My husband and I have been making an eating your no oats recipe quite often over the past several months.
I’ve been wearing a CGM for 5+ years, becoming prediabetic at menopause.
I of course, do well glucose wise with the no oats, particularly when adding protein powder, but over the last six weeks I’ve been fighting constipation and have been working to amp up the fiber considerably. Crazy but I just haven’t tracked fiber like I’ve tracked protein or carbs.
It’s quite an interesting journey, particularly when I think I’m eating veggie forward meals with what seems like a lot of seeds and nuts.
I’ve been doing a serious tracking experiment with ChatGPT this past week as I am currently not wearing a CGM. I have a question about the photo in your post today that list your favorite typical breakfast so is that additional seeds that you have added? I plan to go back and look more closely at this post as well as do a bit more deep diving into how to get enough fiber when you’re pushing the protein.
I will absolutely be resuming CGM in the near future. While I’ve been an avid tracker of many biometrics, I am also well aware of cost-benefit in terms of cognitive load and psychological effects. I have observed it in myself, depending on what is going on in my life.
I’m been a heavy user of chia, flax, hemp, and pumpkin seeds and various nuts for sometime now.
So, generally when having no-oats for breakfast, I do 1/3 cup and then add ~100 g blueberries and 25 g walnuts. I make kefir usually add some of that as well as well as off and on protein powder.
What would you give that for fiber?
So far, ChatGPT has made a multitude of errors with tracking.
Just weird things and I’ve modified but. It expecting it to always export well.
Hi Dana, I use Cronometer for tracking, and I find it to be pretty accurate. I have also heard good things about MyFitnessPal. According to Cronometer, your breakfast of No Oats, blueberries, and walnuts will give you 18.6 grams of fiber, which is a great start to your day!🧡
Hi Dana! I love that you and your husband have been enjoying No Oats! It is terrific that you've been CGM-savvy for 5+ years - that's such valuable long-term data.
The constipation struggle is real, especially when you're prioritizing protein and managing blood sugar. You're absolutely right that fiber often gets overlooked when we're focused on protein and carbs. Looking at the breakfast photo, yes- those are additional seeds I sprinkle on top (usually a mix of chia or basil seeds, hemp hearts, pumpkin seeds, and ground flax) specifically to bump up the fiber without affecting blood sugar.
Here's what I've found helpful: aim for fiber that comes with fat and protein (like those seeds and nuts you mentioned) rather than just adding isolated fiber. Things like ground flaxseed, chia seeds, basil seeds, and even a small amount of psyllium husk can work wonders. Also, don't underestimate the power of non starchy vegetables - sometimes we think we're eating "veggie forward" but need more volume than we realize.
I'd love to hear what your ChatGPT tracking experiment reveals! Sometimes seeing the actual numbers is eye opening. Are you planning to get back on a CGM soon?🧡
Hi Beth, I signed up for a year a while ago and I am so overwhelmed! I honestly don’t know where to start, your pictures look good, you have the associated recipes but they are seem to assume a family of 4…. And I find searching and paging through substack or web pages frustrating. I need real baby steps help (I worked 60-80 hours a week, so I never really cooked before). How do I set up my pantry? How do I store leftovers?
Any class I’ve tried taking assumes I have a phd in cooking, have a loaded pantry ready to go and a chef standing in my kitchen, looking over my shoulder walking me through each step… and that I am cooking for 10…
I live alone and have an autoimmune disease, my energy level is such I only have about 4 hours a day for everything that needs to get done. I think following your nutrition will be a huge help, BUT
It takes a lot of thought, energy and time to make 2 oz of lupine pasta, make fermented foods, purchase expensive add ons and then figure out the meal plan for the week… let alone shopping for everything! I’d take your class, but does it cover more than just the recipes?
I hear you and thank you for being so honest about where you're at. You're not alone in feeling overwhelmed- transitioning from a high stress work schedule to cooking with limited energy is a huge shift, especially while managing autoimmune issues.
My course is designed exactly for people like you.
It's broken into short 10-15 minute lessons that you can watch OR just listen to (perfect for your 4-hour energy window). You can go at your own pace- no pressure to complete everything at once.
What's covered that will help you specifically:
* Kitchen and pantry setup from scratch (no assumptions about what you have)
* All recipes and meal plans are portioned for ONE person and include options for leftovers you can take to work the next day.
