Insulin is a hormone produced by the pancreas that controls sugar levels. Do you know that it is worth being insulin sensitive? Lack of this sensitivity, so-called insulin resistance, can lead to type II diabetes over time. People with a family history of type II diabetes, overweight or obesity are particularly at risk. Especially for you, we've found 7 tricks to increase insulin sensitivity.
Tips for insulin resistance are no different from those for other diseases or for maintaining health:
However, when it comes to diet, specialists advise:
However, it is not always possible to follow these advices, e.g. due to limited mobility or stressful periods in your life. We advise you to do as much as you can on these issues. We have good news for you - we've also found other, simpler activities that will reduce your insulin sensitivity with less effort.
You may have learned a lot about our previous articles about probiotics and Omega-3 acids, but we have not written about their unique combination yet.
The 2014 study involved 60 healthy overweight adults. After 6 weeks, taking both the probiotic and Omega-3 fatty acids increased insulin sensitivity.
However, that's not all, because total cholesterol, triglycerides, "bad" LDL cholesterol, CRP (showing inflammation in the body) have been lowered, and "healthy" HDL cholesterol has increased.
As for insulin sensitivity itself, the best effect was achieved in people who took both Omega-3 and probiotics.
It seems that Omega 3 and probiotics have a positive effect on the whole body and can be used as a duo for special tasks.
The benefits of drinking this drink are not denied by science, moreover, this is confirmed in the so-called meta-analysis of 17 randomized studies.
What does it mean? First, each study except the right group that drank the green tea had a placebo group that thought it was the right group and drank a drink that tasted, smelled and looked like green tea, but was not (i.e. the so-called placebo).
Thanks to this, we study the impact of drinking green tea, not thinking that you are drinking it. However, a single study of spring does not - at least in the world of science. For this reason, an analysis (or more precisely a meta-analysis) of several studies is carried out that took place under similar conditions. Thanks to this, you can talk about objective results, not a coincidence.
17 studies confirm the positive effect of green tea on insulin sensitivity. Fortuity?
Herbs and spices have a much longer history as medicines in traditional medicine than as additions to dishes. However, it wasn't until decades ago that scientists began to study their healing properties using objective methods. Here's what they discovered:
Garlic: its properties are always remembered by our grandmothers when it is a cold season. However, even they do not know that in animal studies, garlic increased insulin sensitivity! This property is due to the high content of antioxidants.
Ginger: it has been a very fashionable spice for years, which is especially useful as an addition to winter tea. Its sharp taste is due to the content of gingerol, an essential oil that sensitizes insulin receptors.
Turmeric: its active ingredient is curcumin, another anti-inflammatory antioxidant that literally sweeps blood sugar.
Fenugreek seeds: they increase insulin efficiency due to the fact that it is a rich source of fiber. On the other hand, another study showed that fenugreek seeds retain their effectiveness even in baked bread.
Research on the healing properties of herbs and spices is promising, but so far it has been conducted only on animals. However, you do not have to wait for the results of human studies - check for yourself how the above supplements will affect your insulin resistance.
The schedule of cinemas and streaming services in recent years is filled with movies based on nostalgia in the 1980s and 1990s. We watched Stranger Things in one breath, and you?
It's nice to watch, but American memories are very different from Polish ones. And what is the most Polish dish that kindergartens and schools gave children on Fridays in the 90s (except immortal fish)? Rice with apples and cinnamon. It is he who should return to your favors, because it lowers sugar levels and increases insulin sensitivity. And unlike the herbs and spices from the previous part, its effectiveness was tested on people.
Already 1 gram, or literally a pinch of cinnamon, significantly reduced glucose, as well as HbA1c, which shows sugar levels in the last 2-3 months. As with green tea, this effect has been confirmed by many scientific studies.
So if you don't have time to change your diet or exercise and you like cinnamon, adding a pinch of coffee or tea can have a positive effect on your health.
You've probably heard that fiber is very healthy. However, did you know that there are two types - soluble and insoluble? This insoluble prevents constipation. However, soluble fiber has more functions:
Where can you find the most soluble fiber? In vegetables and fruits, pods, oatmeal and ground flax seeds.
Add apple cider vinegar to dishes and salads
There are legends about apple cider vinegar - that it slims, helps with type II diabetes, and even if you do not like it, it does not hurt, because with it you will clean the apartment. Are these legends true? Yes! This is another natural element of the diet, which not only reduces sugar levels and improves insulin action, it also delays stomach emptying, so you feel full longer.
You do not believe? Believe the numbers! According to a study by the American Association on Diabetes, 20 grams of apple cider vinegar added to a carbohydrate-rich meal increased insulin sensitivity by 34% in people with insulin resistance and by 19% in people with type II diabetes.
How much is 20 grams of apple cider vinegar? Barely over 1 tablespoon - a serving just in time for a vinaigrette sauce for a dinner salad.
Bet on colorful vegetables and fruits
It is easy to guess that vegetables are the basis of a good diet, not only in insulin resistance. However, it is harder to guess that the fruit also, despite its natural sweetness. Fruit and vegetables owe their health properties to the high content of antioxidants that reduce inflammation in the body. This is also confirmed by studies that repeatedly show that a diet rich in plant components increases insulin sensitivity.
To increase the healthy effect, put on different colors, even for the same types of vegetables or fruits. For example, a red tomato will provide you with lycopene, but orange will already give you beta-carotene.
For vegetables, you don't have to limit yourself, however, with fruit, put on 2 to 5 portions a day, a maximum of 2 in one meal and try to balance each portion of fruit with at least one portion of vegetables.
Increasing insulin sensitivity will allow you to lose weight and prevent the development of type II diabetes. It is best if you make each change one at a time, so that it does not cause rebellion in you. Also, some of these tricks are really enjoyable - all you have to do is make yourself a ginger and cinnamon tea. Others, in turn, have a positive effect on the entire body - for example, taking probiotics with Omega-3 acids.
You can really live a full life, even with such ailments, like insulin resistance. Just want to look for healthy solutions to big problems. And... Here we are! ?