Here are the six foods that will lower your insulin resistance. Incorporate them in your diet.
- Beans and Legumes: They are part of an insulin resistance diet. These powerful foods are slow to raise blood sugar, which is just what you want if you are trying to improve insulin sensitivity. Soyabeans and Chickpeas help improve insulin resistance.
- Non-starchy vegetables: While generally all vegetables are good for you, if you are following an insulin resistance diet you will want to opt for low carb vegetables that are lower on the glycemic index. Starchy veggies like potatoes, corn, and carrots are higher in carbohydrates and can cause blood sugar levels to rise quickly.
- Fruit: You might think you need to avoid fruit, since high-sugar fruit juices are known to increase your blood sugar. However, high-fiber foods, such as fruits including bananas, berries, kiwis, peaches, pears, and apples, are a vital part of an insulin resistance diet.
- Healthy fats: You do not have to give up fats in an insulin resistance diet. Rather, consume monounsaturated fats, like avocado and avocado oil, olive oil, nuts, and seeds—to actually improve sensitivity to insulin.
- Refined grains: Refined grains include foods like white bread, white rice, and cereals. For those who have insulin resistance, the issue is that these foods cause blood sugar to spike then crash, while whole-grain foods take longer to digest, resisting the sugar rollercoaster. One study of an Indian population with high-carb diets found that a higher intake of refined grains saw higher levels of insulin resistance.
- Lean protein: It is time to swap fattier meats for lean proteins like chicken, turkey, fish, and shellfish. One study found that, when a high-protein diet was combined with exercise, insulin sensitivity was improved, while fat mass, glucose tolerance, and inflammation was decreased.
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