* Metabolic health basics without the overwhelm
* How to build meals without fancy ingredients
This isn't another course that assumes you're cooking for a family or have chef-level skills. It's designed for real people with real constraints who want to improve their health without the complexity.
Given your autoimmune challenges, the metabolic health foundations alone could be game-changing for your energy levels🧡
Hi Kathy! Yes, it is canned mackerel! I like the Wild Planet brand. I am sure there are other good ones, too—just look for ones packed in olive oil or water🐟
Many thanks, Beth. I’m going to try mackerel again. I tried it a number of years ago and don’t remember why the habit didn’t stick. As they say…better luck next time! 🐟😊
Thank you for your explanation. I have realized that my body IS really sensitive to sugar. So I try to keep sugar grams under 5 and carbs close to 10 but not over 15. As I do the course and learn from you and Anja, things will improve.
This is another thing I want to understand - metabolic health. I don't know much about it and really never heard about it until this last year. This is going to be a fun learning experience for me!
Thank you so much for subscribing and for your incredibly kind words! I love that the fiber post got your brain working- that's exactly what I hope for! Sharing practical information that changes how you think about putting meals together is always my goal.
I'm excited to have you as part of the community and can't wait to share more ideas that spark even more creative thinking. Welcome🧡
Hello, Beth. I'm new to The Blood Sugar Method. Your portions on the plates look rather small. What do you consider a serving size (in cups or oz.) to stay within the 30-30-30 and not be overeating? I'm so used to bigger portions so these portions look like I would leave the table hungry. Ha! I know it would be an adjustment but I was curious on your serving size. These meals look very delicious. Thank goodness I'm not a picky eater.
Hi Claudia! I am so happy to have you in The Blood Sugar Method, and I am so glad you are not a picky eater!
Great question about portions. I should mention that I'm a pretty small human - 5'3" and about 110 pounds - so my plates reflect that. I share my meals to show proportions and combinations, not necessarily to show you how much to eat!
For the 30-30-30 approach, focus on these targets:
30g protein (roughly 4-6 oz of meat/fish, or 1 cup Greek yogurt + additions)
30g fiber throughout the day (roughly 10 grams per meal)
30 plants per week
Your portions should be sized for YOUR body and activity level! If you're larger, more active, or need more food to feel satisfied, absolutely scale everything up. The health benefits are in the ratios and combinations- protein, fiber, healthy fats, ferments, and vegetables together, not the specific amounts.
A good guideline: Aim to eat to about 80% satiety (satisfied but not stuffed). For vegetables specifically, try for about 1 pound of cooked vegetables and 1 pound of raw vegetables daily - this helps you easily hit fiber and nutrient goals while staying satisfied.
Trust your hunger cues and adjust accordingly. Some people need much larger portions than what you see on my plates, and that's perfectly normal!
Does this help clarify things? Your meals should definitely leave you satisfied, not hungry!🧡
Yes. There is a lot of clarity in your reply. I'm 5'6" and weigh 154 lbs. I don't feel my best at this weight but actually feel really good at 130 lbs. I would like to lose 20-25 lbs. I'm hoping that the portions will be a nice benefit, second to blood sugar control. The next question I have is looking at some of your recipes, I notice that the carbs can be high (like, 31g) and sugar is 14g. I have done keto in the past and kept the carbs at 10-11 and sugars below 5. What is your theory behind your recipes? Will I still be able to lose weight?
I'm so glad that provided clarity! You're absolutely right- reducing insulin spikes will naturally support weight loss since insulin is our primary fat storage hormone. Lower, more stable insulin levels make accessing stored fat for energy much easier for your body.
I'd love to clarify about the recipes you're referring to. Could you let me know which specific ones you're seeing with 31g carbs and 14g sugar? Most of my recipes are designed to be low-carb, so I want to make sure we're looking at the same ones.
Those numbers may include higher-carb vegetables or fruits that are still designed to minimize insulin response due to their fiber content and how they're combined with protein and healthy fats. The combination of nutrients matters tremendously for the impact of blood sugar.
If you've had success with stricter keto macros (10-11g carbs, under 5g sugar), we can absolutely discuss modifying recipes to fit those parameters while maintaining the blood sugar stability focus.
The beauty of focusing on insulin response rather than just weight loss is that the weight becomes a natural byproduct of better metabolic health, and tends to be more sustainable.
