everything in moderation is yeah someone who is metabolically healthy and active might be able
to get away with eating whatever they want and just controlling portion sizes but that is not
the vast majority of the population eight out of every 10 American adults has signs of metabolic
dysfunction stemming from insulin resistance it might not be what you want to hear but the truth
is is that some foods are better than others when it comes to reversing insulin resistance
and that doesn't mean you have to feel deprived if you're trying to reverse insulin resistance
eating for insulin resistance does not have to feel miserable but you do have
to be mindful of what you're eating if you are serious about reversing insulin
resistance and make the best choices as often as you can so in today's video we're
going to be going over the top eight foods you can eat for insulin resistance [Music]
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 twice a week here on YouTube 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 watch your
new posts every single day number eight is beef Tallow this is made from rendering beef fat and
is the best type of fat you can use for cooking fats that are solid at room temperature are the
most heat stable they do not oxidize as easily as oils that are liquid at room temperature oils like
vegetable oil you never want to use for cooking they are extremely fragile and consuming them can
actually increase your insulin resistance now the reason that I included beef towels specifically on
this list is because it contains a high amount of stearic acid stearic acid is a type of fat
that is rich in beef fat and has properties that protect against insulin resistance
you may have heard of stearic acid supplements before which have been shown to support weight
loss but eating beef fat AKA beef Tallow has a similar effect now I do just want to make one note
before we move on and that is I know I'm going to get comments worried about cholesterol so if
you're concerned about eating cholesterol and the impact that it will have on your blood cholesterol
don't be worried in 2015 the U.S dietary guidelines actually dropped cholesterol
as a nutrient of concern there is no longer an upper limit on consuming it because there was
no evidence to say it was harmful and I do have a full video busting myths surrounding cholesterol
which I will link above if you want to know more number seven avocados avocados are another food
that is great for insulin resistance they are high in fat and also high in fiber which makes the
blood sugar and insulin response to them minimal but on top of this they're also rich in the
electrolyte potassium they contain more potassium gram for gram than bananas potassium plays a key
role in the pancreas and the release of insulin lack of potassium is thought to decrease insulin
secretion and decrease glucose tolerance one study done on almost 5 000 people over 30 years
showed that 373 of the participants developed type 2 diabetes and that potassium intake in
these individuals was lower than average number six pickle juice now I'm a huge fan of using
pickle juice as a tool to balance blood sugar and reverse insulin resistance drinking pickle juice
or any vinegar before a meal significantly lowers the blood sugar and insulin response to that meal
so especially if you are eating something that's higher in carbohydrates using this tip can help
to make that meal more insulin friendly number five steak Now red meat gets a lot of hate and
unfairly so a lot of people think that red meat is unhealthy and that only meats that are leaner such
as chicken and fish are healthy this isn't true beef and other types of red meat actually have
nutrients that directly help to improve insulin sensitivity one of which is stearic acid which
we spoke about earlier now if you're in Australia I highly recommend checking out butcher crowd for
all of your meat and seafood needs butcher crowd's mission is to connect households with trusted
partners of farming and fishing families providing certified humanely raised and sustainably sourced
premium meat and wild caught Seafood products their beef and lamb is 100 grass-fed and finished
their chicken and pork is pasture-raised and their Seafood is all wild caught
they have several boxes to choose from and they also provide you the option to build your own box
they offer free delivery australia-wide I currently have been getting the custom box with
wild sockeye salmon Scotch fillet steak chicken thigh and a few more goodies this gets delivered
to my door every month it's super convenient and you can change pause or cancel your subscription
at any time if you want to check out butcher crowd you can head to healthcoachkait.com forward
slash butcher crowd I'll put that link in the description box down below and make sure to use
code HCK 15 to save 15 off your first box honestly it's so worth giving a try like I said you can
pause or cancel your subscription at any time so you might as well try it because I know you are
absolutely going to love it again the link will be down below number four oily fish cold water oily
fish such as salmon sardines Herring mackerel and anchovies are all fantastic for reversing insulin
resistance these fish are all extremely high in omega-3 in its most bioavailable form the type of
Omega-3 found in Chia and flax seeds is ala and needs to be converted by the body to DHA and EPA
which is the beneficial form however the human body is not great at converting it and only has
the ability to convert about 10 percent maximum and if it's not converted it pretty much just
acts like any other type of fat in the body so all of the benefits that you hear about surrounding
omega-3 you're not getting them and one of which is improving insulin sensitivity now wild caught
salmon specifically is really hard to find in Australia so I'm just going to give one more
quick shout out to butcher crowd farmed salmon is one of those foods that you really don't want
to be consumed dimming it's really important to buy wild caught and butcher crowd makes this easy
number three raspberries berries are a group of fruit that is lower in Sugar compared to
other types of fruit because of this raspberries strawberries blackberries and blueberries all have
a relatively low impact on blood sugar and insulin and are good for reversing insulin resistance
what you want to avoid as much as possible is high sugar tropical fruit you don't have to avoid
it entirely but just be mindful limited or swap it for something like berries instead number two eggs
eggs are one of the best foods you can eat for insulin resistance and I'm specifically talking
about the whole egg not only are eggs rich in protein and fat which has a minimal impact on
insulin they are also super nutrient dense packed with fat soluble vitamins and other micronutrients
and again I'll remind you earlier I mentioned that you don't have to worry about dietary cholesterol
you don't need to limit it egg yolks are extremely healthy and they're going to help you to reverse
insulin resistance and finally number one is coconut oil coconut oil like beef Tallow which we
spoke about earlier is a type of fat that's solid at room temperature and coconut oil is actually
one of only a handful of plants that contain stearic acid which again is beneficial for insulin
sensitivity but coconut oil also contains another type of fat known as medium chain triglycerides or
MCTS this fat helps our bodies burn fat more efficiently for energy which also helps with
insulin sensitivity now you can take this one step further and consume MCT oil with coconut oil about
half of the fat is MCTS but with MCT oil it's 100 so the benefits are just more potent a lot
of people like to blend MCT oil in their morning coffee this helps them to extend their fasting
window which is good because intermittent fasting is another very effective tool for improving
insulin sensitivity I do have a full video on MCT oil which I will link above if you want to know
more anyways guys that's all I have for you today let me know in the comment section down below if
any of the foods on this list surprised you were you avoiding any of them because you thought they
were bad for insulin resistance has this video changed your mind and your perspective let me
know down below I love chatting with you guys in the comment section and if you're in Australia
definitely check out butcher crowd and make sure to use code HCK 15 to save 15 off your first box
if you did enjoy this video might also enjoy my video on how insulin injections actually make
insulin resistance worse so you can check that out here if you want to catch up on my most recent
upload you can find that here and if you want to check out my coaching programs including my seven
day insulin resistance masterclass you can find those here thanks guys I'll see you next time bye