Insulin resistance is a condition where the body’s cells become resistant to the effects of insulin. This can lead to increased blood sugar levels, and over time can lead to type 2 diabetes.
Eating a diet that’s high in vegetables, whole grains, and lean protein can help increase insulin sensitivity. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.
Making lifestyle changes, such as managing stress, and exercising regularly can also help improve your insulin sensitivity and overall health. If you have any concerns about your insulin levels or diabetes, speak with your doctor.
There are some natural ways you can do that may increase your insulin sensitivity and improve your health.
Table of Contents
- 1. Avoid Sugar
- 2. Eat More Vegetables and Healthy Fats
- 3. Eat Glycemic-lowering Food
- 4. Choose Healthy Carbohydrates
- 5. Fiber
- 6. Polyphenols
- 7. Vitamins and Minerals
- 8. Probiotics
- 9. Eat Food High in Protein
- 10. Avoid Eating Late at night
- 11. Lose Weight if You’re Overweight
- 12. Exercise Regularly
- 13. Manage Stress
- 14. Get Enough Sleep
1. Avoid Sugar
It’s important to avoid sugary foods and drinks. Although sugar doesn’t directly cause insulin resistance, it can contribute to weight gain, which can in turn lead to insulin resistance.
2. Eat More Vegetables and Healthy Fats
You may be afraid to eat fruits due to their high sugar content, but you can eat more vegetables and healthy fats. Vegetables are a great source of fiber, which helps to slow down the absorption of sugar into the bloodstream. Healthy fats such as olive oil and avocados can also help to improve insulin sensitivity.
3. Eat Glycemic-lowering Food
Glycemic-lowering food can help to regulate blood sugar levels and improve insulin sensitivity. Some examples of these kinds of food include beans, nuts, and whole grains. Here are more food do not spike your blood sugar.
4. Choose Healthy Carbohydrates
If you have insulin resistance, it’s important to be mindful of the types and amounts of carbohydrates you eat. Complex carbs like whole grains are a better choice than simple carbs like white bread or candy. Complex carbs take longer to digest, so they don’t cause spikes in blood sugar levels. It’s also important to limit your overall carb intake to prevent blood sugar spikes.
Fiber is another nutrient that can help to improve insulin sensitivity. Fiber helps to slow down the absorption of sugar into the bloodstream, which can help to regulate blood sugar levels. Good sources of fiber include beans, nuts, and whole grains.
Polyphenols are compounds found in certain foods that have been shown to improve insulin sensitivity. Good sources of polyphenols include green tea, dark chocolate, and red wine.
7. Vitamins and Minerals
Taking certain vitamins and minerals is another choice for insulin sensitivity. There are a few supplements that may help increase insulin sensitivity. These include omega-3 fatty acids, chromium, and GLA supplements. Speak with your doctor before taking any supplements to ensure they’re safe for you.
Probiotics are live bacteria that are found in fermented foods such as yogurt and sauerkraut. Probiotics have been shown to improve insulin sensitivity by helping to regulate blood sugar levels.
9. Eat Food High in Protein
Protein has many benefits for insulin resistance, including helping to regulate blood sugar levels. Good sources of protein include lean meats, poultry, fish, legumes, eggs, and dairy.
10. Avoid Eating Late at night
Eating late at night can cause spikes in blood sugar levels, which can lead to insulin resistance. It’s best to eat your last meal of the day at least 3 hours before you go to bed.
11. Lose Weight if You’re Overweight
When you lose weight, your body requires less insulin to process glucose. Carrying excess weight, especially around the waist, is a risk factor for insulin resistance.
12. Exercise Regularly
When you exercise, your muscles use more glucose for energy, which helps to lower blood sugar levels.
Exercise is one of the best things you can do for your health, and it can also help increase insulin sensitivity. Even moderate exercise can make a difference. Aim for at least 30 minutes of physical activity most days of the week.
13. Manage Stress
Chronic stress can lead to hormonal imbalances that can make insulin resistance worse. Managing stress through relaxation techniques, exercise, and healthy coping mechanisms can help improve your insulin sensitivity.
14. Get Enough Sleep
Sleep is important for overall health, and it can also impact insulin sensitivity. Getting enough restful sleep can help improve your body’s response to insulin.