@adequatebites

1 month ago

1. Don't Cut Healthy Carbs
Healthy carbohydrates, such as whole grains, fruits, and vegetables, are essential for maintaining good insulin sensitivity. These carbs are rich in fiber, vitamins, and minerals that help regulate blood sugar levels and improve insulin response. When you cut out carbs completely, your body might forget how to process carbs and tends to depend on high fat foods which impacts insulin sensitivity

2. Lower Fat Intake (Specifically, Saturated and Trans Fats)
Consuming high amounts of saturated (found in red meat, full-fat dairy, processed meats) and trans fats (found in processed snacks, fried foods, baked goods) can worsen insulin resistance. Replace instead with healthier fats (monounsaturated fats: avocados, nuts, olive oil and polyunsaturated fats: fatty fish, flaxseeds, chia seeds)

3. Eat the Adequate Amount of Fiber
Adequate fiber intake improves insulin sensitivity by slowing down carbohydrate digestion and absorption, increasing feelings of fullness and reducing cravings, supporting the growth of beneficial gut bacteria. Aim for 25-30 grams of fiber per day from fruits, vegetables, legumes, whole grains.

4. Increase Muscle Mass
Resistance training to build muscle mass improves insulin sensitivity by, increasing glucose uptake in muscles, enhancing insulin signaling pathways, reducing inflammation and oxidative stress. Aim to incorporating exercises that target major muscle groups (legs, hips, back, chest, shoulders)

Remember, consult with a registered dietitian to develop a personalized plan for improving insulin sensitivity.

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