للحصول على مستويات السكر في الدم الصحي وتقليل مقاومة الأنسولين ، قم بدمج ما يلي:

• Complex carbohydrates such as brown/wild rice, lentils, amaranth, quinoa, oats, and wholemeal sourdough bread
• A source of protein (organic eggs, wild fish, organic lean meat and poultry, beans/legumes, nuts/seeds) with every meal
• Fibre-rich foods such as rolled oats, ground flaxseeds, chia seeds, green leafy vegetables, grains, and almonds
• Good fats, particularly the essential fatty acids Omega-3, present in wild oily fish such as mackerel, sardines, salmon and anchovies. Plant-based options are chia seeds, flaxseeds, avocado, nuts, such as almonds and Brazil nuts, and extra virgin olive oil

 And avoid:

• Refined carbohydrates and sugar (such as white pasta, white rice, white bread, pastries, and sugary cereals) as well as trans fats (such as ready-made meals and sauces, margarine, fried fast-food, crisps, and biscuits)