• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to secondary sidebar
  • Skip to footer
Diabetic Kitchen

Diabetic Kitchen

  • Home
  • Products
    • Cinnamon Pecan Granola Cereal
    • Almond Butter Granola Cereal
    • Hazelnut & Cocoa Spread
    • Gourmet Drinking Chocolate
    • Cheesy Bread Mix
    • Gourmet Chocolate Brownie Mix
    • Pancake & Waffle Mix
    • Cinnamon Donut Mix
    • Gourmet Banana Muffin Mix
    • Sugar4Diabetics
    • Gourmet Chocolate Cake & Cupcake Mix
    • Nut Butter Cookie Mix
  • Resources
  • Health
  • Recipes
  • Food Tips
  • Lifestyle
  • About Us
    • About Us
    • News From The Kitchen
  • Contact Us
  • Shop

Heal Insulin Resistance With These Tips!

Insulin is produced by the pancreas. It’s job is to transport glucose (sugar) to your muscles, organs, and cells to give them the energy they need in order to function. It also serves to help eliminate excess glucose in the blood stream that the body doesn’t need.

When insulin is absent or cannot perform it’s job properly, blood sugar rises.

For some diabetics, the pancreas does not produce enough insulin and they have to supplement with man-made insulin; this is known as Type I diabetes.

For others, the pancreas produces insulin, but the body’s cells have become resistant to it. Over time, this insulin resistance leads to consistently high blood sugar levels, cell damage, and eventually, Type II diabetes.

While some genetic factors have been linked to insulin resistance, food and lifestyle habits make a much larger impact.

Understanding which foods spike blood sugar and which support stable sugar levels is crucial in making beneficial choices at meal times.

The following foods help to heal insulin resistance:

High-fiber vegetables, such as broccoli and peppers

Foods high in omega-3 fatty acids, like salmon

Protein-rich foods, including lean meats, fish, and nuts

Foods high in vitamins, minerals, and antioxidants like fresh berries

Complex carbohydrates like beans and quinoa

Do your blood sugar a favor and avoid the following foods:

Boxed/processed foods and snacks

Sweets like candy and cupcakes

Items made with refined white flour like pasta and bread

Fried foods

Starchy vegetables, such as potatoes and corn

A diet rich in high quality protein, good fats, and plenty of fruits and veggies is a recipe for success!

Make sure to include one of each in every meal. For example, a piece of toast does not an insulin-friendly breakfast make. Instead, try a scrambled egg with a little cheese and a few slices of avocado, or a bowl of Greek yogurt with fresh berries sprinkled with cinnamon.

Food can be flavorful and healthful… we promise!

Find the times of the day that work best for you to eat. If you aren’t usually hungry in the mornings, start your day with a “bullet – proof coffee”, then have a mid-morning snack of almonds and turkey slices. If you get the 2:30 PM urge to hit the vending machine, have a bag of raw veggies and some hummus or pesto ready to go in the work fridge.

The key is to find the foods and eating patterns that work best for you and your blood sugar.

Not only are food choices important, but drink choices are, as well. Drink more water!

The human body literally cannot function without water. Instead of sweetened beverages like sodas, processed fruit juices, teas, and energy drinks, choose water. You will notice a huge in difference in how you feel on a daily basis, along with an improvement in your blood sugar.

When Happy Hour comes around, instead of reaching for a beer or sugary mixed drink, enjoy a glass of *red wine. You’ll be doing your heart and your stress levels a favor!

Physical activity also plays an important role in keeping blood sugar lower and more stable. Enjoy a peaceful walk around the neighborhood after dinner, play football in the backyard on Sunday, or try out the local dog park with your furry friend.

Being overweight can increases one’s risk for insulin resistance because excess fat secretes hormones that can interfere with insulin production and reception. Talk with your physician about your blood sugar, weight, and overall health goals.

Reducing stress levels can also benefit blood sugar. Daily meditation, prayer, or other relaxation techniques benefit not only your sanity, but sugar levels and health in general. Try slow, gentle stretching, deep breathing exercises, or an essential oil diffuser.

Be sure to get enough rest. Sleep is the body’s opportunity to repair and reset. Most adults need somewhere between 6 and 8 hours of sleep for optimal function. Everyone is different, so experiment a little to find the sleeping and waking times that benefit you the most.

Focus on relationships with family and friends. Not only will their presence keep you accountable to your commitment to a healthy life, but they can make it fun! Cook dinner with your kids or grandkids and teach them about good food choices. Enjoy that glass of red wine on the porch with your spouse after a long day. There is joy in a healthy life with family and friends.

