The way we are eating these days, I am afraid we are all going to be subjected to severe diseases like diabetes. Fast food, trans fats, no exercise and sitting all day to do work is a poor lifestyle choice. Due to these habits, in time, our body will have depleted insulin sensitivity and increased insulin resistance. However, we can improve insulin sensitivity with diet.
Insulin is the hormone which is created by our pancreas. Its job is to carry the blood sugar from the blood to organs to make energy. When we eat more sugar than needed (Which includes bad fat), our pancreas produces more insulin to reduce the glucose in your blood. The pancreas is overburdened with this process, and with time, the pancreas loses its ability to produce more insulin. As a result, the glucose (sugar) levels in our blood remain high, this is what causes type-2 diabetes. If your blood sugar is high for a long time, you can suffer organ and nerve damage.
Try these diet tips to keep your insulin sensitivity at its optimum for your entire life. Following these tips will save you a lot of trouble health-wise.
Shed those extra pounds
If you are overweight or have prediabetes, you should lose the extra weight, especially around the belly. Researches have found that belly fat has an adverse effect on our muscle and liver insulin sensitivity. If you lose the extra weight, you can reduce your risk of diabetes by 50%.
Eat fruits and vegetables
Colourful fruits and vegetables are rich in antioxidants, which fights the free radicals and prevent oxidative damage in our body. Fruits and vegetable are elementally alkaline in nature, which means they will not increase your blood sugar if taken in moderation. Fruits and vegetables are very nutritious and maintain insulin sensitivity of your body.
Eat soluble fibre
There are two types of fibres, soluble and insoluble. Soluble fibres enable the body to absorb nutrients, lowering cholesterol, keeping you full so you don’t overeat. Insoluble fibre helps smooth bowel movements. Soluble fibre does one more important job for us, it improves the presence of healthy gut bacteria, which increases our insulin sensitivity. Foods like legumes, oranges, flaxseed, oatmeal, and Brussel sprouts are soluble fibre foods.
Eat spices and herbs with your meals
The spices and herbs are not only added for taste but to enable you for a healthier life. Spices and herbs are rich in antioxidants, anti-inflammatory, and antibiotic. Inflammation reduces insulin sensitivity in your body. Turmeric increases insulin sensitivity by reducing sugar levels and free fatty acids in our blood. Ginger makes the sugar receptors of our muscles absorb more sugar, thus reducing blood glucose level. Garlic also helps in maintaining insulin sensitivity.
Cinnamon strengthens our insulin receptors, it makes them available for insulin uptake and reduces blood sugar level both in daily life and in the long term. Cinnamon can act like insulin in our body, which increases the insulin sensitivity of our cells.
There are so many benefits of drinking green tea. Drink three cups of green tea per day enriches your body with antioxidants, which increases the insulin sensitivity of your body. Green tea affects fasting blood sugar levels the most.
Apple cider vinegar
Apple cider vinegar has countless health benefits. Drinking apple cider vinegar on an empty stomach in the morning has known to boost metabolism, detox your body, which ultimately reduces the extra weight. Another wonderful benefit of apple cider vinegar is that it delays the release of food from the stomach to the intestine, which allows the body to absorb more sugar.
Carbs are the instant source of energy. As we eat carbs the pancreas releases insulin to carry the sugar. If your diet is rich in carbs, the pancreas will have to work extra to reduce the level of blood sugar, which will deplete the pancreas in the long run. Cutting down carbs in your diet will improve your insulin sensitivity. This applies to simple carbs like pizza.
Trans fats are the most damaging food for us. They have absolutely no nutritional benefits and they put a load on every organ they go through, be it liver, pancreas, gut, and intestine. Trans fats increase cholesterol, blood sugar, and weight in fat. These reasons are enough for you to cut down your trans fat intake. Deep-fried food, frozen food, pastries, and cookies are a few examples of trans fats.