Insulin resistance: 3 eating habits to lower levels

Insulin resistance: 3 eating habits to lower levels

Betting on the consumption of berries, olive oil, fatty fish, vegetables rich in fiber, avocados, nuts and seeds, is key to reducing insulin resistance and glucose peaks.

Photo: Photo by Nadine Primeau on Unsplash / Unsplash

In recent months, you have surely heard ad nauseam about insulin resistance, one of the health conditions that is most related to the appearance of some dangerous chronic diseases: prediabetes, metabolic syndrome and type 2 diabetes. It is estimated that about 32% of the US population has insulin resistance: a condition in which the body cannot control blood sugar levels as well as it should. However, insulin resistance can be controlled and, in some cases, reversed through a healthy diet and exercise.

The first is the first: Insulin is a hormone the body uses for energy from carbohydrates in food. Without insulin, a person’s blood sugar levels can get too high and cause damage to the body, especially the kidneys, nerves in the hands and feet, and the eyes. Therefore, the main tool to control it is the quality of food and that is why every day more people wonder about the most fundamental dietary specifications.

What to eat when you suffer from insulin resistance?

Insulin resistance often It is caused by repeated spikes in blood sugar due to poor diet and nutrition. Therefore, to reverse insulin resistance, you must control blood sugar levels and prevent them from rising and falling rapidly. Ideally, there is a balance between blood sugar and insulin in the body. However, there are some cases where insulin does not work as well as it should, which forces the body to produce an excessive amount of insulin. It is well known that it is one of the main signs of diabetes, therefore one when a person is resistant to insulin is essential to maintain a healthy weight and body to control insulin levels. And the best way to achieve this is through diet, one of the basic principles is to bet on a low-carbohydrate eating plan or a Mediterranean diet style. In addition to including the consumption of whole and natural foods.

Three Basic Diet Tips for Insulin Resistance:

1. Eat foods that keep blood sugar levels low

Often times, foods that keep blood sugar levels low are also foods that will help keep insulin levels low. What happens with these foods is that they maintain a slower and more constant need for insulin in the body, rather than causing sudden spikes. They are also known as low glycemic index foods and they are also associated with a long list of additional health benefits by being incredibly nutritious.

– Vegetables: They are high in fiber and relatively low in net carbohydrates, which means that blood sugar levels remain stable. Go for green leafy vegetables like spinach, lettuce, kale, cucumbers, bell peppers, tomatoes.
– Fatty fishOmega-3 fatty acids in fatty fish like salmon, albacore, and herring have anti-inflammatory properties that help reduce inflammation related to insulin resistance.
– Extra virgin olive oil: Heart-healthy monounsaturated fats, such as olive oil, contain antioxidants that activate insulin receptors, helping to improve insulin sensitivity. – Avocados: They are filling and provide healthy fats that help keep insulin and glucose levels low.
– Berries: strawberries, blackberries, raspberries, and blueberries have a low GI number, which means they don’t cause spikes in blood sugar.
– Nuts and seeds: Since they are high in fiber and healthy fats, these foods slow the release of sugar into the bloodstream after a meal.

nordic diet
Diet for insulin resistance. / Photo: Shutterstock

2. These are the foods that are a priority to avoid

Just as there are foods that are beneficial for lowering insulin levels, there are some that cause spikes. These include foods high in sugar, and generally all those that are ultra-processed. They tend to have few nutrients, many calories and are made up of refined flours, simple carbohydrates, additives, salt and preservatives. There are also some that are simply best avoided due to their high glycemic index.

– Sweet: like cookies, cakes, desserts and all kinds of goodies.
– Fried foods: French fries, mozzarella sticks, fried chicken, and any fast food.
– Refined carbohydrates: there is a wide range of processed products with a high content of refined carbohydrates such as commercial white bread, white pasta, rice and industrial bakery products.
– Foods with a high glycemic index (GI): such as watermelon, pineapple, corn flakes, corn pasta, rice cakes, and rice crackers.

Ultra-processed foods
Processed foods. / Photo: Shutterstock

3. Follow a low carb diet

According to a recent article in Diabesity magazine, a low carb diet can help reduce insulin levels significantlyas well as promoting weight loss and lowering blood pressure. Today much has been said about low carb diets and it is undeniable to say that their popularity has increased considerably with the popular keto trend. The truth is that there are different types of low-carbohydrate diets, among which it is possible to choose according to the amount of carbohydrates that are allowed to consume and not all of them are so restrictive. Some good examples include the Atkins, South Beach, and Mediterranean diets, which favor carbohydrates that come from healthy sources rich in fiber, such as wheat, whole grains such as oats, and legumes, such as lentils, chickpeas, and black beans. In addition, they are fairly balanced nutritional schemes that promote the consumption of very healthy and beneficial foods such as fruits, vegetables, nuts, olive oil and fish.

Vegetable Salad
Low carbohydrate diet. / Photo: Pexels

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