Through these food and lifestyle habit updates, insulin resistance and type II diabetes can be greatly improved.

 

 

Sources: http://www.medicalnewstoday.com/articles/316569.php

Share

Filed Under: Health, Lifestyle Tagged With: better health, insulin resistance, lower blood sugar, Reverse diabetes

Reader Interactions

Trackbacks

  1. New Strategies For Diabetics To Help Prevent Alzheimer's says:
    July 10, 2017 at 6:36 PM

    […] addition to exercise, be sure to track your blood sugar levels. The link between insulin resistance and declining cognition is present long before the first severe symptom is experienced, and […]

    Reply
  2. Science Proves - A Little Exercise Is Better Than None! says:
    December 21, 2017 at 8:24 PM

    […] effects on your health, especially for those with diabetes. It helps your body make the best use of insulin and glucose, which controls blood sugar more effectively. In fact, exercise can reduce blood sugar levels for […]

    Reply
  3. Could This Diet Protect Your Brain From Dementia? says:
    February 26, 2018 at 6:33 PM

    […] down to this – in order to prevent Alzheimer’s, diabetics must control their blood sugar and overcome insulin resistance. Controlling your sugar levels will have a huge impact on decreasing your Alzheimer’s risk. When […]

    Reply
  4. 10 Ways To Increase Activity & Reduce Blood Sugar says:
    May 11, 2018 at 2:40 PM

    […] effects on your health, especially for those with diabetes. It helps your body make the best use of insulin and glucose, which controls blood sugar more effectively. In fact, exercise can reduce blood sugar levels for […]

    Reply
  5. These Habits Could Help You Live An Extra 10 Years says:
    June 9, 2018 at 6:29 PM

    […] effects on your health, especially for those with diabetes. It helps your body make the best use of insulin and glucose, which controls blood sugar more […]

    Reply
  6. New Research - Eating Fiber Delays Brain Aging says:
    October 7, 2018 at 4:08 PM

    […] by high blood sugar, can also encourage the development of the disease. The negative effects of insulin resistance on a diabetic’s brain can also stimulate cognitive […]

    Reply
  7. How Going For A Walk After Meals Improves Blood Sugar says:
    June 13, 2019 at 4:48 PM

    […] diabetics, that glucose in the blood is not absorbed and utilized as it should be. The result is the same whether it’s due to insufficient insulin production or […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Join Our Community on Social Media

  • Facebook
  • Instagram
  • Twitter
  • YouTube

More to See

Three different sugar free toppings for donuts and muffins.

Pumpkin Spice Icing THREE Ways

Pumpkin Spice Latte

Low Carb Pumpkin Spice Latte

Secondary Sidebar

Recent Comments

  • Ethel Rucker on If You’re Looking To Prevent Weight Gain – Go Nuts!
  • Duane Klindworth on About Us
  • Best Low Carb Breakfast Cereal | Read the Latest World News - News World on Have A Slice — Or Two
  • Fresh Start Omaha | Breaking News, Latest News, Headlines & Videos on Ribeye with Mayonnaise Marinade
  • URL on Yes, Diabetics Can Enjoy Eating Out!

Archives

Footer

Resources

Research Finds Connection Between Diabetes & Eating Disorders

Type II Diabetes- A Growing Crisis For Children & Teens

Do You Know The Difference Between Carbs & Sugars?

Headache Pain? Fight Back With These Tips

Can Your Smartphone Be The Key To Better Blood Sugar?

Health

Top 10 Reasons to Eat Fat

50% Of American Adults Have Heart Disease – Improve Your Heart Health Now!

Probiotics, Prebiotics… What’s the Difference?

Don’t Let Fake Sugar Fool You – it’s Dangerous, Too!

Discover the Power of Fiber – A Diabetic’s Ultimate BFF!

Food Tips

Pumpkin Spice Icing THREE Ways

If You’re Looking To Prevent Weight Gain – Go Nuts!

These Colorful Foods Improve Immunity

Simple Snacks To Stabilize Blood Sugar

Which Fats Are Good & Which Should Be Avoided

USABILITY ISSUES? If you are experiencing any interface or usability issues of any kind, please call 877-438-1436 and a live human will assist you with your order.

© Copyright 2014-2023 Diabetic Kitchen. All Rights Reserved. | Our Privacy Policy | Terms of Use | Medical Disclaimer | Return Policy | Contact Us

Where Would You Like To Purchase Your Brownie Mix From?

 

Amazon.com

 

Diabetic Kitchen Store

Where Would You Like To Purchase Your Bars From?

 

Amazon.com

 

Diabetic Kitchen Store