By reducing insulin resistance we can better control our overweight and also avoid other complications and possible type-2 diabetes, find out what foods can help you keep your insulin levels under control.
The influence of hormones not only affects the amount of body fat you have but also where it accumulates. Too much insulin not only encourages the body to store unused glucose as fat but also blocks the use of stored fat as a source of energy, something that ends up impacting on the accumulation of fat in the body. So you can understand it, to keep the line is very important to control insulin levels.
How to Reduce Insulin Resistance to Control Your Overweight
These foods can help improve insulin sensitivity and lower blood sugar, achieving a more balanced weight, at least in this regard, unless there are other causes for being overweight.
According to a study published in the Journal of Nutrition, a daily dose of bioactive ingredients present in blueberries also increases insulin sensitivity and may reduce the risk of developing diabetes in individuals at risk.
The researchers found that obese, non-diabetic and insulin resistance participants who received a cranberry shake daily for six weeks experienced a 22 percent change in insulin sensitivity.
Add cinnamon to your shakes
A research group in Beltsville at the Human Nutrition Research Center found that cinnamon can reduce blood sugar, reduce total cholesterol and LDL in subjects with type-2 diabetes after only 40 days of consumption of one to six grams of cinnamon at day.
Take vitamin D
The sunshine vitamin can help boost your hormones. A study published in the British Journal of Nutrition showed that women who received a daily dose of 4,000 IU of vitamin D3 had improvements in their insulin resistance after six months of supplementation.
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Try to take advantage of the first hours of the day to produce vitamin D directly from its natural source, which is the sun and avoid exposure to UV rays.
Add pistachios to your diet
Adding pistachios to the diet can help you avoid the risk of type 2 diabetes. Reducing the risk of developing type-2 diabetes was 30 percent lower in people who eat nuts five or more times per week and 20 percent lower in those who consume nuts from one to four times a week compared to those who almost never ate nuts.
A study published in the journal Diabetes Care also found that consumption of pistachios can decrease insulin resistance for four months and may protect against type-2 diabetes. Other studies have shown similar results for many types of nuts and peanut butter. The nuts that you can take into account are: almonds, walnuts, hazelnuts, pistachios, these are a source of healthy fat that you can incorporate every day.
Taking zinc supplements
Zinc is necessary for the activity of more than 300 enzymes in the body; it is also one of the most common mineral deficiencies found today in patients around the world. In fact, according to a study published by the American Physiological Society, rats fed a zinc-deficient diet demonstrated peripheral insulin resistance in as little as five weeks of feeding.
Keeping you inactive can lead to serious problems in the long and short term, as well as making you feel low-spirited and lethargic. Now add to all of the above that you will also have a dramatic effect on insulin sensitivity. A small study with 12 participants led participants aged 20-35 to perform about 13,000 steps per day on average and then reduced their activity to 4,319 steps per day (measured by a pedometer and confirmed with an accelerometer).
This simple change resulted in a 30 percent drop in insulin sensitivity and a reduction in post-meal glucose response. Other studies have shown that only one high-intensity exercise session can improve insulin sensitivity in healthy adults and those with type-2 diabetes.
Researchers have found that cherries have significant health benefits, including reduced belly fat. In the study, rats that consumed sour cherry powder in their diet for eight weeks showed better glucose tolerance and reduced insulin.
As an added factor, these berries are rich in melatonin and can improve the quality of sleep as well. Add to your smoothies or enjoy a snack with 1/2 cup of Greek yogurt, 1/4 cup of cherries and a tablespoon of mixed nuts can be a great alternative.