Why do you need to add protein to balance your blood sugar? All day snacking sends our bodies on a wild ride. Blood sugar dips and swings demand sugary foods every 2-3 hours. On day one of balancing your blood sugar, we up-ed our water intake. Today, we’re changing our fuel source.

As we nourish our bodies with foods that are high energy, we will crowd out foods that provide low energy. Our focus, therefore, is on what we are adding to our diets, and not what we are restricting from our diets. There will be no ‘do not eat’ list of foods that must be remembered, instead we will tune into our bodies and consider how energetic we feel.

Add protein to balance your blood sugar for more energy

Protein is one of the three major macronutrients required by the body. Proteins are broken down into amino acids. These amino acids repair and maintain the body. When the amount of protein consumed is greater than the demand by the body for necessary repair, it is used for energy.

That’s right! Excess protein is converted to energy. So if too much protein is consumed in addition to carbohydrates, which are another type of macronutrient, the protein will be converted to fats. Then it’s stored on the body as fat.

Add protein to stop rollercoaster eating

In order to stabilize the coaster, we must consume protein in just the right amount so that any excess is converted to energy and not fat. What is the right amount of protein to eat?  Unfortunately, this question isn’t easy to answer. The right amount of protein for one person isn’t the right amount for the next. Instead, we can identify the best protein source and the timing of that source in the best lab in the world — the body. Here’s how to figure out how much you need:

Add protein and journal the results to see how your energy level is keeping up

Start experimenting! Keep a journal and chart what you’re eating and when you are eating it. For best results, try proteins from both animal and plant sources. Animal sources of protein include:

  • Fish
  • Poultry
  • Meat

Plant sources include:

  • Nuts
  • Nut butters
  • Beans
  • Lentils
  • Chia seeds

Day One – Add a plant source at breakfast and check in with your energy level after a couple of hours – is your energy up or do you feel sluggish?

Day Two – Try an animal source the next day for breakfast. Check in after two hours – energy up or down?

Day Three – Have no protein for breakfast and check in on your energy in the same way. Follow the same guidelines for your other meals.

How to add protein for vegetarians

If you follow a vegan or vegetarian diet, experiment with the types of foods you are choosing and the amount of protein in the serving. Perhaps you require more protein at breakfast to keep your blood sugar in check, while someone else requires less, or requires it from a specific source.

The idea here is to check in with your body, be curious and just notice what attributes to the rises and falls of your energy. In this way, the drastic highs and lows of the blood sugar roller coaster will start to stabilize and for longer periods of time.

Add protein to keep your energy and mood on a level plane

Kudos to you for taking on this journey! Remember, start with drinking more water. Note what happened that you are particularly proud of.  No matter how small the accomplishment may seem, no self- editing! Please comment on your progress or questions. We’re all in this together!


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Elizabeth Viszt
Elizabeth is a certified Educational Specialist and Success Coach. She has a BA, MS in biology with a concentration in ethology (animal behavior), is an EAGALA Equine Specialist in equine assisted learning and personal development, and has extensive personal leadership skills. She spent much of her career in education at the high school, college and correctional facility levels teaching biology & chemistry and acting in the capacity of a success coach. Elizabeth presents workshops and seminars which address communication issues as they manifest in personal relationships. She uses writing as both a creative and cathartic outlet, especially after losing both of her parents to cancer in 2015. She lives in upstate NY, on a farm that bears the name of her motto: Be Unreasonable! She's invested in empowering others in moving their pieces forward in the world.

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