Insulin-resistance Diet For Diabetes
When it comes to preventing diabetes, your diet can make a big difference. And if you already have it, a diet change may help you manage it better. The right mix of foods keeps your insulin and blood sugar in check. When you have insulin resistance, that balance gets out of whack. It’s harder for your body to burn foods for energy. And when too much sugar builds up in your bloodstream, you may be on the path to type 2 prediabetes or diabetes. And that might lead you to an insulin-resistance diet. You don’t need special foods for the insulin-resistance diet. In a nutshell, you’ll eat less unhealthy fat, sugar, meats, and processed starches, and more vegetables, fruits, whole grains, fish, and lean poultry. But it can be hard to change habits. So keep some simple tips in mind before you start. Adopt healthy habits. A crash diet won’t help you. This is about changing your approach to food. Go slowly and build new habits that can become permanent. Maybe you can drink less sugary sodas. Or quit altogether. Make it work for you. You may enjoy different foods than what others like to eat. A diet needs to fit your taste buds and your lifestyle for you to stick with it. Most people need support along the way, so a good dietitian can be a big ally. Don’t skip meals. You might think missing a meal means fewer calories and more weight loss. That just makes your insulin and blood sugar levels swing up and down. And that can lead to more belly fat, which makes your body more likely to resist insulin. Focus on calories and quality. The debate over the best mix of carbs, proteins, and fats has no clear answers. Your best bet is to watch your total calories and to really make them count. So skip the white rice and go whole grain instead. Mix it up. There’s no magic food that Continue reading >>
The Insulin Resistance Diet Protocol
Understanding the cellular mechanisms of insulin resistance helps us choose more effective therapeutic interventions for the treatment and prevention of prediabetes and type 2 diabetes. Insulin resistance is present in individuals who are obese and those with diabetes mellitus. Several studies have found that an insulin resistance diet protocol and exercise can alter insulin signaling pathways and delay the onset of insulin resistance. It’s estimated that the number of diabetes sufferers in the world will double from about 190 million to 325 million during the next 25 years. (1) It’s obvious that we need to pay more attention to our lifestyle habits and make some changes. 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 prediabetes and diabetes. Insulin Resistance Diet Research suggests that the primary cause of insulin resistance is excess weight, especially excess fat around the waist. Fortunately, 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. Here are seven ways to start eating an insulin resistance diet. 1. Limit Carbohydrates Research published in 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, Continue reading >>
A Practical Guide To Carb Tolerance And Insulin Sensitivity
One of the biggest reasons why people go Paleo is the metabolic benefits. Most people find Paleo to be very therapeutic for a whole cluster of carb-related problems: high blood sugar (or the rollercoaster of highs and lows), insulin resistance, and all the related issues. These issues can make weight loss difficult or impossible, but on the flip side, addressing them through diet can make it easier and more pleasant than you ever thought could happen! On the other hand, though, there are a lot of myths and half-truths floating around about diet, exercise, and carb metabolism. So here’s a quick review of what it all means, and the evidence supporting various different complementary strategies for improving your carb tolerance (preview: it’s so much more than dietary carbs). Note: This article is not written for diabetics. Diabetes is a very complicated disease and strategies that are right for other people might not be appropriate. If you have diabetes, see a doctor! What Is “Carb Tolerance”/Insulin Sensitivity? (If you already know how insulin and glucose work, this section has nothing new for you; just skip down to the next one) Very simply put, insulin sensitivity (or “carb tolerance” in everyday language) is a healthy hormonal state that allows your body to digest and store carbohydrates without a problem. In healthy people, here’s how it works: You eat something with carbs (let’s say a potato, but it could be anything). Your digestive system breaks down the starch in that potato into glucose. Glucose is a simple sugar – this is the form of carbohydrate that you’ll either use for energy or store as fat. Your blood sugar temporarily rises as the glucose enters the bloodstream. This is not a big problem, because… Insulin (produced in the pancreas) Continue reading >>
- Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis
- Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis
- Alpha Lipoic Acid: Improve Insulin Sensitivity & Fight Diabetes!
