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Can I reverse insulin resistance with a low glycemic diet? 

October 18, 2021

About 1 in every 3 adults and 1 in every 5 children have been diagnosed with insulin resistance which is a pre-diabetes indicator. Most people who have insulin resistance will be diagnosed with diabetes (Type 2) in the following 5-10 years. You can reverse insulin resistance with some lifestyle changes including following a low glycemic diet. Let's break it down.

What is insulin resistance?

First, what exactly is insulin resistance? Insulin is a hormone that is produced in the pancreas that helps supply the body's muscles and tissues with the right balance of glucose (sugar). When the cells in your body begin to ignore the signal that insulin sends to remove excess sugar from the bloodstream, this is called insulin resistance. This high blood sugar, called hyperglycemia, can result in diabetes and can damage the vessels that supply blood to vital organs.  Hyperglycemia increases the risk of heart disease and stroke, kidney disease, vision, and nerve problems. 

Reversing insulin resistance

1) Eat complex carbohydrates - including low-glycemic foods - that take longer for your body to break down, which means the carbs absorb much slower, keeping blood sugar levels steady. Foods with complex carbs also make you feel fuller longer which may help with weight loss and appetite control. Go HERE for a list of foods and their glycemic index ratings plus extra info on low glycemic foods. 

2) Eliminate simple carbs. Avoid soft drinks, cakes, candies, and foods with added sugars and sweeteners. It is very helpful to read food labels. Most processed foods and sweets tend to be loaded with added sugars. Fifty50 Foods makes great-tasting foods, like Peanut Butter, with zero added sugar. 

3) Eat more fiber. Many scientific studies have shown that eating more soluble fiber along with whole grains and complex carbs is the key to reducing your risk of Type 2 diabetes. Here is a list of soluble fibers that you should add to your diet regularly: 

Black beans
Sweet Potatoes
Lima beans
and MORE!

4) Increase your activity. Pick something you enjoy doing and do it at least 3 times a week. A recent study showed that 2.5 hours of brisk walking each week could change your life if you are currently low-active.

Posted: 10/18/2021 7:24:38 PM by Julie Frost | with 295 comments