The 22 Foods To Eat To Help Lower Insulin Resistance
Here is my list of non-starchy plant foods that I give my patients, from my book, Low Carb on Any Budget. It should not be expensive to eat healthily. We call it the Green Food list. Eat these to help lower insulin resistance and lose belly fat.
For more ways to incorporate a healthy, plant-based diet into your life, check out The Beet’s Health and Nutrition articles.
Can You Reverse Insulin Resistance
There is lots of evidence that suggests that you can reverse insulin resistance. The sooner you do the better chance you have of overcoming it. The longer you have it the more damage that occurs to your body so its something you should take care of as soon as you are aware of it.
According to Healthline Its fairly easy to reduce insulin resistance. .
According to the Healthline article
Interestingly, you can often completely reverse this condition by changing your lifestyle in the following ways:
Get Control Of Your Stress Levels
No amount of healthy dieting and exercising will help you lose weight if you are constantly under stress. Stress contributes to a pro-inflammatory state which induces insulin resistance, obesity and blood sugar dysfunction. Try different stress management techniques to get your stress levels under control. Indulge in a hobby few times a week to unwind, try deep breathing and yoga, or enroll in a meditation course to learn how to better manage your stress levels.
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Carbohydrate Foods Digest Into Sugar Or The Science Term Glucose
Glucose, beyond what our body needs at the time of eating, changes or converts into body fat which is simply stored energy.
Body fat sticks or is inaccessible for use when conditions are right.
Body fat cannot be accessed for burning when insulin is elevated.
Body fat is controlled by insulin.
Manage insulin, and win.
Learn more about How To Lower Blood Glucose.
Food Choices Affect Metabolic Function Differently After Weight Loss
It is important to know what this study does and does not tell us. To lose weight, all participants followed a calorie restrictive diet consisting of 45% carbohydrates, 30% fat and 25% protein and only participants who achieved a weight loss of 12% within that ten-week period were included in the second phase.1
This was not a weight loss study but rather a study specifically aimed at evaluating the effect of macronutrient partitioning on metabolic function and weight maintenance, says Christopher Gardner, PhD, professor of medicine at Stanford School of Medicine, and director of nutrition studies at the Stanford Prevention Research Center, in Stanford , California.
Findings of Dr. Gardners DIETFITS study,4 in which individuals were evaluated for the amount of weight lost over 12 months, offer evidence that there is no significant difference in the number of pounds lost by participants eating a high carbohydrate versus low carbohydrate diet.
Maybe a better way to understand the impact of specific food types on weight is that a high fat/ low carbohydrate diet is an effective treatment for people with insulin resistance than a dietary prescription for people with a normal glucose metabolism, who are trying to manage their weight, says Caroline Apovian, MD, FACP, FACN, professor of medicine and pediatrics, at Boston University School of Medicine, in Massachusetts. But, dont go running for that stick of butter, just yet.
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What Is The Best Diet For Insulin Resistance
The best solution is to stop eating constantly and start eating thoughtfully and REGULARLY.
The main thing is that there is a system. Modest portions. Normal food, human-nothing refined. And training.
Of course, we are not talking about people with a diagnosis, but about those who want to prevent trouble.
It is necessary to plan your meals in advance.
You can take it for a day:
50 grams of cereals in dry form.
100 grams of berries.
A small amount of milk in the coffee .
400 grams of different vegetables and herbs.
50 grams of legumes.
300-400 grams of protein products in raw form .
1. In the morning, make porridge with berries and add to it a spoonful of any good oil, a protein component for satiety. An egg, for example.
Or scrambled eggs with avocado and red fish.
2. For a snack, you can take, for example, baked cheesecakes without grain flour. Chickpea and coconut are a great alternative.
3. Lunch – 150 grams of chicken or fish + 200 grams of fresh salad or stewed vegetables. A little olive oil.
4. Dinner-similarly. Add more herbs, especially parsley.
5. Before going to bed, you can drink a protein shake or eat 3 pure proteins.
What You Should Do If You Have Signs Of Insulin Resistance
These 5 signs and symptoms of insulin resistance might not seem like a big deal, but they are warning signs that something is off. Make sure you check out these 10 ways to reduce insulin resistance with PCOS so you can start feeling better today!
You are the best advocate for your health. You need to listen to what your body is telling you.
Half the battle is knowing what is wrong, once you know that, you can treat the problem.
If you suspect you are insulin resistant, it is time to make some impactful changes for your health. Check my PCOS Patient Advocacy Guide which guides you step-by-step how to heal your PCOS and insulin resistance.
If you want to kick your PCOS symptoms good-bye, you need to be able to advocate for your health.
It is about asking the right questions, doing your research, and being educated.
CHAMPION for your health today! Learn More!
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Reverse Insulin Resistance Glossary
Insulin Resistance. Body tricked into over-producing insulin due to cell unresponsiveness. Cells resist insulins signal to allow glucose in as a protective measure. Pancreas compensates by releasing more and more insulin.
Metabolic Syndrome. The spectrum of symptoms and conditions all associated with one another. Weight Gain. Elevated Blood Pressure. Fluid Retention. Neuropathy. Atherosclerosis. Cancer. Alzheimers. Diabetes.
