If you have been diagnosed as having insulin resistance, your body has impaired insulin sensitivity and has built up a tolerance to insulin, making this important hormone, less effective and struggle to do its job properly. But have no fear, if you are insulin resistant you can reverse it! The best way to reverse insulin resistance is through your diet. So here are some food items that you will need to cut immediately to improve your insulin sensitivity.
1. Refined Sugar. Everything breaks down in the body into sugars so if you're consuming foods that have pure sugar in it, you are going to spike your blood sugar levels immediately. That is what you want to avoid. Try natural sweeteners like stevia instead.
2. White Bread and flours. There's not a whole lot nutritional value in white bread and flours because they have been bleached and stripped of all their nutrients. If you can't just walk away from bread, try multigrain or whole-grain bread, or ones that are higher in protein and fiber.
3. Potatoes. As Americans, we love potatoes and they tend to be a dinner staple at most homes. However, they are a starch and filled with carbs that will break down into sugar. Potatoes have very little nutritional value. Try substituting sweet potatoes for regular white potatoes. An even better swap is substituting your mash potatoes for cauliflower mash.
4. Pasta. Forget about pasta! It breaks down quicker than anything and has a very high glycemic index. Try swapping pasta with zoodles or spaghetti squash. Soon you won’t even miss pasta with these healthier alternatives.
5. Juices/Soda. Any type of juice, including fruit juices, are loaded with sugars. Liquids will spike glucose levels faster than solid foods because it doesn’t have to be digested/broken down. Ditch the soda and juice! Try drinking sparkling seltzers or fruit-infused water.
Once you cut these foods you should start to see a change in your blood sugar levels. Remember consistency is key. It is about lifestyle changes not being on a crash diet.