in today's video i'm going to be giving you an extensive list of foods that are insulin
resistance friendly that can help you to reverse insulin resistance insulin resistance has become
an epidemic with an estimated two-thirds of the population suffering from it
signs of insulin resistance include difficulty losing weight skin tags excess abdominal fat
high triglycerides and low hdl cholesterol and if left untreated insulin resistance can lead
to more serious issues such as type 2 diabetes pcos and heart disease however it goes largely
undiagnosed because doctors do not routinely test fasting insulin they only focus on fasting
glucose now the problem here is that insulin resistance can start years before there's a change
in your fasting glucose but if you catch insulin resistance early you can stop it in its tracks
before you see a rise to your fasting glucose and before you are diagnosed with pre-diabetes or type
2 diabetes but even if it has progressed to that point and you have received a diabetes diagnosis
don't stress because it still can be reversed now i have other videos on my channel that go
over the best and the worst foods for insulin resistance but i realized that i didn't have
one full comprehensive list and i wanted to make this list because i know it can be pretty
overwhelming trying to figure out what to eat when you're insulin resistant the list of foods
to avoid can seem pretty daunting especially when our modern diets are centered around these foods
but you know what these foods and our diets being centered around them are a large part of why so
many people are insulin resistant because we eat so many of these foods that spike
insulin significantly but with that being said changing your diet and your lifestyle in order
to reverse insulin resistance does not have to be an agonizing process so in today's video i'm
going to give you a comprehensive list of over 100 foods that are insulin resistance friendly
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
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the all-in-one platform that does it all head to squarespace.com forward slash health coach
kait to start your free trial today so the topic of today is foods that can help you to reverse
insulin resistance now if you aren't 100 sure what insulin resistance is here is a quick
30 second recap insulin resistance is a state in which the cells in your body are no longer
responding to insulin correctly this happens when insulin levels in the body are higher than they
should be for an extended period of time one of insulin's main roles in the body is to regulate
blood sugar usually when we eat blood sugar rises and the pancreas releases insulin the insulin then
ushers the excess sugar out of the blood and into your cells now when you become insulin resistant
your cells stop accepting blood sugar as readily this leads to insulin levels remaining high and
eventually blood sugar levels remaining high as well which is when you will be diagnosed with
type 2 diabetes but as i said before if you catch insulin resistance soon enough you can stop it in
its tracks but anyways with all that being said let's get into the list and make sure to stick
around until the end because i'm going to be giving you a free printable copy of this list
okay i lied one more quick note that is super important before we get into this video i just
want to quickly talk about what the insulin index is and i promise you you'll want to listen to this
the insulin index is similar to the glycemic index but instead of measuring the blood sugar
response to foods it measures the insulin response to foods in most cases glycemic index and insulin
index tend to line up foods that spike blood sugar also spike insulin and this makes sense insulin is
responsible for managing blood sugar so when there is an increase in blood sugar there will be an
increase in insulin but we need to remember for the purpose of today's video is that the insulin
index only tests foods eaten in isolation which is rarely how we eat them and by combining foods
or eating foods in a different order this can change our insulin response to them for example
when we eat carbohydrates and protein rich foods together the insulin response is much higher than
eating one or the other on its own and another thing that we need to take into consideration is
that the insulin index was formed on the basis of a high carb diet and the insulin response to
foods for someone who is eating a low-carb diet are drastically different take beef for example
in the context of a high carb diet when someone eats beef the insulin response is moderate but
for someone eating a low-carb diet when they eat beef the insulin response is very very low
so now that i have that out of the way thank you for listening and bearing with me let's get into
the list meat and seafood first off we are going to start by talking about sources of protein
protein is so important and should be at the center of any healthy diet
no matter if you are insulin resistant or not protein is the building blocks for our cells
and when we do not consume enough things start to break down this can mean our muscles our joints
and other tissues in the body and while losing muscle mass might show up as a loss on the scale
we do not want to be losing muscle and this is especially important as we age so meat and seafood
that is good for insulin resistance includes beef bison chicken deer duck kangaroo lamb turkey
