You can effectively improve your insulin sensitivity just by avoiding some few things.
Last week I covered how saturated fat from animal sources may decrease insulin sensitivity.
We need fat. What will happen if we instead ate mono and polyunsaturated fat? That’s the type of fat we get from nuts, seeds and avocados.
Here is an example.
When study participants ate 25 g of pistachio nuts twice a day for 12 weeks, their blood glucose levels decreased, their hemoglobin A1c (a measurement of long term glucose control) decreased and even their systolic blood pressure decreased(Parham M, et al. 2014).
Not all carbohydrates are the same and will produce the same results.
You need to stay away from the high glycemic index carbohydrates. That’s the ones that will elevate your blood glucose to a high level. They require a lot of insulin to metabolize. Insulin moves the blood glucose from the blood into the cells where you can use it for energy.
Exposing your cells to high levels of insulin and glucose regularly, will with time make them less sensitive to insulin. Drinking 2 sugar sweetened beverages per day for 6 months induced features of the metabolic syndrome and fatty liver(Bray GA, Popkin BM, 2013). The metabolic syndrome is a condition which includes insulin resistance, elevated cholesterol and elevated blood pressure.
If you drink soft drinks, fruit juice or any other form of sweet beverage, do an experiment.
Stop drinking it and watch what happens.
Next week I will explain what kind of carbohydrates you can use to improve your insulin sensitivity.
Learn to Eat:Recommendations that work. This is not a regular diet program.
A lot has been written about the effect salt may have on your blood pressure, but not much has been mentioned about the topic of the reviewed research.
In this research the results of several studies which included 409,707 participants were included (Malik AH, et al. 2014). The researchers investigated how a common habit many people have may affect their blood pressure, and that habit was drinking sugar sweetened beverages.
They found that the consumption of sugar sweetened beverages were associated with higher blood pressure leading to increased incidence of hypertension.
Comparatively few people may be aware of the health hazards of sweet soft drinks. Many also still think that a glass of fruit juice is a very healthy choice, but it is actually loaded with sugar. Keep that in mind especially now when it is summer and you want to pick up something to drink.
Water is certainly the best choice, but if you want something sparkly, use carbonated water and squeeze some lemon juice in it if you want more taste.
There are two types of diabetes, type I and type II. Type I diabetes is an autoimmune disease where not enough insulin is produced. While type I diabetes can occur in adult life it is much more common to be born with this condition. Since the pancreas of people with type I diabetes is not able to produce adequate insulin it has to be supplied as a medication.
Type II diabetes is also called adult onset diabetes because it usually occurs later in life, it often does not require the supply of insulin. People with this condition are still able to produce insulin even if they may not be producing as much as they used to. The problem with type II diabetes is what is called insulin resistance. Insulin resistance means that the receptors on the cells get less responsive (less sensitive) to the insulin. The insulin is for that reason not able to transfer the blood glucose (sugar) into the cells as effectively as it used to. Genetic factors can make somebody more susceptible to this problem, but high glycemic index foods and too little physical activity are major contributors to insulin resistance. High glycemic index foods are foods that are absorbed quickly and elevates the blood glucose high.
An interesting study involving 71, 346 female nurses aged 38-63 years of age was recently published. The researchers investigated the association between fruit, vegetable and fruit juice intake and the development of type 2 diabetes (Bazzano LA, et al, 2008).
Both increased fruit and vegetable consumption was documented to be associated with a lower risk for diabetes while the consumption of fruit juice was associated with an increased risk for diabetes.
This may not be that strange since fruit juice is quite sweet. It takes a lot of fruit to make a glass of juice, you would usually not be able to eat that much fruit at one time.
Bazzano LA, et al. Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care. 2008 Jul;31(7):1311-7.