8 food tips that can help control insulin resistance
8 food tips that can help control insulin resistance
Our body comprises numerous glands and hormones, and when the balance of these hormones deteriorates, it can lead to various health issues. Insulin is one such hormone vital for regulating blood sugar levels. An imbalance in insulin levels results in elevated blood glucose levels, leading to conditions such as diabetes, pre-diabetes, and type-2 diabetes, collectively known as Insulin Resistance (IR). This condition arises when the body fails to produce adequate insulin as needed. Factors like diet, cholesterol levels, thyroid function, and blood pressure can contribute to insulin resistance. It’s a perilous condition that, if left unchecked, can escalate into more severe health complications. Here’s a list of some important food tips that can help you control Insulin Resistance.
Fenugreek and coriander waterAs per various dietitians and nutritionists, one should start the day with fenugreek and coriander seed water, as it keeps insulin resistance under control. For this, add 1/2 teaspoon fenugreek seeds and 1 teaspoon coriander seeds in a glass of water and boil it. Later, filter this water and drink it lukewarm on an empty stomach. Drinking this drink keeps blood sugar under control.
Amla and Aloe Vera Juice
Amla and aloe vera are very beneficial in controlling insulin resistance. These contain abundant amounts of Vitamin C. The nutrients in Amla and Aloe Vera increase the production of insulin by stimulating the activity of the pancreas gland. This also increases blood glucose absorption in the body.
Right way to eat meals
Nutritionists agree that adjusting the order of eating also helps in controlling insulin resistance. According to experts, the order of nutrients should be fibre, protein and then carbohydrates. This means, one should always consume fibre first thing in the morning, then take protein and lastly, the carbs.
Protein-rich food
According to the NCBI report, consuming protein-rich foods keeps insulin resistance under control. For this, you can make eggs, chicken, almonds and dry nuts a part of your diet. A protein-rich diet does not mean that you eat everything together. You can eat protein-rich items in pieces several times a day and control blood sugar.
Cinnamon water
The experts also believe that cinnamon water can be very crucial in controlling Insulin Resistance. Cinnamon contains anti-inflammatory properties, which help control the blood sugar of the body. Drinking cinnamon water immediately after eating food keeps insulin under control.
Bitter gourd juice
Bitter gourd juice is renowned for its ability to aid in insulin resistance. Rich in compounds like charantin, polypeptide-p, and vicine, bitter gourd helps regulate blood sugar levels by increasing insulin secretion, improving glucose utilisation, and reducing insulin resistance. The nutritionist advise that one should consume bitter gourd juice in the evening to reduce blood sugar spikes after eating.
Walking after dinner
Walking for 10 to 15 minutes after dinner keeps insulin resistance under control. According to health experts, it is not necessary that you go for a walk in the park after dinner. For this, one can also walk on the lawn or even in their own bedroom.
Drink enough water
Dehydration can also upset the balance of insulin resistance in the body. Therefore, as far as possible, drink at least 3 liters of water a day.
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