*Disclaimer: All content and information in this blog is for informational and educational purposes only. Always consult your health care provider before making any adjustments to your exercise routine or diabetes management.

The PFF method is our secret weapon to mitigating post-meal blood sugar spikes, matching insulin timing and staying satiated throughout the day. Never heard of the PFF method? No worries. We’ve got you covered inside today’s blog post. 

What is the PFF Method?

The PFF method is a food pairing method that helps keep blood sugars balanced. PFF stands for protein, fiber and fat. We know that carbohydrates impact our blood sugars quickly, whereas protein, fat and fiber digest slower – causing a slower rise in blood glucose. By pairing these macronutrients with your fast acting carbs, you can slow down the blood sugar spike and meet it with your insulin timing.

What are the benefits?

Not only does the PFF method support blood sugars, but it keeps us satiated, increases energy and helps us regulate hormones. When looking from a holistic lens, all angles decrease stress on the body and support blood sugars, mood and energy.

What are some PFF meals?

Need examples of PFF meals? We’ve got you. Some of our favorites include:

Breakfast

• Avocado Toast: whole wheat bread (fiber), avocado (fat), egg of choice (protein), berries on the side (fiber)
• Smoothie Bowl: whole or reduced-fat greek yogurt (fat/protein), blueberries and strawberries (fiber), protein powder (protein), seeds (fat/fiber)
• Oatmeal: plain old fashioned oats (fiber), milk (protein), peanut butter (fat/protein)
  

Lunch

• Chicken Salad Sandwich: whole wheat bread (fiber), avocado, mayonnaise (fat), chicken (protein)
• Salad: mixed greens, mango, strawberry (fiber), pecans, avocado (fat), grilled chicken (protein)
  

Dinner

• Fajitas: Whole wheat tortillas, peppers & onion (fiber), chicken (protein), sour cream (fat)
• Taco Bowl: Whole wheat tortilla, corn, tomato, shredded lettuce (fiber), chicken (protein), beans (protein, fiber), guacamole, sour cream (fat)
  

The PFF Method is our favorite way to take away restriction from mealtime and support our blood sugars while doing it. To learn more check out Episode 51: T1D Tips with Jessica Hrdlicka: The PFF Method for Predictable Post Meal Blood Sugars available now on Spotify and Apple Podcasts.