Dietary & Physical Changes to assit Insulin Resistance
Anyone can temporarily develop insulin resistance, but over time, chronic insulin resistance can lead to pre-diabetes and type 2 diabetes. Luckily, changing your diet can potentially reverse insulin resistance. By becoming the opposite—more insulin sensitive—the muscle, fat and liver cells need less insulin to absorb the glucose. In addition to changing your diet, physical activity, weight loss, stress reduction and proper sleep can all make you more sensitive to insulin.
When you eat, your body breaks down food into glucose (sugar). Glucose in your blood then stimulates the pancreas to release insulin, which helps shuttle the glucose from your blood into your muscle, fat and liver cells. But sometimes there's already too much glucose in the cells, or there's too much glucose in the blood, and insulin doesn't work as it should—that's when insulin resistance can occur. If insulin can't work, your blood sugar will stay high, which is a precursor for prediabetes and type 2 diabetes. And while there isn't one test to tell you if you have insulin resistance, there are indicators, such as having high blood sugar, high triglycerides, high LDL ("bad) cholesterol and low HDL ("good") cholesterol.
There are a few key changes that can help improve your blood sugar and, therefore, improve insulin resistance:
Protein: Eating protein, like meat, chicken, eggs, fish, Greek yogurt, nuts or other vegetarian proteins, in most of your meals helps improve your blood sugar. Protein slows down the digestion of carbohydrates and the absorption of glucose into your bloodstream, which means your blood sugar will stay more stable. Protein also helps increase satiety, helping you feel fuller longer.
Fibre: Fibre, a type of carbohydrate that isn't digested, helps improve your blood sugar. Like protein, it's broken down slowly and prevents blood sugar spikes. High-fibre foods include whole grains (quinoa, whole-wheat bread, oatmeal, whole-wheat pasta), plus fruits, vegetables, beans and lentils.
Weight loss: If you have excess weight, losing 5% to 10% of your body weight has been correlated with better blood sugar control, according to a 2019 study published in the journal Diabetic Medicine. Typically, when focusing on healthy nutrition changes to lower your blood sugar, like increasing protein and eating more vegetables, weight loss tends to follow on its own.
Cut back on sugar and simple carbohydrates: Because sugary drinks can pack in a ton of sugar, avoiding them will improve your blood sugar control. Stick to drinks that have zero added sugars, like water, seltzer and unsweetened tea. Also, try to limit simple and refined carbohydrates. These foods are low in fibre and are quickly digested, releasing sugar into our blood, which causes blood sugar spikes.
Regular meal routine: A routine of three meals a day with one or two high-protein or high-fibre snacks helps keep your blood sugar stable. Skipping meals can lead to overeating later, resulting in blood sugar lows and spikes, which leave you feeling sluggish. Eating regular meals and snacks also prevents you from getting too hungry and makes it easier to manage portions.
Exercise: According to the American Diabetes Association, a combination of cardio exercise, like walking, jogging or biking, plus strength training, helps lower blood sugar. Moving more is beneficial, and it doesn't have to be an hour of back-breaking exercise at the gym. Research suggests that walking for 5 minutes after each meal can lower your blood sugar levels. Regardless of how you like to exercise, moving more and sitting less is always a good idea.
What to Eat with Insulin Resistance:
Chicken
Turkey
Lean beef and pork
Fish, such as wild salmon
Beans
Lentils
Nuts, peanuts and natural nut butters that don't contain added sugar
Olive and avocado oil
Avocados
Fruits, especially fruits with skin and seeds, like berries, apples and pears
Vegetables
Higher-fibre complex carbohydrates, like oatmeal, quinoa and starchy vegetables (winter squash, corn, peas and potatoes)
Greek yogurt
Foods to limit or avoid:
Because carbohydrates are broken down into sugar in your body, and being insulin resistant means that your body either can’t produce enough insulin or isn’t responding to insulin as it should to bring blood sugar back down, it’s usually a good idea to limit sugar and carbohydrates. While some foods like brown rice, potatoes and oatmeal are typically considered “healthy,” they could also spike your blood sugar if you are insulin resistant.
Here are a some foods you may want to avoid if you are insulin resistant:
Chips
Pretzel
Rice
Bread
Pasta
Candy
Desserts and sweets
Baked goods
Agave
Honey
Jams and jellies
Fruit juice
Bagels
Crackers
Snack bars
Alcohol
Sugar, syrups, and sugar-sweetened food items and beverages (like soda, sweet tea, sweetened breakfast cereals, and flavored yogurts)
In conclusion, understanding insulin resistance is not just a matter of managing a medical condition; it's a vital step in taking control of your health and well-being. By adopting a holistic approach that combines a balanced diet, regular physical activity, and mindful lifestyle choices, you can work towards improved insulin sensitivity and overall wellness. Remember, your body has an incredible capacity to heal and adapt when given the right tools and care. So, take those small but significant steps towards a healthier future, and empower yourself with the knowledge and choices that promote lasting well-being.
