This playbook provides simple, flexible nutrition frameworks you can use right away without rigid rules or meal plans. Start with clear guidelines that emphasize balance and metabolic awareness, then personalize them based on your culture, food preferences, and real-life routines. If you use a CGM, your own data helps fine-tune choices, turning nutrition into a practical, adaptable system that works long term.
Simple, real-world nutrition examples that show how to make better food choices.
Protein-first meals: Start meals with protein to slow glucose rise and improve satiety.
Smarter carbs, not no carbs: Choose options like lentils, Carbonaut Low Carb bread, or sourdough instead of refined bread or rice.
Timing matters: Eat dinner earlier and keep late-night snacks light to support overnight glucose stability.
Color guide: Low <55, Medium 56–69, High ≥70. GI measures how quickly a food raises blood glucose.
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Whole fruits are usually low–medium GI due to fiber. Juices are higher.
Choose whole fruit over juice.
Non-starchy veg are very low GI; starchy veg trend higher.
Cooking method affects GI.
Whole grains usually have lower GI than refined grains.
Less processing = lower GI.
High fiber and resistant starch keep GI low.
Excellent carb choice for stability.
Unsweetened dairy is typically low GI.
Watch added sugars.
Sugary drinks spike glucose fastest.
Water should be your default.
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