pork and rabbit now every time i mention eating kangaroo in a video i get quite a few comments
about it and if you guys don't know i'm canadian but i've lived in australia for over five years
so i kind of forget that kangaroo can seem like an odd food to eat if you are outside of australia
but it is so readily available here it's in pretty much no i'm not even going to say
pretty much i'm going to say it is in every single supermarket every single butcher shop will have it
it's very common and it can be a good protein source for someone with insulin resistance
and then for seafood anchovies bass cod crab herring mackerel lobster
oysters salmon sardines shrimp trout and tuna now with any meat and seafood you want to be
mindful of anything that is pre-marinated as it will likely be filled with sugar and carbs which
is not great for insulin resistance meat and fish have varying insulin index scores but once again
this is not always applicable if you're eating a low carb diet but i will note that even foods such
as beef and lamb which are higher on the insulin index than other foods we've talked about so far
they're still much lower than carb rich foods beef for example scores 51 on the insulin index
meanwhile bananas score 84 and white bread scores 100 other animal products
and there are other animal products that are also great for insulin resistance bone broth chicken
eggs duck eggs fish eggs or roe cod liver and cheeses both soft and hard such as monterey jack
if you guys understand that reference let me know in the comment section down below if you do
understand what i'm talking about i'm still so embarrassed by that but it's an inside joke now so
if you know you know fruit now with fruit you mainly want to stay away from tropical fruit
which are higher in sugar and focus more on low sugar fruit including berries and fatty fruits
this includes avocados blackberries blueberries coconut olives kiwi lemons limes raspberries
peaches strawberries and tomatoes now before i get into the vegetables and the rest of the insulin
friendly foods i'm going to take a quick moment to tell you about today's sponsor squarespace
i use squarespace for my website my online store my email list my blog basically everything related
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kait to start your free trial today you don't have to enter your credit card details or anything
to get started and when you love it and decide to launch you can use code health coach kait to
save 10 off your first order thank you again to squarespace for sponsoring this video vegetables
in terms of vegetables you want to stick to things that are non-starchy and low in sugar
asparagus broccoli cabbage cauliflower celery cucumber eggplant garlic green bell pepper lettuce
mushrooms onions pickles and zucchini i might have missed some other vegetables there but if you have
one in mind that you aren't sure about just look up the carb content if it is relatively low then
you're probably good to go fats and oils when it comes to cooking oils and fats the best ones
you can use for cooking are ones that are solid at room temperature these can withstand the most heat
without oxidizing vegetable oil which includes canola soybean grape seed corn and safflower
can actually contribute to insulin resistance and should be avoided as much as possible healthy fats
and oils include avocado oil baking grease beef tallow butter chicken fat coconut oil cod liver
oil duck fat flaxseed oil ghee mct oil and olive oil nuts and seeds now most nuts and seeds are
pretty insulin friendly most of them are low in carbs you want to stay away from anything that has
been roasted in vegetable oils so just read the package if it does say that they've been roasted
but even still some nuts and seeds can be inflammatory for some people so if you want
to include them you might just have to experiment with how your body tolerates them some of the nuts
and seeds to include are almonds brazil nuts chia seeds flax seeds hazelnuts hemp seeds
macadamia nuts pecans sesame seeds and walnuts and those are over 100 foods that are insulin
resistance friendly as promised if you guys want a printable copy of this list you can head to health
coach kate.com forward slash insulin resistance enter your email and once you confirm it you will
receive the list straight to your inbox i hope you enjoy it i think it's a good resource for anyone
who is trying to figure out what to eat when they're insulin resistant so if you have a friend
or family member who is struggling with this print an extra copy for them as well and if you
guys want to know more about what causes insulin resistance and why the foods are recommended in
this video are so effective for treating it i will link a video up above you can check out that video
breaks it all down it will explain everything and let me know down below in the comment section
if you are currently insulin resistant and what you are doing to combat it if you're not already
subscribed to my channel please make sure to click that subscribe button and give this video a thumbs
up if you did enjoy it and once again remember to check out today's sponsor squarespace for all
of your online website needs now if you guys did enjoy this video you might also enjoy my video on
three steps you can take to reverse insulin resistance you can check it out here if you want
to catch up on my most recent upload you can find it here and if you want to check out my keto diet
and carnivore eye coaching programs you can find them here thanks guys i'll see you next time bye