I was looking at the Pumpkin Spice No Oats recipe. Even though it has 2-3 Tbsp of pumpkin puree and 2 squares of chocolate, I was surprised how high the carbs and sugar was. I guess what I’m trying to understand is the ratio of protein will offset the affects of the carbs and sugar? I understand how you are designing the low impact of sugar spikes. I thank you for that. I’m getting rather tired and frustrated over the yo-yo spikes. My menus are not well balanced. The keto diet was hard to maintain over a long period of time. I was sick of all the creaminess in all the recipes. Weight loss wasn’t happening that much. Too high in fats? I like what you and Abby Cooper are doing. The recipes are more enjoyable by far.
I completely understand your frustration with the blood sugar yo-yo! You're asking such a smart question about protein ratios.
You're right that protein helps buffer carb absorption, but the pumpkin puree and chocolate squares are still pushing this recipe into higher carb territory than some of my others. The protein from nuts/seeds helps, but might not be enough to offset the natural sugars for someone with your sensitivity.
For this pumpkin recipe, you might try:
* Reducing the pumpkin puree to 1-2 tablespoons instead of 2-3
* Skipping the chocolate squares and adding sugar-free chocolate chips instead
* Adding an extra tablespoon of protein powder to boost the protein ratio
What I've learned is that sustainable blood sugar management is about finding your personal carb threshold. Some people do great with 15-20g net carbs per meal, others need closer to 10g.
Your instinct about balanced menus is spot-on. This pumpkin recipe might work better as an occasional treat, while something like a yogurt bowl with No Oats and nuts becomes your reliable daily go-to.
I totally get being tired of keto's "creaminess" - there's a middle ground between strict keto and blood sugar chaos. Keep experimenting and listening to your body! I am happy you are here🧡
Hi Beth
My husband and I have been making an eating your no oats recipe quite often over the past several months.
I’ve been wearing a CGM for 5+ years, becoming prediabetic at menopause.
I of course, do well glucose wise with the no oats, particularly when adding protein powder, but over the last six weeks I’ve been fighting constipation and have been working to amp up the fiber considerably. Crazy but I just haven’t tracked fiber like I’ve tracked protein or carbs.
It’s quite an interesting journey, particularly when I think I’m eating veggie forward meals with what seems like a lot of seeds and nuts.
I’ve been doing a serious tracking experiment with ChatGPT this past week as I am currently not wearing a CGM. I have a question about the photo in your post today that list your favorite typical breakfast so is that additional seeds that you have added? I plan to go back and look more closely at this post as well as do a bit more deep diving into how to get enough fiber when you’re pushing the protein.
Thanks for wading through this message Beth!
Hi Beth and I appreciate your thoughts.
I will absolutely be resuming CGM in the near future. While I’ve been an avid tracker of many biometrics, I am also well aware of cost-benefit in terms of cognitive load and psychological effects. I have observed it in myself, depending on what is going on in my life.
I’m been a heavy user of chia, flax, hemp, and pumpkin seeds and various nuts for sometime now.
So, generally when having no-oats for breakfast, I do 1/3 cup and then add ~100 g blueberries and 25 g walnuts. I make kefir usually add some of that as well as well as off and on protein powder.
What would you give that for fiber?
So far, ChatGPT has made a multitude of errors with tracking.
Just weird things and I’ve modified but. It expecting it to always export well.
Thanks for your help, Beth
Hi Dana, I use Cronometer for tracking, and I find it to be pretty accurate. I have also heard good things about MyFitnessPal. According to Cronometer, your breakfast of No Oats, blueberries, and walnuts will give you 18.6 grams of fiber, which is a great start to your day!🧡
ChatGPT was quite a bit less generous. Whoops tried to upload a screenshot.
Thanks so much for weighing in on this, Beth. I’ll continue the fiber challenge!!
Thanks Beth, I may need to go back to them. I was trying to get rid of one subscription fee and utilize my paid ChatGPT.
Hi Dana! I love that you and your husband have been enjoying No Oats! It is terrific that you've been CGM-savvy for 5+ years - that's such valuable long-term data.
The constipation struggle is real, especially when you're prioritizing protein and managing blood sugar. You're absolutely right that fiber often gets overlooked when we're focused on protein and carbs. Looking at the breakfast photo, yes- those are additional seeds I sprinkle on top (usually a mix of chia or basil seeds, hemp hearts, pumpkin seeds, and ground flax) specifically to bump up the fiber without affecting blood sugar.
