6 FOODS THAT WILL HELP YOU COMBAT THE INSULIN RESISTANCE.

Insulin is a hormone produced in the pancreas that is responsible for the glucose present in the blood
entering the cells of the muscles, fat and liver, where it is processed to give us energy.

When insulin resistance occurs, the pancreas starts producing more and more insulin to try to get the cells
to respond normally again, but this has no effect and blood sugar levels go up. Ultimately, this causes you
to gain weight and sets the body up for pre-diabetes and type 2 diabetes.

In addition, prolonged high blood sugar can damage nerves and organs, as well as if you are overweight
or obese.

1. Foods rich in fiber.

Fiber can be divided into two broad categories: soluble and insoluble.

Insoluble fiber acts primarily as a bulking agent to help stool move through the intestines.

Meanwhile, soluble fiber is responsible for many of the benefits associated with fiber, such as lowering
cholesterol and reducing appetite.

Several studies have found a link between high soluble fiber intake and increased insulin sensitivity.

Increasing soluble fiber intake increases the cells' sensitivity to insulin, which means that the pancreas
does not have to work overtime and produce more. So don't hesitate to eat more vegetables, oats,
legumes and fruits.

2. Vegetables.

Are key to fighting insulin resistance, thanks to the fact that they are rich in fiber, vitamins, minerals and
other nutrients, while not increasing blood sugar levels. Example:

· Broccoli.

· Cabbage.

· Brussels sprouts.

· Cauliflower.

· Beans.

· Asparagus.

· Spinach.
 · Tomato.

· Kale.

· Bell bell pepper.

· Carrot.

Many studies have found that following a diet rich in plant compounds is linked to increased insulin
sensitivity.

Consuming a lot of fructose for less than 60 days increased hepatic insulin resistance, regardless of total
caloric intake.

Foods containing a lot of added sugar are also high in fructose. This includes sweets, sugary drinks,
cakes, cookies and desserts.

3. Fruits.

Fruits are a much healthier alternative if you want a snack, but remember to consume them in moderation.
Your best choices are:

· Plum.

· Peach.

· Red fruits.

· Apple.

· Banana, when still green.

· Grapes.

When including fruit in your diet, eat normal portion sizes and limit your intake to one piece per meal,
and no more than 2 servings per day.

4. Whole grains cereals.

If you suffer from insulin resistance, do not hesitate to consume more whole grains, such as:

· Brown rice.

· Oatmeal.

· Bulgur.

· Farro.

· Quinoa.
5. Legumes.

It's time to put a pot of beans on the stove, because legumes have many health benefits. It is worth
mentioning that this type of food increases blood sugar levels very slowly and they are an excellent
source of fiber.

6. Chicken and fish.

Protein consumption is essential for the human body, but if you suffer from insulin resistance, you should
take some things into account before cooking.

· Chicken: If you prefer chicken, just remove the skin, since it contains a lot of fat. You can opt for
chicken breast or turkey.

· Fish: Take advantage of the many benefits of fish and include tuna, salmon and sardines in your
meals.

EXTRA~

7. Foods rich in good fats.

Give an extra touch of flavor to your dishes and take advantage of the nutrients provided by foods, such
as:

· Olives.

· Avocado.

· Flaxseed.

· Walnuts and almonds.

· Seeds.

8. Spices.

According to experts in this case, spices and herbs such as "fenugreek, turmeric, ginger and garlic have
obtained very promising results in increasing insulin sensitivity".

As if that were not enough, cinnamon also falls into this category, since it "reduces blood sugar levels
and increases insulin sensitivity".

9. Green tea.

Experts recommend consuming green tea if you have insulin resistance, as it reduces sugar levels and
increases the sensitivity of cells to insulin.

10. Apple cider vinegar.

Although not the most appetizing food, apple cider vinegar can be an important ally if you suffer from
insulin resistance, as it increases insulin sensitivity by reducing sugar levels and improves insulin
effectiveness.

One study found that consumption of apple cider vinegar increased insulin sensitivity by 34 percent
during a high-carbohydrate meal in people who were insulin resistant and by 19 percent in people with
type 2 diabetes.

11. Dairy.

Dairy provides the calcium you need to help promote strong teeth and bones. Choose low-fat,
unsweetened milk and yogurt. Skip whole milk and whole yogurts because a high intake of saturated fats,
found in animal fats, has been linked to insulin resistance.

If you are lactose intolerant, try an alternative to unsweetened milk such as fortified soy milk or lactose-
free cow's milk options. Rice and almond milk are also alternative options to milk, but have very little
protein or nutritional value.

12. Healthy fats.

Choose healthy unsaturated fat sources. These fats can slow digestion and provide essential fatty acids.

Nuts, seeds and nut and seed butters offer you:

· healthy fats.

· magnesium.

· protein.

· fiber.

Nuts and seeds are also low in carbohydrates, which will benefit anyone trying to control blood sugar.

Heart-healthy omega-3 fatty acids are also found in some nuts and seeds such as flaxseeds and walnuts.
But, be careful. Nuts, while very healthy, are also high in calories.

Moral: To reduce insulin resistance, reduce the intake of sugar and carbohydrates, which are converted
into glucose.

Importantly, studies also show that any diet that causes weight loss can reduce insulin resistance and
improve insulin sensitivity - at least for a time.

And the reverse is also true. Any diet that causes rapid weight gain, such as when a high-carbohydrate,
high-fat, high-calorie diet (sometimes referred to as over-nutrition) is consumed, can cause insulin
resistance within days, even among healthy young people.

Three other areas of research have explored the possibility that specific diets decrease insulin resistance:
· increased fiber intake.

· eating low glycemic index foods.

· lowering fat intake.