fat, fibre, protein

This is a "mantra" I learned from Andrea Nakayama, a Functional Medicine Nutritionist and founder of Functional Nutrition Alliance.

Andrea teaches that every meal or snack should contain fat, fibre and protein to help balance blood sugar and balance hormones.

EVERY meal. EVERY snack.

Mind you, following this formula I rarely feel the need to snack.

So for example if I have a chicken salad, I drizzle it with some olive oil.

I cook breakfast eggs with butter and add some sautéed spinach or other vegetables.

I add some butter to my baked potato and steamed vegetables to go with a steak.

I don't just eat a piece of fruit on its own but spread pieces with, or dip in some nut butter or have with some full fat yoghurt and/or nuts and seeds.

I'm not a big one for vegetable juices, mainly because they are a bit messy to make at home - I prefer smoothies, but Andrea suggests even with vegetable juices to stir in a little coconut oil or coconut milk to add some fat and some chia seeds to add fibre and protein. With smoothies the fibre of blended fruits and vegetables is retained and you can easily add fat with things like avocado, coconut oil, coconut or other full fat milk and protein with things like nuts, chia seeds, yoghurt, maca powder, or spirulina.

Fat provides a concentrated source of energy, building blocks for cell membranes and hormones, slows down nutrient absorption so that we can go longer without feeling hungry, acts as a carrier of fat soluable vitamins A, D, E & K, and is needed for the conversion of carotene to vitamin A and absorption of minerals. Fat is also needed to aid digestion of protein and has a neutral effect on blood sugar. We should consume only natural fats and stay away from transfats and heat/chemically processed seed oils.

Fibre plays an important role in digestion and elimination. Fibre causes a moderate rise in blood sugar provided it comes from unrefined carbohydrates ie whole vegetables or fruit or wholegrains. Refined carbohydrates (sugar and refined flour products) produce a spike in blood sugar.

Protein builds organs, nerves, muscles and flesh, is essential for normal growth, formation of hormones, the process of blood clotting and the formation of milk during lactation. It also helps regulate the acid-alkaline balance of tissues and blood. Protein causes a moderate rise in blood sugar.

Sources and related posts:

Functional Nutrition Alliance

Nourishing Traditions by Sally Fallon Morell
The Importance of Blood Sugar Balance

~ take every opportunity to put the good stuff in ~

This blog is about me, what I'm doing, what's working for me, and what's not. It includes my experiences and opinions. It is for general information only and is in no way intended to replace the advice of a health care professional