The Simple Hand Portion Guide To Lower After-Meal Blood Sugar

This article explains the hand portion method for estimating the number of food portions you eat. This technique does not need a weighing scale and is an excellent way to control portions.

Research from the American Diabetes Association and the Journal of Clinical Nutrition indicates that portion control is crucial for managing post-prandial glucose.

Studies show a 20-35% reduction in blood sugar spikes when properly controlled food portions [Franz et al., 2014 – Diabetes Care].

 Basic Hand Measurements

Carbohydrates

Cupped Hand = 15g carbohydrates

• 1/3 cup rice/pasta/grains
• Equal to one carb serving
• Typically raises blood sugar by 30-50 mg/dL

Thumb Tip (from tip to first joint)

• One tablespoon for dense carbs
• Examples: honey, maple syrup
• Approximately 15g carbs

Protein

Palm Size (no fingers) = 3-4 oz

• Width and thickness of palm
• Approximately 21g of protein
• Helps limit glucose rise by 20-30%

The thickness should match the thickness of your palm

• Roughly 0.5-0.75 inches for most adults
• Adjust larger/smaller based on hand size

 Vegetables

Vegetables delay the sugar absorption of carbohydrates by providing added surface area for the carbs to adhere to, thus delaying their absorption until they reach the small intestines.

Fist = 1 cup of raw vegetables

• Non-starchy vegetables
• Less than 5g carbs per serving
• Fiber helps slow glucose absorption

Two Hands Cupped Together

• For leafy greens
• Approximately 2 cups
• Helps lower blood sugar by slowing down glucose absorption

Fats

Fats slow glucose absorption, stimulate insulin release, and increase satiety level

Thumb = 1 tablespoon

• Oils, butter, nut butter
• Approximately 14g of fat
• Fats stimulate incretins and insulin and reduce glucose spikes by 15-25%

Fingertip = 1 teaspoon

• For oils and spreads
• About 5g of fat
• Use for precise portions

How to Apply the Hand Portions with Meals

Breakfast Template

1. Protein: 1 palm
2. Complex Carbs: 1 cupped hand
3. Vegetables: 1 fist
4. Fats: 1 thumb

Expected Post-Prandial Rise: 30-45 mg/dL—The post-prandial rise of blood sugar will depend on whether you are prediabetic, diabetic, or without diabetes.

Lunch Template

1. Protein: 1 palm
2. Complex Carbs: 1 cupped hand
3. Vegetables: 2 fists
4. Fats: 1-2 thumbs

Expected Post-Prandial Rise: 35-50 mg/dL

Dinner Template

1. Protein: 1 palm
2. Complex Carbs: 0.5-1 cupped hand
3. Vegetables: 2-3 fists
4. Fats: 1 thumb

Expected Post-Prandial Rise: 25-40 mg/dL

Specific Food Category Guidelines

 Grains/Starches

• One cupped hand portion:
  •  Rice: ~30g carbs
  • Quinoa: ~22g carbs
  • Oats: ~27g carbs
  • Sweet potato: ~23g carbs

 Proteins

One palm portions:

• •  Chicken: ~21g protein
  • Fish: ~20g protein
  • Tofu: ~15g protein
  • Legumes: ~12g protein + 15g carbs

 Non-Starchy Vegetables

One fist portion:

• • Broccoli: ~5g carbs
  • Spinach: ~1g carbs
  • Cauliflower: ~5g carbs
  • Bell peppers: ~4g carbs

Healthy Fats

One thumb portions:

• • Olive oil: ~14g fat
  • Avocado: ~11g fat
  • Nuts: ~14g fat
  • Seeds: ~12g fat

 Tips for Accuracy

General Guidelines

Initial and Regular Calibration

• Compare with measuring cups and spoons monthly
• Check against a food scale
• Adjust for hand size variations

Consistency Checks

• • Use the same hand each time
  • Level off cupped portions
  • Don’t compress foods

 Common Adjustments

1. For Larger Hands (>7.5 inches from wrist to fingertip)

• Reduce cupped portions by 25%
• Use 75% of palm size for proteins

2. For Smaller Hands (<6.5 inches from wrist to fingertip)

• Increase cupped portions by 25%
• Use full palm size plus 25% for proteins

 Blood Sugar Monitoring Strategy

 Target Ranges

• < 155 mg/dl or 8.6 mmol/L in one hour after the first bite
• < 140 mg/dl or 7.8 mmol/L in two hours

 Special Considerations

 Mixed Meals

1. Combined Foods

• Use the primary ingredient rule
• Count as carb if >50% carb content
• Account for sauce volumes

2. Casseroles/Stews

• Separate components mentally
• Use total palm size for volume
• Count liquid portions

 Timing Considerations

Morning Portions

You may need smaller carb portions. Higher protein intake during breakfast leads to lower blood sugar levels all day. Please read about it at A High Protein Breakfast Prevents Surging Sugar All Day.

Dawn phenomenon adjustment—The dawn phenomenon is a natural rise in blood sugar levels early in the morning. It is often due to the body releasing hormones that make it harder for insulin to stabilize blood sugar.

Evening Portions

• Reduce carb portions
• Increase fiber content
• Focus on protein/vegetables

Note: These guidelines are based on average hand sizes and should be personalized based on individual factors, including:

• Age
• Gender
• Activity level
• Medical conditions
• Medication timing
• Individual glucose response

Always work with healthcare providers to adjust portions based on blood glucose monitoring results and individual needs.

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Related:

• Applying The OODA Loop For Better Health
• Prevent Hypoglycemia with Smart Medication Adjustments
• 102 Easy Ways to Lower Post-Prandial Blood Sugar Without Meds
• The Simple Way To Keep Blood Sugar Low: Breakfast

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