In this video, I'll cover the best foods you should eat if you're someone who has insulin resistance.
Insulin resistance is a problem many people face today. And when it comes to insulin resistance,
the one thing that gets a little bit tricky about it is that there are a lot of bad dietary
advises out there which makes it very hard for the average person to know what they're
supposed to do. You know, some dietary advises thinks that you should eat whole grains, and
others are telling you that you need to stay away from whole grains. So what do you do?
That's why in this video, what we're going to do is to focus on the best foods to eat
for insulin resistance. We're going to talk about a couple of particular foods that are
scientifically proven to bring down your insulin levels and bring down your blood glucose levels
but also we're going to talk about just in general, foods that you need to consume if
you want to start reversing insulin resistance today. So stick around to the end of this
video, but before we get started, I'm Dr. Zyrowski, and welcome to the channel, if you're
new to this channel, it's a pleasure to have you here. Be sure to subscribe, hit that bell
notification and join our notification community that way can help you excel your health and
your life. And I also want to mention our new food plan, meal plan is not available.
What you can do is if you want to know more about joining that, you can click on the link
below and learn more about it. Basically, I just you a mini recipe book, cook book every
single month that has all the meals that I'm going to be consuming, it's literally my diet
plan, every single month. The great news is that, it is all insulin resistance approved.
This is a good quality insulin resistance diet, not like the one that they fed my grandfather
when he was in the hospital giving him lots of whole grains, sugary yogurts, and different
starches and follow up with an insulin shot. So we're not doing that, we're doing the good
quality diet plan here. If you want to learn more about that, click on the link in the
description below. Let's go ahead and get started here.
Now the first thing on our list is going to be garlic. Garlic is proven in many studies
to have an very positive and profound effect on insulin. It has a great anti-diabetic effects,
known for being able to lower fasting blood glucose and also contains volatile sulfur
compounds. And it is well for all really great for lowering your insulin levels and lowering
your blood sugar. Some people are taking garlic capsules, some people are sprinkling garlic
powder on to their food and then others are just cooking with garlic which is all great.
So what we want to do is make sure we increase our garlic intake if we have something like
insulin resistance. It actually is going to help us reverse it.
Next thing is going to be dark chocolate. Now I shouldn't have to convince someone to
have dark chocolate. Now the thing is that we're not talking about a high sugar Hershey's
chocolate bar. We're talking about like an organic chocolate bar that is going to be
very rich in anti-oxidants but also is going to be sugar free. So that is very important
here. It's very powerful when we look at how its going to have an good effect on reversing
insulin resistance. A few things to consider, so first of all, it's antioxidant rich, it
has cocoa polyphenols in it. It also has Pancreatic Beta cell Regeneration capabilities. And one
of the things that happens with insulin resistance is that pancreas is just pumping out so much
insulin for so long that the beta cell just gets burn out. Well, the antioxidant within
the chocolate is going to help regenerate those beta cells. It's also going to stimulates
insulin secretion, because after that insulin has been pumping for so many years so hard
it starts to decrease and starts to be an issue. It also is going to have a hypoglycemic
effects, it's going to help bring down that blood sugar which is incredibly important
during this time. And it's going to improve glucose tolerance, so these are all great
things that are really powerful for anyone who is interested in reversing the type 2
diabetes or insulin resistance. Dark chocolate is a great way to go. So like I said, go ahead,
incorporate more dark chocolate. It shouldn't be anything that I need to convince you to
eat more than your daily routine.
Next, let's talk about cinnamon. Cinnamon is really powerful when it comes to reversing
insulin resistance, you know, it was shown to improve all aspects of metabolic syndrome.
So what that basically means, it was able to actually lower insulin levels, it was able
to lower blood glucose levels, it was able to lower blood lipids. It is a powerful antioxidant
which is incredibly important. We'll talk more about antioxidants in just a moment here.
It also it's really powerful for reducing inflammation which is also very important
right, because we have insulin resistance, it is also an inflammatory issue occurring
in the body, helps bring down blood pressure and also helps reduce body weight . So sprinkling
cinnamon and your food, sprinkling into your coffee, sprinkling it into a apple cider vinegar
drink which is really great is going to all be powerful ways at bringing down your blood
sugar levels reversing insulin resistance. I actually did this great video on the apple
cider vinegar drink that includes a lot of cinnamon in it. I'll put a link in the description
below so you can check out that video because it's a great, great drink that you should
incorporate into your daily routine if you have insulin resistance.
