Glucose levels, also known as blood sugar levels, are one of the hottest topics in the wellness field.
Blood sugar levels affect our health in many ways. They can wake us up in the middle of the night, cause intense appetite and hunger, affect our mood and energy, and play a role in preventing chronic disease.
We used experts in functional medicine and nutrition. leona west foxexplained further.
“Glucose balance refers to maintaining stable levels of glucose (sugar) in the bloodstream. It regulates energy levels and supports optimal brain function and mood regulation, which improves overall health and It’s very important for well-being,” says Leona. “It also plays an important role in the prevention of chronic diseases such as diabetes and secondary chronic diseases such as dementia, cardiovascular disease and cancer.
“Achieving and maintaining blood sugar balance can be achieved through important dietary and lifestyle choices,” says Leona.
This time, we will focus on the part of “what to eat.''
Fortunately, the formula is very simple. Leona says that by combining all four of the following, you can create a diet that balances your blood sugar levels.
1.High fiber
2. Moderate to high protein
3. Beneficial fats
4. Low-glycemic complex carbohydrates
Even if you don't apply to all four, some of them will be more important than others. “They are listed in order of priority,” she explains. “So ideally, you want to make sure that every meal has at least first place and her second place, and then she's third and fourth in order of importance.”
Below, she provides examples of good food sources in each of the four categories.
1.High fiber
- artichoke
- avocado
- beans
- Brussels sprouts
- broccoli
- chia seeds
- lentil
- oats
- Pear
- Quinoa
- raspberry
- split peas
2. Moderate to high protein
- almond
- cottage cheese
- chicken
- egg
- greek yogurt
- lean beef
- lentil
- pumpkin seeds
- salmon
- Tofu
- Tempe
- turkey
3. Beneficial fats
- avocado
- avocado oil
- chia seeds
- coconut
- coconut oil
- linseed oil
- Ghee (clarified butter)
- Nuts (almonds, walnuts, etc.)
- Olive oil
- Yogurt
4. Low-glycemic complex carbohydrates
- barley
- beans and lentils
- brown rice
- Soba
- oats
- Quinoa
- crush
- sweet potato and yam
- whole grain pasta
- Sprouted bread and wheat-free bread
- wild rice
She recommends eating an early dinner and following a 12- to 14-hour overnight fast. Eating an early dinner gives your body more time to process and metabolize food before bedtime. It helps prevent a sudden rise in the blood pressure,” says Leona.
“An early dinner combined with a 12-14 hour overnight fast can help balance blood sugar levels for long periods of time without eating late at night, during sleep, or early in the morning, lowering insulin levels and improving insulin sensitivity. “It increases,” she explains. “This supports fat burning and glycogen depletion, as an overnight fast depletes stored glucose, encouraging the body to use stored fat for energy through fat oxidation, and improves metabolism. Improves flexibility and reduces risk of insulin resistance.”
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