How to reverse insulin resistance for diabetes type 2 and use less meds? Why find your best diet for insulin resistance now?
Insulin is the fat storage hormone. So for fat, diabetes, insulin issues you will want to resolve insulin resistance. With insulin resistance your body makes more and more insulin, and this begins decades before a diagnosis of diabetes. Why act now?
Unfortunately, your meds won’t help solve the causes
of insulin resistance, nor help you live longer!
Neither will the medication help you avoid a fatal heart attack, according to a large study reported in the prestigious journal, The Lancet. (the ACCORD randomized trial of 10,000 patients)
So what to do? Sure, we all know that we have to eat less, and move more! But there is more.
How could low vitamin D3 possibly be one of the causes of insulin resistance?
Researchers found that people who had the lowest vitamin D3 levels, also had higher insulin levels and insulin resistance, or "pre-diabetes." (J Clin Diagn Res. 2013Nov;7)
How does insulin work with vitamin D?
How to reverse insulin resistance? You can begin by getting your blood levels of vitamin D3 checked to avoid diabetes type 2. Even if you live in a sunny place! Why?
When they checked people who live in Hawaii, half had low blood levels of vitamin D3. And in Australia, which does not lack sunshine, it was found that elderly people often are low in Vitamin D and tend to get fractures as a result.
What about foods to prevent diabetes? Here's a good place to start:
Eat rye bread for your carbs!
Eating whole rye bread rather than whole wheat or oat meal, they found, can improve insulin sensitivity.
There are studies showing changes in diabetes "gene expression" after eating rye bread.
Researchers found that rye, but not whole wheat or oats reduces the inflammation caused by fat accumulation and improves insulin sensitivity. (Nutr Metab Cardiovasc Dis. 2010 May;20)
Most rye bread is not 100% rye, so if you decide to switch, best to find a good bakery, and bread with rye kernels and the most rye flour.
These researchers also found changes in “gene expression” as a result of eating whole grain rye bread, in effect, switching off a diabetes gene.
So, what’s to lose by switching to high quality pumpernickel or rye bread?
Here's what scientists say about an insulin resistance diet:
Eat less saturated fats and fructose, and more fruits, vegetables and legumes, even if you are NOT overweight.
Researchers found that eating a “high fat” and refined, “high fructose corn syrup” diet even with a normal amount of calories, even if you are not over weight, leads to insulin resistance, metabolic problems and atherosclerosis.
Eventually these lead to high blood pressure, belly fat, insulin resistance and heart disease. (Atherosclerosis. 2010 Nov;213(1):148-55.)
So, we already know that being over weight or obese and insulin resistance go hand in hand...
But even if you are NOT overweight, combining saturated fat with high fructose corn syrup, will cause problems!
Can herbs and spices be used as insulin resistance supplements?
Yes, as well as botanicals from traditional medicine, long used to improve insulin sensitivity. Here’s ones that have been shown to work:
By using herbs and spices as supplements, you're closer to an insulin resistance diet. How to reverse insulin resistance will be less of a mystery!
Here’s how you can explain your insulin resistance or diabetes type 2 even if you are NOT overweight!
High fructose corn syrup is in most processed foods, and causes insulin resistance, weight gain and excess belly fat more than other sugars.
In fact, researchers found that exposure to these can already “program” you before you are born, for problems later in life! (Eur J Nutr. 2010 Sep)
Blood sugar problems are associated with mineral deficiencies. Why?
Typically, trace minerals such as Zinc, Magnesium, Chromium, Manganese and Iron are lower in the blood of diabetics or people who are insulin resistant. Excessive amounts are excreted in the urine, as well as being low in their diet to begin with.
They recommend increasing magnesium-rich
foods or using magnesium supplements to improve insulin sensitivity. (Nutrients.
2013 Sep 27.)
Magnesium rich foods are:
Take extra mineral supplements to improve insulin
sensitivity while improving your diet. Why?
How to reverse insulin resistance? You can certainly start by adding more mineral rich foods and supplements.
How to reverse insulin resistance quickly and SAFELY?
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Salt is NEEDED for insulin sensitivity!
Surprise! Lowering your salt intake, as recommended for high blood pressure, can actually cause insulin resistance, so don’t go crazy on lowering salt intake. (Diabetes Metab Res Rev. 2014 Feb 8. )
To improve insulin resistance, however, BALANCE your sodium with enough potassium for good health, not just eliminate the sodium, or salt.
How to do this?
You guessed it! Eat more beans, lentils, dark leafy greens, avocado, fish, brown rice, yogurt…
Here's how to reverse insulin resistance -- “boot camp” style.
Try a Fruit-atarian Diet if you need to make serious changes!
Now here’s something counter intuitive, but read on!
With this diet they became as they had been when 2 months
old – they lost their fat, got more active and regained normal insulin
sensitivity! (Aging Cell. 2014 Jun 17)
What was the secret? After being told to regulate your blood
sugar forever, you are going to say that fruit is too high in sugar, yes?
Methione is an essential protein, but keeping methione very
low seems to work better than a low calorie diet, which we already know about.
Because physical activity increased, while at the same time
the research animals were eating more food in total than the control group
which just had only their calories lowered.
So yes, we do know that a low calorie diet is anti aging and
improves insulin sensitivity.
However, those on a methione restricted diet increased their
food intake and physical activity as compared to the control group which had
only calorie restrictions.
What foods are high in methione that
are cut out?
Might be worth a 48 hour try to see how you feel with better insulin
sensitivity. You will hopefully find out how to reverse insulin
Certainly, researchers can get people off their diabetes meds in as little as 3 weeks with an insulin resistance diet of vegetables, fruits and nuts, which is considered to be a diabetes cure - though it could come back by going back to old habits.
Taking medications to manage your blood sugar and to increase insulin may NOT be the best long term solution.
The medications may even give you a false sense of confidence!
In the group that had their blood sugar lowered most
aggressively, there were no fewer heart attacks, and this group in fact had
more deaths. (The Lancet, Volume 376, Pages 419 - 430, 7 August
Lifestyle and diet changes work better to reverse insulin resistance.
Here's how people are turning diabetes around and saying good bye to meds!
Dr. Sarah Hallberg says that insulin makes you fat because it is the hunger hormone!
When you are "insulin resistant" your body makes MORE insulin which makes you HUNGRY so you eat more.
She has her patients eat only foods that don't cause insulin spikes so they are no longer hungry and craving the wrong foods.
She says you have to IGNORE the typical type 2 diet menu suggested by the American Diabetes Association, the ADA.
Not all people who are insulin resistant are overweight. We hope you will find YOUR best diet for insulin resistance against signs type 2 diabetes. Knowing how to reverse insulin resistance is hopefully not a mystery anymore!
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