The only thing you are is the food that you consume. It’s cliché and overused, but there are reasons: it’s real!
If you’ve ever searched for ways to eat better, you’ve likely heard the phrases “insulin sensitivity” and “insulin resistance.” It is possible that you even have seen the”insulin resistance” diet.
What exactly does this mean in addition to why they are so important to ensure a healthy insulin response?
Let’s examine the science behind insulin resistance and sensitivity as well as the important role of diet in managing these conditions and then provide you with seven insulin-resistant foods.
Insulin Sensitivity in comparison to. Insulin Resistance
Let’s begin with the fundamentals. Insulin is a hormonal substance produced by the body to help control the blood sugar level.
If your blood sugar levels aren’t controlled, you could experience health problems like dizziness, fatigue, or more serious issues like cardiovascular diseases or diabetes.
Insulin Sensitivity
Insulin sensitivity is a measure of the extent to which your cells are able to respond. When you have high insulin sensitivities, your body requires less insulin in order to lower blood sugar levels.
This is a great situation because it means that your body can effectively process glucose from your blood and utilize it for energy or save it for later use.
High insulin sensitivity is typically associated with healthier outcomes, such as a lower chance of developing Type 2 heart disease, diabetes, and being overweight.
Insulin Resistance
Resistance to insulin, on the contrary, is a condition in which the body’s cells are less sensitive to insulin. This means that the body requires more insulin to keep blood sugar levels in a normal range.
If insulin resistance is developed in the pancreas, it produces more insulin in order to compensate, but as time passes, it might fail to keep pace with the growing demand. This could result in elevated blood sugar levels and, eventually, type 2 diabetes in the event that it is not treated.
Foods That Improve Insulin Sensitivity
Food choices have significant effects on your body’s ability to regulate insulin. A diet rich in refined foods, processed sugars, and carbohydrates can cause resistance to insulin.
However, an eating plan that is high in whole food, healthy fats, and high-quality proteins can improve the sensitivity to insulin.
Here are our top seven food items that increase the sensitivity of insulin and combat insulin resistance.
Whole Grains
Whole grains can be beneficial in reducing insulin sensitivity and combating resistance because of their low levels of fiber low, high glycemic index and nutrient composition, and contributions to weight control.
Consuming whole-grain foods in your daily diet may assist in improving glucose control. It can also aid in good insulin function and lower the risk of developing type 2 diabetes.
Whole grains are examples of this. They include brown rice, quinoa, and whole wheat. Other examples include barley, whole wheat, and oats.
Leafy Greens
Green leafy vegetables, like spinach, kale, or collard greens, aren’t high in calories, but they’re also loaded with antioxidants, micronutrients, fiber, and phytochemicals.
Including them in your diet could help with weight loss and is crucial for maintaining insulin sensitivity and decreasing the chance of developing insulin resistance.
Fatty Fish
Fish with high-fat content, like mackerel and salmon, as well as sardines and herring, could aid in improving the sensitivity of insulin due to their rich content in omega-3 fatty acids, as well as other important nutrients.
Fatty fish are high in omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
The essential fats have been proven to possess anti-inflammatory properties that can counteract chronic inflammation, which can impair insulin function and cause insulin resistance.
Legumes
Chickpeas, lentils, kidney beans, black beans, and many other legumes can improve the sensitivity of insulin by their unique nutritional composition as well as health benefits.
Legumes are rich in fiber and are low on the glycemic index, which means they result in an elongated and steady increase of blood sugar as compared to foods with high GI.
Consuming foods with low GI levels helps lower the need for insulin, allows the body to maintain healthy blood sugar, and helps to improve the body’s insulin sensitivity.
Nuts and Seeds
Like legumes, Nuts and seeds are lower on the glycemic scale. The thing that sets them apart is their healthful fats.
Almonds and walnuts, as well as Chia seeds, are high in healthy fats, especially polyunsaturated as well as monounsaturated fats, which have been found to boost the sensitivity of insulin.
These fats may help to maintain the levels of blood sugar, lessen inflammation, and reduce the chance of developing type 2 diabetes.
Berries
Did you think there wouldn’t be sweet treats here? You’re wrong!
Blueberries, raspberries, as well as blackberries are loaded with potent antioxidants and polyphenols, including anthocyanins and flavonoids, as well as vitamin C. These nutrients aid in neutralizing free radicals and decrease inflammation.
Chronic inflammation can affect insulin function and cause insulin resistance. Therefore, eating antioxidant-rich food items like berries could help maintain healthy insulin function.
Greek Yogurt
Try adding a few berries to the yogurt you make. Greek yogurt!
With a wealth of protein and probiotics, Greek yogurt can help you feel fuller for longer while aiding in the maintenance of the health of the microbiome of your digestive tract.
Beneficial probiotics are live bacteria that help improve the health of your gut. The gut microbiome is healthy and has been associated with improved insulin sensitivity. This is because it helps lower inflammation, regulate glucose metabolism, and enhance the insulin’s function.
Fight Back Against Insulin Resistance
Knowing the significance of insulin resistance and sensitivity and making informed choices regarding your diet will have a major effect on your overall well-being.
By incorporating foods that increase insulin sensitivity in your meals, it is possible to effectively control those blood sugar levels and decrease the chance of developing insulin resistance-related issues.
In case you’d prefer to find out more about how to optimize your health and diet, Total Health and Fitness is here to assist you.
Utilize our complimentary consultation. Our expert team will evaluate your specific needs and offer specific recommendations to help you live an improved life.
Do not hesitate to make a change in your life. Book your complimentary consultation now and begin your journey towards improved insulin sensitivity as well as a healthier, happier, more fulfilled you!