Would you like to know the most basic,
and most easily-accomplished steps for lowering your fasting blood sugar?
Insulin resistance typically means that your muscle cells have become clogged with
INTRAMYOCELLULAR FAT, which reduces the ability of your insulin. This can leave
glucose in your blood stream, and that can lead to a cascade of unwanted medical issues.
But here's the GREAT NEWS: There are tried-and-true dietary rules you can
follow for improving your body s efficiency at burning glucose!
Which foods, and which nutrients should you regularly eat for increased insulin sensitivity?
And what other steps, outside of the kitchen,
should you take to reach your blood sugar-balancing goals?
Let's get right into it. These are...
5 DIETARY RULES THAT DECREASE INSULIN RESISTANCE
5. GET ANTIOXIDANTS
Antioxidants are molecules that help prevent oxidative damage by neutralizing free radicals
in your body. They include vitamins, like VITAMINS A, C, and E, minerals,
like SELENIUM and MANGANESE, and other organic compounds, like BETA CAROTENE and ZEAXANTHIN.
So getting these antioxidants as part of a balanced diet can
work to reduce your risk of oxidative stress.
Antioxidants also work to reduce inflammation...
...And both oxidative stress and inflammation are closely linked to insulin resistance.
Plus, certain antioxidants have been found to directly affect glucose metabolism,
and they can increase your body's efficiency of glucose uptake.
But the power of antioxidants doesn't end there
They've also been shown to decrease harmful LDL cholesterol,
triglycerides, systolic blood pressure, and BMI
...which can all work to reduce insulin resistance.
So get antioxidants!
Just be sure to eat a well-rounded diet, with plenty of veggies,
plus lean or plant-based protein, and appropriately-sized servings of whole fruits...
...and you should gain all the antioxidants
you'll need to help your body lower its insulin resistance.
4. GET GOOD SLEEP
Your sleep patterns affect more than just your level of alertness.
Adequate sleep improves your body s balance of its hormones and neurotransmitters,
including the hormones GHRELIN and LEPTIN, which are directly related to how full you feel.
So getting proper sleep can also work to keep cravings at bay,
which can aid your weight management
...which works to decrease insulin resistance.
But on the flip-side, sleep deprivation can increase levels of CORTISOL - a
stress hormone which can increase glucose levels and interfere with
the body s ability to utilize insulin efficiently.
Not getting enough sleep can also increase inflammation,
which can increase the risk of developing type 2 diabetes.
Meanwhile, did you know that poor sleep habits may lead to unhealthy food cravings? In fact,
research shows that chronic lack of sleep can cause weight gain over time,
as fatigue can lead you to seek out sugar-rich and saturated-fat foods.
But, by getting good sleep, you will increase your energy and mental clarity, which can
help you make better dietary choices while also improving your motivation for regular exercise.
So, by getting 7 to 8 hours of sleep per night, you can set yourself up for increased weight loss,
a lowered risk of developing type 2 diabetes, and improved insulin sensitivity.
3. GET SOLUBLE FIBER
Fiber, in general, works in many ways to help you better manage your blood sugar.
But SOLUBLE FIBER, specifically, is recommended by nutritionists and
doctors, as studies show it can slow the absorption of glucose in the bloodstream.
Over time, getting proper amounts of this fiber can therefore work
to reduce your body's insulin response, which decreases your insulin resistance.
Soluble fiber INCREASES SATIETY
...which can help you avoid over-eating, and craving-induced snacking. This can work to help
you lose weight, which will also increase your insulin sensitivity!
Research has also found that low levels of soluble fiber in the
diet was associated with increased blood pressure, and increased insulin levels.
Fermentable soluble fiber, like BETA-GLUCAN, a type of fiber found in oats and barley, aids gut
health by feeding your good gut bacteria. If you maintain a healthy gut microbiome, it can reduce
obesity-and-diabetes-related inflammation. This can also work to improve your insulin sensitivity.
