One of the hottest topics in wellness is glucose levels, commonly known as blood sugar.
Our blood sugar levels impact various aspects of our health, from disrupting sleep patterns and triggering intense cravings to influencing mood, and energy levels, and playing a pivotal role in preventing chronic diseases.
To shed light on this crucial aspect of health, we turned to functional medicine and nutrition specialist Leona West Fox. According to Leona, blood sugar balance is essential for overall well-being as it regulates energy levels, supports optimal brain function, and plays a significant role in preventing chronic diseases like diabetes, dementia, cardiovascular issues, and cancer.
Leona emphasizes that achieving and maintaining blood sugar balance can be accomplished through specific diet and lifestyle choices. Today, the focus is on the dietary aspect, and Leona simplifies the formula for a blood sugar-balancing meal, combining four key elements:
1. High fiber
2. Moderate to high protein
3. Beneficial fats
4. Low-glycemic complex carbs
These elements, when combined, contribute to a well-rounded, blood sugar-balancing meal. Leona advises prioritizing these elements, emphasizing that having at least the first two is crucial, followed by the subsequent elements in order of importance.
Leona provides examples of good food sources for each category:
1. High Fiber
– Artichokes
– Avocado
– Beans
– Brussels sprouts
– Broccoli
– Chia seeds
– Lentils
– Oats
– Pears
– Quinoa
– Raspberries
– Split peas
2. Moderate to High Protein
– Almonds
– Cottage cheese
– Chicken
– Eggs
– Greek yogurt
– Lean beef
– Lentils
– Pumpkin seeds
– Salmon
– Tofu
– Tempeh
– Turkey
3. Beneficial Fats
– Avocado
– Avocado oil
– Chia seeds
– Coconut
– Coconut oil
– Flaxseed oil
– Ghee (Clarified Butter)
– Nuts (e.g., Almonds, Walnuts)
– Olive oil
– Yogurt
4. Low-Glycemic Complex Carbohydrates
– Barley
– Beans and lentils
– Brown rice
– Buckwheat
– Oats
– Quinoa
– Squash
– Sweet potatoes and yams
– Whole wheat pasta
– Sprouted and flourless bread
– Wild rice
Leona recommends having an early dinner and maintaining a 12- to 14-hour overnight fast. This approach allows the body to process and metabolize food before bedtime, preventing significant post-meal blood sugar spikes that may occur when eating too close to bedtime. Aligning an early dinner with a prolonged overnight fast promotes balanced blood sugar levels, insulin sensitivity, and supports fat burning and glycogen depletion, contributing to improved metabolic flexibility and reduced risk of insulin resistance.
