Posted by Nicole on February 5
Are you trying to find a way to eat better to control your insulin and blood sugar levels? If so, you may be surprised to learn that some simple lifestyle adjustments can make a big difference. This is especially true where your diet is concerned. Below are 6 suggestions for how you can eat better for insulin control.
1. Cut back on carbs.
Describing the impact of carbohydrates on blood sugar and insulin, the American Diabetes Association writes, “When you eat or drink foods that have carbohydrate—also known as carbs—your body breaks those carbs down into glucose (a type of sugar), which then raises the level of glucose in your blood … After your body breaks down those carbs into glucose, your pancreas releases insulin to help your cells absorb that glucose.”
Research suggests that on a low-carb diet, insulin sensitivity can improve.
The reason is that your body doesn’t need to process as much glucose on a low-carb diet as it does on a high-carb diet.
2. If you eat carbs, go with whole grains in moderation.
Not everybody chooses to go on a low-carb diet for insulin control. But if you are eating carbohydrates, you should make sure they are high in quality. Choose healthy whole-grain products that are rich in nutrition with minimal processing.
3. Eat small meals throughout the day.
There are a lot of reasons we get tempted to forego breakfast or lunch on busy days. But WebMD says, “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.”
4. Don’t eat processed foods.
It is generally recommended that we should all stay away from processed foods, but this is particularly true if you are concerned about your blood sugar and insulin levels. We digest processed foods rapidly, which can lead to problems. These foods also tend to be less nutritious than those that are unprocessed.
5. Avoid trans fats.
According to this study, there is some evidence suggesting that for patients with insulin resistance or diabetes, trans fats may harm insulin sensitivity.
6. Keep sweets to a minimum.
Sugary foods are some of the worst you can eat if you are on an insulin resistance diet. But did you know that artificial sweeteners should also be avoided? Harvard explains, “In a few studies, artificial sweeteners were associated with weight gain, which might increase the risk of developing insulin resistance.” So, keep your sweet foods and beverages to a minimum, or stick with those sweetened with stevia or another healthy natural sweetener.
In fact, eating stevia might actually be good for you. As explained in this research, “Additionally, stevia preloads reduced postprandial blood glucose and insulin levels, suggesting stevia may assist with glucose regulation.”
Now you have some tips for managing your insulin and blood sugar through your diet. You can also consider taking some healthy supplements like Chromium, Berberine, Alpha lipoic acid (ALA), or Olive Leaf Extract.