1. Get more sleep
A lack of sleep can increase insulin resistance. Getting more sleep can help reverse its effects.
2. Exercise more / less sitting time
Working out for half an hour 3–5 days per week can help promote an immediate increase in insulin sensitivity.
3. Reduce stress
Constant stress keeps your stress hormone (cortisol) levels high, stimulating nutrient breakdown and increasing blood sugar.
Studies have found that high levels of stress hormones also reduce insulin sensitivity.
4. Lose weight if overweight
This may be the most important thing you can do to improve insulin sensitivity. As your fat cells get smaller, they become more sensitive to insulin.
5. Take care of your diet
A. Food to avoid or cut down:
a. Carbohydrates
Reducing your carb intake could help increase insulin sensitivity because high carb eating patterns tend to lead to spikes in blood sugar.
Eating smaller portions of carbs regularly throughout the day provides the body with less sugar at each meal, making insulin’s job easier.
b. Saturated and trans fats
Saturated and trans fats can lead to inflammation and interfere with insulin sensitivity.
Foods low in these fats help reduce the risk of insulin resistance and associated health issues.
Examples of food low in trans fats
(i) Low-Fat Dairy: Low-fat milk and yogurt.
(ii) Lean Proteins: Skinless poultry, lean cuts of beef or pork.
(iii) Healthy Oils: Olive oil, avocado oil.
B. Food to eat:
1. Should contain
a. The necessary minerals: magnesium and chromium.
(i) Magnesium plays a role in insulin sensitivity by helping insulin receptors function properly.
Examples :
Foods rich in magnesium include spinach, almonds, black beans, and whole grains.
(ii) Chromium is best known for its ability to increase insulin sensitivity. Read about chromium here.
Examples :
Chromium Sources: Broccoli, whole grains (brown rice. barley, quinoa) , lean meats.
b. Soluble fibre:
Soluble fiber slows down the absorption of glucose, which helps stabilize blood sugar levels. It also promotes a feeling of fullness.
Examples :
Oats, legumes (beans, lentils), fruits (apples, citrus fruits), and vegetables (carrots, broccoli) are good sources.
c. Low GI (Glycemic Index):
Low-GI foods release glucose into the bloodstream slowly, preventing rapid spikes in blood sugar.
Examples :
Non-starchy vegetables, whole grains (quinoa, barley), and sweet potatoes are examples of low-GI foods.
d. Omega-3 fatty acids :
Omega-3 fatty acids have anti-inflammatory effects and can improve insulin sensitivity.
Examples :
Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts are rich in omega-3s.
e. Antioxidants (e.g., Vitamin C and E):
Antioxidants combat oxidative stress and inflammation, both of which contribute to insulin resistance. They help protect cells from damage and improve overall metabolic health.
Examples:
(i) Berries: Blueberries, strawberries, and raspberries are rich in vitamin C and antioxidants.
(ii) Nuts and Seeds: Almonds (rich in vitamin E), sunflower seeds.
(iii) Leafy Greens: Spinach, kale (rich in various antioxidants).
f. Adequate in Essential Vitamins (e.g., Vitamin D ):
Essential vitamins and minerals are crucial for insulin signaling and glucose metabolism. Deficiencies in these nutrients can lead to insulin resistance.
Examples:
(i) Vitamin D Sources: Fatty fish (salmon, mackerel), fortified dairy products, and sunlight exposure (for natural synthesis).
2. Other types of food
a. Herbs and spices
Herbs and spices including fenugreek, turmeric, ginger, cinnamon and garlic have shown promising results in increasing insulin sensitivity.
Other herbs that may have this effect include basil, parsley, cumin, oregano and rosemary.
b. Green tea
Several studies have found that drinking green tea can help increase insulin sensitivity and reduce blood sugar
These beneficial effects of green tea could be due to its powerful antioxidant epigallocatechin gallate (EGCG), which helps increase insulin sensitivity.
c. Apple cider vinegar
Vinegar could help increase insulin sensitivity by reducing blood sugar and improving the effectiveness of insulin.
It also appears to delay the stomach from releasing food into the intestines, giving the body more time to absorb sugar into the bloodstream
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