Control Your Insulin

These are the important elements of keeping your insulin response under control:

1) Always eat protein (and/or fat) with carbohydrates.

Protein and fat slow down the absorption of glucose into the bloodstream, thus reducing the amount of insulin needed to control blood sugar levels. Fiber also slows down sugar entry. Choose high-fiber carbohydrates – vegetables, fruits, and whole grains instead of processed foods and sugars – and be sure to have some protein every time you eat.

2) Never eat too much at one time.

A good rule of thumb is to limit yourself to about 500 calories at a time. Any excess is converted to stored fat. Never get stuffed.

3) Eat every 3 or 4 hours. 

When your body thinks you’re starving, you will secrete hormones and enzymes that collect and store fat. You may get ravenous and make foolish, reactive choices. And going long periods of time without eating causes your body to cannibalize muscle tissue to feed itself. Don’t let yourself get too hungry.