Many people with type 2 diabetes are unable to process glucose because their bodies are resistant to insulin, the hormone that completes this task.
The main cause of insulin resistance is being overweight. Weight loss is the easiest way to get your body back on track with insulin. One effective diet to help you do that is the Insulin Resistance Diet.
The Insulin Resistance Diet Can Delay Diabetes
Unlike most other diets, the Insulin Resistance Diet is not a set of dietary rules or requirements. Instead, it is a set of general guidelines that can improve the way your body utilizes insulin.
1. Eat Plant-Based Carbohydrates
To maintain healthy glycemic control, carefully monitor your carbohydrate intake. The best kinds of carbohydrates to eat come from fruits, vegetables, legumes and whole grains. Stay away from processed food items, such as breads, crackers, and cookies. If you absolutely must eat bread items, try using whole grains or healthy alternatives, such as coconut flour or almond flour.
2. Drink Natural Beverages
Anything that is made in a factory is likely bad for you, plain and simple. Stick to water, black coffee, natural loose leaf tea, and whole, organic dairy products. Everything else is likely full of sugar or some kind of chemical that is toxic to your brain.
3. Increase Your Fiber Intake
Eating more than 50 grams of fiber each day can help improve glycemic problems in people living with diabetes. In fact, increasing your whole grain consumption can reduce your risk for type 2 diabetes, thanks to the high fiber content in whole grains.
Try increasing your fiber intake with chia seeds, flax seeds, avocados, quinoa, or sweet potatoes. Eat as many fresh fruits and vegetables as you can, focusing on green veggies when possible.
4. Eat More Healthy Fats
Healthy fats protect the brain and the heart against diabetes-related damage. Increase your healthy fat intake by eating avocados, salmon, flax seeds, chia seeds, walnuts, and olive oil.
5. Eat Lean Proteins
Lean protein will help you regulate your blood glucose levels while also providing energy throughout the day. Stick to healthy protein sources, though, as red meats or cured meats can cause a lot more damage than you might think. To get your protein, try wild fish, eggs, nuts, seeds, yogurt, legumes, and lentils.
6. Stick to Wholesome Dairy Products
A fatty acid found in milk products can seriously reduce your risk of insulin resistance, so be sure to include it in your diet. You can easily get it in all natural dairy products, such as whole milk, greek yogurt, or raw cheese. Be sure to select organic, all natural products, though. Many commercialized dairy products come with an unhealthy amount of sugar.
7. Eat Only as Much as You Need
Lastly, mind your portions! Only eat as much as you need each day. While you’re eating, pay attention to the signals your stomach is giving you. Stop eating when you are satisfied and do not eat again until you’re hungry.
Dr. Axe. URL Link. Retrieved November 9, 2017.