Beta-glucan has also been found lower cholesterol,
reduce inflammation, and improve your blood sugar management.
Plus, soluble fiber has also been found to decrease lipid levels,
which can reduce your risk of developing type 2 diabetes.
2. EXERCISE
Many people turn to exercise as a means for losing weight...
...still, the old trope that you can t exercise your way out of a bad diet is
usually true. However, regularly exercising does work to improve
your body s ability to burn carbohydrates, which essentially helps you to lose weight.
Regularly exercising has been shown reduce both VISCERAL FAT,
or the excess abdominal fat which can develop around your organs...
...and INTRAMYOCELLULAR FAT or the fat which can develop within your muscle cells.
By decreasing this type of fat, your muscle cells will become more receptive to insulin,
thus increasing your insulin sensitivity.
So it's a large part of the reason that research shows that shedding fat,
in general, can work to decrease insulin resistance.
In fact, a John Hopkins University study showed that prediabetic participants who
managed to lose 5 to 7% of their body weight over 6 months reduced their
risk of chronic high insulin resistance or type 2 diabetes
...by over 50% over the following 3 years.
Aerobic routines have been shown to improve your cardiovascular health.
This can help your body to move blood through your system more efficiently,
which works to reduce heart disease risk factors and other diseases related to insulin resistance.
And studies show that post-prandial exercise, which can simply mean taking
a walk after lunch or dinner, can help to manage your post-meal blood sugar.
Over time, regularly getting in even just 30-minute walks after your meals
can work to improve your fasting blood sugar, and your insulin sensitivity.
But it's not just about getting in that cardio. Resistance training and weight lifting work to
increase your muscle mass, and this, too, works to improve the efficiency of your insulin.
Of course, losing weight has as much,
if not more to do with your eating habits than with exercising.
But let's face it, you NEED some level of regular physical activity to aid your overall health,
and it is an essential element for improved insulin sensitivity.
What is the #1 rule to follow for fighting insulin resistance? That's just ahead.
But, real quick, we want to give you 3 diabetes-fighting gifts!
The super-book - SUPERFOODS FOR DIABETICS
Episode 1 of the super-series - THAT DIABETES DOCUMENTARY
and the super-cookbook - SNACKS, MEALS, AND DESSERTS THAT LOWER BLOOD SUGAR
Click the link in the description below to grab each of these guides
to aid you on your quest for improved insulin sensitivity!
Now, what is the very most important dietary rule for minimizing your insulin resistance?...
1. AVOID PROCESSED CARBS
Being diabetic means needing to be wary of CARBOHYDRATES
...but there s more to the story.
You NEED certain carbohydrates, in certain amounts. In fact,
you ll get quality carb content from fruits, vegetables, and whole grains.
But simple sugar, processed carb foods flood your system with glucose,
but little-to-no fiber, and not much of any other nutritional value.
Refined sugars and starches found in many processed, package foods, including chips,
crackers, sodas, white breads, and even frozen meals, can spike your blood sugar.
Regularly eating these simple carbs can also increase your fasting blood sugar,
and make your muscle cells less sensitive to insulin.
And, of course, processed carb foods are also usually loaded with unhealthy saturated fats
and oils, which can lead to weight gain, inflammation, and a decrease in your body s
ability to burn glucose efficiently. And overall, these foods can heighten your insulin resistance.
Plus, studies have shown that eating a diet high in processed carbohydrates can become
addictive the more you eat, the more your body craves the quick gratification of these simple
sugars. That can lead to over-eating these foods, thus increasing your risk of insulin resistance.
On the flip-side, eating quality carbohydrate content, from natural sources, like vegetables,
legumes, whole grains, and whole fruits, will supply fiber,
antioxidants, and plenty of other nutritional benefits... ...without spiking your blood sugar.
So, now you know 5 Dietary Rules to follow for reducing your insulin resistance.
What did you think? Which steps do you think are the most important for
improving your insulin sensitivity? Comment below and let us know!
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