Diet regimens that improve insulin resistance can help sugar lovers lose weight, improve insulin and blood sugar levels, and reduce the risk of preglycemia and diabetes.
Studies have shown that following an insulin-resistant diet with appropriate exercise can affect insulin-related signaling pathways and relieve a range of insulin-related symptoms.
So, what does this kind of diet plan contain specifically, let us study together!
The key to controlling blood sugar is to limit carbohydrate intake.Prioritize carbohydrates from vegetables, fruits, whole grains, legumes, and dairy products over sources of added fat, sugar, or sodium.When it comes to cereal products, it's best to eat them whole rather than refined flour, which can increase insulin resistance.If you need to use flour, choose flour made from whole grains as well.
Avoid sugary drinks
All types of sugar raise blood sugar levels and increase insulin resistance, and sugar in sweetened drinks is more harmful than sugar from other sources.Sugary drinks include: soft drinks, fruit drinks, iced tea, energy water containing sucrose, high fructose corn syrup, fruit juice concentrate and other drinks containing artificial sweeteners.
If you really want something sweet, opt for natural sweeteners like honey, organic stevia, dates, pure maple syrup or black molasses.
3. More dietary fiber
Studies have shown that eating more than 50 grams of dietary fiber per day can improve blood sugar in diabetics.
High fiber content foods such as chia seeds, quinoa, peas, zucchini, kale, celery and flaxseed are recommended to help regulate insulin resistance.
4. More healthy fats
What kind of fat you eat is far more important than how much fat you eat.Sugar lovers are recommended to eat moderate amounts of monounsaturated and omega3 polyunsaturated fatty acids, such as olive oil, nuts (chia seeds, flaxseeds, walnuts, etc.), and Marine fish.Not only is it good for blood sugar control, it also helps protect blood vessels.
Get enough protein
Compared with sugars and lipids, proteins are not metabolically biased toward one of the sugars or lipids, so they do not contribute to the health problems associated with too much of them, and they can improve muscle and bone mass and reduce insulin resistance in people with poor glycemic control.Recommended: lean protein foods such as organic chicken, wild fish, eggs, lentils, yogurt and almonds.
6. Use dairy products
There is growing scientific evidence linking dairy consumption to a lower risk of type 2 diabetes.Potential mechanisms for this association include the role of dairy products in obesity and metabolic syndrome, as well as dairy ingredients such as calcium, vitamin D and milk fat.