You’ve got a groove going—good quality meals, spaced apart around 4 hours, and have been limiting snacking. But when you get hungry, what should you feed an empty stomach?
Ideally, choosing good quality proteins, healthy fats, and fiber are the top choices to stabilize blood sugar and keep hangry episodes at bay.
There’s room for sweets and treats, but they should be a small part of your meal (or eaten within a half hour of finishing your meal) instead of on an empty stomach to minimize blood sugar and insulin spikes.
We’re trying to create blood sugar rolling hills (or small waves) instead of peaks and valleys with foods we choose throughout the day.
Here are some options of foods to eat on an empty stomach. These foods can help regulate blood sugar and tame hunger.
Non-starchy vegetables for fiber
Some non-starchy vegetables include green beans, broccoli, asparagus, cucumber, cabbage, cauliflower, and salad greens, such as arugula, spinach, and lettuce.
Whole grains include the outer fiber layer. Look for products with 100% whole-grain ingredients. Some famous examples include brown rice, popcorn, whole-wheat pasta, Quinoa, whole oats or oatmeal, whole-grain bread, pitas, and tortillas.
Healthy fats are monounsaturated or polyunsaturated. Some examples include avocado, hummus, olive oil, nuts, and seeds.
Protein is an essential nutrient in meats, fish, and plant-based foods. Make your protein source at meals about a quarter of your plate as a size guide. Some examples include fatty fish (such as salmon, mackerel, and herring), tuna, skinless poultry, beans, lentils, edamame, and low-fat dairy products like low-fat Greek yogurt.
P.S. Limit these foods on an empty stomach (and as a primary component of your diet): soda, juices, sugary coffee drinks, sports drinks, processed foods, baked goods, breakfast cereals, and yogurts with added sugar.
Come join us over in the free Facebook Group, Food Sanctuary. A 5-Day Challenge to Reboot Your Health starts February 27th!