Jul 9, 2024
Insulin resistance is when the uptake of glucose from the blood into the cell is not happening optimally which results in increased secretion of insulin by Beta cells in the pancreas and eventually hyperinsulinemia (excess insulin in the blood). Excess insulin and fat make one insulin-resistant. If you have insulin resistance then include the following foods in your diet:
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Chickpeas are known to contain genistein and daidzein; however, the major isoflavones found in chickpeas are biochanin A which are known to lower fasting insulin levels and also improve HOMA IR index in individuals with insulin resistance. Studies have shown consumption of 1 cup/120g cooked chickpeas should be the serving size.
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Bioactive compounds in soybeans have shown to improve insulin sensitivity by increasing the levels of GLUT4 in blood. (glucose transporter). Isoflavones in soybeans have been shown to lower fasting insulin levels and HOMA IR significantly.
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Cinnamon enhances insulin sensitivity and efficiency by adding them to your meals or consuming cinnamon water post meals. Cinnamon also reduces oxidative stress which in turn helps in sensitising insulin and better glucose control.
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Dr. Niharikka Budhwani, co-founder, Health Hatch says, “It lowers blood sugar & cholesterol levels in people with diabetes. It is known to protect your liver, brain, eyes, and kidneys. Adding ginger to your food or having ginger shot post meals are some ways to include ginger in your routine.”
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It is known to have insulin-like effects - preventing high blood glucose levels. Boil rosemary leaves in water and make tea or add rosemary to stir-fried vegetables.
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Soluble fibres in fenugreek, and glucomannan fibre, delay the absorption of sugars from the intestines which can cut down the spike of post-prandial insulin. Trigonelline (another fibre) has been demonstrated to possess glucose lower effects. Soak methi seeds overnight and consume them in the morning. For better results, consume them 10 minutes before meals.
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Reduces blood sugar levels, and triglyceride levels. In meta-analysis consumption of aloe Vera has shown to reduce fasting blood sugars and HbA1c in people with diabetes and pre-diabetes. Aloe vera can be consumed in the form of juice.
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Consuming almonds daily as a snack results in improvement in insulin resistance and β cell function (from where insulin is released) and also lowers serum total cholesterol levels. Consume a fistful (15g) of almonds daily.
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Less water consumption activates the antidiuretic hormone which is responsible to conserve water in the body. This hormone is known to affect glucose and fat metabolism. It suppresses insulin sensitivity. Recent studies have shown that poor hydration levels can increase insulin resistance. Your daily water requirement should be 40ml x body weight (kg).
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