levelshealth (@levelshealth)

levelshealth

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Levels helps you see how food affects your health. levelshealth.com

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Tahini may be our most underrated condiment. It’s known mostly as the base for hummus, but it can do so much more. You can add it to all kinds of dishes, from soup to smoothies, to add nutty flavor, a creamy texture, or just to take advantage of its healthy compounds.⁠
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Along with flaxseeds, tahini is one of the richest dietary sources of lignans, a kind of polyphenol. Tahini’s main lignan is sesamin, which acts as an antioxidant, and may even lower blood sugar. It also has ~3 grams of fiber per 2-tablespoon serving, as well as polyunsaturated fats, calcium, iron, potassium, magnesium, and phosphorus. We turned to Levels member @nestwellness to create an easy tahini garlic and herb dressing to add extra nutrients and kick to salads, steak or fish! ⁠
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Tahini Garlic and Herb Dressing⁠
Makes 1 cup⁠
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Ingredients:⁠
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1/2 cup tahini⁠
1/4 cup lemon juice ⁠
1 tbsp apple cider vinegar or sauerkraut brine⁠
1/3 cup warm water (more if you like your dressing thinner or if your tahini is very thick)⁠
1 clove garlic⁠
2 tsp olive oil⁠
1 tsp allulose sweetener ⁠
1 tsp sea salt ⁠
1/4 tsp pepper⁠
1/2 cup chopped herbs - dill, parsley, chives, use all 3 or use your favorites!⁠
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Method:⁠
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1. Add all of your ingredients to a blender and blend well until all your herbs are chopped and the dressing is vibrant green.⁠
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2. Store in a jar in the refrigerator until you are ready to enjoy. This garlic herb dressing is delicious on salad, roasted vegetables, steak and fish. ⁠

#metabolichealth #LearnOnTikTok #fyp #metabolicfitness #recipe #healthyrecipe #bloodsugarfriendly #nutritionandhealth #personalizedhealth
#metabolicnutrition #explorepage #healthyliving

715

Fancy a golden latte? Turmeric adds more than just bright color to your dishes—it’s also packed with antioxidants and anti-inflammatory compounds. Levels Member Beth of @NestWellness shows us how to easily incorporate turmeric into your morning routine with this cozy drink.

Turmeric “Golden Milk” Latte

INGREDIENTS

4 tbsp ground turmeric
2 tsp ground ginger
2 tsp ground cinnamon
1/2 tsp black pepper
1/4 tsp cardamom
1 cup milk of your choice

METHOD

Add all 5 ingredients to a small lidded jar and shake well. This is your Turmeric Golden Milk Spice Mix

To make a single serving of Golden Milk:

1. Heat 1 cup milk of your choice: nut milk, coconut milk or full fat dairy.

2. Add 1-2 tsp (depending how spicy you like your golden milk) of the turmeric spice mix to your mug. Pour the warm milk on top of the spices. Blend well with a spoon, small whisk or frother.

3. Add sweetener of choice if desired: allulose, monk fruit or stevia. Sprinkle with additional cinnamon. Enjoy!

#metabolichealth #LearnOnTikTok #fyp #metabolicfitness #bloodsugarfriendly #nutritionandhealth #personalizedhealth
#metabolicnutrition #explorepage #healthyliving #metabolic #cgmlife
#glucosemonitoring #biowearables

920

Can I add fruit to my smoothie without spiking my glucose?

The answer is, it depends.

Tropical fruits such as mangoes, bananas, and pineapples tend to be higher in sugar than other options. Better fruit choices include raspberries (5 grams of sugar per cup), strawberries (7 grams per cup), blackberries (7 grams per cup), and blueberries (10 grams per cup). Whole kiwi (6 grams per fruit) is another smart option.

Nutritionist Brigid Titgemeier shows us her 4 tips for incorporating fruit to create a smoothie that delivers nutrition and won't spike your blood sugar:

1. Use low-glycemic fruits like berries
2. Add vegetables for fiber (she used cauliflower!)
3. Include healthy fats like nuts or seeds
4. And protein to help round out your overall glucose response

#metabolichealth #LearnOnTikTok #fyp #metabolicfitness #bloodsugarfriendly #nutritionandhealth #personalizedhealth
#metabolicnutrition #explorepage #healthyliving #metabolic #cgmlife
#glucosemonitoring #biowearables

702

Depending on how you order, Chipotle can either be a metabolically healthy meal or a blood sugar disaster. No other fast-food option lets you pile on so many types of vegetables, mix in two kinds of fiber-rich beans, and top it all with hormone-free protein. That said, a typical chicken burrito with white rice has 1,325 calories and 151 grams of carbohydrates—very likely to spike your blood sugar.Thankfully, with some careful ordering, Chipotle can be a smart choice for eating on the run.We turned to Levels Member @M A L L O R Y to g ive us 10 steps to the perfect Chipotle order. (Just note that beans can cause glucose spikes in some people, so be mindful of how they affect you!)

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Pizza, sadly, is one of the top 10 worst scoring foods among Levels users, thanks to white flour crust and added-sugar sauces. Fortunately, that’s easy to fix: Opt for cauliflower crust, choose sauce wisely and pick healthy toppings. We asked Levels member Beth of @nestwellness to show us how it’s done. Cauliflower Thin Crust PizzaServes 2, (makes four 8” round crusts)Crust Ingredients:1 12 oz bag of frozen cauliflower rice, steamed, squeezed2 eggs1/4 tsp sea salt1/2 cup full fat greek yogurt 2/3 cup almond flour 1/3 cup arrowroot Toppings:Rao’s tomato sauceManchegoGoat cheesePastured Italian sausageSpinachFresh basilMethod:Preheat oven to 400 degrees F.. Cook bag of frozen cauliflower rice 4 minutes in the microwave or on the stovetop, allow to sit for one minute to cool.Using a nut bag or a dish cloth, squeeze the water out of the steamed cauliflower rice. In the bowl of a food processor, add cauliflower, eggs, salt, yogurt, almond flour and arrowroot. Blend until very smooth. It will be very much like batter and this is what you want! On a parchment lined baking sheet, put 1/2 cup batter and using a spatula or the back of a spoon, create an 8 inch circle of batter. Bake the crust for 6 minutes until it is firm but not brown. This is just a pre-bake to get the crust firm enough for toppings.Remove crust from the oven and turn the heat up to 500 degrees. Top your pizza crust and bake for about 15-18 minutes or until the cheese is melted, golden and bubbly. Enjoy!#LearnOnTikTok #fyp #metabolicfitness #bloodsugarfriend ly