Blood-Sugar-Steady Eating — Plates, Portions & Smart Carbs

What is it?

A simple way of eating that blunts big spikes by pairing protein + fibre + healthy fats with smart-portion carbohydrates. Think balanced plates, steady energy, fewer “crash” moments.

Core idea: Build most meals with ½ non-starchy veg, ¼ protein, ¼ smart carbs, plus a thumb of healthy fats. Add fruit or dairy to suit your plan.
Quick start
  • Front-load meals with protein & veg first, carbs last.
  • Pick higher-fibre carbs (oats, quinoa, sourdough, beans) over refined options.
  • Try a 10–15 min walk after the bigger meals.
Food lists (starter)
  • Emphasise: eggs, fish, chicken, tofu/tempeh; Greek yoghurt (if tolerated); legumes; leafy greens & colourful veg; olives/avocado/nuts; oats, quinoa, brown rice, whole-grain sourdough, berries, apples, pears.
  • Use with caution: large smoothie bowls, fruit juices, dried fruit, big pasta/rice servings, ultra-ripe bananas.
  • Limit initially: sugary drinks, confectionery, pastries, white breads, frequent fried take-away.
Sample day (non-prescriptive)
  • Breakfast: protein oats (oats + whey/plant protein) with berries & cinnamon
  • Lunch: quinoa-chicken bowl, roast veg, tahini-lemon
  • Dinner: baked salmon (or tofu), brown rice, garlicky greens, olive oil
  • Snacks: Greek yoghurt or soy yoghurt; nuts; veggie sticks with hummus; apple + peanut butter
Smart swaps
  • Juice → whole fruit + water
  • White bread → whole-grain sourdough or seeded loaf
  • Large pasta bowl → pasta + extra veg + protein (½ plate veg)
  • Sugary cereal → oats, chia pudding, or eggs + veg
  • Sauces with sugar → tomato passata, pesto, tahini-lemon
Label tips
  • Scan “Added sugars” and ingredients like glucose, sucrose, maltodextrin, syrup.
  • Prefer ≥ 3–5g fibre per serve in breads/cereals where possible.
  • Watch serving sizes—many packs list tiny serves.
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Education only. Not medical advice or disease management guidance.

Educational only. Not medical advice. Always consult your healthcare professional.