2. Work Fat and Fiber into Every Meal

Eating enough fat and fiber is also critical to maintaining stable blood sugar. Fat is a slow digesting nutrient which provides a steady supply of energy to your body. Many of the systems in your body, most notably the heart, are actually designed to run mostly off of the fat you eat. Almost every cell in your body gets some of its energy by burning fat. When you don’t eat enough fat, your cells don’t get the steady supply of energy that they need. Not only does this slow down your metabolism, -  meaning you burn less stored body fat -  it also signals your body that you are starving, just like low blood sugar does. This signal triggers your appetite, and you end up overeating. Eating enough fat will help ensure that your metabolism stays high and your appetite stays under control. To figure out how much fat you need to eat with each meal, sign up for your free ReEvolution Health and Fitness Action Plan.

Fiber helps control appetite and food cravings by different mechanisms than fat. First off, eating fiber is critical to filling your stomach. Part of what tells your brain that you are full at the end of a meal is the actual volume of food in your stomach. High fiber foods are very bulky – they take up a lot of space in the stomach – in spite of having very few calories. As a result, eating high fiber foods can help you feel full without adding excess calories that can be stored as fat. In addition, fiber can actually slow down the digestion of carbohydrates. Slower digestion equals less destabilization of blood sugar, which means that your appetite stays in control. Good sources of fiber include celery, broccoli, cauliflower, whole oats, and beans.

Apples and berries contain a type of fiber called soluble fiber that is especially effective in buffering the negative effects of high glycemic carbs, like sugar and white bread, on blood sugar.

It’s important to note that some veggies, like carrots, leeks, parsnips, and other root veggies, are actually high in sugar themselves and can act as powerful appetite stimulants. These veggies have lots of healthful nutrients, but should never be eaten on an empty stomach. Consume them after eating hi fiber veggies like celery, broccoli, and cauliflower.