Protein to Reduce Blood Sugar

Shared by Dr. Bryan Stephens

As Chiropractors in East Dallas our job is to help people with neck pain, back pain, headaches and more. We know a big part of staying healthy and reducing pain is lowering inflammation through nutrition, like eating plenty of protein to reduce blood sugar spikes. I follow intermittent fasting through most of my week, but when I do eat breakfast, I try to focus on breaking my fast with a higher protein meal. This helps minimize blood glucose and insulin spikes that can go along with eating sugary or carbohydrate heavy foods which are often thought of for breakfast. These include foods like sugary cereals, pancakes, waffles, and French toast.

Eggs are a great source of protein and help hit the checkboxes that I look for in breakfast. They are also very versatile ingredients and you can do a lot with them. Also, when using pasture raised eggs, you get a higher nutrient content in the eggs besides just the protein. They are a great source of omega 3 fatty acids as well. This helps keep the inflammation down that can lead to pain by shifting the omega 3:6 ratio in favor of health.

By focusing on small changes like this to your daily habits, you can find big differences in your overall health. It comes down to consistency. The more often you make healthier choices, you find that not only do you have less pain, but you add life to your years as well!

“The initial and sustained feelings of fullness following protein consumption at breakfast suggests that the timing of protein intake differentially influences satiety during [energy restriction]”

Leidy, Heather J., et al. “Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times.” British Journal of Nutrition 101.6 (2008): 798-803.

Ingredients

• Extra-virgin olive oil, for the pan
• 6 large pasture raised eggs
• ¾ cup organic whole milk cottage cheese
• ¼ teaspoon sea salt
• Freshly ground black pepper
• 3 cups fresh spinach (about 3 ounces cooked)
• ½ cup diced roasted red bell pepper (about 1 pepper)
• ½ cup chopped green onion (about 2 green onions)

Recipe

1. Preheat the oven to 350°F and grease a nonstick muffin tin with olive oil.
2. In a blender, place the eggs, cottage cheese, salt, and several grinds of pepper. Blend until smooth.
3. Place the spinach in a steamer basket and set over a pot filled with 1 inch of water. Bring the water to a simmer, cover, and steam for 1 minute, or until the spinach is wilted. Transfer to a strainer and squeeze out the excess water. Roughly chop.
4. Place the spinach in a medium bowl and add the peppers and scallions. Toss to combine and measure ¼ cup of the mixed vegetables. Set aside.
5. Evenly divide the remaining veggies among the muffin cups. Pour a scant ¼ cup of the egg mixture over the vegetables in each well. Divide any remaining egg mixture evenly among the wells. Evenly sprinkle the reserved ¼ cup vegetables on top.
6. Bake for 18 to 22 minutes, or until the eggs are set. Let cool for 5 minutes before removing from the pan.

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.