Are you Insulin Resistant? Diet tips that might help.

Insulin Resistance Top 10 Tips

A condition in which cells fail to respond normally to the hormone insulin.  Insulin is produced when glucose is released into the bloodstream.  Signs and symptoms include extreme thirst and hunger, hunger after eating and increased urination.  If left untreated, it may result in diabetes.

  1. Balance carbohydrates, protein and fat at every meal/snack

Eat a balance of macronutrients to stabilise blood sugar levels.  Protein, fat and fibre slows the release of sugar into the bloodstream.

macro-nutrients

 

  1. Eat natural, whole and unprocessed foods

Fruit, vegetables, whole grains, legumes, nuts, seeds, eggs, meat and seafood.  Eliminate white foods e.g. bread, rice, pasta and potatoes.

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  1. Omega 3

Eat salmon, mackerel, sardines, anchovies, flaxseeds/linseeds (and oil), chia seeds and walnuts.  Omega 3 ensures healthy cell signalling and insulin sensitivity.

omega3

 

  1. Dairy

Not recommended as it spikes insulin and contains growth hormones (acting similarly to insulin).

non-dairy

 

  1. Cinnamon

This spice balances blood sugar levels.  Sprinkle 1 teaspoon per day on breakfast, hot drinks and add to smoothies.

cinnamon

 

  1. Chromium

This mineral stabilises blood sugar levels.  Take a supplement containing 1,000 mcg per day.

 

  1. Magnesium

People with low plasma magnesium have higher insulin and blood sugar levels.  Take a supplement containing 300-500mg per day.

 

  1. Caffeine

Promotes adrenaline release and glucose in the blood, resulting in insulin.

coffee1

 

  1. Alcohol

Rapidly converts into sugar in the blood and elevates glucose, resulting in an insulin response.

 

  1. Exercise

One of the most effective ways to enhance insulin sensitivity (opposite of insulin resistance) of muscle cells, as glucose is stored in skeletal muscles as glycogen.

 

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Written by Olivia Kennedy ~ Naturopath, Nutritionist, Herbalist & Wellpark Graduate

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Olivia Kennedy – Naturopath