Importance of fat, protein, and fiber for blood sugar regulation

Maintaining stable blood sugar levels is crucial for overall hormonal health and wellbeing. Blood sugar, or glucose, is the primary source of energy for the body's cells, and it's important to keep it within a healthy range. When blood sugar levels spike or drop too low, it can lead to a variety of health problems, including diabetes, heart disease, and obesity. 

One of the most effective ways to keep blood sugar levels stable is by incorporating a balance of fat, protein, and fiber into every meal.

In this article, we will be discussing the importance of fat, protein, and fiber for female health. Read on to learn: 

• What functions do fat, protein, and fiber all play for our body’s functioning and overall health? 
• How do all these nutrients impact blood sugar regulation?
• What are good sources of fat, protein, and fiber? 

Fat

Fat is often demonized in the media, but it's actually a crucial macronutrient that the body needs to function properly. In fact, fat is essential for hormone production, brain function, and the absorption of fat soluble vitamins like Vitamins A, E, D, and K (1,2,3,4,5).

When it comes to blood sugar regulation, fat plays an important role in slowing down the absorption of glucose into the bloodstream. This means that when you eat a meal that contains fat, your body will release glucose into the bloodstream more slowly and steadily, preventing spikes in blood sugar levels (6,7).

Healthy sources of fat include foods like:

• Nuts and seeds (e.g., Walnuts, almonds, macadamia nuts, pecans, sesame seeds, chia seeds, hemp seeds, pumpkin seeds) 
• Oils (e.g., olive oil, coconut oil, avocado oil)
• Fatty fish (e.g., Wild-caught salmon, sardines)
• Avocados

Incorporating these foods into meals can help balance blood sugar levels and provide a feeling of satiety, which can prevent overeating and further blood sugar imbalances.

Protein

Protein is another important macronutrient  that plays a crucial role in our body’s functioning. It is found in all foods - even fruits and vegetables - but is most readily absorbed and concentrated in meat, poultry, fish, eggs, dairy, soy products, legumes, and nuts.

Protein is made up of amino acids, which are the building blocks of muscles, organs, and tissues. When you eat protein, your body breaks it down into amino acids, which are then used to repair and build new cells. Protein is responsible for muscle growth and repair, enzyme production (i.e., the proteins that facilitate biochemical reactions in our body), hormone synthesis and regulation, immune system function, and more (8). 

In terms of blood sugar regulation, protein slows down the absorption of glucose into the bloodstream in a similar way to fat. This means that when you eat a meal that contains protein, your body will release glucose into the bloodstream more slowly and steadily, preventing spikes in blood sugar levels.

Healthy sources of protein include: 

• Lean, sustainably-sourced meats (e.g., Grass-fed, grass-finished beef) 
• Sustainable poultry (e.g, Free-range chicken)
• Pasture-raised eggs
• Seafood (e.g., Wild-caught salmon, canned sardines, sustainable farmed options) 
• Beans and legumes
• Soy products if tolerated (e.g., Tofu)

Incorporating these foods into meals can help balance blood sugar levels and provide a feeling of satiety, which can prevent overeating and further blood sugar imbalances.

Note: Organic and sustainably-sourced protein is best, especially if you are consuming animal protein, but we know that this can be expensive and overwhelming. Read more about how to eat for your hormonal and overall health realistically and on a budget here.

Fiber

Fiber is a type of carbohydrate found in plant-based foods such as fruits, vegetables, whole grains, and legumes that the body can't digest. Instead, it passes through the digestive system largely intact. 

Fiber is important for digestive health and can help prevent constipation, hemorrhoids, and other digestive issues (10). It’s also recently been linked to a lower risk of colon cancer (11). 

But fiber is also important for blood sugar regulation! 

There are two types of fiber: soluble and insoluble: 

• Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This gel-like substance helps slows down the absorption of glucose into the bloodstream, which helps regulate blood sugar levels. Good sources include things like oatmeal, chia seeds, and beans. If you suffer from loose stools or diarrhea, adding more soluble fiber to your diet can help. 
• Insoluble fiber, on the other hand, adds bulk to the stool and helps move waste through the digestive system. Good sources include things like vegetables like broccoli and cabbage and nuts and seeds. If you tend to be on the more constipated end of the spectrum, insoluble fiber will likely help you. 

Healthy sources of fiber include:

• Fruits (e.g., Berries, oranges, apples)
• Vegetables (e.g., Broccoli, cauliflower, cabbage, carrots, kale)
• Whole grains (e.g., Oats, barely, wheat germ) 
• Nuts, and seeds (e.g., Chia seeds, flax seeds, pumpkin seeds, almonds, hazelnuts)

Incorporating these foods into meals can help balance blood sugar levels and promote digestive health.

Conclusion 

In conclusion, incorporating a balance of fat, protein, and fiber into every meal is crucial for maintaining stable blood sugar levels. Fat and protein both slow down the absorption of glucose into the bloodstream, while fiber helps regulate blood sugar levels and promote digestive health. 

By focusing on these macronutrients, you can help prevent spikes and drops in blood sugar levels, which can lead to a variety of health problems. So next time you sit down to eat, make sure your plate is balanced with healthy sources of fat, protein, and fiber for optimal blood sugar health.

This article was written by the team at Resist. Resist is making it easy to snack for balanced hormones with vegan nutrition bars with a clinically proven stable blood sugar response. Resist bars have the perfect combo of 15g protein, fiber, healthy fats, and proven hormone health superfoods, they're wrapped in BPA-free (home compostable!) packaging, and they taste amazing!

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