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Summary
Summary
Improve your health and lose weight with an insulin-balancing food plan!
Maintaining healthy blood sugar levels isn't just a concern for those diagnosed with diabetes or prediabetes. Scientists are discovering that the secret to losing weight, maintaining good health, and preventing illness lies in balanced blood sugar. In The Everything Guide to the Blood Sugar Diet , you'll learn how to:
Limit dairy, sugar, gluten, and processed foods Focus on lean protein, healthy fats, fruits, and vegetables Balance insulin levels and lose weight Prevent diabetes, heart disease, and high blood pressure In addition, you'll find 180 recipes for fresh and flavorful meals, like Pesto Parmesan Quinoa, Sweet Potato Chili, Mahi-Mahi and Mango Street Tacos, and Coconut Chia Pudding. Inside you'll find all you need to overhaul your diet and improve your health--one delicious meal at a time!
Author Notes
Emily Barr, MS, RD, is a registered dietitian and nutrition counselor. She is the dietitian for the Skinny Gene Project, a division of the J. Moss Foundation, dedicated to the awareness and prevention of diabetes. She is the cocreator of the Ignite Your Skinny Gene program, a nutritional counseling series that provides personalized nutritional assessments to enhance metabolism performance and promote long-term weight loss. Learn more at www.skinnygeneproject.org. She lives in Tustin, CA.
Table of Contents
Introduction | p. 11 |
01 Introduction to the Blood Sugar Diet | p. 13 |
What Is the Blood Sugar Diet? | p. 14 |
Your Calculated Risk | p. 14 |
How Does the Diet Work? | p. 16 |
Reap the Health Benefits | p. 17 |
Breakdown of Blood Sugar: It's Quite Simple! | p. 18 |
Get Stable, Starting with Avoiding Added Sugar | p. 19 |
Simple or Complex: Are All Carbohydrates Bad? | p. 21 |
No Carbs Stand Alone | p. 24 |
02 The Big Essentials: Fiber, Water, and Fat | p. 25 |
The Unbelievable Benefits of Fiber | p. 26 |
Fitting in Fiber | p. 27 |
What about Water? | p. 29 |
Maximize the H 2 O | p. 31 |
Fat Essentials | p. 32 |
How Much Fat Won't Make You Fat? | p. 34 |
Cut the Fat | p. 35 |
The Pros and Fats of Fish | p. 36 |
The Power of Proteins | p. 37 |
03 Your Guide to Building and Balancing Your Meals | p. 39 |
Grocery Shopping with a Plan of Attack | p. 40 |
Meal Planning with Color | p. 42 |
Working Through the Weeknight Runaround | p. 45 |
Mea! Frequency | p. 47 |
Portions in Proportion | p. 48 |
04 Lifestyle Transition Guide | p. 51 |
Changing Your Mindset | p. 52 |
Cleaning Out the Cupboards | p. 52 |
Dining Out with a Plan | p. 53 |
Nutrition on the Road | p. 55 |
Handling the Holidays | p. 57 |
Late-Night Cravings | p. 59 |
Small Substitutions Bring Big Rewards | p. 61 |
05 FAQs and Steps to Success | p. 63 |
How Can You Increase Your Metabolism? | p. 64 |
What about Adding in Blood Sugar Regulators? | p. 65 |
What about Artificial Sweeteners and Sugar Alcohols? | p. 66 |
What about the Glycemic Index? | p. 68 |
Do You Have to Avoid Meat, Dairy, and Gluten? | p. 69 |
Essentials of Exercise | p. 70 |
Venturing Out of Your Comfort Zone | p. 72 |
Set Yourself Up for Success | p. 74 |
06 Breakfast of Champions | p. 77 |
Baked Apple Cinnamon Oatmeal Muffins | p. 78 |
Brussels for Breakfast | p. 79 |
Honey Butter Banana | p. 80 |
Buckwheat Pancakes | p. 81 |
Green Egg Breakfast Wrap | p. 82 |
Roasted Coconut Berry Parfait | p. 83 |
Egg-cellent Sandwich | p. 84 |
