​Cravings, Crashes and the Sweet Science of Balance

by Tara Sallee MS, RD, LD

Did you know there’s a sneaky science behind those tempting cravings? Cravings often pop up after your blood sugar pulls a dramatic stunt—skyrocketing one moment and crashing down the next. The result? Hunger pangs, low energy and an unhealthy reliance on caffeine to power through the day. But here’s the exciting part: there’s a way of eating that can help you take back control and feel amazing!
 
It’s true! With the right tweaks to your eating habits, you can enjoy steady energy, reduced inflammation, fewer cravings and better blood sugar control. Whether you’re managing diabetes, prediabetes or insulin resistance—or want to stay ahead of the curve—this can make you feel more balanced than ever before.
Here are the top five Hy-Vee dietitian-approved tips to keep your blood sugar in check and your energy soaring! Let’s do this.

Start your day with a protein-rich breakfast rather than something sweet.
Forget the sugary pastries—your morning deserves better. Start strong with a breakfast loaded with protein, like eggs, Greek yogurt, or a protein-filled cereal, like Catlina Crunch. Research shows that if you balance the beginning of your day, your body will be better at regulating blood sugar for the rest of the day.

1. Eat your meals in a specific order. How you eat your food matters almost as much as what you eat. Research has found that eating your meal in a specific order can help decrease a blood sugar spike by almost 75%. This can be nearly as effective as some diabetes medications. Follow this science-backed meal sequence to keep blood sugar spikes in check:
   • Vegetables first: Start your meals with non-starchy vegetables. Think of these vegetables as a magic pill that uses fiber to slow digestion, allowing glucose to gently hit the bloodstream. Try carrots and a dip, a salad full of leafy greens, tomatoes and cucumbers, or cooked vegetables such as roasted Brussels sprouts. When you commit to eating vegetables first at meals, you’ll be amazed to see how much you increase your vegetable intake!
   • Proteins and fats next: Eat chicken, fish, tofu, beans, cheese, nuts or avocado. Protein and fat also help slow down digestion for better blood sugar control and provide satiety.
   • Starches last: Save bread, pasta, potatoes, fruit, or dessert for the end of the meal. Trust us, carbs at the finish line won’t hit your blood sugar nearly as hard as when eaten on an empty stomach.
     

Save sweets for dessert.
Good news: dessert isn’t off the menu. The kicker? Enjoy sweets after a balanced meal instead of as a snack. When your stomach is armed with fiber, protein, and fat, it blunts blood sugar spikes. Plus, many people find their cravings vanish when their blood sugar stays balanced—goodbye mindless snacking.
 

Move for a few minutes after meals. After meals, a little movement goes a long way. Whether it’s a brisk five-minute walk, dancing to your favorite song, or tidying up the kitchen, moving helps your muscles soak up excess sugar from your bloodstream. Research has shown even TWO minutes of walking can help!

Stay consistent with support. Consistency is the secret sauce for success. Write down your goals (proven to help), lean on an accountability buddy, or connect with a Hy-Vee dietitian for expert guidance. The best part? This eating style isn’t about restriction or guilt. It’s flexible, realistic, and sustainable for the long haul. It is also crucial to communicate with your doctor about any changes to your diet and continue taking medications as directed while monitoring changes in blood sugar.
 
All this to say, almost half of U.S. adults have elevated blood sugars, with more than one in three living with prediabetes—most of them completely unaware. But knowledge is power, and it’s time to take action. Register today for our free A1C screenings, thanks to amazing sponsors Catalina Crunch, Chosen Foods, Goodles, Sugar Free Liquid I.V., and Dexcom. In just 15 minutes, you’ll uncover your average blood sugar levels from the past three months and gain invaluable insights. Don’t wait—request your free A1C screening today by visiting www.hy-vee.com/health.  
 
Spicy Summer Tomato & Olive Gluten-Free Lucky Penne
Serves 4
All you need:

• 1 box Goodles Gluten-Free Lucky Penne
• 1 pint cherry tomatoes
• 1/2 cup black olives, pitted and squashed
• 1 tsp red chili flakes
• 2 Tbsp Chosen Foods olive oil
• Salt, to taste
• Fresh basil leaves, for garish

All you do:

1. Cook pasta according to package directions.
2. Meanwhile, preheat your broiler, toss cherry tomatoes in olive oil and sprinkle with salt. Spread on a baking sheet and broil until blistered and bursting, about 5 minutes.
3. In a large pan, warm olive oil over medium heat. Add tomatoes, olives, and chili flakes. Cook for 2-3 minutes, stirring gently.
4. Toss the cooked pasta with the tomato mixture. Serve garnished with fresh basil leaves. Optional: Add a lean source of protein, like salmon or chicken, on top.

Recipe adapted from: https://www.goodles.com/blog/tomato-olive-gf-loopdy-loos