Hyperinsulinemia. High levels of insulin due to some degree of insulin resistance. High levels of insulin occur in both slim and stout individuals. Those with higher levels of insulin are at significant greater risk for developing cancer, heart disease, and dementia. Glucose and insulin drive the Big 3.
Hyperglycemia. High levels of blood sugar due to some degree or combination of the following variables: carbohydrate-lopsided diet, over-fueling, under-activity, insulin resistance, under-functioning pancreas, depleted or damaged beta cells.
Diabetes. Medical label for higher than optimal blood sugar levels. Sugar-glucose builds up in the blood rather than being distributed around the body.
Pre-Diabetes. Medical label for blood sugar levels rising near the diabetic blood glucose threshold value.
Glucose Intolerance: Glucose in the blood, blood sugar, is higher than optimal due to poorly functioning insulin or excess glucose/carbohydrate consumption.
Dr Kendrick And The Extreme Exceptions
There will always be exceptions to any hypothesis. Dr Malcom Kendrick notes that:
There is a general principle in science that if you have a proposed mechanism to explain the physiology of a disease, then that mechanism needs to remain true in all scenarios. Often its the case that mechanisms and theories unravel when you look at extreme scenarios. In this case, this would mean looking at people that have absolutely no fat cells, and the most obese population on the planet.
What are these exceptions to the mainstream notion of more body fat means a higher risk of diabetes?
- Sumo wrestlers
- Berardinelli-Seip lipodystrophy
You might expect that sumo wrestlers would have a high prevalence of type 2 diabetes, and people with Berardinelli-Seip lipodystrophy would have a low prevalence. However, in reality, the opposite is true.
Its extremely uncommon for sumo wrestlers to develop type 2 diabetes when training Conversely, 100% of people with Berardinelli-Seip lipodystrophy have type 2 diabetes.
How is this possible? The hypothesis is that its all down to energy storage, i.e. when you eat carbohydrate-containing foods and your blood sugar levels rise, where in your body does that sugar go.
Contrastingly, individuals with Berardinelli-Seip lipodystrophy have no fat cells. So even if insulin levels dramatically increase, excess energy has nowhere to go after a high carb meal. This is why insulin resistance develops in this demographic.
Dr Kendrick concludes:
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What Is Insulin Resistance And How Can You Reverse It
Insulin resistance is a term that describes what happens when your body “stops listening” to insulin, so you create more and more of it, and the ugly cycle continues, explains Dr. Cucuzzella, MD, author of the book Low-Carb on Any Budget. Insulin resistanceand excess belly fatstarts because your blood, all five liters of it, can only tolerate a finite amount of sugar in it, specifically the equivalent of a teaspoon or110 milligrams per deciliter, says Dr. Cucuzzella, who is a Family Medicine professor at West Virginia University School of Medicine.
When you eat more sugar or simple carbs than your body can use, your insulin response goes up, to signal to the body to store the extra as fat. “Insulin knocks on the door” to tell your body that blood glucose needs to be delivered to the cells, first to the liver, muscles, and other cells, to be used for fuel, but then to your fat cells, where it can be store till later.”
Things go awry when you eat more sugar than you can use, he explains. The average American meal has about 60 to 75 grams of carbohydrates in it. On average Americans eat about 250 to 300 grams of carbs a day, which is about ten times what your body can useunless you’re training like an Olympic athlete.
How To Reverse Insulin Resistance With Diet
If we want to reverse insulin resistance naturally by burning off sugar and visceral fat with the help of intermittent fasting, we need to shut down the supply of insulin-secreting foods.
In this way, you can enable to tackle intra-organic fat to reverse insulin resistance in the liver.
But whichfoods raise insulin levels and support hyperinsulinemia?
Different macronutrients cause different insulin responses. And its widely known that carbohydrates have the most significant impact.
Since they are chains of sugar, carbohydrates break down into glucose.
And as we already know from sucrose, the fruit sugar fructose has a unique metabolic pathway directly promoting insulin resistance in the liver. While glucose is generally spiking blood insulin levels.
With this in mind, conventional sugar has a dangerous dual effect:
- High blood sugar and insulin levels
- Insulin resistance in the liver
So, which foods raise insulin levels, and to what extent?
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Insulin Resistance Means A Body Resists Responding To Insulin
Insulin is the hormone that signals cells to take in glucose, aka blood sugar.
Cells take in glucose, at insulins signal, for one sole purpose: to fuel energy production.
Problem is, if a cell is not under any demand to generate a whole lot of energy and/or the cell already has its requisite amount of glucose fuel, that cell will resist insulins signal to take in more because its already at capacity.
No thank you. We are full here.
Cells are intelligent. They know when they are full. And they will not take in more glucose than they can handle.
Why Healthy Eating Paves A Path To Weight Gain Diabetes And More
This is why even the purest and most moral of eaters develop insulin resistance and the span of lousy that is part of the glucose-insulin package.
We dont need to search very far to find a real-life example.
