Blood sugar can be stabilized by eating a good breakfast, and eating two to three meals a day without snacking between meals. Snacking upsets the digestive system. The last meal should be no later than 4 to 4 ½ hours before bedtime as food digests poorly during sleep. It is recommended to eat three whole grains for breakfast, such as a three-grain porridge or a two-grain porridge with a slice of healthy whole wheat bread, and a bowl of fruit salad to keep blood sugar levels stable until the next meal. Two tablespoons of ground seeds (such as a mixture of ground flax seeds, sunflower, sesame and pumpkin seeds) can be eaten with your porridge for omega 3 fatty acids (excellent brain food). Avoid refined carbohydrates and refined sugar.

In the afternoon, I would eat one type of legume and vegetables with one whole grain, such as a bean stew on brown rice with a fresh salad. Do not eat fruit and vegetables at the same meal, to prevent fermentation and an acid system, and avoid dairy products and other animal products. Cow’s milk protein (casein) is linked to diabetes.