Keeping your appetite under wraps can be as simple as maintaining your blood glucose level. Here is my best advice to prevent those hunger-generating drops in your blood glucose.

1. Minimize foods known to precipitously drop your blood sugar  – namely, the refined, high glycemic “Great White Hazards” – white flour products, white potatoes, white rice and  sugar/sweets. Sugary beverages, sweets, and white potatoes are the worst offenders! These 3 categories of carbs can actually drive blood glucose levels down below what is physiologically normal. Eating these “bad carbs” can perpetuate the viscous cycle of low glucose > cravings > more bad carbs > low glucose > more cravings etc.
2. Be sure to have some healthy protein at each meal.  Protein provides a stable and more prolonged blood glucose level. If you are hungry (a dead ringer indicator of  low blood glucose) within 2 ½ hours of a meal, you likely did not eat enough protein at the previous feeding. A reasonable amount to aim for is 20 to 25 grams per meal.
3. Regularly include the super nutritious and healthy “slower carbs” in your meals – physically intact whole grains, beans, fruits and veggies( not potatoes).  Because of their lack of processing and high fiber content they provide a more stable blood glucose response.
4. Avoid artificially sweetened beverages, especially all by themselves.  Artificial sweeteners are exquisitely sweet substances that may trigger the release of insulin which lowers blood sugar.

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