do you have insulin resistance and you're not sure what to eat don't worry I've got
you I've put together a shopping list with the best foods you can eat for insulin resistance
there are so many foods you can eat when you're trying to reverse insulin
resistance and that's what I'm going to be showing you today and make sure to stick
around until the end because I'm going to be hooking you up with a copy of the
shopping list that you can download and print so you can always have it on hand
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health
and nutrition coach I post videos here on YouTube twice a week talking all things insulin resistance
weight loss sleep and more so if you're ready to take control of your metabolic Health make sure to
click that subscribe button and you can also find me on Tick Tock and Instagram or as your new posts
every single day so today's video is going to be short and sweet I am going to be going over groups
of foods and also specific foods that are insulin resistant friendly and telling you why these foods
are optimal now I do not generally recommend tracking calories or macros I have a framework
for building meals that I use for my clients with insulin resistance which we're going to be going
over as we go through this video and when this template is followed calories and macros almost
always fall into place now if you're not sure if you're insulin resistant or not I'm going to
give a quick shout out to so well Health's weight biology kit this is an at-home kit that tests for
insulin resistance and it also tests other key biomarkers of metabolic Health as well such as
your thyroid function this is currently the only kit in the world that allows you to test fasting
insulin at home and not only that but when you send the kit back it's going to be reviewed by a
physician in 24 hours and you're going to receive a report with next steps you can take this report
will indicate whether you're insulin resistant or not and even if you already know you're insulin
resistant this kit can help you to measure your progress reversing it so if you want to check it
out I'm going to put the link in the description box down below with a code to save 10 but anyways
let's start off with sources of protein because protein should be at the center of every meal when
you're working to reverse insulin resistance you want to be getting a bare minimum of 30 grams of
protein in at every meal good sources of protein include whole eggs steak that's untrimmed lamb
chicken with the skin on ground beef pork bacon with no sugar added kangaroo salmon with the skin
on mackerel sardines in Spring Water tuna and spring water prawns oysters crab Lobster Greek
yogurt that's full fat cottage cheese hard cheeses such as cheddar soft cheeses such as Brie and bone
broth now you might have noticed that I made a point to highlight that you should be eating
chicken and salmon with the skin on and that your Dairy should be full fat and this is for a
reason the thing with protein when you're insulin resistant is you need to make sure you are eating
it with adequate fat if you eat protein that is too lean or you don't add fat then this can cause
your blood sugar to rise even if you didn't have any carbohydrates which is the only macronutrient
that should cause a rise in your blood sugar in someone who's metabolically healthy and this is
because when you're insulin resistant your body is dependent on glucose for energy and we need to
change that your body is used to a constant supply of glucose coming in too much in fact because that
is what caused the insulin resistance in the first place too much glucose leading to too much
insulin is what overwhelms your cells so because historically your body is used to getting this
constant supply of glucose and now it might not be getting that if you're also limiting fat which
is another energy source your body resorts to Turning protein into glucose instead and this is
why people with severe insulin resistance why some people with type 2 diabetes can see their blood
sugar rise when they eat lean protein people who are metabolically healthy and even some people in
the early stages of insulin resistance they aren't going to see the spike but no matter where you are
on the Spectrum but especially if you're insulin resistance or have type 2 diabetes it is really
important to make sure you are getting adequate fat in at every meal this will help your body get
used to burning fat for energy instead so protein is the most important macronutrient but fat is
right there behind it and you can make getting fat in easier if you eat meat and fish with the skin
still on if you Don don't trim your steak or your pork and you choose full fat Dairy but you're also
going to want to choose a healthy cooking oil and healthy fat options to add to your meals as
well the best oils to use for cooking include coconut oil Tallow ghee butter lard duck fat
and for low temperature cooking olive oil avocado oil and macadamia nut oil now if there's an oil
you didn't hear me mention it's likely that this oil falls under the category of vegetable oil
these oils include things such as canola oil soybean oil corn seed oil and grapeseed oil
and they should be avoided at all costs they can actually contribute to insulin resistance
I won't go too much into the problem with these oils in today's video for the sake of time but I
do have a whole video on the topic which I'm going to link above now once you've chosen your oil to
cook with here are some additional fat sources to add to your meal as well egg yolks avocado
olives coconut milk with full fat MCT oil avocado oil mayonnaise butter cream that's full fat sour
cream that's full fat and again hard cheeses such as cheddar soft cheeses such as Brie I mentioned
these twice because some of these foods are good sources of protein but also fat nuts with no added
sugar or oil nut Butters with no added sugar or oil and dark chocolate once you've chosen the
fat that you want to add the next step is to add fruit and vegetables that complement your dish
let's start with fruit the best fruits are low in sugar these include avocado so olives blueberries
blackberries strawberries raspberries lemons limes kiwi and peaches the best vegetables include
cucumber Tomatoes capsicum eggplant asparagus broccoli cauliflower celery onion garlic lettuce
green beans zucchini spaghetti squash pickles potatoes that have been cooked and cooled sweet
potatoes that have been cooked and cooled and butternut pumpkin that's been cooked and cooled
if the cooked and cooled part on the last few Foods kind of confused you I'm going to link a
video up above that explains it because cooking and cooling starches actually makes them more
insulin resistant friendly and this is a really really cool hack but anyways that is my ultimate
insulin resistance shopping list in summary you should be sticking to Whole Foods as much as
possible and limiting processed ones you should be focusing your meals around good sources of protein
adding a good amount of fat and then sticking to low sugar fruit and non-starchy vegetables
for the most part now if you're still feeling a little bit confused about where to start reversing
insulin resistance I actually have a seven day insulin resistance master class that includes a
Seven Day meal plan this is a one-time fee of a hundred dollars and if you join the program
you also get access to a private Facebook group where I offer additional support and coaching
I'm going to put the link to check it out in the description box down below along with a promo code
that's only going to be valid for one week and also in the description box is going to be the
link to download that printable shopping list I'm going to put it there in both A4 and US letterhead
formats so make sure you download the right one why is there not a universal standard paper size
who knows but anyways guys thank you so much for watching if you want to check
out that video on why vegetable oils are harmful that I mentioned earlier you can
check it out here if you want to check out my most recent upload you can find it here
and if you want to check out my coaching programs including my seven day insulin
resistance Master Class you can find those here thanks guys I'll see you next time bye