#ftmnb

Below is a Type 2 diabetes–friendly approach that focuses on protein, fiber, healthy fats, and low–glycemic carbs (no extremes, no crash dieting).

🧠 Core Rules (Diabetes + Hormones)

Before the food list, these are the why it works rules:

Protein at every meal → steadier blood sugar + hormone support

Fiber > refined carbs → slower glucose risea

Healthy fats → needed for testosterone

Consistent meals → avoids spikes and drops

🍳 Breakfast (low spike, hormone-supportive)

Good options:

Eggs + spinach + avocado

Plain Greek yogurt + berries + chia seeds

Chia pudding made with unsweetened milk

Tofu scramble with veggies

✅ Why it works:

Eggs/fats = hormone support

Fiber + protein = slower glucose rise

🚫 Avoid:

Sugary cereals

White toast alone

Juice first thing in the morning

🥗 Lunch (balanced & filling)

Build your plate like this:

Protein: chicken, salmon, tofu, beans

Fiber: leafy greens, broccoli, peppers

Fat: olive oil, avocado, nuts

Carbs (optional): small portion quinoa or beans

✅ Testosterone-friendly nutrients:

Zinc (meat/beans)

Omega-3s (fish)

Magnesium (greens, seeds)

🥜 Snacks (prevent crashes)

Best snacks:

Nuts or seeds (small handful)

Apple + peanut butter

Cheese slices

Hard-boiled eggs

🚫 Avoid:

Candy

Granola bars with sugar

Large fruit portions alone

🍽️ Dinner (stable overnight sugars)

Great dinners:

Salmon + roasted broccoli + olive oil

Beef or tofu stir-fry with veggies

Chicken + cauliflower rice

Lentils + greens + tahini

🍚 If adding carbs:

Small portion of brown rice or sweet potato

Always pair with protein + fat

🍓 Fruits That Are Safer for Blood Sugar

Stick to lower-glycemic fruits:

Berries

Green apples

Kiwi

Small amounts of pomegranate

👉 Pair fruit with protein/fat to avoid spikes.

🧃 Drinks

Best:

Water

Unsweetened tea

Milk or unsweetened plant milk

Limit:

Soda

Sweetened coffee drinks

Fruit juice

🧪 About Testosterone + Diabetes (important)

Stable blood sugar = lower insulin resistance

Lower insulin resistance = better testosterone levels

Crash dieting or cutting carbs too hard can lower testosterone

this is about steady, not restrictive eating.

🥗 Example Full Day (Diabetes-Friendly)

Breakfast: Eggs + spinach + avocado

Snack: Nuts

Lunch: Chicken salad w/ olive oil

Snack: Greek yogurt + berries

Dinner: Salmon + veggies