Sweet Breakfast Quesadilla | p. 85 |
Crustless Zucchini and Artichoke Quiche | p. 86 |
Honey Oat Breakfast Bites | p. 87 |
Avocado Toast | p. 88 |
Lemon Berry Chia Breakfast Pudding | p. 89 |
Flax Banana Bread | p. 90 |
Mushroom and Kale Quiche | p. 91 |
Breakfast Salad | p. 92 |
Quinoa Berry Breakfast | p. 93 |
Triple B-Breakfast Bean Bowl | p. 94 |
Oatmeal Deluxe | p. 95 |
Veggie Lover Omelet | p. 96 |
Whole-Wheat Blueberry Muffins | p. 97 |
07 Superfood Smoothies | p. 99 |
Super Strawberry Smoothie | p. 100 |
Chia-C Water | p. 101 |
Wake Up Coffee Lovers Smoothie | p. 102 |
Mango Smoothie | p. 103 |
Raspberry Tart Morning Start | p. 104 |
Nutty for Oatmeal Smoothie | p. 105 |
Berry Good Smoothie | p. 106 |
Very Veggie Smoothie | p. 107 |
Sweet Green Smoothie | p. 108 |
Berry Nutty Smoothie | p. 109 |
Green Grape Greatness Smoothie | p. 110 |
Pear-fect Avocado Smoothie | p. 111 |
Blackberry Blast Smoothie | p. 112 |
The Green Go-Getter | p. 113 |
Paradise Greens Smoothie | p. 114 |
Cucumber Lemon Smoothie | p. 115 |
Savoy Smoothie | p. 116 |
Frozen Breakfast Treat | p. 117 |
08 Sensational Salads and Staple Dressings | p. 119 |
Apple Coleslaw | p. 120 |
Give Me a Beet | p. 121 |
Red, White, and Green Salad | p. 122 |
Honey Citrus and Avocado Spinach Salad | p. 123 |
Double Roasted Corn and Chickpea Salad | p. 124 |
Watermelon Basil Salad | p. 125 |
Triple Green Salad | p. 126 |
Rainbow Salad with Cashews | p. 127 |
Avocado Tomato Quinoa Salad | p. 128 |
For the Love of Cucumber | p. 129 |
Pear and Walnut Salad | p. 130 |
Lemon Spinach Orzo Salad | p. 131 |
Fruit-Filled Kale Salad | p. 132 |
Mixed Greens Salad with Steak | p. 133 |
Going for the Greek | p. 134 |
Mandarin Snap Pea Salad | p. 135 |
Cashew-Garlic Ranch Dressing | p. 136 |
Honey Lemon Dressing | p. 137 |
The Best Balsamic Dressing | p. 138 |
Apple Vinaigrette | p. 139 |
Poppy Seed Dressing | p. 140 |
09 Soup Lovers | p. 141 |
Sweet Potato-Apple Soup | p. 142 |
Curried Kale and Lentil Stew | p. 143 |
Black Bean Soup | p. 144 |
Cold Roasted Red Pepper Soup | p. 145 |
Rosemary Cream of Mushroom Soup | p. 146 |
Garden Veggie Soup | p. 147 |
Garlic White Bean and Kale Soup | p. 148 |
Sweet Potato Chili | p. 149 |
Curried Butternut Squash Soup | p. 150 |
Lentil Vegetable Soup | p. 151 |
Roasted Sweet Potatoes and Cauliflower Soup | p. 152 |
Honey Cinnamon Pumpkin Soup | p. 153 |
10 Variety of Veggies | p. 155 |
Balsamic Brussels | p. 156 |
Quick-Roasted Carrots | p. 157 |
Roasted Garlic Cabbage | p. 158 |
Cinnamon Sweet Potatoes | p. 159 |
Extra Crispy Broccoli Florets | p. 160 |
Mushrooms and Leeks | p. 161 |
Sweet and Spicy Baked Sweet Potato Coins | p. 162 |
Vegetable Curry | p. 163 |
Fresh Roasted Green Beans | p. 164 |
Avocado and Shiitake Pot Stickers | p. 165 |
Roasted Green Chilies | p. 166 |
Double Cheese Sweet Potato Latkes | p. 167 |
Zesty Chili Corn on the Cob | p. 168 |
Marinated Roasted Peppers and Eggplant | p. 169 |
Mashed Cauliflower | p. 170 |
Broccoli Raab with Pine Nuts | p. 171 |
Winter Vegetable Casserole | p. 172 |
Potato Medley with Roasted Green Chilies | p. 173 |
Spinach-Stuffed Mushrooms | p. 174 |
11 Beans and Legumes | p. 175 |
Onion Roasted Chickpeas | p. 176 |
Bunless Black Bean Quinoa Burger | p. 177 |
Italian White Beans and Rice | p. 178 |
Sun-Dried Tomato Chickpea Roll-Up | p. 179 |
Mexi-Cali Layered "Lasagna" | p. 180 |
Black and Green Veggie Burritos | p. 181 |
White Bean Salad | p. 182 |