Eat These Foods To Help Reverse Insulin Resistance
Today, March 28th, is American Diabetes Alert Day, which is a day to educate and spread awareness about diabetes to a country that has an ever-growing diabetes rate. Many people are unaware that there are preventative steps they can take to reduce their risk of diabetes. The best way to fight something is with natural ingredients, i.e. food. There are spices, herbs, and fresh produce that can actually reverse your insulin resistance. There are roughly 29 million Americans who are affected by diabetes, with another 86 million having prediabetes. Of those 86 million people with prediabetes, only about 10% are aware of it. The high percentage of Americans with type 2 diabetes and prediabetes is correlated to the nation’s obesity epidemic. While people with prediabetes are at risk of developing type 2 diabetes, stroke (or heart disease (they can also take control of the condition before it worsens. In honor of American Diabetes Alert Day, we encourage you to take this type 2 diabetes risk test below. It is very easy and only takes a minute. Prediabetes is indicated by blood glucose levels that are higher than normal, but not high enough to be considered type 2 diabetes. The food we eat gets turned into glucose, which the body uses for metabolizing carbs, proteins, and fats. If the pancreas is not producing insulin, blood sugar can’t enter the body’s cells, and that can make your cells starved for energy. Over time, high glucose levels can lead to kidney troubles, eye problems, or heart issues. To prevent these things from happening, use the recommended foods and tips below to reverse your insulin resistance. Control Your Portions: Your portions should not be bigger than your two fists combined. The best way to ensure that you control your portions is to eat out of a s Continue reading >>
25 Ways To Improve Your Insulin Sensitivity
114 Comments Insulin does a lot of important things for us. It pulls glucose from the blood and fritters it away into our cells to be burned for energy or stored as glycogen. It prevents hyperglycemic toxicity to neurons, pancreatic cells, the arterial walls and the generation of excessive levels of reactive oxygen species. It even promotes muscle protein synthesis and helps augment muscular hypertrophy, especially following resistance training. Clearly, we need insulin. Without it, we’d die, as type 1 diabetics readily do without an exogenous source. But insulin has other effects, like inhibiting the breakdown of body fat into free fatty acids for energy production. Although locking fatty acids into body fat sounds terrible, it isn’t evidence of insulin being malicious. Lipolysis is temporarily blunted so that we can burn or sequester the glucose coming in. Once the glucose is handled, lipolysis resumes. We oscillate between fat burning and glucose burning, seamlessly switching fuel sources when needed. Sure, we’re not burning any fat when insulin is elevated, but once our insulin levels normalize we’ll be back on track. When you’re insulin sensitive, this is pretty much how it works. You secrete enough insulin to get the job done, but not so much that you gain weight and stop burning fat. What if a person secretes too much insulin in response to a glucose load? What if, for whatever reason (and there are dozens of possible culprits), a person’s cells are resistant to the effects of insulin? What if, to remove the same amount of glucose from the blood, a person secretes twice or thrice the amount of insulin? What happens when insulin stays elevated? Lipolysis is inhibited to an even greater degree. Body fat becomes even harder to burn. Susceptible brain, ar Continue reading >>
![How To Diagnose, Prevent And Treat Insulin Resistance [infographic]](https://diabetestalk.net/images/BDoRqfxHeGqgAIjO.jpg)
How To Diagnose, Prevent And Treat Insulin Resistance [infographic]
What You Need to Know about Sugar and Insulin Resistance In today’s post our fructose journey comes to a sweet conclusion, with answers to the questions that really matter: How much sugar is safe for you to eat? How much fructose and glucose is in your favorite foods, drinks, and sweeteners? How can you tell if you have insulin resistance (damaged carbohydrate metabolism)? What are some of the common clues? What tests can you ask your doctor to run? What can you do to take control of your health? I’ve included an infographic of 10 simple strategies that go beyond cutting added sugars, to improve your metabolism and prevent/treat common diseases. Earlier in this series we discovered that fructose is not scarier than glucose. In fact, consuming too much glucose is even riskier than consuming too much fructose because glucose is a more powerful trigger for “insulin resistance.” It is excess glucose that raises blood sugar and insulin levels, turns off fat burning, shifts fat and cholesterol production into overdrive, feeds cancer cells, and sets the stage for inflammation throughout the body.1) People with insulin resistance are at high risk for developing type 2 diabetes in the future, so insulin resistance is often referred to as “pre-diabetes.” So, should you focus on reducing the amount of glucose-y food you eat and lean towards fructose-y foods instead? Good luck with that…people talk about fructose as though it’s a separate sugar from glucose, but practically speaking, it’s not. In real foods, fructose never exists alone—wherever fructose is, glucose is right there beside it, so it’s not easy to separate them in your diet. Even the vast majority of manufactured foods and beverages contain a mixture of fructose and glucose, as you’ll see in the Continue reading >>
