Want To Improve Insulin Response? Eat This, Not That
By Jill Weisenberger, RDN, CDE
Insulin resistance, which often has no outward symptoms, is a hallmark of both prediabetes and type 2 diabetes. When muscle, fat and liver cells ignore insulin’s signals, blood sugar levels rise. Diabetes doesn’t develop overnight: Insulin resistance with normal blood sugar levels is usually the first step. Without lifestyle changes, that often proceeds to prediabetes. That means you have higher-than-normal blood sugar levels, but not high enough to be diagnosed with diabetes. If blood sugar continues to rise, though, you likely will develop diabetes within 10 years.
Eat this: Avocado
Not this: Cheese
Both offer taste and texture to a salad or sandwich, but avocado is rich in health-boosting unsaturated fats, whereas cheese has saturated fats associated with insulin resistance.
Eat this: Olive and non-GMO canola oil
Not this: Butter
No, butter, which is loaded with saturated fat, is not back—especially when it comes to managing diabetes. Sauté vegetables in olive oil or non-GMO canola oil instead, and swap out 4 tablespoons of butter for 3 tablespoons of oil in baking.
Eat this: Barley
Not this: White rice
This superstar grain is rich in beta-glucan, a fiber that helps your body use insulin better.
Eat this: Oats
Not this: Cornflakes
Oats also provide beta-glucan, which helps you use insulin and process glucose.
Eat this: Cinnamon
Not this: Sugar
Some studies suggest that this sweet spice improves glucose levels in people with type 2 diabetes. In fact, include lots of herbs and spices in your diet. Like other plants, they contain a treasure trove of disease-fighting phytochemicals.
SOURCE: This article is posted by permission Delicious Living (and its parent company New Hope Network), a trusted voice in the natural living community for 30 years.
