Some foods are bad for insulin resistance and make insulin resistance worse, and some foods are good for insulin resistance improving insulin sensitivity. These are the 9 best foods you can eat if you want to reverse insulin resistance! 𝗖𝗟𝗜𝗖𝗞 𝗧𝗢 𝗥𝗘𝗔𝗗 𝗠𝗢𝗥𝗘 ↓
In today’s video we’re going to be going over the nine best foods you can eat to reverse insulin common but also goes largely undiagnosed until it’s progressed to pre-diabetes or type 2 diabetes and this is because doctors do not fasting glucose which is helpful but it doesn’t tell us a lot about insulin resistance
In the early stages when we’re in the early stages of insulin resistance there is enough insulin being pumped out to deal with the excess glucose so your blood sugar will look normal but your insulin will be elevated signs who are insulin resistant include skin tags on your neck and armpits high blood pressure and
Excess abdominal fat these are all really strong indicators of insulin resistance even if you have normal fasting blood sugar now when it comes to reversing insulin resistance the key is to keep your insulin low you do this by reducing your need for insulin by choosing foods that don’t require a lot of insulin to process
Now i’m not going to get too into the cause of insulin resistance today i do have a whole video on the cause of it which i will link above if you want to check that out afterwards but anyways if you would like to know the nine best foods you can hello guys and welcome back to my channel if you’re new here my name is
Kait and i am a certified health and nutrition coach i post videos twice a week here on youtube about insulin resistance blood sugar management weight loss sleep and more so if you want to take control of your metabolic health make sure to click that subscribe button and you can also find me on tick tock and
Instagram where i shoot new posts every single day number one eggs eggs are one resistance and i’m specifically talking about the whole egg not only are eggs rich in protein and fat which have a minimal impact on insulin they are also super nutrient dense packed with fat soluble vitamins and other micronutrients
Eggs and about dietary cholesterol because this is something i’m asked about all the time if you’re worried about dietary cholesterol don’t be our blood cholesterol and the recommendation guidelines removed it as a nutrient of concern in 2015. number two avocado avocados are another food that is great for insulin
Resistance they’re high in fat and they’re also high in fiber which makes the blood sugar and insulin response to them in the electrolyte potassium they contain more potassium than bananas gram for gram potassium plays a role in influencing the pancreas and the release of insulin lack of potassium is thought
To lead to a reduction in insulin secretion and impaired glucose tolerance one study done on almost 5 000 people over 30 years showed that 373 of the participants developed type 2 diabetes and that the potassium intake of these individuals data to draw any definite conclusions but it is interesting to note number
Three oily fish cold water oily fish such as salmon sardine herring mackerel and anchovies are also great for insulin resistance these type of fish are extremely high in omega-3 and omega-3 in its most bioavailable form the type of omega-3 found in chia seeds and flax seeds is ala and needs to be converted by the
Body to dha and epa which is the beneficial form however the human body is not great at converting ala to dha and epa it only has the ability to convert 10 max and if ala isn’t converted it’s just treated like any other fatty acid and doesn’t have the additional benefits you often hear about one of which is improving
Insulin sensitivity number four berries berries are among the types of fruit that are lowest in sugar because of this strawberries blueberries blackberries raspberries all have a minimal impact on blood sugar and insulin number five red meat now red meat gets a lot of hate and a lot of undeserved hate a lot of
People think it is unhealthy and especially when compared to other types of meat such as chicken but this is nonsense beef and other types of red meat actually have nutrients that can directly of which being stearic acid stearic acid is a type of fat that is rich in beef fat and has properties that protect against insulin
Resistance supplements before they are often touted as being beneficial for weight loss but you can get this nutrient directly from food such as red meat non-starchy vegetables such as broccoli cauliflower and cucumber are low in carbohydrates they have a minimal impact on blood sugar and a minimal impact
On insulin making them ideal for insulin resistance number seven olive oil so next up we have olive oil olive oil is one of the healthiest oils you can consume and i especially recommend it as an alternative to vegetable oil now when i say vegetable oil i am referring to canola oil soybean oil corn oil sunflower oil
Grapeseed oil rice bran oil and safflower oil from vegetables they come from seeds these types of oils are high in polyunsaturated fat and omega-6 which can be inflammatory for the body olive oil instead use it for low temperature cooking or have it fresh such as on salads or on other foods and forget the vegetable
Oil cut it out of your diet entirely number eight apple cider vinegar now if you’ve watched any me talk about apple cider vinegar before reversing insulin resistance taking a tablespoon lowers the blood sugar and insulin response to that meal so especially if you’re having a meal that has a few more
Carbohydrates taking apple cider vinegar before can help to make that meal more insulin friendly number nine beef tallow and this is the final food we’re going to talk about today beef tala beef tallow is made from rendering the fat of beef and this is the best fat to use for high heat cooking the reason i included
Beef tallow on this list is because of the high amount of stearic acid it contains which you’ll remember resistance earlier now you’ll also remember that when i mentioned olive oil i said to use it fresh or to use it for low temperature cooking and that is because the type of fat that mainly makes up olive
Oil is not as heat stable as the type of fat that is in beef tallow if you heat it too much you run the risk of it oxidizing and that’s not ideal that is one of the reasons why i don’t recommend vegetable oil it has an even lower point at which it oxidizes when you heat it so vegetable oils down here olive oils here and
Beef towels here wouldn’t use it for anything above low temperature cooking and those are the nine best foods you can eat to reverse insulin resistance so to recap number one eggs number two avocado number three oily fish number four berries number five red meat number six non-starchy vegetables number seven
Olive oil number eight apple cider vinegar and number nine beef tallow let me know in the comment section down below how many of these foods you already eat and if you’re not already make sure to click that subscribe button so you a week tons of videos on insulin resistance feeling overwhelmed and kind of confused
About it enjoy this video you might also enjoy my video check it out here if you want to catch up on my most recent upload you can find it here and if you want to check out my keto diet and carnivore diet coaching programs you can find them here thanks guys i’ll see you next time bye
Transcribed from video
9 Best Foods For Insulin Resistance! By Health Coach Kait