Here's what I've found helpful: aim for fiber that comes with fat and protein (like those seeds and nuts you mentioned) rather than just adding isolated fiber. Things like ground flaxseed, chia seeds, basil seeds, and even a small amount of psyllium husk can work wonders. Also, don't underestimate the power of non starchy vegetables - sometimes we think we're eating "veggie forward" but need more volume than we realize.
I'd love to hear what your ChatGPT tracking experiment reveals! Sometimes seeing the actual numbers is eye opening. Are you planning to get back on a CGM soon?🧡
Enjoyed seeing all these photos and unique ways to pack in fiber! Your creativity is definitely shining through and I love it!
thank you, Grace!🧡
Hi Beth, I signed up for a year a while ago and I am so overwhelmed! I honestly don’t know where to start, your pictures look good, you have the associated recipes but they are seem to assume a family of 4…. And I find searching and paging through substack or web pages frustrating. I need real baby steps help (I worked 60-80 hours a week, so I never really cooked before). How do I set up my pantry? How do I store leftovers?
Any class I’ve tried taking assumes I have a phd in cooking, have a loaded pantry ready to go and a chef standing in my kitchen, looking over my shoulder walking me through each step… and that I am cooking for 10…
I live alone and have an autoimmune disease, my energy level is such I only have about 4 hours a day for everything that needs to get done. I think following your nutrition will be a huge help, BUT
It takes a lot of thought, energy and time to make 2 oz of lupine pasta, make fermented foods, purchase expensive add ons and then figure out the meal plan for the week… let alone shopping for everything! I’d take your class, but does it cover more than just the recipes?
Hi Susan,
I hear you and thank you for being so honest about where you're at. You're not alone in feeling overwhelmed- transitioning from a high stress work schedule to cooking with limited energy is a huge shift, especially while managing autoimmune issues.
My course is designed exactly for people like you.
It's broken into short 10-15 minute lessons that you can watch OR just listen to (perfect for your 4-hour energy window). You can go at your own pace- no pressure to complete everything at once.
What's covered that will help you specifically:
* Kitchen and pantry setup from scratch (no assumptions about what you have)
* All recipes and meal plans are portioned for ONE person and include options for leftovers you can take to work the next day.
* Metabolic health basics without the overwhelm
* How to build meals without fancy ingredients
This isn't another course that assumes you're cooking for a family or have chef-level skills. It's designed for real people with real constraints who want to improve their health without the complexity.
Given your autoimmune challenges, the metabolic health foundations alone could be game-changing for your energy levels🧡
Hi Beth…in the picture where you have mackerel on the plate…is that canned mackerel and if so, what brand? Thanks.
Kathy Kalman
Hi Kathy! Yes, it is canned mackerel! I like the Wild Planet brand. I am sure there are other good ones, too—just look for ones packed in olive oil or water🐟
Many thanks, Beth. I’m going to try mackerel again. I tried it a number of years ago and don’t remember why the habit didn’t stick. As they say…better luck next time! 🐟😊
Thank you for your explanation. I have realized that my body IS really sensitive to sugar. So I try to keep sugar grams under 5 and carbs close to 10 but not over 15. As I do the course and learn from you and Anja, things will improve.
absolutely🧡 and it is totally possible to heal your metabolism with time and be able to tolerate more carbs eventually🧡
This is another thing I want to understand - metabolic health. I don't know much about it and really never heard about it until this last year. This is going to be a fun learning experience for me!
ground flax is my go to for breakfast foods
I love ground flax! How do you use yours?🧡
basic but throw in smoothies of all sorts
that is perfect!
This post pushed me over the edge to becoming a paid subscriber. I love that you are creative and offer suggestions that make my brain work
Thank you so much for subscribing and for your incredibly kind words! I love that the fiber post got your brain working- that's exactly what I hope for! Sharing practical information that changes how you think about putting meals together is always my goal.
I'm excited to have you as part of the community and can't wait to share more ideas that spark even more creative thinking. Welcome🧡
Would love the coconut yogurt recipe
Of course! Here you go https://nest-wellness.com/recipes/breakfast/coconut-yogurt-recipe/
Hello, Beth. I'm new to The Blood Sugar Method. Your portions on the plates look rather small. What do you consider a serving size (in cups or oz.) to stay within the 30-30-30 and not be overeating? I'm so used to bigger portions so these portions look like I would leave the table hungry. Ha! I know it would be an adjustment but I was curious on your serving size. These meals look very delicious. Thank goodness I'm not a picky eater.
Hi Claudia! I am so happy to have you in The Blood Sugar Method, and I am so glad you are not a picky eater!