Let's keep moving here and talk about non-starchy vegetables, you know. It's very important
to incorporate a lot of non-starchy vegetables into your diet routine as well. Now we're
not talking about just a little bit at night, just a little bit at lunch. I'm talking about
a lot of it at lunch and a lot of it at night. We want to make sure that we're including
a lot of good non starchy vegetables. Some examples are going to be things like beats,
artichokes, asparagus, eggplant, spinach, zucchini, cauliflower. What you can probably
do is take a snapshot of the screen right here. And just realize that these are the
good vegetables that you want to incorporate in daily to your routine in order to reverse
insulin resistance. When we look at these different non-starchy vegetables are very
high in phytonutrients, they're also very high in minerals and high in vitamins as well.
So incorporating these into the daily routine is really going to do a lot of good things
for your overall health in general but also do a lot of great things for reversing insulin
resistance without having all those different starches and carbs in it to bring up your
blood sugar.
Let's go ahead and talk about antioxidants like I mentioned antioxidants are very important
here. Now, couple of things here, when we look at foods that are very rich in antioxidants,
we always look to berries. Okay so berries are going to be a food that is going to be
low glycemic but very high in antioxidants. We're going to talk about things like blueberries,
strawberries, goji berries, raspberries, blackberries. These are all good examples of berries that
can be included. Now when we have insulin resistance, you have a very high level of
insulin resistance, it's something that you've been facing for a long time, you're very sensitive,
you're going to have to be very careful when incorporating berries in them, okay? You're
going to just incorporate a little bit, now the thing is, that is important here is that
we want to get a lot of these antioxidants because we want to start reducing oxidative
stress, oxidative damage, reversing a lot of that inflammation. We want to make sure
that we're getting those antioxidant. Berries are a great source, we just have to go very
light with them. We have to be careful that we're not doing too many. So start lightly.
Now, the other thing too, is you can incorporate some different vegetables that are going to
be high in antioxidants as well. Things like kale, red cabbage, beets, spinach and artichoke.
Those are all high in antioxidants, high in nutrients, high-end minerals and that's all
going to be very very helpful for reversing insulin resistant, so incorporate a lot of
this into we want to make sure that we go and get a lot of antioxidants.
So for some people they just actually want to go incorporate a antioxidant drink of some
sort, like a powder and what I'll probably try to do here for you to go and find one
and put it in the link in the description below where you can just get like a powder
like some sort of drink that taste good. Because I know clinically we do that a lot. To just
really boost an antioxidant level in the body. You know, when we look at this in general,
when we look at insulin resistance, it's not just about the foods, it's not just about
the nutrients, it's also about including things like exercise, okay. So clinically when people
come in and they have insulin resistance that's what we do we focus on the diet and then we
added supplementation in order to really boost the impact that we are going to have on that
individual. We want to see fast results, we want to see quick results, we don't want to
just change a diet because you know, though it's a very important part of this whole thing
we want to get results faster. So you know we add in all the proper foods, we also make
sure that we had a lot of high-quality supplementation, I'll put a link into the in the description
below the supplement that we use but we add that in and then we added exercise like high
intensity interval training and I actually did a video on high intensity interval training.
And how important it is if you have insulin resistance. You can check that video out right
here or in the description below.
Now let's talk about smash fish. Now, smash fish is important. Smash is an acronym for
salmon, mackerel, anchovies, sardines, and herring. Why these fish in particular? Well,
these fish are going to be high and rich in omega-3 content. So we want to make sure that
we're getting a lot of omega-3 in because they're very powerful for reducing inflammation,
very powerful for going in reversing oxidative stress on the body. So adding in these fish
are is going to be very helpful during this process.
Now the other reason that these particular fish are beneficial is because they typically
are very low in different toxins like Mercury. So adding in these smash fish into your weekly
food plants that can be very powerful for reducing insulin resistance and like I said
it's about putting it all together.
I put lots of resources in the description below is this video a thumbs up. If you have
any questions, also put that in the comments section here below and also share this video
with your friend because a lot of people are suffering from insulin resistance and they
don't know where to go with it. So be a friend, help them out and share this with them and
also be sure to subscribe to the channel and hit that bell notification if you want to
learn more about insulin resistance, intermittent fasting and all the things that are really
necessary to drastically improve your health I'll see you in the next video.