Diabetes continues to be on the rise in our western culture. We can be genetically predisposed for certain illnesses but the scientists say we still need something in the environment to turn those genes on. Changing your lifestyle can save you from spending the rest of your life taking needles or pills. Read today’s guest post by Chelsea Sawyer to find out what to eat to avoid or manage diabetes.
Being healthy can sometimes be a choice, as in when you choose to eat the right food and exercise. But certain medical conditions can sometimes be out of your hands, as in when you have a family history with certain illnesses. One health issue that stems from poor lifestyle choices or genetic factors is insulin resistance.
Here is how it goes: The food you eat is normally absorbed in your body in the form of blood sugar or glucose. When an increase in blood sugar is detected, your pancreas releases insulin into the bloodstream so you can use it for energy. With insulin resistance, the insulin released is not enough to move glucose to the cells. The pancreas releases more insulin in your body — and this could lead to Type 2 diabetes, heart disease, and obesity, among others.
An insulin resistance diet may be your way to normalize your body’s ability to respond to insulin. Getting rid of the excess weight by eating the right food is the best treatment for the condition. The dietary change will mean the following:
- You need to get more protein – When considering fish, go with cold-water catch like salmon and sardines, both of which are high in omega 3 fatty acids. Omega-3s can improve your cells’ response to insulin. Other protein sources include eggs (but use whites if your doctor says you have high cholesterol), yogurt, nuts, and seeds.
- Eat low-glycemic index fruits – Try apples, oranges, blueberries, cherries, strawberries, and pears. Remember, fruits have naturally occurring sugar so it is best to stick with ones that are lower on the glycemic index.
- Watch your carbs, increase non-starchy vegetables – Carbs with high glycemic index, such as mashed potatoes, bagels, and French fries, will raise blood sugar levels. Your insulin resistance diet menu should instead be filled with non-starchy vegetables like broccoli, legumes, kale, spinach, and cabbage.
- Eat small meals every four hours – This helps your insulin and glucose levels to be normal throughout the day.
Eating the right foods for breakfast, lunch, snacks, and dinner could help you reverse insulin resistance or manage its effects. You just have to be organized, prepared, and creative with your meal plans so that you do not start to crave things like French fries and donuts. For instance, if you’re travelling, you can still stick to your insulin resistance diet plan by packing healthy snacks like almonds and dark chocolate, or even spicy edamame.
The body is an amazing system. Every part of you, no matter how microscopic, has a purpose and a critical part to play in keeping you up and running. Every action that occurs inside you is timed to perfection, and like armies trained by the best of generals, every action leads to successful results — that is, until you start eating more bad food, like deep fried donuts, or happen to have a family history that leads to insulin resistance.
But even then, getting healthy is never too late. So make a healthy choice today and find out more about insulin resistance.
About The Author
Chelsea Sawyer is a nurse and a certified health coach. She has been helping several people in changing their behaviors to keep them focused on achieving their health and fitness goals. She has great passion for writing. She likes sharing helpful techniques on topics like losing weight, achieving a healthy lifestyle through physical activities and tips on proper diet and way of eating. Chelsea recommends this resource for helpful info about insulin resistance diet: http://insulinresistancediet.info/how-can-an-insulin-resistance-diet-help-me/
Do you or a loved one have diabetes? What have you learned about diet to help control insulin resistance and manage diabetes?