)
A quick reference for keeping your blood sugar steady. Same food, better result, just by changing the order and a few habits. Want to learn more? You’ll like this blog post: Exact Same Meal: Feel Completely Different
Eat in this order, every meal
- Vegetables first
- Protein and fats second
- Starches and sugars last
No timers, no waiting between bites. Just build the plate in that order.
The rules
- Aim for about 1/3 of your plate to be vegetables. Even 15 to 20% helps.
- Never eat sugar or starch by itself. Pair it, or save it for the end of a meal.
- Dessert goes right after the meal. Not 30 minutes later, not as an afternoon snack.
- Snacks are protein or veggies only. Skip solo crackers, chips, and chocolate. Watch the milk and cheese.
- Eat whole fruit. Do not blend or juice it. A smoothie spikes you faster than the whole fruit does.
- Make breakfast savory. Eggs, veggies, protein, and fat. Skip the cereal and sweet oatmeal.
On-the-go hacks
- A couple teaspoons of apple cider vinegar with a meal takes some edge off the spike.
- A 10-minute walk after eating helps burn off the glucose.
- Deconstruct your meal when you travel. Got a sandwich? Eat the lettuce and tomato first, then the protein, then the bread last.
One thing to remember
If you only do one thing, eat your food in order. Vegetables, protein, then carbs last. Every time.