Insulin resistance occurs in your body when the cells inside become unresponsive to insulin – the hormone crucial for controlling sugar levels in your blood. This condition prevents glucose from being effectively transported into the cells, leading to increased blood sugar levels. Research suggests that insulin resistance is a significant risk factor for developing type 2 diabetes. Also, the long-term consequences of insulin are not just limited to diabetes but also include heart disease, PCOS, and obesity. To prevent these risks, it is important to increase insulin sensitivity in our bodies. But how do you do that? If this is the question in your mind, then you have landed on the right page. We have curated a list of 5, expert-approved superfoods to help you deal with insulin resistance in your body. Read on to know more.
Also read: 10 habits that can improve insulin insensitivity and prevent diabetes: Expert advice
These are 5 superfoods for insulin resistance
According to nutritionist Anusha Rodrigues, you can tackle insulin resistance in your body with these five superfoods.
1. Apple cider vinegar
Apple cider vinegar is often recommended for people with high blood sugar and especially those with insulin resistance. This tart nectar is loaded with acetic acid that can help reduce spiked blood sugar levels. Plus, it’s rich in antioxidants that can help protect against cell damage from oxidative stress. According to the expert, taking just 15 ml before a big meal can help reduce your post-meal glucose spike. Consuming apple cider vinegar can be a great way to manage blood sugar levels and insulin resistance naturally.
2. Ginger
Ginger is a staple in Indian kitchens. However, the best part is that you can consume it to control your blood sugar levels and insulin resistance. According to experts, ginger contains an active compound called gingerol that increases glucose updates and reduces circulating glucose. You can easily include ginger in your daily diet through tea, soups, stir-fries or even ginger shots. It is a delicious and healthy way to tackle insulin resistance in your body.
3. Fenugreek seeds
Fenugreek seeds, also known as methi seeds, are helpful for people with diabetes as they contain fiber and other chemicals that can help reduce the digestion of sugar and carbohydrates in the body. Experts say that fenugreek seeds can help work at cellular levels. In addition, these seeds can also improve the way the body uses sugar and increase the amount of insulin.
4. Oats
A hearty breakfast option that can do wonders for your body, nutritionist Anusha says the beta-glucan present in oats helps increase the receptivity of cells to insulin which in turn reduces insulin resistance. Also, eating oats promotes satiety and prevents overeating. Oats are packed with essential nutrients like zinc and magnesium that can support overall health.
5. Green tea
Antioxidant-rich green tea can help control your weight, it can be extremely beneficial for your health. According to the expert, green tea helps reduce insulin levels during fasting, controls blood sugar levels and prevents spikes. Also, green tea can help boost metabolism and promote fat burning. You can easily enjoy hot or cold green tea with lemon juice.
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Also read: High insulin levels affect lungs: Study
Can you suggest any other foods to tackle insulin resistance in your body? Let us know in the comments below!