I always say to my patients and weight loss class participants that if I could write a book about managing weight and blood sugar levels it would revolve all around the idea of equal amount of Carb/Protein/Fat. In a previous post Nutrition 101: Protein, I explained why eating like this will be the key to stabilizing your blood sugars. The protein will slow down the absorption of the carb (sugar) into your blood stream thus preventing that post meal spike and drastic need to quick insulin response. This is the key to not only maintain stable blood sugar numbers but also prolonging the life of any of the remaining insulin producing (beta) cells that you have left (if you are Type 2).

I once met with a  patient who had Type 2 diabetes. She told me that she had met with a  nutritionist who told her a good breakfast is a banana with a 1/2 cup of old fashioned oatmeal. My patient took this advice and ate that meal 3-4 days a week. Now I can see why you might be thinking that sounds like a healthy choice (vs. a doughnut, pancakes, or nothing) however that meal is entirely carbohydrate, approximately 50 grams depending on size of the banana).  There is no protein or fat, nothing to slow down the immediate influx of sugar into your blood stream.  However, if we altered it slightly, say 1/2 a banana with 1/4 cup of oatmeal, 2 TBS of peanut butter (contains fat and protein) and a glass of skim milk (contains protein), then you have found a beautiful combination that will keep your blood sugar levels from a dramatic peak.

If you read Steps to easy, healthy meal planning then you already saw examples this combination for each meal.  If you haven’t read yet, I recommend you do it can be your guide as you begin the transition but don’t be afraid to branch out!

I will now share with you my all time favorite treat. I eat this really any time during the day as a meal or snack. It is just so delicious

• 1/2 a ripe banana (here’s your healthy carb)
• 1/2 cup cottage cheese (here’s your protein and don’t worry the curds disappear)
• 2 TBS peanut butter (here’s your fat)
• 1/2 tsp vanilla extract
• 1/4 cup almond milk
• and if you are feeling a little crazy add a handful of spinach- it will turn the shake green but you will not be able to taste it

Blend it all together- I use my magic bullet. It tastes like a creamy peanut butter smoothie and it is actually healthy!

Your “just for today” challenge is to try the smoothie as a meal or snack. You will not be disappointed! (at least I hope not!!)