How To Avoid Insulin Resistance
Insulin resistance is a syndrome at the center of many chronic and serious health problems, including diabetes, obesity, heart disease and polycystic ovary syndrome or PCOS. Insulin is one of the “major” hormones and it has a cascading effect on the rest of your hormones, including the “minor” hormones estrogen, progesterone and testosterone. Insulin resistance occurs because, for many of us, most of our calories come in the form of simple carbohydrates — sugars that quickly enter the bloodstream as glucose. The body has to release high levels of insulin to keep all that glucose in the bloodstream from spiraling out of control. Over time, the cells simply can’t keep up. They stop responding to the insulin signal and the body becomes “insulin resistant.” Now, the body is forced to release even more insulin because it cannot let blood sugar get too high. Having excess insulin in the bloodstream, or hyperinsulinemia, is a serious problem because the body can’t endure prolonged high levels of insulin. Too much insulin disrupts cellular metabolism and spreads inflammation. When your body is unable to keep blood glucose under control, it leads to diabetes, though that is only the most obvious disease caused by insulin resistance. Along the way, there are many other serious negative health effects that can happen before full-blown diabetes takes hold. Diabetes can then spiral into other health problems. You can stop this chain of events by making diet and lifestyle changes. You can start by understanding how insulin can get out of balance in the first place. How imbalanced insulin contributes to other hormonal imbalances Since insulin is considered a “major” hormone, it can affect many other hormone systems, including your “sex” hormones. A woman’s Continue reading >>
Insulin Resistance Diet
The best diabetes diet is the insulin resistance diet and it is NOT supported by the commercial food business. By the way, this is not a diet but a way of life. * To commit to this diet means that you are eating in a way that increases your insulin sensitivity and keeps your blood sugar low. It could require a serious alteration in your lifestyle which could mean the difference between a great life and a seriously ill life. * Highly industrialized foods are making us sick! White flour, sugar and heavily salted food products are extremely addictive. The insulin resistance diet consists primarily of fresh food in it's natural state. You don't have to be afraid of fats or carbohydrates but it's essential to eat only low glycemic carbohydrates and mostly unsaturated fats. This means that in addition to eating only low glycemic foods at each meal you will want to stay away from anything that tastes sweet until you have stabilized your blood sugar at normal levels. The exception to that will be whole fruit but not the high glycemic fruits which are bananas, over ripe fruit, watermelon and dried fruit. google_ad_client="ca-pub-3121063816318851";google_ad_slot="0917007582";google_ad_width=300;google_ad_height=250; (function(){var aa="function"==typeof Object.create?Object.create:function(a){var b=function(){};b.prototype=a;return new b},m;if("function"==typeof Object.setPrototypeOf)m=Object.setPrototypeOf;else{var n;a:{var ba={a:!0},ca={};try{ca.__proto__=ba;n=ca.a;break a}catch(a){}n=!1}m=n?function(a,b){a.__proto__=b;if(a.__proto__!==b)throw new TypeError(a+" is not extensible");return a}:null} var da=m,p=this,ea=function(a){var b=typeof a;if("object"==b)if(a){if(a instanceof Array)return"array";if(a instanceof Object)return b;var c=Object.prototype.toString.call(a);if("[obje Continue reading >>
What Is Insulin Resistance?
If someone has insulin resistance, their body does not respond properly to the hormone insulin. Insulin is produced by the pancreas. When we eat foods containing carbohydrate they are broken down to glucose (a term for sugar) in the blood. The normal function of the hormone insulin is to transfer glucose from the blood into the liver and muscle cells, to be used as energy, and managing our blood glucose levels. In people with insulin resistance, the muscles and the liver resist the action of insulin, so the body has to produce higher amounts to keep the blood glucose levels within a normal range. Insulin resistance is more common in: People with a family history of diabetes People who are overweight (particularly around the stomach area) People who are physically inactive Women with polycystic ovarian syndrome (PCOS) Ethnic groups (e.g. Indigenous Australians and Torres Strait Islanders). A person with insulin resistance has a greater risk of developing Type II diabetes and heart disease. Insulin resistance is detected by blood tests that your GP or specialist may order. If you have insulin resistance, following a healthy lifestyle can reduce your chances of developing Type II diabetes. Studies have shown that combining: Healthy eating Regular physical activity can all help reduce your risk of Type II diabetes in the years to come. These lifestyle changes were shown to be at least as effective as a common medication used to treat insulin resistance. Smart eating tips for improving insulin resistance If you are overweight, losing some weight will improve insulin resistance. Eating smaller portion sizes, being more physically active and eating less energy dense foods (‘extra’ foods) can assist with weight reduction. Physical activity is not only beneficial for weight Continue reading >>
