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With increasingly stressful and sedentary lifestyles, an alarming number of people are at danger of developing insulin resistance. This occurs when the blood contains too much sugar because the body’s cells and muscles do not respond adequately to insulin. It becomes harder to control blood sugar levels and raises the risk of acquiring type II diabetes. However, there is still hope since the correct lifestyle choices, such as a healthier diet, can help lower insulin resistance and promote healthy blood sugar management.
Nutritionist Charmaine provides tips for reversing type 2 diabetes with her Instagram followers, highlighting foods that assist reduce insulin resistance, which, if not controlled properly, can develop to type 2 diabetes.
The nutritionist whittled it down to five items, all of which provide various profitable health benefits, ranging from a low glycemic index to increased fiber for faster metabolism:
1. Black beans- First up on this list is black beans. Nutritionist recommended them because of their high soluble fibre. This helps both gut health and improves insulin sensitivity. She said, “Black beans are fantastic for your gut health and for reversing insulin resistance because they’re so high in soluble fibre. It is also high in magnesium as well which can support glucose metabolism.”
2. Dark leafy greens- You can always go darker with your greens, and this comes with more added benefits. Nutritionist added that the darker you go, the more antioxidants you get. She said, “Eating more dark leafy greens can give you more antioxidants, more calcium and also can improve insulin sensitivity.”
3. Quinoa- Carbohydrates, like rice, bread, are a big concern for people suffering from insulin resistance, as they can quickly spike blood sugar. This is why carbs that are low on the glycemic index are preferred. Nutritionist Charmaine shared that quinoa is one such grain that is low on the glycemic index. For the uninformed, the glycemic index (GI) is a scale that measures how quickly a food raises blood sugar after eating.
She explained,“Quinoa is a low glycemic whole grain, and it is fantastic for substituting white rice that’s too high in glycemic index for people with type 2 diabetes. So get some quinoa, it is super quick to cook.”
4. Farro– Another wheat grain to include is farro. In fact, it’s quite ancient and has been around for years due to its robust nutritional content. Charmaine spotlighted its protein and fibre content and added, “You can also do farro as well. Farro is very, very high in protein and in fibre. And it has a chewy texture.”
5. Peaches- People suffering from insulin resistance are commonly advised to steer clear of sweets because of the resulting insulin spike. But peaches, despite being sweet, support insulin sensitivity. The nutritionist elaborated, “Peaches are sweet, but they are low in glycemic index and very high in fibre, Vitamin C, so make sure you eat more peach this season.”
(Disclaimer: This article is intended to provide information only and should not be used as a substitute for professional medical advice. Always consult your doctor if you have any queries concerning a medical issue.)
Source: HT
