Insulin Resistance
- Leia Fooks
- Sep 2, 2024
- 2 min read
Insulin Resistance FAQs
What is it?
Insulin resistance occurs when the body’s cells do not respond effectively to insulin, a hormone that helps regulate blood sugar levels. As a result, the pancreas produces more insulin to compensate, leading to higher insulin levels and blood sugar.
Symptoms
Fatigue and low energy levels
Cravings for sugar or carbs
Difficulty losing weight or unexplained weight gain, especially around the abdomen
Skin changes like dark patches
Increased hunger
Elevated blood sugar levels
Remedies
Low Glycemic Index (GI) Diet
Focus on Whole Foods
Emphasize whole grains, lean proteins, healthy fats, and plenty of vegetables to help regulate blood sugar levels.
Limit Sugars and Refined Carbs
Reduce your intake of sugary foods, such as white bread, pasta, and other refined carbohydrates that spike blood sugar and insulin levels.
Increase Physical Activity
Regular Exercise
Incorporate a mix of aerobic exercise (i.e. walking, cycling, or swimming) and resistance training (i.e. weight lifting) to improve insulin sensitivity.
Move More, Sit Less
Small changes, like taking short walks after meals, can positively impact blood sugar control.
Dietary Additions
Incorporate Apple Cider Vinegar
Consuming a small amount (1-2 tablespoons) of diluted apple cider vinegar before meals may help improve insulin sensitivity and reduce post-meal blood sugar spikes.
High Fiber Foods
Fiber helps slow the absorption of sugar into the bloodstream, aiding in blood sugar control. Include foods like oats, legumes, chia seeds, and vegetables.
Omega-3 Fatty Acids
Omega-3 fatty acids in fatty fish (like salmon and sardines), flaxseeds, and chia seeds can help reduce inflammation and improve insulin sensitivity.
Cinnamon
Cinnamon has been shown to improve insulin sensitivity and lower blood sugar levels. Add it to smoothies, oatmeal, or tea.
Manage Stress
Chronic stress elevates cortisol levels, which can worsen insulin resistance. To help reduce stress, practice relaxation techniques such as meditation, yoga, deep breathing, and mindfulness.
