Got Diabetes?

Take to This Sugar Crash-Resistant Meal Plan

We have been around. Whether you are sitting at your desk at work, chasing the kids around at home, or just out and about… at around 2 or 3 pm, it hits. What causes this? And how can we avoid it?

Think it or not, it’s pretty simple.

Our energy levels throughout your afternoon are directly tied to our own blood sugar levels. As somebody who’s been living with type 1 diabetes as they were 5 yrs old, I understand this all too well.

Occasionally, that day crash feels pretty similar to very low blood glucose or hypoglycemia, episode. It’s possible this is the cause, but it’s much more likely to be a combination of your morning caffeine burning and up-and-down swings (or rapid changes) in your blood sugar which allow one to feel like you need a rest of the
The key to preventing the searing crash is based on everything you eat for lunch.

A balanced lunch with the right foods eaten to a pleasing fullness — perhaps not filled — will help prevent the crash.

However, I get it. We do not always have enough time to organize and enjoy a gourmet lunch. Some times (read the majority of the time), we want something quick and easy to eat on the move.

4 items every crash-resistant lunch Requirements

A crash-resistant and also diabetes-friendly lunch that’s easy to consume on the go

should always include these four elements:

  1. A high-quality protein Supply
  2. A Fantastic source of plant-based, anti-inflammatory fat
  3. Complex carbohydrates instead of processed carbs, which essentially means fiber
  4. Nourishing veggies that can help you feel fuller quicker

All these food types become”buffers” for your own body’s blood glucose after you consume. To put it differently, they prevent

blood sugar spikes along with the inevitable resulting crash. Fiber and veggies also keep you feeling hydrated and full for an extended time period. But, just how do they do so?

The benefits of diminished digestion

Once we eat our food travels to your stomachs and usually sits there for anywhere between one to 4 weeks. Simple carbs — carbs without a great deal of fiber — get processed the speediest. This includes anything sweetened. They may cause some intense, accelerated blood sugar levels if we aren’t attentive.

Once we add protein, fat, fiber, veggies, or all four to one meal, the rate in which your system digests our food melts — and it is a fantastic thing! Slower digestion means we stay feeling full and energized for all hours. It also suggests our body’s cells and muscles receive a steady, constant supply of energy, instead of getting it all at one time.

As a registered dietitian, I help my clients build energy-stabilizing (read: blood sugar-stabilizing) meals so they can worry about more important ideas rather than be dragged down by low energy levels throughout the day. And it helps that I have diabetes, too, also may socialize with the way they are feeling.

Let’s take a look at the recipe below for instance.

Recipe for a kale and chickpea lettuce salad

If you are looking for a simple lunch recipe which won’t leave you at the lurch come midafternoon, this kale and chickpea carrot salad is actually a nutrient powerhouse guaranteed to offer you the fuel you should get you during the remainder of one’s day.

Whether it’s a busy day at your office or perhaps a loony day in your home with the kids, you’ll feel full, satisfied, and ready to tackle the afternoon.

Yield: 3 cups

Serving size: 1-2 cups


  • 15-oz. May of tuna
  • 115 oz.-can of chickpeas with no sodium added, rinsed and drained
  • 2 cups chopped kale leaves
  • 1/4 cup avocado oil mayonnaise


1. Be sure you thoroughly coat the kale, chickpeas, and tuna with the mayonnaise.

2. Divide the tuna salad into 23 serving dishes.

It is possible to appreciate it at once or store it in a sealed container in the fridge for approximately 48 hours. Just set it with some whole-grain crackers or your favorite fruit, and you’re good to go!

Why it’s great for you personally

Kale was in the spotlight for many years now, and rightfully so! It’s filled with nutritional supplements such as vitamins C and A, iron, and folate, to mention a couple.

Additionally, it is a fantastic source of fiber and protein, each of which helps stabilize blood glucose after meals.

Chickpeas offer wholesome blood and protein sugar-stabilizing complex carbohydrates (hello, fiber!). Canned tuna can be a quick and easy source of nourishment that may help keep you focused and full. I suggest brands which pack their carrot in water and also don’t include any salt.

And also we can’t overlook this mayonnaise. An excellent plant-based fat source such as avocado oil helps in the absorption of fat-soluble minerals, such as vitamin A within spinach. Additionally, it may add another level of protection against post-meal blood glucose drops or spikes. My favorite is the Black Garlic Avocado Oil Mayonnaise by Chosen Foods.

Combine many of these together for this particular salad to keep your energy levels up and your blood sugar levels stable. It’ll also help you stay away from that midafternoon energy wreck.

Lunch can be a make or break meal when it has to do with your mood or endurance at the day today. To avoid a potential energy wreck when you really need it, remember the four keys to a healthy dinner: protein, healthy vegetables, fat, and complex carbohydrates. Combine all these to earn a nutritious recipe like the one above, also get the most out of your own afternoons!


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