If you’re mindful of carbs but worry that cutting them out will leave you feeling hungry, the key is crafting meals that are both filling and satisfying. While I don’t follow a specific diet label like keto, I do like to limit processed carbs in my diet. My focus is on wholesome foods, especially proteins, healthy fats, and vegetables. These three pillars make it easy to feel full and fueled while bringing a full profile of vitamins and nutrients.
Here’s a trick I love: think of your plate as a pie chart just like the My Plate guidelines taught us when we were younger, except reimagined. Fill half your plate with non-starchy fiber-filled vegetables (like these roasted Brussels sprouts), and split the other half equally between protein (like steak or chicken) and a healthy fat (such as avocado or a flavorful dressing). Whether you’re looking to manage blood sugar, maintain energy, or simply eat more intentionally, this approach makes meals easy, enjoyable, and packed with flavor.
Did you know that the order in which you eat your vegetables can significantly impact your blood sugar levels?! Is this why moms always tell their kids to finish their vegetables and protein if they want desert?! A study published in Diabetes Care in 2015 found that eating protein and vegetables before carbohydrates led to lower post-meal blood sugars and insulin levels in obese patients with type 2 diabetes.
“The mean postmeal glucose levels were decreased by 28.6% (P = 0.001), 36.7% (P = 0.001), and 16.8% (P = 0.03) at 30, 60, and 120 min, respectively… when vegetables and protein were consumed first, before carbohydrate, compared with the reverse food order” (Shukla et al., 2015).
The effect they observed was so powerful that it compared to the efficacy of diabetes medications that are taken after eating to lower blood sugar. This suggests that starting your meal with non-starchy vegetables can help manage blood sugar spikes, making it a beneficial strategy for individuals with diabetes or prediabetes. Why research on dietary management of type 2 diabetes is not better advocated for and shared with our patients is a mystery to me. I hope to share simple interventions like this one with my patients this coming year on clinicals since diabetes sadly affects many Americans.
When you prioritize nutrient-dense foods, it’s much easier to feel satisfied and avoid the cravings that come with blood sugar dips. Plus, pairing vegetables with fats and proteins enhances the absorption of essential nutrients—so it’s a win for your taste buds and your body.
Today’s recipe features roasted Brussels sprouts that’re cooked to golden perfection. These are as delicious as they are nutritious! Let’s dive into how you can whip this up in your own kitchen.
Roasted Brussels Sprouts Recipe
Ingredients:
- 1 pound Brussels sprouts, stems removed and halved
- Steak drippings (or 2 tablespoons avocado oil if using a clean pan)
- Juice of ½ lemon
- Salt and pepper to taste
- Trader Joe’s Everything But the Bagel Seasoning (optional, for a crunchy finish)
Instructions:
- Prep the Brussels Sprouts: Trim the stems and cut the Brussels sprouts in half.
- Use Your Pan: If you’ve just cooked a steak in your cast iron pan like me, use the same pan to roast the Brussels sprouts. This saves on dishes and lets the sprouts absorb the steak’s flavors. If starting fresh, heat 2 tablespoons of avocado oil in the pan over medium heat.
- Cook the Brussels Sprouts: Add the Brussels sprouts to the hot pan, cut side down. Sprinkle with salt, pepper, and the juice of ½ a lemon.
- Roast to Perfection: Cook for about 15-20 minutes, flipping occasionally. You’ll know they’re ready when they’re golden and crispy on the outside but tender on the inside.
- Finish with Seasoning: For extra crunch and flavor, sprinkle Trader Joe’s Everything But the Bagel seasoning over the top before serving.
To complete the meal, pair your Brussels sprouts with a juicy steak and half an avocado (drizzled with homemade avocado oil garlicky dressing). This nutrient-packed plate delivers protein, healthy fats, and fiber—a trio that keeps you full and satisfied while supporting your health goals. Bon appétit!
References
Health and Home by Haven 
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