Blood Sugar–Balancing Power Bowl

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Blood Sugar–Balancing Power Bowl

Description

This nourishing power bowl is built around low-glycemic, high-fiber, protein-rich foods that help prevent blood sugar spikes. It’s ideal for people with prediabetes, insulin resistance, or anyone aiming for steady energy and weight control. Simple enough for daily meals, yet satisfying and flavorful.

Servings

1 serving (can be doubled or meal-prepped for the week)

 Ingredients

  • ½ cup cooked quinoa (or cauliflower rice for lower carbs)

  • 1 cup leafy greens (spinach or kale)

  • ½ cup chickpeas, cooked

  • ½ avocado, sliced

  • 1 cup non-starchy vegetables (broccoli, zucchini, or bell peppers)

  • 3–4 oz grilled salmon or tofu

  • 1 tbsp extra-virgin olive oil

  • 1 tbsp lemon juice

  • ½ tsp cinnamon

  • ¼ tsp turmeric

  • Salt & black pepper to taste

  • Optional: pumpkin seeds or chia seeds (1 tbsp)

Instructions

  1. Cook quinoa according to package instructions and let cool slightly.

  2. Lightly steam or sauté vegetables until just tender.

  3. Grill or pan-sear salmon (or tofu) with a pinch of salt and pepper.

  4. Assemble the bowl: quinoa, greens, vegetables, chickpeas, avocado, and protein.

  5. Whisk olive oil, lemon juice, cinnamon, turmeric, salt, and pepper.

  6. Drizzle dressing over the bowl and top with seeds if using.

 Notes

  • Cinnamon helps improve insulin sensitivity

  • Healthy fats slow glucose absorption

  • Fiber feeds gut bacteria linked to better glucose control

 Tips for Best Results

  • Eat slowly to reduce glucose spikes

  • Pair with a short walk after meals

  • Avoid sugary drinks alongside this meal

  • Prep ingredients in advance for consistency

 Nutritional Information (Approx. per serving)

  • Calories: 480

  • Protein: 30 g

  • Carbohydrates: 38 g

  • Fiber: 14 g

  • Fat: 24 g

  • Glycemic Load: Low

 Health Benefits

✔ Helps stabilize blood sugar
✔ Reduces insulin spikes
✔ Supports weight management
✔ Improves heart health
✔ Keeps you full longer

 Q & A

Q: Can I eat this every day?
Yes. Rotate proteins and vegetables to avoid nutrient gaps.

Q: Is this suitable for Type 2 diabetes?
Yes, but portion size and carbs should be adjusted individually.

Q: Can I make it vegan?
Absolutely—use tofu or tempeh instead of salmon.

Q: What’s the best time to eat this?
Lunch or dinner works best for blood sugar control.

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