Must Known Tips About Insulin Resistance Diet Plans And Gestational Diabetes Diet
Insulin resistance syndrome also referred to as Metabolic Syndrome is associated with reduced insulin sensitivity. It is linked to elevated blood sugar levels, lower energy levels, weight gain especially abdominal weight gain and frequent symptoms associated with hypoglycemia.
An insulin resistance diet plan helps in the management of the most severe forms of insulin resistance and can aid in re-establishment of normal insulin sensitivity within three to four months.
The diet also provides essential vitamins and minerals required for maintaining other metabolic and developmental functions.
An insulin resistance diet plan focuses on a low intake of carbohydrates along with moderate intake of fats and proteins. The dediet plan focuses on reducing the intake of refined and synthetic food products and concurrently increasing the intake of real foods which include fresh fruits, fresh vegetables and whole grains.
A well-designed insulin resistance diet plans can aid in restoring insulin sensitivity within a couple of months, however, individuals having severe insulin resistance or obese individuals tend to take longer to show an improvement. A well-designed insulin resistance plan can help in improving blood sugar levels, enhancing energy levels, aid in weight loss, reducing craving for carbohydrates and fats and also help in preventing the abnormal spikes and falls in blood sugar levels which may result in hypoglycemic attacks.
List Of Foods For Insulin Resistance Diet
An insulin resistance diet plan attempts to reduce the intake of ‘bad carbohydrates’ and consequently increase the intake of ‘good carbohydrates’. Some essential considerations for an Insulin resistance diabetes diet plan includes:
- Reduce the intake of simple sugar carbohydrates which are found commonly in refined sugar, sweets, candy, pastries, honey, commercially prepared fruit juices, soda and alcoholic beverages. These foods have a high glycemic index which in turns results in sudden elevation of insulin levels further aggravating insulin resistance.
- Grain products like pasta, cornbread, popcorn, crackers or refined grains like white flour, white rice, etc. should be avoided.
- Whole grains should be taken but only in limited and small quantities. Potatoes should be avoided.
- Small amount of fruits especially berries are very beneficial and avoid dry fruits.
- Non starchy vegetables include fresh vegetables are very beneficial. Avoid frozen or refined food products including tomato sauce and canned tomatoes.
- Legumes like soy, peanuts, beans and peas are low in glycemic index and are considered very beneficial.
Insulin Resistance Diet Menu Recipes
Sticky chicken is considered to be a low carbohydrate diet which also provides moderate amounts of proteins. It is a typical form of roasted chicken but is very healthy. The direction for preparation of this recipe is as follows:
- Take a small bowl and add one teaspoon of spices including salt, pepper, onion powder, black pepper, garlic powder and thyme. Add two teaspoons of paprika.
- Remove the giblets from the chicken and clean the cavity well.
- Now add the spice mixture to the chicken both from inside and outside, so that it is evenly distributed. Refrigerate this overnight after packing it in a plastic bag.
- When ready to roast add one cup of freshly chopped onions to the chicken and bake it at 250 degree Fahrenheit for about five hours.
The pan juices will caramelize on the bottom and turn the chicken golden brown in color. Let the roasted chicken rest for ten minutes before consuming it.
Foods That Lower Blood Sugar: Natural Remedies To Reduce It
Diabetes is a condition which is commonly associated with elevated levels of sugar in the blood. Dietary regulations can help patients suffering from diabetes to lower the blood sugar levels naturally. Elevated levels of blood sugar are often associated with increased risk of developing cardiovascular disorders and rapid spread of infections and delayed healing of wounds. Controlling blood sugar naturally is beneficial in the management of diabetes and complications associated with it.
There are certain foods that help in reducing the blood sugar levels and reduce the risk of developing type 2 diabetes in adults.
These foods either act on enhancing the production or sensitivity of insulin which in turn increases the absorption of glucose from the blood or hasten the burn down of glucose in the cellular tissue.
What Foods Lower Blood Sugar Levels?
- Regular consumption of green tea has been found to be beneficial in lower blood sugar levels and also preventing atherosclerosis and heart disorders.
- Green tea contains various antioxidants and catachien which is considered to have a potent action on reducing blood sugar levels. One cup of green tea can lower the blood sugar levels by as much as twenty points.
- Decaf coffee is also considered beneficial. Caffeine tends to have detrimental effect on the blood sugar levels however some other components in coffee can actually help in reducing blood sugar levels, as per a study conducted in Japan
- Cinnamon is considered to have potential properties in reducing blood sugar levels. A tea spoon of cinnamon can reduce blood sugar levels considerably and is also recommended by the American Medical Association for the control of diabetes.
- Red wine is considered potentially beneficial in lower blood sugar levels. Studies have shown that red wine helps in promoting the absorption of glucose by the cells and in turn aids in reducing blood sugar levels. However caution is required and excessive consumption can result in liver damage.
How To Reduce Blood Sugar Levels Naturally?
There are certain factors that may result in aiding lowering blood sugar levels naturally. These include the following:
- Regular exercise helps lower blood sugar levels naturally. Regular exercise for about twenty minutes each day can in turn enhance the body’s metabolism and increase the requirement of glucose by the body cells which in turn can help in burn down of fats and enhance metabolism of glucose.
- Getting adequate sleep is essential. A sleep of about seven to eight hours a day is crucial and enhances the normal functioning of the pituitary gland, which in turn controls the functions of all the other glands including the pancreas. A good sleep also helps reduce physical and psychological stress which in turn enhances the production of hormones by the endocrinal glands.
- Regular meditation and yoga are beneficial in distressing and help in improving blood sugar levels naturally.
- Avoid foods that are high in glycemic content instead opt for foods that are high in fiber content. Increase the intake of fruits, vegetables, whole wheat, oats and cereals. Reduce the intake of refined flour, processed food, aerated drinks and high fat products.