What food you should eat if you have insulin resistance?

If you have insulin resistance probably you already know that you should change your diet. Food that helps with insulin sensitivity also regulates glucose in the blood and a lot of them fight against inflammation. So here’s some advice about the food you should eat so you could reduce your symptoms.

If you want to learn more about insulin resistance check this out: What is insulin resistance? 

What food is good for helping insulin sensitivity?

1. Soluble fibers– first you should help the good bacteria in your intestinal microbiome, but with fibers, you also reduce cholesterol and reduce appetite. This includes oatmeal, legumes, peas, beans, carrots, green leafy vegetables, Brussels sprouts, apples, and citrus fruit.
2. Proteins– add a lot of proteins in your diet like meat, powders, mushrooms, white egg 
3. Turmeric, ginger, and garlic– are good antioxidants you can use daily and they are equally important for your condition
4. Cinnamon– you can add it to any fruit and make a good sweet meal, and studies show half to 3 teaspoons of cinnamon to reduce blood sugar levels
5. Fatty fish– omega 3 fats are good for bringing back receptor sensitivity on the cells for insulin
6. Berries– this is maybe the strongest antioxidant fruit
7. Apple vinegar– use one spoon in one glass of water and drink before the meal and make salads with it (lowers the glucose)
8. Green tea– drink green tea on daily basis and see the benefits of the strong antioxidant effect
9. Chia seeds– because contains omega-3 fats and fiber
10. Flaxseed-omega 3 fats and antioxidants too
11. Resistant starch– this means you should cool down your food that contains starch like potatoes because it regulates glucose when you eat that way
12. Cacao– and lastly flavonoid called epicatechin in cacao regulates glucose

This was the list of food that everybody can find and then make some delicious meals with them. Finally, the easiest way to bring this food into your life is to slowly replace one meal at a time. Try to add them one by one and replace some other ingredients with these.

Hope you find some good pieces of information for yourself here.

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Thank you, your Smart owl.