Updated: Mar 8
Is it really possible to eat more food that will provide energy, need less insulin and still maintain good blood sugars?
I know this might seem like a tricky question...but the true answer is YES!
This 'more food, less insulin" theory entirely depends on the macro type of foods you choose to eat at one time. This combination of macros (complex carb. w/fiber + lean protein + healthy fat) will balance well with how beautiful your plate looks and how your body and blood sugar responds.
The key to eating more food to lower your insulin needs, is to first fill your plate with vegetables. Vegetables are naturally low in carbohydrates and the best choice to get in all the important daily vitamins and minerals. Making vegetables the Star of your meal, will lower your insulin levels and help you to lose weight
When you eat vegetables along with healthy sources of carbohydrates with plenty of good fat and protein, the glucose from the meal enters our blood slowly, and the pancreas responds by secreting a measured amount of insulin. Or in a case where you need to inject insulin, then the dose of insulin units can be lower.
This principal still applies if you are managing prediabetes or type 2 diabetes, as your pancreas is still producing insulin. Eating a macro balanced diet will benefits how efficient you will use insulin as energy and not be stored as body fat.
Make a plan to eat foods that have a low glycemic index or that don't dramatically effect blood sugar and combine this with the two other macros (protein & fat). This can help to reduce the bodies insulin needs and provide more healthy foods that'll satisfy you too.
Fill your plate with vegetables (low in carbs/high in fiber) along with 3-4 ounces of lean protein and serving of healthy fats.
Of course, portion size is something to consider as well... and if you eat more vegetables and less starchy or simple carbohydrates, this will make the process and the end result nicer and healthier for you too!
I'm a HUGE fan of a balanced plate covered with delicious vegetables.. Building your meal around vegetables is key to getting the vitamins and minerals your body needs and reduces insulin needs.
Below is an example of enjoying more beautiful healthy food that will require less insulin, that your body and taste buds will love!
Green salad, tomatoes, onion, cucumbers, sliced carrots (vegetables) and avocado with a broiled salmon steak for (protein & healthy omega 3 fat). You can add a small baked sweet potato (complex carb. w/fiber) with a tsp. of real butter.
So how much insulin will your body require and use for meals like this?
Always take into consideration:
Your blood sugar level before eating
If you have any insulin already on board (this includes both long acting and short acting insulin)
How active you've been or plan to be after eating
Then decide to dose the insulin you feel you'll need to balance your blood sugar within your goal range.
*Important to discuss with your doctor the proper insulin treatment for you when making any changes.
Here is an *Example* of how I create my meals and blood sugar levels, living with type 1 diabetes.
If my blood sugar before a meal is around 100, I will dose 2 units of Novolog (fast acting bolus insulin). I also have 11 units of basal long acting insulin Tresiba on board that I dose in the AM. Just 2 units of bolus insulin will cover and process the carbohydrates in this meal as energy, and I avoid a blood sugar spike and return me to an average blood sugar goal of 100 mg/dL.
*Important, this is an example of a blood sugar management plan. Discuss with your doctor the proper insulin treatment for you when making any changes to your diet.
Try this out for yourself and take notes on your bodies response after eating macro balanced foods with lots of vegetables.
Were you able to take less insulin to reach your goal blood sugar?
Comment below or send me a message, I'd love to hear how it's going!