Balancing blood sugar levels is not only a matter of nutrition – but an entire lifestyle. Already 880 years ago, Maimonides, the greatest physician of the Jewish people, knew how to point out principles that can save lives even in the age of abundance, and they align with the findings of modern research.
Many patients who chose to apply them report impressive changes in fasting sugar levels and HbA1c.
I myself grew up in a home that believed health is “fate.” My mother, a nurse in a health fund, worked among patients, and I was taking 5 medications a day until the age of 30. Maimonides’ medicine made me understand that responsibility for health is in my hands – to choose “the conduct of health” and give the body the conditions to heal itself.
If you have diabetes, pre-diabetes, or simply want to prevent the disease, try to apply some of these principles – and see what it does for you. Maimonides believed that a person must also be their own physician and do everything to choose good and heal themselves.
He also linked every illness to the mind, and most diabetics I meet report that trauma or prolonged stress raised their sugar levels.
1. Eat only three meals a day – and stop snacking
Maimonides stated simply: “A person should not eat unless he is hungry.” Beyond that, eating between meals forces the pancreas to work overtime and release insulin again and again – which may lead to insulin resistance and diabetes.
Three structured meals a day allow the body metabolic rest, maintain sugar stability, and reduce strain. How to apply it? Drink water or infusions between meals, and before every meal drink two glasses of water and check if the “just hunger” has arrived.
2. Breakfast – fruits and nuts or oats
Maimonides recommends starting the day with food that is easy to digest – fresh fruits, combined with quality fat from nuts and almonds. Recent studies show that this combination improves the sugar response, provides available energy, and prevents sharp drops in the middle of the morning. Another option: Fruits with oats – the fiber helps balance glucose and prolongs satiety.
3. Finish eating 3–4 hours before sleep
Late eating forces the body to work at a time when it should be focused on cell repair and reducing inflammation. A break of several hours before sleep improves rest quality and insulin sensitivity the following morning, and also helps greatly in cases of fatty liver, sleep problems, energy improvement, concentration, and more.
4. Strengthen the powers of the mind
Diabetes outbreak in many is linked to high stress levels; reducing stress depends on raising happiness hormones:
• Physical activity: Ball games, dancing, swimming, or any activity you enjoy.
• Laughter: “The movement of the soul from laughter and joy, many were cured of their illnesses due to joy of the soul alone.” This also applies to singing, music, hugging, intimacy, support groups, or simply being in good company.
5. Regular physical activity and also before every meal
Light to moderate physical activity before a meal (such as walking or strength exercises) can improve sugar absorption in the cells without the need for large amounts of insulin. Maimonides himself recommended starting each day with movement.
6. Say goodbye to artificial sweeteners
Although they do not directly raise sugar, research shows that artificial sweeteners harm the gut microbiome, disrupt the appetite mechanism, and may increase the risk of insulin resistance. Shift toward preferring natural flavors – such as cinnamon, dates, and fruits.
7. Quality sleep – not just for a good dream
Lack of sleep or poor-quality sleep harms the body’s ability to balance sugar levels. Studies indicate that even one night of fragmented sleep can raise fasting sugar levels.
Shirly Yosef, lecturer in natural health and Maimonides’ medicine. Want to learn more about Maimonides’ medicine? Click here.