One of the most discussed health topics is the level of glucose, or blood sugar. Sugar levels affect our health by waking us up at night, causing sudden hunger, mood swings and fatigue. Moreover, they affect the prevention of chronic diseases.
Functional medicine specialist and nutritionist Leona West Fox explains the importance of balancing blood sugar:
"Balanced blood sugar helps regulate energy levels and optimal brain function. It also plays a key role in preventing chronic diseases such as diabetes, dementia, cardiovascular disease and cancer."
To achieve blood sugar balance, diet is essential. Leona suggests a simple formula to create a balanced meal:
1. High fiber
Artichoke
Avocado
Legumes
Brussels Sprouts
Broccoli
Chia
Seeds
Lentils Oats
Pears
Quinoa
Raspberries
Split Peas
2. Protein
Almonds
Cottage
cheese Chicken
Eggs
Greek
yogurt Lean red meat Lentils
Pumpkin
seeds
Salmon
Tofu
Beef
3. Beneficial fats
Avocado
Avocado oil
Chia seeds
Coconut
Coconut oil
Linseed oil
Nuts
Olive oil
Yogurt
4. Carbohydrates with a low glycemic index
Legumes and lentils Brown
rice Buckwheat Oats Quinoa Pumpkin Sweet potatoes and yam Wholemeal pasta Seedless and flourless bread Wild rice
An early dinner and a 12-14 hour overnight fast is suggested. This gives the body time to metabolize food and helps prevent blood sugar spikes before bed. Overnight fasting improves insulin sensitivity, helps burn fat, and reduces the risk of insulin resistance.
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