*Disclaimer: All content and information in this blog is for informational and educational purposes only.
There is a common misconception that when you have diabetes you need to automatically cut out all of the carbohydrates from your diet. But, this is not the case! Utilizing the protein, fat, and fiber method (or PFF for short) can help you manage your blood sugars without cutting out carbohydrates. Keep reading to find out how you can get started utilizing this method!
How Food Pairing Impacts Blood Sugars
Carbohydrates are easily digestible nutrients that can raise blood sugars rapidly. But before you go and purge your pantry, let’s take a closer look at how other nutrients can work to slow down the rise in blood sugar and digestion.
Protein, Fat, and Fiber (PFF Method)
The basis of the protein, fat and fiber method (or PFF method) is to eat carbohydrate-containing foods alongside these nutrients to prevent blood sugar spikes and crashes. Protein, fat, and fiber take longer to digest in comparison to carbohydrates alone. So when having a meal or snack that utilizes the PFF method, it will slow down the rate of digestion in the stomach and absorption in the intestines. This will help slow the rate of glucose (or sugar) entering the bloodstream to keep your blood sugars steady.
Protein Sources
- Animal Protein- beef, poultry, pork, seafood, shellfish.
- Nuts and Seeds- walnuts, almonds, sunflower seeds, pumpkin seeds.
- Beans and Legumes- black beans, chickpeas, lentils.
- Dairy- milk, yogurt, cheese
- Eggs
Fat Sources
- Animal Protein- beef, poultry, pork, seafood, shellfish.
- Nuts and Seeds- walnuts, almonds, sunflower seeds, pumpkin seeds.
- Nuts and Nut Butters- almond butter, peanut butter, sunflower seed butter.
- Full-Fat or Reduced Fat Dairy- milk, yogurt, cheese
- Oil- olive oil, avocado oil, coconut oil
- Avocados
- Olives
Fiber Sources
- Whole grains- whole wheat bread, brown rice, and whole wheat pasta.
- Nuts and Seeds- walnuts, almonds, sunflower seeds, pumpkin seeds.
- Fruits- berries, bananas, grapes, oranges.
- Vegetables- potatoes, carrots, broccoli, green beans.
Food Pairing Examples
When utilizing the PFF method, you don’t need to overthink or over complicate it! Here are some ideas to help you get started:
Breakfast
- Avocado Toast: whole wheat bread (fiber), avocado (fat), egg of choice (protein).
- Greek Yogurt Parfait: whole or reduced-fat greek yogurt (fat/protein), blueberries (fiber)
- Oatmeal: plain old fashioned oats (fiber), milk (protein), hemp seeds (fat/fiber), peanut butter (fat/protein).
Lunch
- Turkey Sandwich: whole wheat bread (fiber), avocado (fat), turkey (protein), lettuce and tomato (fiber).
- Salad: mixed greens, tomato, cucumber, onion (fiber), strawberries (fiber), feta cheese (fat/protein), grilled chicken (protein), balsamic dressing (fat).
Dinner
- Pasta: whole wheat pasta (fiber), grilled chicken (protein), broccoli (fiber), alfredo sauce (fat).
- Tacos: corn tortillas (fiber), steak (protein/fat), pico de gallo (fiber), shredded lettuce (fiber), guacamole (fat).
The PFF method is a simple and effective way to manage blood sugars during mealtimes. Not only does this approach support your blood sugars, but it allows you to have more options for eating because you will be thinking about which foods you can add to your plate versus which foods you constantly have to take away.
To find out more about how the Needles and Spoons team supports their clients through this process inside their Keeping in 100 program, check out Keeping it 100 Radio: uncensored Diabetes Conversations Episode 47: Four Steps to ACTUALLY Lower Your A1C with Type 1 Diabetes. Available now on Spotify and Apple Podcasts.
