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How to Reduce Insulin Resistance with Whole Foods

By Dr. Daemon Jones Expert HERWriter
 
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insulin resistance can be reduced by eating whole foods
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Insulin resistance is an underlying cause for diabetes and pre-diabetes. It is also an underlying cause for cardiovascular disease, high blood pressure, high cholesterol, diabetes, certain cancers, arthritis, or mental health diseases, just to name a few.

What is insulin resistance?

Insulin resistance occurs when the body’s cells have a decrease ability to respond to insulin receptors. To compensate for insulin resistance of the cells the pancreas begins to secrete more insulin to help blood sugar into the cell.

Insulin resistance is identified through blood tests, fasting blood sugar levels, HbA1C and fasting insulin levels.

One of the symptoms that you can see that might indicate you are insulin resistant is trunkal obesity. Trunkal obesity is having body fat around the belly.

Increased fat is now being considered in the medical community as another endocrine organ.

What that means is that the extra fat around the middle is releasing hormones and throwing off our hormonal balance, creating insulin resistance. The extra fat impacts insulin levels, cortisol levels, as well as male and female hormones in a negative way by causing imbalances.

Insulin resistance can be managed and controlled through dietary choices. If you have a chronic disease, eating an appropriate whole foods diet can help repair the damage to your cells and your organs. If you don’t have a chronic disease, then eating a whole foods diet acts as a preventive step to increase your longevity and quality of life.

What is a whole food diet?

It is a diet that focuses on plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, seeds and beans. Small servings of organic free-range lean meats, eggs, dairy and fish are great sources of protein. Appropriate hydration, or drinking enough water, is also part of a healthy whole foods diet.

Stress reduction techniques, exercise and lifestyle changes also reduce insulin resistance by increasing the cells' sensitivity to insulin, especially muscle cells.

We have the power to create great health in our lives.

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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