Perhaps a young woman, a tender hearted good-deed doer, led by her conscience to eat morally. Shunning all animal foods, she steadfastly embraces the ethical, sustainable, local plant-based movement.
Having formerly been a conventional foods grazer, eating more processed foods than not, she notices a fortuitous change. Weight loss.
Her physique is slimmer. Her mood peppier. Her conscience clearer.
Fast forward a handful of years and our plant-based eater find herself wondering
Is my metabolism slowing? Am I not exercising enough? Why am I developing a ring around my waistline? And why am I always thinking about the next meal?
Her weight up-shift is concerning. And she hears of others who have dropped significant weight by eating, of all things..meat.
They privately stepped off the plant platform, just for a time, and achieved terrific weight-loss results.
Moral principle clashes with metabolic principle. The primal human need to look lovely and appear morally above reproach is powerful. She applies the same tactic. You know, just to see if it works. It does.
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How Can Insulin Resistance Be Reversed
Several actions are known to decrease insulin resistance, Warshaw says. Among them are weight loss, exercise, glucose-lowering medication, and changes in food choices or eating habits.
Tom says exercise is the most effective tool. Exercise helps by reducing body fat, which makes cells less resistant to insulin, and by building muscle, which helps the body use insulin more efficiently.
A systematic review of 11 studies found an association between increased physical activity levels and lower chances of developing insulin resistance. Try to at least meet the CDCs minimum recommendation of 150 minutes per week of moderate-intensity physical activity.
According to a study funded by the National Institutes of Health, people at high risk of developing Type 2 diabetes could reduce that risk by losing 5 to 7 percent of their weight . They did that through being more active and implementing dietary changes.
Not sure how to start? Take a look at the CDCs PreventT2 program, which is a year-long program that includes diet and exercise advice. Research shows that programs such as this help with calorie reduction, weight control and physical activity, and they can reduce the risk of developing Type 2 diabetes by 58 percent. The program is covered by many health plans and Medicare Part B.
One good thing is that there are several possible diet plans that can help reverse insulin resistance.
Take A Close Look At Your Diet
If you are struggling with balancing insulin and blood sugar, you should aim to reduce carbohydrates from your diet. That means no sugar, white flour, or sweet drinks, and a reduction overall in grains, noodles, rice and other starches. Try to eliminate or at least limit alcohol as well. Eating more protein, fats, vegetables and a fruit a day, healthy whole foods, can make a big difference.
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How Can I Prevent Or Reverse Insulin Resistance And Prediabetes
Physical activity and losing weight if you need to may help your body respond better to insulin. Taking small steps, such as eating healthier foods and moving more to lose weight, can help reverse insulin resistance and prevent or delay type 2 diabetes in people with prediabetes.
The National Institutes of Health-funded research study, the Diabetes Prevention Program , showed that for people at high risk of developing diabetes, losing 5 to 7 percent of their starting weight helped reduce their chance of developing the disease.3 Thats 10 to 14 pounds for someone who weighs 200 pounds. People in the study lost weight by changing their diet and being more physically active.
The DPP also showed that taking metformin, a medicine used to treat diabetes, could delay diabetes. Metformin worked best for women with a history of gestational diabetes, younger adults, and people with obesity. Ask your doctor if metformin might be right for you.
Making a plan, tracking your progress, and getting support from your health care professional, family, and friends can help you make lifestyle changes that may prevent or reverse insulin resistance and prediabetes. You may be able to take part in a lifestyle change program as part of the National Diabetes Prevention Program.
How Does Exercise And Weight Affect Insulin Resistance
The good news is that even when diagnosed with insulin resistance, you can take steps to prevent or delay the development of type 2 diabetes. Research from the Diabetes Prevention Program showed that intensive lifestyle intervention that led to weight loss reduced the incidence of type 2 diabetes for overweight and obese adults with impaired glucose tolerance by 58% over three years.
Many other studies found that people who continued with the lifestyle changes were able to delay a type 2 diabetes diagnosis even longer if they continued following their new lifestyle.
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What Causes Belly Fat And How To Lose It
“The primary driver of belly fat and insulin resistance is excess sugar in the bloodstream, which comes from the food we eat,” such as excess carbohydrates, causing insulin resistance and creating a metabolic storm inside our bodies,” Dr. Cucuzzella explains.
As the metabolism breaks down, people develop a condition called metabolic syndrome, a cluster of conditions, which together act to increase your risk of heart disease, stroke, nonalcoholic fatty liver disease, and type 2 diabetes.
Given the implications associated with these conditions , Dr. Cucuzzella has written an article, “Is It Time for a Lockdown on Sugar?,” published in the current issue of Clinical Journal of Sport Medicine.
Why is belly fat so bad for your health?
Belly fat is more than just a cosmetic issue, he adds: “Belly fat or abdominal fat is the dangerous fat,” Dr. Cucuzzella says. “It’s called visceral fat, not brown body fat. We need brown fat as protection for vital storage. Women store differently than men, and more for endocrine function and for reproduction. But when you store it in the abdomen it increases the risk of heart disease and stroke. The primary driver of that apple shape is metabolic syndrome.