9 elements of metabolically healthy meals

1. Load up on micronutrients-Aim for more magnesium, zinc, selenium, and B vitamins, which are cofactors for metabolic health processes, including how the body handles glucose.

2. Get more fibre-Fibre feeds the gut microbiome, which has beneficial effects on metabolic health, such as improved glucose and insulin levels. It also keeps gut inflammation down.

3. Include more antioxidants-Antioxidants protect against oxidative stress, which is linked to cancer and diabetes. Include more colourful plants, cruciferous and green veggies, and cold-water fish.

4. More omega-3 fats-Omega-3 fatty acids are key elements of cell structure, inflammatory pathways, and metabolic pathways. They contribute to the elasticity of your arteries. 

5. Champion probiotic-rich fermented foods-A highly fermented food diet (6 servings/ day) steadily increases microbiota diversity and decreases inflammatory markers. 

6. Minimize refined sugar and grains-It's important to focus on what we can add to our diets rather than subtracting. But we now eat more carbs as refined sugars and grains more than just 200 yrs ago.

7. Focus on food timing-Experiment with narrowing your eating window to 8-10 hrs during the day; fast for the rest. Avoid high-glycemic meals in the late evening.

8. Combine foods optimally-Eating carbohydrates alone is likely to spike glucose more than if the carbs are eaten with fat and protein. Fibre helps too.

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