in today's video we're going to be going over the nine best foods you can eat to reverse insulin
resistance insulin resistance is extremely common but also goes largely undiagnosed
until it's progressed to pre-diabetes or type 2 diabetes and this is because doctors do not
routinely test fasting insulin they focus on fasting glucose which is helpful but it doesn't
tell us a lot about insulin resistance in the early stages when we're in the early stages of
insulin resistance there is enough insulin being pumped out to deal with the excess glucose so
your blood sugar will look normal but your insulin will be elevated signs who are insulin resistant
include skin tags on your neck and armpits high blood pressure and excess abdominal fat these are
all really strong indicators of insulin resistance even if you have normal fasting blood sugar
now when it comes to reversing insulin resistance the key is to keep your insulin low you do this by
reducing your need for insulin by choosing foods that don't require a lot of insulin to process now
i'm not going to get too into the cause of insulin resistance today i do have a whole video on the
cause of it which i will link above if you want to check that out afterwards but anyways if you
would like to know the nine best foods you can eat to reverse insulin resistance keep watching
hello guys and welcome back to my channel if you're new here my name is kait and i
am a certified health and nutrition coach i post videos twice a week here on youtube about insulin
resistance blood sugar management weight loss sleep and more so if you want 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 where i shoot new posts every single day number one 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 have a minimal impact on insulin
they are also super nutrient dense packed with fat soluble vitamins and other micronutrients
and a quick note before we move on about eggs and about dietary cholesterol because
this is something i'm asked about all the time if you're worried about dietary cholesterol don't be
dietary cholesterol has a minimal impact on our blood cholesterol and the recommendation
to limit it is outdated even the us dietary guidelines removed it as a nutrient of concern
in 2015. number two avocado avocados are another food that is great for insulin resistance they're
high in fat and they're 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 than bananas gram for gram potassium plays a role in influencing the pancreas and the
release of insulin lack of potassium is thought to lead to a reduction in insulin secretion
and impaired 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 the potassium intake of these individuals
was lower than average now that's not enough data to draw any definite conclusions but it is
interesting to note number three oily fish cold water oily fish such as salmon sardine herring
mackerel and anchovies are also great for insulin resistance these type of fish are extremely high
in omega-3 and omega-3 in its most bioavailable form the type of omega-3 found in chia seeds 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 ala to dha and epa it only has the ability
to convert 10 max and if ala isn't converted it's just treated like any other fatty acid and doesn't
have the additional benefits you often hear about one of which is improving insulin sensitivity
number four berries berries are among the types of fruit that are lowest in sugar because of this
strawberries blueberries blackberries raspberries all have a minimal impact on blood sugar and
insulin number five red meat now red meat gets a lot of hate and a lot of undeserved hate a lot of
people think it is unhealthy and especially when compared to other types of meat such as chicken
but this is nonsense beef and other types of red meat actually have nutrients that can directly
help you to improve insulin sensitivity one of which being stearic acid stearic acid is
a type of fat that is rich in beef fat and has properties that protect against insulin resistance
now you might have heard of stearic acid supplements before they are often touted as
being beneficial for weight loss but you can get this nutrient directly from food such as red meat
as well number six non-starchy vegetables non-starchy vegetables such as broccoli
cauliflower and cucumber are low in carbohydrates they have a minimal impact on blood sugar and a
minimal impact on insulin making them ideal for insulin resistance number seven olive oil so
next up we have olive oil olive oil is one of the healthiest oils you can consume and i especially
recommend it as an alternative to vegetable oil now when i say vegetable oil i am referring to
canola oil soybean oil corn oil sunflower oil grapeseed oil rice bran oil and safflower oil
ironically none of these oils actually come from vegetables they come from seeds these
types of oils are high in polyunsaturated fat and omega-6 which can be inflammatory for the body
and contribute to insulin resistance so use olive oil instead use it for low temperature
cooking or have it fresh such as on salads or on other foods and forget the vegetable oil
cut it out of your diet entirely number eight apple cider vinegar now if you've watched any
of my other videos i'm sure you've heard me talk about apple cider vinegar before
i am a huge fan of using it as a tool when reversing insulin resistance taking a tablespoon
diluted in water before a meal significantly lowers the blood sugar and insulin response
to that meal so especially if you're having a meal that has a few more carbohydrates taking apple
cider vinegar before can help to make that meal more insulin friendly number nine beef tallow and
this is the final food we're going to talk about today beef tala beef tallow is made from rendering
the fat of beef and this is the best fat to use for high heat cooking the reason i included beef
tallow on this list is because of the high amount of stearic acid it contains which you'll remember
we spoke about can be beneficial for insulin resistance earlier now you'll also remember that
when i mentioned olive oil i said to use it fresh or to use it for low temperature cooking and that
is because the type of fat that mainly makes up olive oil is not as heat stable as the type of fat
that is in beef tallow if you heat it too much you run the risk of it oxidizing and that's not ideal
that is one of the reasons why i don't recommend vegetable oil it has an even lower point at which
it oxidizes when you heat it so vegetable oils down here olive oils here and beef towels here
so you can heat olive oil a little bit but i wouldn't use it for anything above low temperature
cooking and those are the nine best foods you can eat to reverse insulin resistance so to recap
number one eggs number two avocado number three oily fish number four berries number five red meat
number six non-starchy vegetables number seven olive oil number eight apple cider vinegar
and number nine beef tallow let me know in the comment section down below how many of these
foods you already eat and if you're not already make sure to click that subscribe button so you
don't miss an upload again i upload twice a week tons of videos on insulin resistance
and i try to simplify things so if you're feeling overwhelmed and kind of confused about it
check out some of my other videos if you did enjoy this video you might also enjoy my video
on what causes 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 diet coaching programs you can find them here thanks guys i'll see you next time bye