Sure, there are drugs out there for those suffering from diabetes. Heck, there are drugs for just about anything that you can think of, but at what cost? Introducing chemicals into your body can always be a daunting choice. For every positive there is often a negative and just reading the label listing the potential side effects is enough to make anyone second guess the decision. The good news is, controlling insulin resistance, at least for some, is possible without the use of drugs.
Many individuals have had great success simply by changing or altering their diet. The key to an effective diet to help reverse insulin resistance is to eat foods that help to level out your blood sugar. The other factor to consider when choosing your diet is to pick from foods that have been shown to decrease inflammation and limited free radical cellular stress. Perhaps not surprisingly, the food choices for this diet will be very similar if not identical that most health professionals have been telling us we should eat for year.
The problem is, sticking to any kind of diet takes dedication and commitment and sometimes, simply breaking our bad habits is nearly impossible. For those of us who do suffer from insulin resistance, however, making this commitment could be vital to our survival. Let's look at some of the foods that will help us achieve our goal:
Protein should become one of the key foundational elements of your new diet, fish especially. The omega 3 fatty acids found in fish, among other health providing benefit, help to reduce internal inflammation, a key factor in reversing insulin resistance. Beans and peas are incredible food sources as well. The combination of protein and fiber really help to satiate while providing slow burning fuel to further stem insulin spikes. Almonds. The health benefits of almonds are widely known and widely touted, making them a perfect snack to add to your daily diet. Carry a baggie of plain almonds around with you all day and snack at will. In addition, organic eggs and plain yogurt are additional sources of protein packed insulin leveling foods.
Fruits are important, yes, but because they are considered sugars, you need to be choosy about the ones you eat. You want to make sure you choose low sugar ones such as Pears, apples, berries (the darker the better), plums, peaches, pomegranates, and Avocado's. The avocado may just be the king of the fruit as its ability to lower cholesterol while preventing insulin spikes do to the plant sterols it contains packs an extremely healthy punch.
Aside from white potatoes, don't skimp on the vegetables. The veggies should comprise most if not ALL of your carbohydrate intake. Aim for several different colors of vegetables on your plate at each meal.
Choose your starches carefully, and you should be fine in this category. The ones that make our preferred list include rolled oats, sweet potatoes, brown rice, quinoa, and pot barley. Again, stay away from white potatoes!
We have mentioned what you should eat, but it doesn't hurt to mention a few of the things to stay away from, and this is often the hardest for most of us. Cookies, cakes, pies, candy, white bread, white flour, white pasta, processed sugar, and alcohol are all on the no no list. I am certain that in moderation, you can have a snack now and then, but these foods WILL cause insulin spikes and depending on the level of severity of your condition, you may want to avoid them completely.
While these foods don't necessarily represent a cure, they can be very helpful in controlling your body's insulin resistance and may, for some of you, prevent the need for drugs. Keep in mind, it takes time for your body to regulate, so stick with the diet, and reap the benefits.