Want To Improve Insulin Response? Eat This, Not That

Couple in the supermarket

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

8

Not this: Cheese

2

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
4

Not this: Butter

3

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
7

Not this: White rice

10

This superstar grain is rich in beta-glucan, a fiber that helps your body use insulin better.

Eat this: Oats
5

Not this: Cornflakes

1

Oats also provide beta-glucan, which helps you use insulin and process glucose.

Eat this: Cinnamon

6

Not this: Sugar

9

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.

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