Reversing Insulin Resistance

I am sure most of those reading this are aware of the fact that insulin, produced in pancreas, filters sugar out of the blood. After eating the glucose levels in our blood rise and at this juncture, insulin does the work of metabolizing the glucose back in the body cells. Sometimes though, problems crop up in the insulin sensitivity of the cells. That means that processing of glucose through the cell wall for conversion to energy is not done properly. This results in glucose being retained in your blood sugar and consequently elevated levels of blood sugar levels. Simply put, this process is called insulin resistance. This if not corrected, can lead to type 2 diabetes. All this is bad news, but the good news is that its reversal is possible! Here is how!

How to Reverse Insulin Resistance Naturally

Yes, ladies and gentlemen, this is absolutely possible with basically balanced diet and exercise.

Fiber Fable
One of the main aspects of a diet must be fiber. Research has proved that fiber content in food is very effective in reducing the problem and thus helps to prevent diabetes. Fiber will neutralize the spike in the blood sugar caused by some foodstuffs. The ideal time to have fiber would be for breakfast.

Pulse of the Legumes
Having meals which are high in low glycemic legumes is another way for rectifying insulin resistance. For instance, lentils, chickpeas, soybeans and so on. These foodstuffs are known to slow down the release of sugars in the blood stream, preventing excess insulin release, which may lead to further health problems.

Juicy Stories
Fresh fruits, especially citrus fruits - oranges, sweet lime helps in bringing down body's resistance to insulin. Along with that yellow and dark green leafy vegetables help towards that cause. All the fruits and vegetables which have prominent color, are good as they are loaded with antioxidants.

Good and the Fat
Yes, having good fats, omega-3 fatty acids and proteins found in fish and fish oil, works wonders for your health. Beans, peas, eggs and yogurt too are good sources of protein. Almonds are another addition to the list of foodstuffs which have good fats. Proteins and fiber when consumed in tandem provide slow burning fuel for curbing the insulin spikes.

Spice it Up
There are amazingly some spices which help in regulating insulin. These are cinnamon, turmeric and black pepper. If you mix the former two with black pepper it works well. But only making sure that these spices are there in your diet would not help. You would need to do other things as well, like exercise as well.

No Processing Here
Processed foods are a complete no-no, if you are looking at improving your health and preventing diabetes. So chuck canned food, canned juices and the likes. Similarly avoid processed oils such as safflower, canola, peanut, sunflower and corn. Keeping in with this tip, avoid fries, cakes, candies, cookies, donuts, and processed cheese this will prevent weight gain and body will be healthier.

All in all, the idea is to eat healthy and oh yes exercising along with all this is a must and please put away all the alcoholic beverages! Cutting down on carbohydrates too is important.

So now I am sure you got the answer! Definitely it is achievable! But it is difficult to say how long does it take to reverse insulin resistance, as it depends on an individual's overall health and following of a strict diet regime and seriousness of the problem!