Insulin is an essential hormone that regulates blood sugar levels. It is naturally produced in the pancreas and helps move excess glucose from the bloodstream into the cells to be used for energy. When the pancreas recognizes high blood sugar levels, it creates more insulin to reduce glucose. However, this can diminish the pancreas of insulin-producing cells which can eventually cause insulin resistance or impaired insulin sensitivity. If the pancreas can’t produce enough insulin, it can lead to prediabetes or type 2 diabetes. In the following article, we will discuss natural ways to improve insulin resistance or impaired insulin sensitivity to prevent and regulate prediabetes and type 2 diabetes, among other health issues.
Foods to Avoid with Insulin Resistance
If you have insulin resistance or impaired insulin sensitivity associated with prediabetes, type 2 diabetes, or any other health issue, there are several types of foods that can increase blood sugar levels. Frequently eating foods with high glucose content can diminish the insulin-producing cells that can ultimately affect the human body’s ability to produce enough insulin. When this occurs, high blood sugar levels remain elevated which can ultimately cause prediabetes and type 2 diabetes as well as lead to a variety of other health issues, including damage to organs such as the eyes and kidneys or limbs (neuropathy). Avoid eating the following types of foods if you have insulin resistance or impaired insulin sensitivity:
- fried foods
- processed snacks and foods
- dairy products from cows, such as milk
- foods high in saturated fats, such as butter, and salt pork
- refined grains, such as white rice, pasta, bread, and flour-based foods
- sugary sweets and pastries, such as ice cream, chocolate bars, and cupcakes
- starchy vegetables, such as corn, potatoes and yams (without skin), and pumpkin
- sweetened drinks or beverages, such as fruit juices, fountain drinks, and sodas
- alcohol, such as beer and grain alcohol, in large quantities
Foods to Eat with Insulin Resistance
Many people are commonly deficient in essential nutrients, such as calcium, potassium, magnesium, and fiber. These nutrients are necessary for regulating blood sugar levels. People with insulin resistance or impaired insulin sensitivity, or any other health issue, including prediabetes or type 2 diabetes, should eat foods that have plenty of these essential nutrients. According to the American Diabetes Association, people with insulin resistance or impaired insulin sensitivity can eat from any of the basic food groups, however, it’s fundamental for individuals to understand which types of foods can increase blood glucose levels. Eat from the following types of foods if you have insulin resistance or impaired insulin sensitivity:
- antioxidant-rich foods, such as berries
- citrus fruits, such as oranges, lemons, and limes
- non-starchy vegetables, such as dark leafy greens, peppers, and broccoli
- protein-rich foods, such as legumes, nuts, soy, fish, and lean meats
- high-fiber foods, including beans, and lentils
- omega-3 fatty acid-rich foods, such as sardines, herring, and salmon
- certain types of whole grains, such as oats, quinoa, and barley
- water, especially as a substitute for sweetened drinks and
- unsweetened teas
Exercise to Improve Insulin Resistance
Eating good foods and avoiding bad foods can help improve insulin resistance or impaired insulin sensitivity, however, there’s another natural way to improve this health issue: exercise. Participating and engaging in regular exercise helps improve insulin resistance or impaired insulin sensitivity associated with prediabetes and type 2 diabetes, among other health issues, by moving sugar from the bloodstream into the muscles to be used for energy. The American Heart Association recommends approximately 150 minutes of exercise every week for adults. Participating or engaging in exercise on a daily basis can improve high blood sugar levels as well as promote overall health and wellness.
For more information regarding how to naturally improve insulin resistance, please review this article:
Insulin is an essential hormone that is naturally produced in the pancreas to help regulate blood sugar levels and move excess sugar from the bloodstream into the cells to be used for energy. When the pancreas senses high blood sugar levels in the blood, it creates more insulin to help reduce glucose. However, this can decrease the amount of insulin-producing cells in the pancreas which can cause insulin resistance or impaired insulin sensitivity. If the pancreas can’t produce enough insulin, it can ultimately lead to prediabetes or type 2 diabetes, among other health issues. There are several natural ways to improve insulin resistance or impaired insulin sensitivity to prevent and regulate prediabetes and type 2 diabetes, including eating good foods, avoiding bad foods, and exercising. Furthermore, adding a variety of good foods to a smoothie can be a fast and easy way to add nutrients to your diet. – Dr. Alex Jimenez D.C., C.C.S.T. Insights
Sweet and Spicy Juice
Cook time: 5-10 minutes
- 1 cup honeydew melons
- 3 cups spinach, rinsed
- 3 cups Swiss chard, rinsed
- 1 bunch cilantro (leaves and stems), rinsed
- 1-inch knob of ginger, rinsed, peeled, and chopped
- 2-3 knobs whole turmeric root (optional), rinsed, peeled, and chopped
Juice all ingredients in a high-quality juicer. Best served immediately.
One simple thing we can do to improve the microbiome!
Mushrooms feed bacteria in the gut. They are rich in chitin, hemicellulose, β and α-glucans, mannans, xylans, and galactans. They are also amazing prebiotics that promotes the growth of gut microbiota, equalling health benefits.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Curated by Dr. Alex Jimenez D.C., C.C.S.T.
- Raman, Ryan. “14 Natural Ways to Improve Your Insulin Sensitivity.” Healthline, Healthline Media, 17 May 2017, http://www.healthline.com/nutrition/improve-insulin-sensitivity.
- Herrmann Dierks, Melissa. “Meal Planning & Exercise Tips for Insulin Resistance.” AgaMatrix, AgaMatrix Media, agamatrix.com/blog/insulin-resistance-diet/.
- Felman, Adam. “Diet and Insulin Resistance: Foods to Eat and Diet Tips.” Medical News Today, MediLexicon International, 27 Mar. 2019, http://www.medicalnewstoday.com/articles/316569#foods-to-eat.