Foods to eat if you have insulin resistance

October 11, 2023

If you're looking for ways to lead a healthy life with insulin resistance, you're in the right place. With the amount of processed foods that are readily available, unhealthy eating habits can easily become a part of our daily routine. But don't worry, we're here to help guide you towards a healthier lifestyle. In this article, we list out top five delicious and nutritious foods and drinks that can support you if you suffer with insulin resistance. So let's start with number one:

Related article: Top 10 foods to naturally lower blood sugar

Cruciferous Vegetables

Did you know that cruciferous vegetables got their name from the Latin word for crucifix? These veggies are called that because their blossoms resemble a cross! The cruciferous family includes popular veggies like broccoli, cabbage, cauliflower, kale, radish, and turnip. Some of the lesser-known ones are bok choy, collard greens, and wasabi. You might also hear people call this group of veggies "brassicas".

Cruciferous vegetables are veggies packed with a rich source of isothiocyanates, which are known to help regulate blood sugar levels and improve how your body uses insulin, which is important for good health.

These veggies are also packed with nutrients like vitamins A, C, E, and K and folic acid, calcium, magnesium, potassium, and fibre.

Related recipe: Fish Dumpling and Bok Choy Soup

Fermented Kimchi

Kimchi is a tasty and healthy dish that offers many benefits for your body. It contains helpful bacteria called probiotics, which can improve your gut health. Eating kimchi has also been shown to lower cholesterol and blood sugar levels. This is due to the presence of selenium and allicin, which are also found in garlic - a key ingredient in kimchi.

A lot of store-bought kimchi contains added sugar, so make sure to read the ingredients list before purchasing!

Another fermented food to include is sauerkraut.

Avocados

Avocados contain monounsaturated fats (healthy fats) that can help your body use insulin better. Plus, a single avocado has a lot of fibre, which can help keep your blood sugar levels from going too high after a meal.

Related recipe: Avocado Crackers

Foods rich in magnesium

Magnesium is an essential mineral that our body requires to function properly. It plays a crucial role in regulating the amount of sugar in our bloodstream. We can obtain magnesium by consuming foods such as spinach, pumpkin seeds, and almonds. Having sufficient magnesium levels in our body can improve insulin efficiency, making it easier to maintain stable blood sugar levels, especially for individuals who struggle with insulin.

Related recipe: Almond and Chia Bircher

Lean proteins

Choose healthier protein sources like chicken, turkey, fish, tofu, eggs, and legumes. These foods can help keep your blood sugar levels stable and provide essential nutrients for your body.

Eating lean proteins is a good idea if you want to manage your blood sugar levels and improve your body's response to insulin. These proteins have several benefits that help your body use insulin better and keep your blood sugar levels stable.

Healthy fats

Add healthy fats such as nuts, seeds, olive oil, and fatty fish like salmon and mackerel, to your diet. These foods can help improve insulin sensitivity and manage blood sugar levels.

Related recipe: Healthy Salmon Poke Bowl

Herbs and spices

Incorporate herbs and spices like cinnamon, turmeric, ginger, garlic, and oregano, which have been found to have beneficial effects on blood sugar control.

Green tea

Drinking green tea has been associated with improved insulin sensitivity and reduced risk of type 2 diabetes.

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