Insulin Sensitivity vs Insulin Resistance

Thank you for all of your input in last week's survey around what you're looking for here.  It was interesting that opinions were split down the middle, so I'm going to email every other week, but feel free to file away and read later.  

January is about food and timing:

Eating smaller meals or just healthy snacks every three to four hours all day long helps to maintain a steady blood sugar level - - > how long have we been hearing this?  

I'm thinking at least 8 years.

IMO this is a bad idea.  To eat small meals all day that is.  Steady blood sugar is ideal, but eating all day does not = steady blood sugar.  

Here's why...

↝ Every time we eat our blood sugar (postprandial) increases.  The amount of glucose in the food affects the level of increase and this is 100% individual, based on insulin sensitivity.

↝ When you eat something sugary, your body releases insulin to help bring down glucose levels in your blood.

↝ ↝ When you’re insulin sensitive you don’t have sugar crashes, you can eat more deeply satisfying food without gaining weight, and your whole body functions better.

↝ Insulin resistance occurs when your body needs more and more insulin to bring down blood sugar levels – and if left unchecked long enough, this leads to diabetes.

When your blood sugar is level all day, you will feel less crankiness and irritability. This is just one of the reasons reducing PMS & menstrual cramps is not magic…. It’s SCIENCE! 

No matter where you are in your health today, you can always work to improve your insulin sensitivity. If you’ve gotten to the point where you became so insulin resistant you’ve developed type 2 diabetes, it is possible to reverse this.

Some of the best things you can do to increase your insulin sensitivity and reverse insulin resistance include:

  • Lower complex carbs -

  • Intermittent fasting

  • Eliminate sugar and refined carbs

  • Increase healthy fat intake

  • Increase movement, especially strength training

  • Eat low glycemic foods

  • Get better sleep 

    • (blood sugar increases when we don't sleep - tired = sugar cravings)

  • Reduce stress

  • Eat insulin sensitivity boosting foods – These work primarily through healing the gut, improving absorption, and reducing free sugar in the blood.

    • Vinegar

    • Soluble fiber

    • Sauerkraut

    • Nuts

    • Turmeric

    • Ginger

    • Fenugreek seeds

    • Cinnamon

    • Garlic

    • Green tea

  • Make sure you’re getting enough magnesium –  Your body needs enough magnesium for insulin signaling. This is the number one supplement I recommend to people showing signs of insulin resistance.

Add other supplements that improve insulin sensitivity – Other beneficial supplements include:

  • Zinc

  • Berberine

  • Resveratrol

I believe taking the necessary steps to become more insulin sensitive is one of the best things you can do for your health today. The benefits of insulin sensitivity are endless and your whole body will look and feel better!

SupplementsMissy Bane