Welcome to another video!
Today, we're going to explore the top 13 foods to reverse insulin resistance.
These foods have been proven in scientific studies to help balance blood sugar levels,
improve insulin sensitivity, and even reverse insulin resistance.
Be sure to watch until the end, because some of these foods are probably not part of your
diet.
As always, this video is educational and does not construe medical advice, we are not doctors.
First, what is insulin resistance?
Insulin resistance occurs when cells in your muscles, fat, and liver stop responding to
insulin - a hormone secreted by your pancreas which tells your cells to take glucose out
of the bloodstream and use it as fuel for energy.
This silent blood sugar problem increases your risk for prediabetes, type 2 diabetes,
and a host of other serious health problems, including heart attacks, strokes, and cancer.
While insulin sensitivity decreases with age, the driving forces behind insulin resistance
include excess belly fat, a lack of exercise, smoking, skimping on sleep, and pesticide
exposure.
Number 13.
Avocados.
Avocados contain a fat molecule called Avocatin B (AvoB), which helps regulate blood glucose
levels, and reduce insulin resistance in the pancreas.
They're also rich in monounsaturated fat, fiber, potassium, and vitamins C and E.
Number 12.
Apple Cider Vinegar.
Apple Cider Vinegar (ACV) is an amazing fermented food that can help prevent blood sugar spikes
by slowing down the digestion and absorption of carbs.
In one study, participants who drank the equivalent of 1 tablespoon of ACV before a meal reported
a 34% increase in insulin sensitivity.
According to researchers, the presence of acetic acid is responsible for its efficacy
as an anti-diabetic food.
Number 11.
Black and Green Tea.
Tea is rich in polyphenols, which are natural compounds that have health benefits, such
as reducing inflammation and helping to fight cancer.
The polyphenols in black and green tea encourage healthy insulin secretion and blood sugar
levels.
Green tea in particular, is abundant in a potent polyphenol known as epigallocatechin
gallate (EGCG).
Researchers have found that EGCG improves insulin sensitivity and lowers blood sugar
levels.
Drink a cup of tea after your meals to help prevent your blood sugar from spiking!
Number 10.
Nuts.
Nuts contain very little to no carbohydrates, which helps keep your blood sugar levels in
check.
These energy-dense foods have been found to be effective in reducing insulin resistance
and lowering fasting blood sugar levels.
When you feel like snacking, eat some nuts instead of cookies or potato chips!
Number 9.
Broccoli Sprouts.
This nutritious green vegetable is rich in antioxidants, fiber, and important nutrients
that do wonders for managing your blood sugar levels.
A study published in the International Journal of Food Science Nutrition found that broccoli
sprouts improved insulin sensitivity in individuals with type 2 diabetes.
On top of that, researchers found that sulforaphane, a naturally occurring compound found in broccoli
sprouts, can help protect blood vessels from damage caused by high blood sugar levels.
Number 8.
Chia Seeds.
Chia seeds are a great addition to many healthy recipes because of their low glycemic index.
Chia seeds are packed with fiber, calcium, and essential fatty acids that help keep your
blood sugar levels balanced.
Many studies have found that consuming chia seeds can help reduce insulin resistance.
Number 7.
Garlic.
This kitchen staple comes with a lot of intriguing benefits for health.
Garlic contains allicin, which is a natural anti-inflammatory.
Reports show adding garlic to your diet can lower fasting blood glucose - which is your
blood sugar level when you haven’t eaten.
Other studies have found that garlic can help improve insulin sensitivity.
Number 6.
Spinach.
Similar to other leafy green vegetables, spinach is high in fiber and nutrients like magnesium
and vitamin A. These nutrients have been found to help lower blood sugar levels.
Eating at least one serving of leafy greens per day lowers your risk of developing type
2 diabetes.
Number 5.
Blueberries.
Blueberries are a great way to increase your daily fiber intake.
They also have one of the highest concentrations of anthocyanins, which have antioxidant properties
and can help slow down digestion.
One study found that adding 22.5g of blueberries to smoothies can help improve insulin sensitivity
and prevent blood sugar spikes.
Number 4.
Turmeric.
Curcumin is the active compound in turmeric that we all know and love for its many health
benefits.
Studies have found that curcumin can improve insulin sensitivity, which leads to lower
blood sugar levels.
Number 3.
Cinnamon.
Cinnamon has been touted for its amazing health benefits since ancient times.
Cinnamon lowers insulin resistance by helping receptors for glucose on muscle cells become
more available.
A meta-analysis of 10 studies found that consuming cinnamon produced a significant decrease in
glucose, total cholesterol, LDL, and triglycerides (fat in the blood).
The best type of cinnamon to add to your diet is Ceylon, because it offers all of the health-promoting
properties of cinnamon but without the coumarin, which is toxic to humans.
Number 2.
Omega-3s.
The Omega-3 fatty acids found in fatty fish like salmon, tuna, and mackerel have been
proven to improve insulin sensitivity among individuals with metabolic disorders, such
as obesity or type 2 diabetes.
Number 1.
Fenugreek Seeds.
Eating fenugreek seeds, either baked into bread or eaten as a whole, has been linked
with decreased insulin resistance and improved glycemic control.
There you have it!
The top 13 foods you can eat to reverse insulin resistance.
To get the most from these foods, avoid sugar and refined carbs, get enough exercise, lose
belly fat, and try intermittent fasting.
If you enjoyed this video, Like, Share, and Subscribe, and Click on the bell icon, so
you never miss a video!
And now over to you: What foods do you take, or plan to take, to improve your insulin sensitivity?
Leave your comment below.
We’d love to hear from you!
To get daily health tips for optimizing your nutrition and lifestyle, so you can feel amazing
naturally, join our FREE email newsletter by clicking the link below.
And be sure to check out our other videos!