Do you find yourself hungry all of the time even though you have eaten each of those times when hunger strikes? If so, you are not alone. There is a chance you may have insulin resistance which means the insulin in your body is not doing its job properly which is by absorbing the glucose well and balancing the levels of blood sugar. Therefore, if you are insulin resistant, your body’s cells are having a hard time taking in glucose.
Insulin resistance is not the same as diabetes whereas with diabetes, your pancreas cannot make insulin in the case of type 1, and for type 2 the pancreas doesn’t make much. With insulin resistance, your pancreas makes insulin but the insulin does not work properly. However, insulin resistance can be a sign of pre-diabetes or can increase your chances of developing it. The longer your insulin levels don’t work well, the higher your blood sugar levels will become which can lead to long-term organ damage.
What Can You Do About Insulin Resistance?
The things you can do about insulin resistance are not as difficult as they may seem to be. The most obvious thing to do is to stay active and to keep your weight in check. You will want to keep your weight at an optimal level. The simple way to help reverse insulin resistance so you don’t end up with type 2 diabetes is by making some dietary changes as well as keeping up with your activity levels. If you change your diet, you can increase the sensitivity to your insulin so it can do its job properly. Now let’s talk about the eight foods that can help reverse insulin resistance:
- Leafy greens – not only are foods such as spinach, kale, broccoli, and romaine lettuce high in fiber and calcium, and iron, but they also have plenty of magnesium and potassium which help increase the sensitivity of insulin. They also have plenty of other nutrients to keep you healthy in general.
- Whole grains – You don’t need to be afraid of carbs because whole grains are complex carbs that provide you with the energy you need which will not overtax your system. They include barley, quinoa, and oats. You will want to opt for whole-grain bread, pasta, crackers, and so on. You will also want to swap regular potatoes for sweet potatoes as they are lower in carbs as well.
- Citrus fruits – These fruits are rich in Vitamin C and E which are good for your tissues and they have plenty of antioxidants too. Grapefruit, lemon, lime, oranges are examples of citrus fruits. Tomatoes also fall into this category, believe it or not.
- Legumes – Lentils and beans not only have plenty of hearty nutrients and healthy carbs but they are high-fiber foods that you need as well.
- Low-carb fruits – Berries and apples are low-carb fruits and they also contain plenty of fiber and antioxidants which are good for your body.
- Foods rich in proteins – Protein helps to keep you full and gives your insulin time to work, and these include lean meats, nuts, and soy.
- Fatty fish – Fatty fish is good for you as they contain omega 3 fatty acids which are essential for all of your organs to work properly. These fatty fish include sardines, salmon, as well as herring, and mackerel.
- Avocado – You will want to eat avocado as it contains essential fatty acids, antioxidants, and plenty of helpful nutrients.
You will want to avoid foods such as fast food, sugary foods and drinks, refined grains, processed foods, and starchy vegetables and fruits as those foods can aggravate insulin resistance. If you can stick to the recommended foods, you will be able to manage insulin resistance and keep yourself safe (likely) from developing type 2 diabetes.