Therapeutic Diet For Insulin Resistance
Home Dr. Rachelle S. Bradley Solutions Counseling Naturopathic Medicine Homeopathy Self-care Nutrition Prevention & Healing Policies/Fees/Contact Links Events/Lectures Return to the Nutrition main page Therapeutic Diet for Insulin Resistance This moderate-carbohydrate, moderate-protein and moderate-fat diet is focused on real foods as the solution to Insulin Resistance Syndrome (IR), sometimes called Metabolic Syndrome, Syndrome X, or pre-diabetes. It is mainly refined foods, especially sweets and refined flour products, combined with deficient exercise that gets people into trouble. A program based on whole foods, not more refined food products, is the best long-term solution in IR, and a host of other health problems as well. It is also recommended to take a good multiple vitamin/mineral. Based on human evolutionary history and physiology this should be your most natural and optimal diet. It reflects what our Paleolithic ancestors (i.e., before agriculture) evolved eating over a million years and, as such, has the highest potential of supporting healing and preventing disease. In addition, this diet is naturally alkalizing, which is considered by some people to be healthier than the typical American acidifying diet. If you need more recipe support than this handout provides, a popular diet that is close to this IR diet is The South Beach Diet by Arthur Agatston, M.D. We also recommended reading The Paleo Diet by Loren Cordain, Ph.D. It gives a good background on the problems of the modern diet and the advantages of the Paleolithic diet. However, use this handout as your main reference and refer to these books only for background and recipes. It will take at least 2 to 3 months to reestablish normal insulin sensitivity. If there is severe IR or obesity it could take mu Continue reading >>
Insulin Resistance
What medical conditions are associated with insulin resistance? While the metabolic syndrome links insulin resistance with abdominal obesity, elevated cholesterol, and high blood pressure; several other medical other conditions are specifically associated with insulin resistance. Insulin resistance may contribute to the following conditions: Type 2 Diabetes: Overt diabetes may be the first sign insulin resistance is present. Insulin resistance can be noted long before type 2 diabetes develops. Individuals reluctant or unable to see a health-care professional often seek medical attention when they have already developed type 2 diabetes and insulin resistance. Fatty liver: Fatty liver is strongly associated with insulin resistance. Accumulation of fat in the liver is a manifestation of the disordered control of lipids that occurs with insulin resistance. Fatty liver associated with insulin resistance may be mild or severe. Newer evidence suggests fatty liver may even lead to cirrhosis of the liver and, possibly, liver cancer. Arteriosclerosis: Arteriosclerosis (also known as atherosclerosis) is a process of progressive thickening and hardening of the walls of medium-sized and large arteries. Arteriosclerosis is responsible for: Other risk factors for arteriosclerosis include: High levels of "bad" (LDL) cholesterol Diabetes mellitus from any cause Family history of arteriosclerosis Skin Lesions: Skin lesions include increased skin tags and a condition called acanthosis nigerians (AN). Acanthosis nigricans is a darkening and thickening of the skin, especially in folds such as the neck, under the arms, and in the groin. This condition is directly related to the insulin resistance, though the exact mechanism is not clear. Acanthosis nigricans is a cosmetic condition strongly Continue reading >>
How To Reverse Diabetes: 41 Foods That Improve Insulin Resistance
This article was republished with permission from doctorshealthpress.com. A healthy diet is extremely important for anyone, but it’s especially important for diabetics. Many foods we consume are turned into glucose (sugar), which the body uses for energy during the metabolism of carbohydrates, proteins, and fats. When the pancreas fails to produce the hormone insulin, blood sugar cannot get into the body’s cells. (Fortunately, you can help to prevent and even reverse this condition with the diabetes-fighting foods listed below! Plus, you’ll find a helpful summary you can keep referring back to at the end of the article.) According to the annual National Diabetes Statistics Report from the Centers for Disease Control and Prevention, 9.3% of Americans suffer from type 1 or type 2 diabetes—that’s more than 29 million people! In fact, it is the seventh most common cause of death in the U.S. The disease can also snowball, and lead to many other serious health conditions, including blindness, nerve disorders, stroke, kidney disease, and heart disease. Natural Foods That Reverse Diabetes Luckily, diabetics can help reverse the condition with simple dietary changes. Food is definitely an important medicine for people with diabetes. What you eat can make all the difference between reversing the disease or making the condition even worse. What foods should diabetics avoid? They are likely some former favorites, such as bacon, French fries, and dairy products. A person with diabetes should stay away from processed foods, especially refined carbohydrates. For instance, pizza night should likely be cancelled. Other high-glycemic-index foods diabetics should avoid include many wheat flour products, white potatoes, white rice, candy, sodas, many cereal products, and especial Continue reading >>