Black Bean and Butternut Squash Chili | p. 183 |
Avocado Bean Orzo | p. 184 |
Kale and White Bean Quesadilla | p. 185 |
Leftover Lentil Salad | p. 186 |
Black-Eyed Pea Salad | p. 187 |
Pumpkin and Lentil Curry | p. 188 |
Black Bean Perfection | p. 189 |
Kidney Bean and Chickpea Salad | p. 190 |
Cilantro Lime Rice and Bean Bowl | p. 191 |
Black Bean Avocado Wrap | p. 192 |
Super Fiber Wrap | p. 193 |
12 Main Dish Meals | p. 195 |
Soy and Ginger Flank Steak | p. 196 |
Pecan-Crusted Roast Pork Loin | p. 197 |
Chicken Kalamata | p. 198 |
Pesto Kale and Sweet Potatoes | p. 199 |
Balsamic Dijon Orzo | p. 200 |
Oven-Roasted Spaghetti Squash with Veggies and Feta | p. 201 |
Black Bean and Barley Taco Salad | p. 202 |
Spicy Sweet Potato Tacos | p. 203 |
Roasted Butternut Squash Pasta | p. 204 |
Pesto Parmesan Quinoa | p. 205 |
Tuscan Pasta Fagioli | p. 206 |
Broiled Tostadas with Avocado | p. 207 |
Sweet Potato Enchiladas | p. 208 |
Veggie-Loaded Sweet Potatoes | p. 209 |
Pesto Pizza | p. 210 |
Lemon Quinoa Veggie Salad | p. 211 |
Roasted Chickpea Pocket | p. 212 |
Spanish Artichoke and Zucchini Paella | p. 213 |
Beet and Avocado Roll-Up | p. 214 |
Sun-Dried Tomato Risotto with Spinach and Pine Nuts | p. 215 |
Stuffed Green Chilies | p. 216 |
Indian-Spiced Chickpeas with Spinach (Chana Masala) | p. 217 |
13 Flavorful Fish | p. 219 |
Sriracha-Seasoned Salmon | p. 220 |
Pronto Pesto Fish and Foil | p. 221 |
White Wine Trout with Mushrooms | p. 222 |
Spicy "Fried" Fish Fillet | p. 223 |
Pineapple-Infused Shrimp Kabobs | p. 224 |
Blackened Salmon with Grilled Veggies | p. 225 |
Mahi-Mahi and Mango Street Tacos | p. 226 |
Barley Spinach Fish Bake | p. 227 |
Wasabi-and-Ginger-Crusted Tilapia | p. 228 |
Spicy Shrimp Wrap | p. 229 |
Honey Dijon Tuna Salad | p. 230 |
Sweet- Potato-and-Walnut-Crusted Halibut | p. 231 |
Grilled Salmon with Roasted Peppers | p. 232 |
Crab Cakes with Sesame Crust | p. 233 |
Simple Shrimp Salad | p. 234 |
Sun-Dried Tomato and Caper Fish Sauté | p. 235 |
Roasted Romaine and Mahi-Mahi | p. 236 |
Salmon Fried Rice | p. 237 |
14 Quick and Easy Appetizers | p. 239 |
Roasted Red Pepper Hummus | p. 240 |
Holy Guacamole | p. 241 |
Tomatillo Salsa | p. 242 |
Cucumber Slices with Smoked Salmon Cream | p. 243 |
Mango Madness | p. 244 |
Onion Dip | p. 245 |
Fruit Dip | p. 246 |
Fried Zucchini Sticks | p. 247 |
Layered Greek Dip | p. 248 |
Three-Bean Dip | p. 249 |
Balsamic Parsley Dip | p. 250 |
Tomato Basil Mini Skewers | p. 251 |
Green and Black Olive Tapenade | p. 252 |
Spicy Black Bean Dip | p. 253 |
Sweet and Savory Rosemary Cashews | p. 254 |
Black-Eyed Pea Dip | p. 255 |
Crispy Sweet Onion Lavash | p. 256 |
Artichoke Dip | p. 257 |
15 Sinless Sweets | p. 259 |
Sauteed Apples and Pears | p. 260 |
Dessert Dates with Almond Butter | p. 261 |
Easy Banana Date Cookies | p. 262 |
No-Bake Peanut Butter Flax Bails | p. 263 |
Homemade Cinnamon Applesauce Dessert | p. 264 |
Coconut Chia Pudding | p. 265 |
Key Lime Pie | p. 266 |
Cinnamon Sweet Almonds | p. 267 |
Apple Cookies with a Kick | p. 268 |
Berry Cheesecake Parfait | p. 269 |
Cocoa-Nut-Coconut No-Bake Cookies | p. 270 |
Minty Fruit Frenzy | p. 271 |
Triple C Lover | p. 272 |
Popcorn and a Movie | p. 273 |
Chocolate-Dipped Delight | p. 274 |
Appendix A Sample Blood Sugar Meal Plans | p. 275 |
Appendix B High-Fiber and High-Protein Foods | p. 279 |
Appendix C Seasonal Produce Grocery List | p. 281 |
Standard U.S./Metric Measurement Conversions | p. 287 |
Index | p. 289 |