In my second session with Francesca, we reviewed my week-long CGM results and found that I was SERIOUSLY lacking protein, which is a big contributor to my extreme spikes and dips throughout the day. I was kind of baffled because I have been living with hypoglycemia for over 20 years and was always advised to eat eggs and almonds when my blood sugar felt low, but they aren’t very high sources of protein.
Francesca recommended that I eat at least 40g of protein with EVERY meal in order to help stabilize my blood glucose levels.
Below is the list of foods that she shared with me that are packed with protein!
Protein from lean sources:
- Ground turkey – 21g
- Chicken breast – 26g
- Whitefish – 20g
- Liquid Egg White – 5g per serving
Proteins with fats:
- Sirloin steak -22g
- Salmon – 24g
- Eggs – 6g
Protein from dairy:
- Whey protein – 25g
- Feta Cheese – 21g
- Full Fat Greek Yogurt – 16g
Protein from veggies:
- Edamame -15g
- Soybean sprouts – 8g
- Lentils – 8g
- Split peas – 8g
- Black beans – 7g
- Chickpeas – 6g
- Lima beans – 6g
- Green peas – 4g
- Brussels sprouts – 3g
- Broccoli – 2.5g
- Cauliflower – 2g
- Spinach – 2g
- Kale – 1g
Protein from nuts and seeds:
- Peanuts – 7g
- Pine Nuts – 7g
- Almonds – 6g
- Pistachios – 6g
- Cashews – 5g
- Hazelnuts – 4g
- Brazil Nuts – 4g
- Walnuts – 4g
- Hemp seeds – 10g
- Pumpkin Seeds – 8g
- Sunflower seeds – 6g
- Flax seeds – 6g
- Chia seeds – 6g
More tips:
- Add in MCT oil to my smoothie
- Mindful eating – chewing 30 times and listening to a mealtime meditation (I like the Mindful Eating with Douglas Robson meditation on Insight Timer)
- Try implementing this Micribiome mashup – especially on days when you may be eating out or not have control over your food
- Double check CGM with finger prick (I found a discrepancy of up to 50 mg/dL during spikes and dips) I ordered a CareSens finger prick glucose monitor and I am tracking my waking glucose, before meals, 2 hours after meals, and before bed levels and sharing them with Francesca.
Together in healing 💜
