Nutrition Hub → Blood Sugar Control
The 3 rules that stabilize glucose naturally — backed by clinical evidence from diabetes nutrition research.
If you've been diagnosed with Type 2 Diabetes or prediabetes, the single most powerful tool at your disposal is your plate. Every meal is a chance to either spike your blood sugar or stabilize it. Here's the science behind making every meal work for you.
Keep each main meal under 30g net carbs (total carbs minus fiber). This is the threshold where most T2D patients avoid post-meal glucose spikes. Not all carbs are equal — a cup of lentils and a slice of white bread have very different effects on your blood sugar, even at similar carb counts.
Every main meal should have at least 8g of fiber. Fiber is nature's glucose brake — it physically slows the absorption of sugar into your bloodstream. Foods like lentils, chia seeds, broccoli, and avocado are fiber powerhouses that also taste great.
Target a glycemic load (GL) of 15 or less per meal. Unlike the glycemic index (GI), glycemic load accounts for portion size. A watermelon has a high GI but low GL because a typical serving has few carbs. GL is the metric that actually predicts your blood sugar response.
Protein (20-35g per meal) and healthy fats slow gastric emptying, which means glucose from your meal enters your bloodstream more gradually. A meal with grilled salmon, roasted vegetables, and olive oil will produce a much flatter glucose curve than pasta alone — even if the calorie count is similar.
Many T2D patients experience elevated fasting glucose in the morning. A fiber-rich, protein-adequate dinner can help mitigate this. Fortivore specifically designs evening meals with higher fiber and healthy fats to support overnight glucose stability.
You don't have to count a thing. We validate net carbs, glycemic load, and fiber on every meal before it reaches your phone.
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