3 Bento boxes
|

How to Build a Blood Sugar-Friendly Bento Box

I love bento boxes, and not just because they make food look so fun and colorful. Bento boxes actually make it incredibly easy to build a balanced meal or snack that will promote steady blood sugar levels. Want to see how simple it can be? Read on as I show you the exact steps to take to build a blood sugar-friendly bento box for mealtime or snack time. Curious about my secret blood sugar-friendly ingredient for a balanced bento box? Sweet and juicy prunes make are a perfect inclusion in any bento box. Keep reading to find out why!

Bento box

This post has been sponsored by Sunsweet Growers. As always, all opinions are my own.

The Essentials for a Blood Sugar-Balanced Bento Box

Whether you have diabetes or just want to balance blood sugar for optimal energy level, balancing your meals and snacks throughout the day is key. With a bento box, you can use the pre-portion sections to ensure you include the trio of nutrients that promote blood sugar balance: protein, fat, and fiber. Let’s look at each of these nutrients, where they are found, and how they can help to balance blood sugar.

3 Bento boxes

Fiber: This carbohydrate passes mostly undigested through the body, which means it has virtually no impact on blood sugar. Because fiber resists digestion, it also helps to slow down how quickly food is broken down and converted into glucose, or sugar. This allows foods to digest more slowly and for sugar to enter the blood stream at a slower rate.  By including fiber in carbohydrate-containing meals, you can help to reduce post-meal blood sugar spikes.

Here are some easy ways to add more fiber to your bento box:

  • Prunes
  • Beans
  • Nuts & Seeds
  • Whole grains
  • Raw and cooked vegetables

Protein: Dietary protein supports lean muscle tissue as well as growth and repair. Protein has little impact on blood sugar and because it takes longer to digest, it promotes a feeling of fullness. When you pair carbohydrate along with protein, this can not only help you to feel full longer, but it can also reduce post-meal glucose levels.

Here are some easy ways to add more protein to your bento box:

  • Lean animal proteins including turkey breast and chicken
  • Hard boiled eggs
  • Greek yogurt
  • Cheese
  • Nuts & seeds
  • Beans & lentils
  • Edamame

Fat: Dietary fat provides a good source of energy. Fats take time to be digested, which is why they help you to feel satisfied for hours after eating. Similar to protein, adding fat to a carbohydrate-based meal or snack is a great way to slow down digestion and reduce post-meal glucose spikes. Plant-based fats often provide an additional source of fiber as well.

Here are some easy ways to add more healthy fat to your bento box:

  • Avocado
  • Olives
  • Nuts & seeds
  • Hummus
  • Salad dressing and dips

The Easy Formula for a Blood Sugar-Balanced Bento Box

Pairing carbohydrate-based foods with a source of protein, fat, and fiber is what helps to stabilize blood sugar throughout the day. To make sure your bento box has the right balance, use this easy formula when you build your meal or snack.

One fiber food + one protein food + one healthy fat + one carbohydrate-based food = a well-balanced bento box

Let’s look at what this formula looks like in a bento box:

Bento box formula

Building a Breakfast Bento Box

Bento box with raspberries, Greek yogurt, prunes and nuts

If your mornings are busy, packing a bento box the night before can make an easy breakfast-on-the-go option. And when you use my blood sugar balancing formula, you can pack your breakfast bento box in just minutes. In this example, I paired together unsweetened Greek yogurt (protein) with walnuts (healthy fats) and fresh fruit (carbohydrate) to sprinkle onto the yogurt when I am ready to eat it.

On the side, I added Sunsweet Ones for a boost of fiber. These individually wrapped prunes are a staple in all of my bento boxes for good reason. They make the perfect portable snack, allowing me to throw them into a bento box or carry them with me to enjoy anytime. As a no-sugar-added dried fruit, prunes contain 3 grams of fiber per serving, which can help to promote blood sugar balance. In addition, eating five to six prunes per day may help protect against bone loss. And since people with diabetes have a greater risk of developing osteoporosis, adding Sunsweet Ones can be a great way to protect bone health while balancing blood sugar levels.

Building a Lunch Bento Box

Lunch Bento box

Want an easy lunch on the go that will keep blood sugar steady all afternoon? Pair a turkey pinwheel wrap (protein) with a handful of Sunsweet Ones (fiber), air-popped popcorn (carbohydrate), and veggies with hummus (fat) for a winning combination that will satisfy both your crunchy and sweet cravings.

Building a Balanced Snack Bento Box

Snack Bento box

It can be easy to fall short on your fruit and vegetable goals during the day. But when you include fruits and veggies are part of your regular snack routine, you are much more likely to meet your daily needs. This balanced bento snack box is a great example of how to add vegetables and fruit into your snack routine and have fun doing it.

Using a toothpick or skewer, layer cheese cubes (protein), olives (fat), and raw veggies to create the perfect snacking finger food. Pair the kebabs alongside Sunsweet Ones (fiber) and some whole grain crackers (carbohydrate) to build a snack box that satisfies both salty and sweet cravings.

The bottom line on bento boxes and blood sugar

Bento boxes for lunch, breakfast and snack

Bento boxes can be a great tool for maintaining healthy glucose levels. The pre-portioned sections allow for visual cues on balancing protein, fat, and fiber, ensuring that the right balance of carbohydrates, proteins and fats are included in one meal. As an added bonus, bento boxes can help with portion control to further regulate blood sugar levels by preventing spikes in blood glucose.

Adding bento boxes to your meal prep routine can be a great way to allow you to mix and match different food combinations so that meals can be tailored to your taste preferences while still meeting your health goals.

Leave a Reply

Your email address will not be published. Required fields are marked *