Foods to Combat Insulin Resistance

As you already know, diabetes is a condition that has been on the rise among children and adults for several years, affecting the quality of life and health of millions of people. Because this condition affects various organs, it is very important to stay informed, adopt a healthier diet, avoid or limit the consumption of certain foods, and exercise. However, we know that changing your lifestyle can be overwhelming, but don’t worry, at kiwilimón, we help you navigate this topic with the most updated information.  To understand diabetes, it is essential to start with the warning signs that appear before the final diagnosis: insulin resistance. So, this time, we took on the task of researching this topic and we tell you which foods you should include in your meals if you have this condition. You can also read: How fenugreek helps lower glucose levels What is insulin?Insulin is a hormone produced in the pancreas that is responsible for allowing glucose present in the blood to enter the cells of muscles, fat, and the liver, where it is processed to provide us with energy.  The National Institute of Diabetes and Digestive and Kidney Diseases in the U.S. explains that “glucose comes from the food you eat, while the liver also produces glucose when needed, such as when you are fasting. When blood glucose levels, also known as blood sugar, rise after eating, the pancreas releases insulin into the blood, which lowers glucose levels to keep them within the normal range.”  For its part, the Centers for Disease Control and Prevention (CDC) mentions that “insulin is key in the development of type 2 diabetes,” as it is a vital hormone, without which we cannot survive. However, if something goes wrong during this complex process, the cells become insensitive to insulin, which is why it is called “insulin resistance.”  You can also read: Can diabetics eat fruit? What is insulin resistance? When insulin resistance occurs, the pancreas starts producing more and more insulin to try to get the cells to respond normally again, but this has no effect and blood sugar levels rise. In the end, this causes weight gain and prepares the body for prediabetes and type 2 diabetes. In the case of prediabetes, this condition is defined as the presence of blood sugar levels that exceed the normal range but are not high enough to diagnose the patient with diabetes. According to the National Institute of Diabetes and Digestive and Kidney Diseases, prediabetes occurs in people who already have insulin resistance or whose pancreas is not producing enough insulin. If patients do not change their lifestyle, they are likely to develop type 2 diabetes.  Foods to combat insulin resistance Now that you know the severity of having insulin resistance and you want to make a 180° turn in your lifestyle, changing the way you eat will be key, so don’t think twice and include these ingredients in all your meals.  1. Fiber-rich foods You have probably heard the importance of eating more fiber, so here’s another excellent reason, as increasing the intake of soluble fiber increases cell sensitivity to insulin, meaning the pancreas doesn’t have to work overtime and produce more.  It is worth mentioning that the portal Healthline reports a study in which 264 women participated, who reported much lower levels of insulin resistance after consuming more soluble fiber. So don’t hesitate to eat more vegetables, oats, legumes, and fruits.  2. Vegetables If you don’t like vegetables, it’s time to reconsider, as they are key to combating insulin resistance, thanks to their richness in fiber, vitamins, minerals, and other nutrients, while not increasing blood sugar levels.  Encourage yourself to incorporate all kinds of fresh vegetables into your breakfasts, lunches, and dinners: Broccoli Cabbage Brussels sprouts Cauliflower Green beans Asparagus Spinach Tomato Kale Bell pepper Carrot 3. Fruits Fruits are a much healthier alternative if you want a snack, but remember to consume them in moderation. Your best options are: Plum Peach Berries Apple Banana, when still green Grapes You can also read: The best teas for people with diabetes4. Whole grains If you suffer from insulin resistance, don’t hesitate to consume more whole grains, such as:  Brown rice Oats Bulgur Farro Quinoa 5. Legumes It’s time to put a pot of beans to cook, as legumes have many health benefits. It is worth mentioning that this type of food increases blood sugar levels very slowly and is an excellent source of fiber, according to the Healthline portal. 6. Chicken and fish Consuming protein is essential for the human body, but if you suffer from insulin resistance, you should consider a few things before cooking. *Chicken: If you prefer chicken, just remove the skin, as it contains a lot of fat. You can opt for chicken breast or turkey. *Fish: Take advantage of the many benefits of fish and include tuna, salmon, and sardines in your meals.  You can also read: The healthiest foods for diabetics 7. Foods rich in healthy fats Add an extra touch of flavor to your dishes and take advantage of the nutrients provided by foods such as: Olives Avocado Flaxseed Nuts and almonds Seeds 8. Spices According to experts from Healthline, spices and herbs such as “fenugreek, turmeric, ginger, and garlic have shown very promising results for increasing insulin sensitivity.”  Moreover, cinnamon also falls into this category, as it “lowers blood sugar levels and increases insulin sensitivity.”  9. Green tea Experts recommend consuming green tea if you have insulin resistance, as it reduces sugar levels and increases cell sensitivity to insulin.  10. Apple cider vinegar Although it is not the most appetizing food, apple cider vinegar can be an important ally if you have insulin resistance, as it “increases insulin sensitivity by lowering sugar levels and improves the effectiveness of insulin,” according to Healthline.  So now you know the 10 foods that should not be missing from your diet if you seek to combat insulin resistance, although it is worth noting that you should consult your doctor, exercise, manage your stress levels, and get enough sleep, as all of this affects blood sugar levels.