Insulin resistance has become a leading health concern in the lives of many. The over-consumption of processed foods that are high in simple sugars and saturated fats are to blame. When you eat this way on a regular basis, consistent blood sugar spikes put stress on the pancreas which over time can lead to insulin resistance. This increases your risk of developing type 2 diabetes.
When you eat a diet high in processed, sugary foods, you may feel fine for a while. Eventually over time though, you’ll begin to see changes in the way your body functions. Notice if you experience any of the following side effects.
Side Effects of Excess Sugar & Stress
-Fatigue, weakness, or shakiness following a meal
-Emotional eating
-Sugar cravings and uncontrollable hunger
-A slowly expanding waistline
-Late night snacking
-Inability to lose weight
If that list sounds familiar to you, it’s worth taking a closer look at the ingredient lists of the foods you buy. Look at how much sugar and saturated fats you’re consuming. Make an appointment with your doctor to get a full blood workup and compare your blood levels with the average ranges listed. I keep copies of my blood work so I can compare where I’m at each year. Once you’ve done that, see if you have any early signs of insulin resistance.
Signs of Early Insulin Resistance
-A growing waistline
-Increasing fatigue following a high-glycemic meal or snack
-Heartburn
-Menstrual irregularities/PCOS
-Hypoglycemia
-Increased triglycerides
-Low LDL cholesterol
-Slow weight gain with no change in diet
Knowledge when used is power. Your body can heal itself when given the proper foods, exercise, rest, and love.
How to turn it around
Research shows that making specific changes to your diet and increasing physical exercise can delay or stop the onset of insulin resistance. Consider making the following changes to your diet if you are at risk:
Choose Low Glycemic Carbohydrates
Think colorful vegetables and whole grains. Ditch white flour, refined sugar and find sweetness from whole fruit.
Increase Healthy Fiber Intake
As you eat produce and whole grains, you gain a lot of healthy fiber that isn’t found in processed foods. This allows for the slower absorption of naturally occuring sugars and slower rise of insulin levels. Your pancreas will thank you!
Add Healthy Fats
Studies show that healthy fats improve serum lipid levels and the absorption of sugars. Enjoy olive oil, avocados, nuts and seeds instead of saturated fats.
Drink More Water
Sugary drinks are a huge part of the insulin resistance and obesity epidemics. The main ingredient in these beverages is inexpensive, abundant, high fructose corn syrup. Aim to eat your calories and instead drink clear, filtered water. Water is especially helpful in moving fiber through the body and harmful toxins with it. You’ll notice your energy levels increase too!
Consume Adequate Lean or Plant Protein
Protein is shown to regulate blood sugar levels and they’re helpful in preserving muscle and bone mass, which may be decreased in people with insulin resistance. Try chicken, wild fish, beans and legumes.
Eat At Regular Intervals
Eating every 3-4 hours, even if it’s a small meal, is better for your blood sugar than if you eat two large meals a day. You can also be easily tempted to overeat the wrong foods when you’re really hungry. When you eat regularly through the day, you’ll be less likely to eat late at night.
I’d love to hear from you now: What are your favorite whole foods to snack on? Tell me in the comments!
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Blessings,
Sheila
