Ten Foods That Improve Insulin Sensitivity & Help Prevent Diabetes
When it comes to protecting yourself against diabetes, heart disease, and metabolic syndrome, diet is one of the most effective tools available. By choosing foods that moderate blood sugar and improve insulin sensitivity, it’s possible to prevent disease and keep your body lean and healthy.
This article provides a list of ten foods that have been shown in studies to improve insulin health and balance blood sugar. Before we get to the list, it should be noted that strength training and an active lifestyle are essential for insulin health. One of the primary predictors of diabetes is lack of physical activity.
For best results, put just as much effort into being physically active as you do into optimizing your diet.
Blueberries are packed with bioactive antioxidants that improve insulin action, possibly by lowering markers of inflammation. A recent study found that obese, insulin resistant volunteers who consumed blueberry smoothies for 6 weeks significantly improved insulin sensitivity compared to a placebo group. Take note that the subjects removed other foods from their diet to offset the calories in the blueberry smoothie so as not to gain body fat over the course of the study.
Vinegar improves pancreatic function so that your body releases less insulin in response to the carbs your eat. This is useful because when you eat high-glycemic carbs, such as bread, cookies, or fruit juice, the pancreas tends to overestimate the amount of insulin needed, releasing too much, which is associated with inflammation and blood sugar imbalances.
Similar to blueberries, leafy gre Continue reading