Journey through the complexities of insulin resistance and discover effective strategies on how to increase insulin sensitivity. From intricate dietary shifts to the importance of lifestyle changes, let’s understand how these ways affect your insulin levels and overall well being.

Diabetes poses a major global health challenge, with India witnessing a substantial rise in cases. In 2019 alone, 77 million people were diagnosed with diabetes, a number expected to surpass 134.3 million by 2045. Most cases of diabetes occur when the body fails to produce enough insulin and properly utilise sugar. One crucial aspect of managing diabetes is improving insulin sensitivity, which is the ability of the body to respond effectively to insulin. When the body becomes less sensitive to insulin, it requires higher amounts of the hormone to achieve the same effect, leading to elevated blood sugar levels which over the time can lead to diabetes.

If you’re wondering how to improve insulin sensitivity, read on to explore various ways to achieve this and enhance your overall health.

Ways to Improve Your Insulin Sensitivity

Insulin resistance can affect individuals with both low and high insulin sensitivity, often triggered by factors like obesity, drastic lifestyle modifications, and an unhealthy diet.

Curious to learn how to increase insulin sensitivity? Consider incorporating the following changes:

1. Cut Down on Carbohydrates

The consumption of refined carbohydrates is believed to be associated with an elevated risk of insulin resistance. An ideal recommendation by the ICMR suggests that consuming 55-60% of energy from carbohydrates is desirable to manage diabetes.

Want to improve insulin sensitivity while reducing your carbohydrate intake? Try out this delectable low-carb cucumber noodles recipe.

2. Drink Healthy Beverages

Research has indicated that higher fructose intake can lead to an increase in insulin resistance among individuals with diabetes.

Reduce the intake of sugary beverages in your diet and opt for healthy drinks like green tea, buttermilk, and lemon honey with water, as they help control blood sugar.

3. Add Herbs and Spices to Your Diet

Various herbs and spices, such as fenugreek, turmeric, ginger, cinnamon etc. have demonstrated promising effects and can increase insulin sensitivity.

These natural ingredients contain approximately 900 compounds that can potentially reduce insulin resistance. Curious how to increase insulin sensitivity with spices? Try out this flavourful methi saag to control your insulin levels.

4. Opt for a High Fiber Diet

Research indicates that foods rich in fiber may help reduce glucose absorption and insulin secretion. Thus, it is necessary to include foods that are rich in fiber in your diet to increase insulin sensitivity in the body.

For the general population, the recommended daily fiber intake is 40 grams, based on a 2000-calorie diet. Whole pulses like grams, soy, green leafy vegetables, and select fruits such as papaya, guava, apples, pears, and oranges may be recommended.

5. Eat High Protein Foods

ICMR guidelines for diabetes suggest that a well-balanced diet to manage your insulin should consist of proteins making up around 20% of your daily calorie requirements and keeping your fat intake well below 30%.

Vegetable sources like pulses, soy, grams of quinoa, and oats are some of the best sources of protein. Try out this high-protein quinoa oats recipe to boost your protein intake and increase insulin sensitivity in the body.

6. Get Enough Sleep

Research indicates that restricting sleep to only four hours can lead to decreased levels of the appetite-suppressing hormone leptin and increased levels of the appetite-inducing hormone ghrelin. This means that not getting enough sleep can elevate insulin resistance, and thus, it is important to sleep at least 7 hours a day for optimal levels.

7. Exercise Regularly

Regular physical activity and exercise play a vital role in managing type 2 diabetes. Physical activity can improve insulin sensitivity and can also lower the risk of heart problems, high blood pressure, bone disorders, and weight gain.

You should engage in approximately 150 minutes of aerobic activity per week and do some resistance training at least twice a week to effectively increase insulin sensitivity.

8. Maintain Healthy Weight

The primary concerns related to insulin usage are hypoglycemia and weight gain, with the latter often showing a strong correlation with the total daily insulin dose.

Weight loss can effectively reduce abdominal fat, improve insulin sensitivity, and lower the risk of developing diabetes, particularly for individuals with prediabetes.

Benefits of Stable Insulin and Blood Sugar Levels

  • Reverse diabetes: Did you know that achieving stable insulin levels can reverse diabetes? By maintaining stable insulin, individuals can improve their blood sugar control and potentially reverse the progression of diabetes.
  • Sustainable weight loss: When blood glucose levels are low, the brain sends signals that trigger increased appetite and the desire to eat more. However, when blood sugar remains stable, the body remains satiated for long, which aids in maintaining a healthy weight.
  • Optimised Metabolic Function: Stable blood sugar supports optimal metabolic function, enhancing your body's ability to absorb nutrients and maintain a healthy immune system.

Conclusion

To sum up, if you have ever pondered how to increase insulin sensitivity, there are numerous approaches available. By incorporating the strategies mentioned above into your lifestyle, you can enhance your body's response to insulin, stabilise your blood sugar levels, and promote overall well-being. Improving insulin sensitivity is crucial for achieving optimal health and preventing metabolic issues However, remember to consult with a healthcare professional before making any significant changes to your diet or exercise routine.

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