All You Need To Know About Insulin Resistance
If you have recently been diagnosed with type 2 diabetes, you’ve probably heard your physician mention the terms insulin, insulin resistance, or insulin resistant foods. But what does it all really mean? It’s important to have an understanding of your condition so that you can be proactive in combating the disease. The more information you gain, the more you can curtail symptoms and possibly reverse the condition. Let’s take a few moments to gain a working knowledge of some common terms for those who have type 2 diabetes. What is insulin sensitivity? Insulin sensitivity refers to the body’s sensitivity level to insulin. In other words, how does the body react or respond to insulin? Does it take a small amount to affect the body or higher amounts? If your body is experiencing low sensitivity to insulin, then you are in fact insulin resistant. That means your body is resisting the proper use of insulin. Instead of taking glucose out of your blood and feeding it to your cells where it can be expended, the glucose stays in your blood. When people are insulin resistant, the blood sugar levels slowly increase over time because the pancreas continues to produce more insulin for the cells. When the cells don’t receive it because of the insulin resistance, then the pancreas does its job by bringing more to the bloodstream. This is a serious, yet common, problem for those with type 2 diabetes. What are the Insulin resistance symptoms? When a person is insulin resistant, they may not have any outward symptoms. Actually, the blood levels may even test ok if you are in the prediabetes stages. However, some people do develop outward signs that they are insulin resistance. One such sign is dark patches on the skin usually on the armpits, back of the neck, or groin area. This Continue reading >>
Diet Tips To Improve Insulin Resistance
Insulin is a hormone that helps the body absorb glucose, keeping blood sugar levels in balance. Insulin resistance makes it harder for glucose to be absorbed. This causes problems for muscles, fat, and the liver, as they need glucose (sugar). Over time, insulin resistance can cause high blood sugar levels and damage cells. Insulin resistance can lead to type 2 diabetes. People with insulin resistance are often diagnosed with prediabetes. They may need extra checks to make sure they don't develop diabetes. Diet and other lifestyle choices can increase the risks related to insulin resistance. Making diet changes can reduce insulin insensitivity. This reduces the risk of type 2 diabetes and the health problems that go with it. Contents of this article: Understanding insulin resistance Glucose is a vital source of energy for the body. However, many of the body's cells can't absorb glucose on their own. The pancreas secretes insulin into the bloodstream. It joins up with glucose, and travels to the body's cells, where it attaches to insulin receptors. Insulin allows the cells to absorb glucose, making sure that: blood sugar levels remain at a safe level muscle, fat, liver, and other cells are able to get energy Insulin resistance makes cells less sensitive to insulin. This means the body has to produce more insulin to keep blood sugar levels healthy. If the pancreas is unable to keep up with the increased demand for insulin, blood sugar levels go up. When this happens, cells can't use all of the excess glucose in the blood. This leads to type 2 diabetes. Diet tips Following a healthful diet plan, such as the Mediterranean Diet, can improve insulin sensitivity. This diet recommends eating lots of seasonal plant-based foods, having fruit as a dessert, and olive oil as the main Continue reading >>
How Optimize Your Diet For Your Insulin Resistance
Lately, I’ve seen a number of common themes come up at low carb conferences and online. The contentious questions tend to run along the lines of: I did really well on a low carb diet initially, but my fat loss seems to have stalled. What gives? What should I do now? If protein is insulinogenic should I actively avoid protein as well as carbs if my goal is to reduce insulin because low insulin = weight loss? If eating more fat helped kick start my weight loss journey, then why does eating more fat seem to make me gain weight now? This article outlines some quantitative parameters around these contentious questions and helps you chose the most appropriate nutritional approach. Coming from a diabetes headspace, I’ve seen firsthand the power of a low carb diet in reducing blood glucose and insulin levels. As a Type 1 Diabetic, my wife Moni has been above to halve her insulin dose with a massive improvement in energy levels, body composition and mood. If your blood glucose levels are high, then chances are your insulin levels are also high. Insulin is the hormonal “switch” that causes us to store excess energy as body fat in times of plenty.[1] Lower levels of insulin in times of food scarcity then enable us to access to the stored energy on our body.[2] You can actively manage the fat storing potential of your diet by managing the insulin load of the food you eat. The chart below shows that our glucose response is fairly well predicted by the carbohydrates we eat. (note: The “glucose score” is the area under the curve of glucose response to various foods tested over the three hours relative to glucose which gets a score of 100%.) [3] [4] Having high blood glucose levels is bad news.[5] The chart below shows the correlation between HbA1c (a measure of your averag Continue reading >>
