HomeFood CraftWhat? Blood 🩸sugar and mental health?

What? Blood 🩸sugar and mental health?

What? Is sugar not good for your brain?

We’re in week 3 of the Mental and Brain Health topic and today’s topic may surprise you. It’s about sugar (well, blood sugar needs to be clean!) and your mental health.

what have you heard “Type 3 diabetes?” Although not an officially recognized medical condition, it is a term often used to describe Alzheimer’s disease caused by insulin resistance in the brain.

In this episode, Katia About blood sugar and will definitely dive into a yummy recipe. Enjoy!

Low GI GF bread

Last week we talked about eating a variety of brightly colored vegetables that are important for supporting our brain health, and this week we’re diving into the next topic, blood sugar and mental health.

Brain cells have high requirements for energy, using more than 20% of the body’s energy supply to function, and depletion of fuel supply is immediately noticeable in our memory and mood. If blood glucose levels are too low, symptoms may include irritability, fatigue, low mood, and loss of memory and ability to concentrate.

Although glucose is our brain’s main fuel source, excess amounts can actually impair its function. Greater blood sugar fluctuations are associated with negative mood and lower quality of life. To reduce large fluctuations in blood sugar, rather than foods that cause blood sugar levels to rise, we should get our carbohydrates from foods that release their sugar (glucose) slowly into the bloodstream. Foods that release their sugars slowly, such as non-starchy vegetables, pulses, sweet potatoes, pumpkin, brown rice, quinoa, etc., keep blood sugar levels stable and are referred to as having a low glycemic load (GL). On the other hand, foods that raise blood sugar levels, such as white pasta, cakes, cookies, white rice, white potatoes, etc., are referred to as high-GL foods.

Provide your brain with a steady supply of energy by ensuring that your meals are nutrient-dense and low-GL, that protein is included with each meal, and that each meal contains plenty of vegetables and healthy fats.
(See the previous two episodes to read more about the role of these foods in our mental health).

Below I’m sharing one of my favorite nutrient-dense alternatives to bread – use it for breakfast, in your lunchbox, or as a tasty snack when you’re on the go.

GF bread with seeds

Recipe: GF bread with seeds


1 cup sunflower seeds
½ cup flaxseed, (not ground)
Half a cup of hazelnuts
½ cup raisins (or cranberries)
1 ½ cups gluten free rolled oats
2 tablespoons chia seeds
4 tablespoons psyllium husk powder*
Sprinkle with Himalayan salt
3 tablespoons coconut oil (melted)
1 ½ cups of water


  1. Mix all the dry ingredients together in a bowl. Mix water and coconut oil in a jug and add these wet ingredients to the dry ones. Mix thoroughly until the dough becomes sticky. Transfer to an oiled loaf pan and press down firmly. Now the key is to let the dough sit so that all the ingredients have a chance to bind together. I usually prepare the mixture in the morning and let it rest for a day before baking the bread in the evening.
  2. Once rested, bake in a preheated oven at 175°C for one hour.
  3. Remove from oven and cool completely before slicing. I also find that once baked the flavor and texture improves if you let it rest overnight

Katya, xoxo

PS: Want to learn more about how you can support your mental health? Chest to see cutting for one Mini review Find out how you can change your physical and mental health.

Wishing you a blood sugar healthy weekend x
Next week we will talk about
and mental health
Stay tuned!💪🏻
Mini Review Session with Katya - 20 minutes
“You should know that there is a different way to live. To be truly happy, full of energy, with a clear head and a beautiful body. I know you can feel great and I will accompany you on this path.”

Katia One of the first UK-trained nutritional therapists to practice in Hong Kong. A hormonal health specialist addresses menstrual problems and women’s hormonal conditions (such as PMS, PCOS, endometriosis and chronic stress-related disorders), guiding women to regain control over their bodies and emotions. Katya works with clients to optimize their nutrition to help them achieve a variety of goals such as improved energy, better sleep, improved sports performance and recovery, and weight loss.

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