Will This Internet Recipe Make My Blood Sugar Go Up?
They call this food porn but maybe there are recipes that are just yummy! Here is how you can tell the difference, no weight loss required!
Andrea Mathis is a Registered Dietitian and food/lifestyle blogger at Beautiful Eats & Things. Andy posted the following recipe for Cheezy Zucchini Lasagna, and it is a great time to ask, “Will this internet recipe make my blood sugar go up?”
If you are new, welcome to No Weight Loss Required, a weight-inclusive newsletter. Let’s learn how to review this recipe to understand what, if anything, about this recipe might impact your blood sugar.
Step 1: Start with the Nutrition Info
If you eat one serving of this recipe (it says it serves eight people), you can estimate the calories: 218 | Carbohydrates: 11g | Protein: 19g | Fat: 11g | Saturated Fat: 4g | Sodium: 432mg | Fiber: 3g | Sugar: 6g. If you eat two servings, just double these numbers. Remember, you get to decide how much a serving is; these are only estimates.
Focus on the Carbohydrates.
Carbohydrates have the greatest impact on blood sugar. If you aren’t sure how to read a food label, check out How to Read a Food Label Without Getting Triggered.
Where are the carbohydrates? There are many, but there are some in the following ingredients.
4 Zucchinis: Approximately 24 grams of carbohydrates for the whole recipe
Tomato sauce: 16 ounces typically contains around 28-32 grams of carbohydrates for the whole recipe.
The recipe says one serving is 11 grams of carbohydrates, which is about one carbohydrate choice, or 15 grams of carbohydrates. Your carbohydrate range can be anywhere from 30-75 grams per meal. This meal could be served with some garlic bread (15 g carbs), 8 oz milk (12 g carbs), or something else, including dessert, within this 30-75 gram guideline. Use your hunger to guide what and how much you eat.
Fiber is a carbohydrate that the body can’t digest. Fiber also helps slow down blood glucose rise because food enters the bloodstream more slowly. It is part of a healthy diet, lowering cholesterol and improving gut health by supporting helpful gut bacteria. This recipe has 3 grams of fiber.
Next, Look at the Protein
Protein is not a carbohydrate, and including protein can improve blood sugar levels by stimulating insulin release and delaying stomach emptying. In this recipe, there are 19 grams, which is great! A good rule of thumb is to aim for 20 g of protein per meal (assuming three meals) to meet the RDA of 60 g of protein.
Now, Fat.
Fat is also not a carbohydrate. This recipe offers 11 grams of fat and only 4 grams of saturated fat. Having less saturated fat is part of a heart-healthy diet. You could lower the saturated fat even more by choosing ground turkey, chicken, or a vegetarian product like Beyond Meat.
Putting It All Together
This internet recipe isn’t likely to raise your blood sugar because it is low in carbs and offers a great balance of fiber, protein, and fat. Your results may vary because what you eat is only a small part of what causes blood sugar to rise. Other factors include medication, activity, stress, sleep, and so much more. When evaluating any recipe, remember that focusing on balanced, sustainable nutrition is the goal.
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