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How do I break insulin resistance quickly?

Reversing Insulin Resistance Choose a Whole Foods Diet. Try to eat complex carbohydrates. ... Eliminate Sugary Drinks and Simple Carbohydrates. Simple sugars alone don't cause diabetes, but they do contribute to insulin resistance and overall poor health. ... Increase Fiber Intake.

ehe.health - HOW TO REVERSE INSULIN RESISTANCE AND PREDIABETES

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You may think that receiving a diagnosis of insulin resistance or prediabetes is a guarantee you will develop Type 2 diabetes, but that’s not the case. Insulin resistance and prediabetes are very responsive to lifestyle and dietary adjustments. Things like weight loss, improved nutrition, and regular exercise can help your blood glucose levels considerably.

What is Insulin Resistance?

Insulin is a hormone created by the pancreas. Insulin resistance occurs when cells in your muscles, liver, and body fat begin to resist (ignore) the signal that insulin sends out, alerting them to remove excess glucose from the bloodstream. These tissues depend upon insulin to stay properly nourished; they are limited in their ability to draw glucose from the bloodstream on their own. If all systems are working as they should, blood sugar stays in balance, and the body’s muscles and tissues are well fed by the excess glucose drawn from the bloodstream. Prediabetes occurs when glucose in the bloodstream is high, but not yet high enough to be classified as diabetes. Insulin resistance, prediabetes, and Type 2 diabetes can be managed, and in many cases reversed, by the right lifestyle changes. Medication may also be prescribed.

Reversing Insulin Resistance

Choose a Whole Foods Diet. Try to eat complex carbohydrates. Eliminate refined and processed starches, as well as industrially produced fats (trans fats) and processed foods, from your diet. Some good choices are vegetables, legumes, and whole grains. Complex carbohydrates are more complex on a molecular level, and take longer for the body to break down. This means they absorb more slowly, helping to keep blood glucose levels stable. Complex carbs will also help you feel fuller longer, and help with weight and appetite control. Aim to eat a whole foods, plant-based diet whenever possible. Eliminate Sugary Drinks and Simple Carbohydrates. Simple sugars alone don’t cause diabetes, but they do contribute to insulin resistance and overall poor health. High fructose corn syrup is a particularly bad offender. Avoid simple carbohydrates that contain glucose, fructose, and sucrose, such as candies, cakes, soft drinks, and added sugars and sweeteners. Learn to read food labels — you’ll discover that processed foods and sweets tend to be loaded with added sugars. Increase Fiber Intake. Research shows that eating insoluble fiber along with whole grains and complex carbohydrates reduces the risk of Type 2 diabetes. Aim to eat some insoluble fiber with each meal. Good sources include: Fresh fruits: pears, apples, prunes, dried figs

Nuts and seeds

Vegetables like leafy greens, squashes, peas

Berries

Whole grains: brown rice, quinoa, oats

Beans: Lentils, navy beans, kidney beans

Other Key Strategies

In addition to dietary changes, it is important to increase your activity and fitness level in order to manage and reverse insulin resistance and prediabetes. Choose a physical activity you enjoy doing, and commit to at least three days per week. Moderate exercise is best, such as a brisk 30-minute walk each day, yoga, or tai chi. Combine cardio exercise with strength training or weight-bearing exercise. Consider whether you prefer working out alone, with a partner, or if you’d enjoy a group sport. Also, add in some simple ways to get more active, like taking the stairs or including stretch breaks throughout the day.

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What carbs should I avoid?

These eight foods are some of the high-carbohydrate foods that should be avoided: Soft Pretzel. While delicious, the soft pretzel is a nutrition-poor source of carbohydrates. ... Processed Sugared Cereal. ... Canned Fruit. ... Doughnuts. ... Soda. ... Potato or Corn Chips. ... Gummy Candy. ... French Fries.

webmd.com - 8 High Carb Foods and Why You Should Avoid Them - WebMD

Carbohydrates are a macronutrient — one of the three primary ways the body takes in energy. Carbs are starches, sugars, and fibers found in grains, vegetables, fruit, and dairy products. While carbohydrates are essential to a healthy diet, they can be harmful in excess. Throughout the day, carbs provide energy for the central nervous system and working muscles in the body. You should consume carbohydrates in the form of fiber-rich foods like fruits, vegetables, and whole grains. Some dairy products can be a healthful, nutrient-dense source of carbs. It is recommended that you keep your added sugar intake under 25% when consuming carbs. Why You Should Reduce Carbs Carbs are an excellent source of energy for active individuals, but sedentary people should limit their carbohydrate intake to maintain an ideal weight. The recommended daily amount of carbs for the average adult is 130 grams, or between 45% and 65% of your total calorie intake. High-carb diets have been connected to a higher risk of chronic disease, decreased physical activity, and obesity. However, carbohydrate quality has been shown to play a more critical role in health than the amount of carbs.

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