Do you know how to increase insulin sensitivity naturally and how you understand the cellular mechanisms of insulin resistance helps us choose more effective therapeutic interventions for the treatment and prevention of pre diabetes and type 2 diabetes.
Actually insulin resistance is present in individuals who are obese and those with diabetes mellitus.
Many researchers have found that an insulin resistance diet protocol and exercise can alter insulin signalling pathways and delay the onset of insulin resistance.
These studies estimated that the number of diabetes patients in the world will double from about 190 million to 325 million during the next 25 years.
It’s obvious that we need to pay more attention to our lifestyle habits and make some changes and get to know how to increase insulin sensitivity naturally .
An insulin resistance diet, similar to a diabetic diet plan, helps you lose excess weight and regulate your insulin and blood glucose levels in order to reduce your risk of developing pre diabetes and diabetes.
Then how to increase insulin sensitivity naturally?
Researchers shows that the primary cause of insulin resistance is excess weight, especially excess fat around the waist. Exactly weight loss can help the body respond better to insulin.
The Diabetes Prevention Program and other large studies indicate that people with insulin resistance and prediabetes can often prevent or delay developing diabetes by changing their diets to follow an insulin resistance diet, along with losing weight.
How to Increase Insulin Sensitivity Naturally?
Here are best ways to start eating an insulin resistance diet. And it will reminds you how to increase insulin sensitivity naturally.
01. Limit Carbohydrates
According to the studies Diabetes, Metabolic Syndrome and Obesity suggests that monitoring carbohydrate intake, whether by carbohydrate counting or experience-based estimation, remains a key strategy in achieving glycemic control.
Although all carbohydrates can be incorporated into carbohydrate counting, for good health, carbohydrates from vegetables, fruits, whole grains, legumes and dairy products take priority over other carbohydrate sources, especially those that contain added fats, sugars or sodium.
02. Avoid Sweetened Beverages
All types of which contain sugars are capable of raising blood sugar levels and contributing to insulin resistance, but some sources of sugar and carbs are more detrimental than others.
There are the American Diabetes Association’s nutrition recommendations now specifically advise the avoidance of sugar-sweetened beverages.
These type of things which include soft drinks, fruit drinks, iced tea, and energy and vitamin water drinks containing sucrose, high fructose corn syrup, fruit juice concentrates and other artificial sweeteners.
In a meta-analysis of cohort studies published in the Journal of Clinical Investigation, individuals in the highest versus lowest quartile of sugar-sweetened beverage intake had a 26 percent greater risk of developing diabetes.
Can you drink water instead of drinking sweetened beverages, stick with water, seltzer, herbal or black tea, and coffee.
When it comes to adding sweeteners to your beverages, or food, choose natural sweeteners like raw honey, organic stevia, dates, pure maple syrup or blackstrap molasses.
3. Eat More Fibre contain foods
Many studies shows that diets containing more than 50 grams of fibre per day are reported to improve glycaemia in people with diabetes.
Large prospective cohort studies report that the consumption of whole grains is associated with a reduced incidence of type 2 diabetes, but people should limit the amount of processed whole grain products consumed.
These are the ways of how to increase insulin sensitivity naturally.
Consuming high-fibre contains foods like artichokes, peas, acorn squash, Brussels sprouts, avocado, legumes and beans, flaxseeds, chia seeds, and quinoa help regulate insulin resistance. Load your plate with fresh veggies as often as possible — they’re high in fibre, low in calories, and contain an array of vitamins and minerals with anti-inflammatory properties.
04. Eat Healthy Fats
Do you know that the type of fatty acids consumed is more important than total fat in the diet? The Individuals with insulin resistance are encouraged to select unsaturated fats in place of saturated and trans fatty acids.
The impact of long-term intake of saturated fatty acids on insulin resistance is important because as people with diabetes decrease their intake of carbohydrates, they increase their fat intake, especially saturated fat from foods like baked goods and fatty beef.
People who have insulin resistance should also increase foods containing omega-3 fatty acids, specifically by eating at least two servings of wild-caught fatty fish every week, as part of an insulin resistance diet.
That includes mackerel, salmon, herring, tuna, white fish and sardines. Other omega-3 foods include walnuts, chia seeds, flax seeds, hemp seeds, egg yolks.
05. Get Enough Protein
The International Journal for Vitamin and Nutrition Research which released in 2015 found that the consumption of higher amounts of protein during dietary treatment of obesity resulted in greater weight loss than with lower amounts of protein.
They indicate that adequate dietary protein intake is of specific importance for people with insulin resistance and type 2 diabetes because proteins are relatively neutral with regard to glucose and lipid metabolism, and they preserve muscle and bone mass, which may be decreased in people with poorly controlled insulin resistance.
06. Eat Dairy
Do you know that there are growing body of scientific evidence that links dairy intake to a reduced type 2 diabetes risk.
Potential underlying mechanisms for this association include the role of dairy products in obesity and metabolic syndrome, as well as several dairy components, such as calcium, vitamin D, dairy fat and specifically trans-palmitoleic acid.
When you going to choose dairy as part of an insulin resistance diet, go for organic products instead of conventional products made with cow’s milk.
Sheep or goat milk is always a better option, and so are raw cheese.
07. Think more About Your Portions
When you try to know how to increase insulin sensitivity naturally , we know that losing weight is key.
You can do this by following this insulin resistance diet, but you also need to cut back your portions and calorie intake for maximum impact.
Research shows that in recent decades, increases in portion size have occurred in parallel with the rise in the prevalence of obesity.
What Does Insulin Do to your body ?
Insulin is a well known peptide hormone that’s made in the pancreas, an organ that contains clusters of cells called islets and beta cells within the islets that make insulin and release it into the blood.
Insulin helps to maintains normal blood sugar levels by facilitating cellular glucose uptake; regulating carbohydrate, lipid and protein metabolism; and promoting cell division and growth.
Insulin Plays a major role in regulating how the body uses digested food for energy. With the help of insulin, glucose is absorbed by the cells of your body and used for energy.
What are the Insulin Resistance Symptoms?
Insulin resistance is defined clinically as the inability of a known quantity of exogenous or endogenous insulin to increase glucose uptake and utilization in an individual as much as it does in a normal population.
It means that when you’re insulin-resistant, your body doesn’t have the ability to respond to and use the insulin it produces.
Muscle, fat and liver cells don’t respond properly to insulin and therefore cannot easily absorb glucose from the bloodstream.
People who have insulin resistance need more higher levels of insulin to help glucose enter cells.
When the beta cells in the pancreas cannot keep up with the demand for insulin, excess glucose builds up in the bloodstream, which leads to serious health disorders like prediabetes and type 2 diabetes.