The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
When it comes to managing blood sugar levels, it's about more than just what you eat. The timing and portioning of meals and snacks can significantly impact glucose regulation, playing a vital role alongside food choices. Let’s take a closer look at how meal timing, portion control, and mindful eating plays a role in keeping blood sugar levels stable for a healthier you.
Finding a rhythm
Spacing out meals and snacks evenly throughout the day is a crucial part of promoting stable glucose levels. Consistent meal timing helps prevent large fluctuations in glucose levels, providing a steady supply of energy to the body. Aim for three balanced meals and two to three snacks throughout the day to maintain stable blood sugar levels and avoid spikes.
Bigger is usually not better
The size of your portions can have a significant impact on blood sugar levels. Eating large amounts of food in a short period can lead to spikes, overwhelming the body's ability to process and regulate sugar effectively. Practice portion control by using smaller plates, being mindful of serving sizes, and avoiding oversized portions, especially of high-carbohydrate foods.
What balance looks like
The Plate Method is a simple but powerful strategy for keeping your glucose in range after mealtimes. This is what it could look like for you:
- ½ plate = non-starchy vegetables (e.g. broccoli, cauliflower, artichoke)
- ¼ plate = protein (e.g. chicken, turkey, salmon)
- ¼ plate = complex carbohydrates (e.g. brown rice, beans)
This approach helps control portion sizes and promotes a balanced intake of nutrients, including fiber, protein, and healthy fats, which are essential for stable blood sugar levels.
Listening to your body
Eating just until satisfied, rather than overeating, is another key to maintaining stable blood sugar levels. Remember that foods continue to digest, and your level of fullness increases, even after a meal has ended. Tune into your body's hunger and fullness cues, eating slowly and mindfully to avoid excessive food intake and promote fullness.
What do the numbers say?
Harness the power of data to experiment with meal timing and portion sizes and identify what works best for your individual glucose regulation. Using a glucose biosensor can provide real-time feedback on how different eating patterns impact glucose levels, allowing you to make informed decisions about your diet and lifestyle.
Did you know?
Unlike blood glucose meters that measure glucose levels in the blood, glucose biosensors measure glucose in the interstitial fluid in the surrounding cells just beneath your skin.
It’s all part of the journey
Mindful eating, portion control, and strategic meal timing are all essential tools to help you along the way. By paying attention to when and how much you eat, using the Plate Method for balanced meals, and listening to your body’s cues, you can optimize glucose regulation while supporting overall health and well-being. Remember, it's not just about what you eat, but how you eat as well.
Curated & reviewed by: Alexa Stelzer
RDN, CDCES, CSPO
RDN, CDCES, CSPO
Alexa Stelzer is a Clinical Digital Specialist at Dexcom, with a background in clinical dietetics and program management.
