The 6 Foods I Make Sure to Eat Every Day for Health and Blood Sugar Control

If you watched my recent reel and found yourself thinking…“Did she really just put beans and mushroom powder in her smoothie?”

Yep. I sure did. And no—it’s not as weird as it sounds. In fact, it’s one of the most powerful health habits I’ve developed.

There’s a method to the madness, and it’s all based on a simple, science-backed acronym called GBOMBS—and it comes from Dr. Joel Fuhrman, a physician and researcher known for using nutrition to prevent and reverse chronic disease. GBOMBS is an easy-to-remember acronym for six of the most nutrient-dense, healing foods on the planet:

Greens, Beans, Onions, Mushrooms, Berries, and Seeds.

In this post, I’m pulling back the curtain on GBOMBS, why they are so good for you, and how I manage to get 5 out of the 6 GBOMBS in my 5-GBOMBS Daily Shake to kick off each day feeling nourished and energized. If you’ve ever wondered what to eat to feel better, have more energy, and get your blood sugar under control, I’ve got good news: Adding as many GBOMBS as possible daily is a great way to get started.

These foods are packed with fiber, antioxidants, vitamins, and minerals that support your immune system, balance blood sugar, and help reduce inflammation. I’ve been using this acronym as a personal checklist every day, and I want to show you how easy it can be to incorporate these into your own life.

Morning Blood Sugar Balancing GBOMBS Smoothie

My Daily GBOMBS Routine

I start almost every morning with a smoothie that includes no less than four of the six GBOMBS foods—and technically, five of the six if you count my secret weapon: functional mushrooms!

Here’s what goes into my morning shake:

• 1/2 cup of frozen berries

• A big handful of greens (like spinach or kale)

• 1/4 of an avocado (you can skip this if you want to make a lower-fat version of the shake)

• 3 tablespoons of hemp protein powder (made from hemp seeds)

• 2 tablespoons of cacao powder (or cocoa powder)

• 1/4 of a cup of white beans  (yes, beans in a smoothie—trust me!)

• 1/2 tsp each of cordyceps, lion’s mane, and reishi mushroom powder (I use Real Mushrooms brand)

• 1½ cups of your favorite unsweetened plant-based milk

• Date paste or pure monk fruit sweetener to taste

• Optional: 1/8 tsp of Colima Sea Salt or Himalayan Pink Salt

It’s creamy, nutrient-dense, and keeps me full for hours.

Later in the day, I make sure to get in onions—usually raw in my salad at lunch or sautéed into veggies at dinner. That way, I check off all six GBOMBS every single day without overthinking it.

A Quick Guide to Each GBOMBS Food

Here’s a simple breakdown of why each of these powerhouse foods is worth including in your daily routine:

G – Greens

Leafy greens like spinach, kale, arugula, and Swiss chard are rich in vitamins, minerals, and phytonutrients that protect your cells and support detoxification.

✅ Try this: Add to smoothies, soups, stir-fries, or eat raw in salads.

B – Beans

Chickpeas, black beans, lentils, and white beans are rich in fiber and plant-based protein, which helps regulate blood sugar levels and support gut health.

✅ Try this: Blend into hummus, toss into salads, soups, or even smoothies!

O – Onions

Onions (and their cousins garlic, leeks, and shallots) have powerful anti-cancer and immune-boosting properties thanks to their sulfur compounds.

✅ Try this: Add to roasted veggies, soups, or fresh salsas. I like Sweet Vidalia onions in my lunch salad.

M – Mushrooms

Mushrooms are immune-supporting, anti-inflammatory, and beneficial for regulating blood sugar.

✅ Try this: Sauté with greens, stir into sauces, or add functional mushroom powders to your morning shake like I do.

B – Berries

Blueberries, raspberries, strawberries, and blackberries are low in sugar and high in antioxidants. They also support brain health and reduce oxidative stress.

✅ Try this: Add to smoothies, oatmeal, or enjoy as a fresh snack.

S – Seeds

Chia, flax, hemp, sunflower, and pumpkin seeds are rich sources of healthy fats, protein, and fiber.

✅ Try this: Sprinkle on salads, oatmeal, or blend into smoothies.

Final Thoughts

There’s no magic bullet when it comes to health, but there are small, powerful steps you can take to give your body what it needs to thrive. Starting with these six foods every day is a simple, science-backed way to nourish yourself and move toward your health goals—one meal at a time.

And now, I’d love to hear from you: 👉 How do YOU get your GBOMBS in?

Do you have a favorite smoothie, salad, or go-to recipe that checks off a few of these?

Share it in the comments—I love learning from you just as much as I love sharing what works for me.

And if you're looking for more support on your journey to better health, stay tuned—something exciting is coming soon.

With hope, love, and encouragement,

Coach Marsha

Certified Health Coach | Plant-Based Nutrition Specialist