Great question about portions. I should mention that I'm a pretty small human - 5'3" and about 110 pounds - so my plates reflect that. I share my meals to show proportions and combinations, not necessarily to show you how much to eat!
For the 30-30-30 approach, focus on these targets:
30g protein (roughly 4-6 oz of meat/fish, or 1 cup Greek yogurt + additions)
30g fiber throughout the day (roughly 10 grams per meal)
30 plants per week
Your portions should be sized for YOUR body and activity level! If you're larger, more active, or need more food to feel satisfied, absolutely scale everything up. The health benefits are in the ratios and combinations- protein, fiber, healthy fats, ferments, and vegetables together, not the specific amounts.
A good guideline: Aim to eat to about 80% satiety (satisfied but not stuffed). For vegetables specifically, try for about 1 pound of cooked vegetables and 1 pound of raw vegetables daily - this helps you easily hit fiber and nutrient goals while staying satisfied.
Trust your hunger cues and adjust accordingly. Some people need much larger portions than what you see on my plates, and that's perfectly normal!
Does this help clarify things? Your meals should definitely leave you satisfied, not hungry!🧡
Yes. There is a lot of clarity in your reply. I'm 5'6" and weigh 154 lbs. I don't feel my best at this weight but actually feel really good at 130 lbs. I would like to lose 20-25 lbs. I'm hoping that the portions will be a nice benefit, second to blood sugar control. The next question I have is looking at some of your recipes, I notice that the carbs can be high (like, 31g) and sugar is 14g. I have done keto in the past and kept the carbs at 10-11 and sugars below 5. What is your theory behind your recipes? Will I still be able to lose weight?
I'm so glad that provided clarity! You're absolutely right- reducing insulin spikes will naturally support weight loss since insulin is our primary fat storage hormone. Lower, more stable insulin levels make accessing stored fat for energy much easier for your body.
I'd love to clarify about the recipes you're referring to. Could you let me know which specific ones you're seeing with 31g carbs and 14g sugar? Most of my recipes are designed to be low-carb, so I want to make sure we're looking at the same ones.
Those numbers may include higher-carb vegetables or fruits that are still designed to minimize insulin response due to their fiber content and how they're combined with protein and healthy fats. The combination of nutrients matters tremendously for the impact of blood sugar.
If you've had success with stricter keto macros (10-11g carbs, under 5g sugar), we can absolutely discuss modifying recipes to fit those parameters while maintaining the blood sugar stability focus.
The beauty of focusing on insulin response rather than just weight loss is that the weight becomes a natural byproduct of better metabolic health, and tends to be more sustainable.
Which specific recipes were you looking at?
I was looking at the Pumpkin Spice No Oats recipe. Even though it has 2-3 Tbsp of pumpkin puree and 2 squares of chocolate, I was surprised how high the carbs and sugar was. I guess what I’m trying to understand is the ratio of protein will offset the affects of the carbs and sugar? I understand how you are designing the low impact of sugar spikes. I thank you for that. I’m getting rather tired and frustrated over the yo-yo spikes. My menus are not well balanced. The keto diet was hard to maintain over a long period of time. I was sick of all the creaminess in all the recipes. Weight loss wasn’t happening that much. Too high in fats? I like what you and Abby Cooper are doing. The recipes are more enjoyable by far.
I completely understand your frustration with the blood sugar yo-yo! You're asking such a smart question about protein ratios.
You're right that protein helps buffer carb absorption, but the pumpkin puree and chocolate squares are still pushing this recipe into higher carb territory than some of my others. The protein from nuts/seeds helps, but might not be enough to offset the natural sugars for someone with your sensitivity.
For this pumpkin recipe, you might try:
* Reducing the pumpkin puree to 1-2 tablespoons instead of 2-3
* Skipping the chocolate squares and adding sugar-free chocolate chips instead
* Adding an extra tablespoon of protein powder to boost the protein ratio
What I've learned is that sustainable blood sugar management is about finding your personal carb threshold. Some people do great with 15-20g net carbs per meal, others need closer to 10g.
Your instinct about balanced menus is spot-on. This pumpkin recipe might work better as an occasional treat, while something like a yogurt bowl with No Oats and nuts becomes your reliable daily go-to.
I totally get being tired of keto's "creaminess" - there's a middle ground between strict keto and blood sugar chaos. Keep experimenting and listening to your body! I am happy you are here🧡