Fill half your plate with veggies to stay full longer
Why it matters
A balanced plate where half is filled with vegetables helps control blood glucose levels and keeps you fuller longer. Vegetables provide fiber and water, adding volume without excess calories, while protein and slow carbs keep your energy steady. This approach helps prevent overeating and glucose spikes after meals
How to do it
- Fill half your plate with vegetables, raw or cooked
- Use one quarter of your plate for protein like fish, chicken, or legumes
- Leave the last quarter for slow carbs like buckwheat, quinoa, or whole grains
Science snap
Studies show that plates with at least 50% vegetables lower overall calorie intake by 20% and stabilize blood sugar levels
Contra-Note
IBS — use cooked vegetables. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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Mechanism & Key fact
Fiber from vegetables adds bulk and slows the movement of food through the digestive tract, which helps prevent sudden spikes in blood sugar after meals. This slower absorption keeps insulin levels more stable and contributes to longer-lasting satiety, helping reduce the urge to overeat. Protein and slow-digesting carbohydrates like whole grains provide a steady release of energy without sharp glucose peaks. Studies show that meals rich in fiber and protein can reduce post-meal blood sugar spikes by up to 30% compared to high-carb meals alone. This balanced approach supports weight management, metabolic health, and sustained mental focus
Pro tips & Myth-buster
- Frozen vegetables work just as well as fresh ones
- Experiment with spices for better flavor
- Myth: “Only raw veggies are healthy.” — Fact: Cooked or frozen veggies are also nutritious
- Myth: “Cut all carbs out.” — Fact: Slow carbs are essential for steady energy