If insulin resistance is a word that hasn’t made it to your daily conversations because you don’t have diabetes, then think again. That’s because one doesn’t need to have diabetes to be affected by it. So, what is insulin resistance? And are there food items that can help reverse it? Well, read on to know about a health issue that’s more common than it seems.
What Is Insulin Resistance?
To understand insulin resistance, it’s imperative to first know what insulin is. A hormone produced by the pancreas, insulin helps regulate one’s blood glucose (sugar) levels. Insulin plays a vital role in helping the body absorb glucose from the bloodstream. Insulin helps the body store blood sugar and then utilises it as energy later. The pancreas releases the insulin hormone after a person eats food to facilitate the rising blood glucose levels in the body.
Insulin resistance happens when the body, particularly the liver, fat and muscles, doesn’t respond to insulin like it should. This means the body neither stores the glucose nor uses it efficiently as energy later. As a result, glucose continues to increase in your blood, leading to a rise in blood sugar levels. After a meal, the pancreas produces more insulin to combat the rising blood sugar levels. As the body is resistant to insulin, blood sugar levels remain unregulated.
What Are The Causes & Symptoms?
If the pancreas is capable of increasing insulin production to manage rising blood sugar levels, then one won’t face any problems of insulin resistance. But over time, the cells in the pancreas may be stressed out due to overproduction of insulin. This means the organ is incapable of producing sufficient insulin, which leads to problems of elevated blood sugar levels.
Some of the symptoms of consistently rising blood sugar levels are blurred vision, fatigue, increased thirst and even unexplained weight loss. Others may suffer from pre-diabetes or diabetes. A family history of insulin resistance, excess body fat around one’s belly and lack of physical activity can be causes for the same.
Also Read: This Juicy, Sugary Summer Fruit Can Lower Diabetes Risk, Says Study
Food Items To Reverse Insulin Resistance
If you suffer from insulin resistance, there is no need to panic! You might be able to reduce or even reverse insulin resistance just through a change in your eating and lifestyle habits. After all, you need to do your bit to support your body to produce insulin and help maintain healthy glucose levels. So, if you eat food that raises your blood sugar levels, it can trigger your pancreas to release more insulin to manage the sugar levels. This in turn, can put a lot of stress on the organ, which in the worst-case scenario can lead to Type 2 diabetes.
So, the key is to eat food that doesn’t raise your blood sugar levels. Here are 5 types of food you can include in your diet to combat insulin resistance issues.
1. Complex Carbohydrates
Give processed food a skip and lean on complex carbohydrates like whole wheat, oats, millet, whole corn and brown rice that pack your body with lots of nutrients and fibre. This ensures your body has enough energy to fuel you through the day without pumping it with a lot of added sugar.
2. Lean Protein
Instead of red meat, eat lean protein like chicken, seafood, nuts and seeds and beans, lentils and legumes. Lean protein will satiate your appetite and also ensure you are able to manage your weight better.
Also Read: Eating At “Irregular & Unusual” Times Can Cause Weight Gain And Diabetes: Study
3. Soluble Fibre
Soluble fibre refers to that type of fibre that can easily dissolve in water. Mainly found in plant-based food like bananas, avocados, lentils, apples and bananas, soluble fibre helps combat insulin sensitivity. It helps control the blood sugar and facilitates the body’s ability to easily absorb glucose from the bloodstream.
4. Herbs And Spices
Herbs and spices like turmeric, fenugreek, cinnamon, garlic, and basil contribute to managing insulin resistance. They have anti-inflammatory and antioxidant properties that can slow down digestion and regulate blood sugar.
5. Vegetables & Fruits
Eat fibre-rich vegetables and fruits, but avoid starchier and sugar-rich ones like sweet potato and potatoes. Opt for green leafy veggies like broccoli, cucumber, carrots and fruits like berries, watermelon and peaches.
Now that you know how you can reverse and manage your blood sugar levels and combat your insulin resistance, you can incorporate these food items into your diet. However, do note that it’s advisable to speak to your doctor for more clarity on your situation.
Cover Image Courtesy: Pexels/Nataliya Vaitkevich and Pixabay/ Rita E
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