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The coordinated functioning of the body is a process of interaction between many health factors.
In today’s health-conscious world, understanding blood sugar levels and how they affect our well-being is more important than ever. It affects absolutely every aspect of our lives. While such a serious impact can be scary, it’s important to remember that it is a factor within our control that can be managed to maintain good health, writes Poosh.
Functional medicine and nutrition expert Leona West Fox sheds light on this critical aspect of health, emphasizing the importance of blood sugar balance. And this balance is not only about getting rid of the inconveniences associated with waking up at night or hunger; it is also associated with maintaining energy, supporting brain function, regulating mood and, most importantly, preventing chronic diseases such as diabetes and related conditions such as dementia, cardiovascular disease and even cancer.
West Fox emphasizes that blood sugar balance depends not only on medications or complex medical procedures, but also on what we eat. She simplifies it into a simple formula, focusing on four key elements for eating to support blood sugar:
- High in fiber: Artichokes, avocados, beans, Brussels sprouts, broccoli, chia seeds, lentils, oats, pears, quinoa, raspberries and peas are high in fiber.
- Moderate to high protein: almonds, cottage cheese, chicken, eggs, Greek yogurt, lean beef, lentils, pumpkin seeds, salmon, tofu, tempeh and turkey.
- Healthy fats: Avocado, avocado oil, chia seeds, coconut, coconut oil, flaxseed oil, ghee, nuts such as almonds and walnuts, olive oil and yogurt.
- Low-glycemic complex carbohydrates: barley, beans, lentils, brown rice, buckwheat, oats, quinoa, squash, sweet potatoes, sweet potatoes, whole wheat pasta, sprouted and flourless breads, and wild rice.
West Fox suggests prioritizing these categories. Foods high in fiber and protein are most important, followed by healthy fats and low-glycemic carbohydrates.
An important aspect of her recommendations is the timing of meals. She advises having dinner early and fasting for 12–14 hours at night. With this approach, it’s not just what you eat, but when you eat it that matters. Eating an early dinner helps the body process food more efficiently before bed, avoiding large spikes in blood sugar. Prolonged overnight fasting helps lower insulin levels, increases insulin sensitivity, enhances fat burning and improves metabolic flexibility. This not only helps reduce the risk of developing insulin resistance, but also encourages the body to use stored fats for energy.
This approach to regulating blood sugar isn’t just a diet change, it’s a lifestyle change with far-reaching health consequences. The simplicity of the West Fox formula makes it accessible and achievable for anyone who wants to improve their health by better managing an important element of health.
