{"id":123539,"date":"2024-11-08T17:10:53","date_gmt":"2024-11-08T10:10:53","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=123539"},"modified":"2024-11-08T17:10:53","modified_gmt":"2024-11-08T10:10:53","slug":"the-1-nutrient-to-improve-insulin-resistance","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=123539","title":{"rendered":"The #1 Nutrient to Improve Insulin Resistance"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div id=\"mntl-sc-page_1-0\" data-sc-sticky-offset=\"90\" data-sc-ad-label-height=\"24\" data-sc-ad-track-spacing=\"100\" data-sc-min-track-height=\"250\" data-sc-max-track-height=\"600\" data-sc-breakpoint=\"50em\" data-sc-load-immediate=\"4\" data-sc-content-positions=\"[1, 1250, 1550, 1950, 2350, 2750, 3150, 3550, 3950]\" data-bind-scroll-on-start=\"true\">\n<p id=\"mntl-sc-block_1-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> There are plenty of pills, products and programs touted to help improve blood sugar control, from <a href=\"https:\/\/www.eatingwell.com\/article\/8015310\/check-your-blood-sugar-if-dont-have-diabetes\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">continuous glucose monitors<\/a> for athletes to the latest trending insulin-supporting supplement. A lot of these methods can get expensive\u2014but do they really work?\u00a0\n<\/p>\n<p id=\"mntl-sc-block_3-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While the best way to get individualized advice is to talk to your healthcare team, we want to encourage you to think about the lifestyle habits that affect your blood sugar levels. And one of the biggest ways to lower your risk of insulin resistance doesn\u2019t require a prescription: it\u2019s food! Yes, there are things you can do right from the comfort of your own kitchen to support healthy blood sugar levels and reduce your risk of insulin resistance.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_5-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> In this piece, we\u2019re diving into the science around insulin resistance and sharing what registered dietitians agree is the number one nutrient to add to your diet to help reduce it.\u00a0\n<\/p>\n<p><span class=\"heading-toc\" id=\"toc-what-is-insulin-resistance\"\/><\/p>\n<h2 id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> What Is Insulin Resistance?\u00a0 <\/span> <\/h2>\n<p id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Before we jump into <a href=\"https:\/\/www.eatingwell.com\/what-happens-to-your-body-when-you-have-insulin-resistance-8400321\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">insulin resistance,<\/a> let\u2019s revisit what insulin is. Insulin is a hormone that regulates your blood sugar levels (aka the amount of glucose circulating in your bloodstream). In healthy individuals, after eating, the body begins breaking down that food into glucose to use for energy. Insulin is then released from the pancreas to help collect glucose from the blood and transport it into cells so they can use it for fuel.<span class=\"ql-inline-citation\" data-cite=\"1\"\/>\n<\/p>\n<p id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Unfortunately, sometimes this finely-tuned system can malfunction as a result of specific conditions, like high blood pressure or high cholesterol, and other lifestyle factors, such as an unbalanced diet and lack of physical activity. This can leave you with high levels of glucose circulating in the blood coupled with high levels of insulin. Why insulin? Because the pancreas is still pumping out insulin, but the insulin receptors on cells have become resistant to accepting it. This means your body can\u2019t effectively get the glucose in the blood into the cell for use.<span class=\"ql-inline-citation\" data-cite=\"1\"\/>\u00a0 Over time, this can lead to serious complications and conditions like insulin resistance and type 2 diabetes.<strong><span class=\"ql-inline-citation\" data-cite=\"2\"\/>\u00a0<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Thankfully, though, the foods you eat can help your body\u2019s blood glucose remain in a better balance.\u00a0\n<\/p>\n<p><span class=\"heading-toc\" id=\"toc-the-1-nutrient-to-reduce-insulin-resistance\"\/><\/p>\n<h2 id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> The #1 Nutrient to Reduce Insulin Resistance <\/span> <\/h2>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>The number one nutrient to reduce insulin resistance is dietary fiber, <\/strong>primarily because of the way it helps slow digestion of carbohydrates.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">A recent 2021 study published in the <em>Journal of Functional Foods<\/em> found that patients diagnosed with type 2 diabetes who consumed more dietary fiber, both through whole foods and soluble fiber supplementats, experienced improved glycemic control and insulin sensitivity. When your body is more sensitive to insulin, this helps reduce insulin resistance and improve your blood sugar control. While the scientists found that supplementating with soluble fiber provided the greatest impact, whole food sources of fiber also played a positive role.<span class=\"ql-inline-citation\" data-cite=\"3\"\/>\n<\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">New-Jersey based dietitian and certified diabetes expert, <a href=\"http:\/\/erinpalinski.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Erin Palinski-Wade, RD, CDCES<\/a>, is also a big fiber fan with her patients. She shares, \u201cDietary fiber can help improve insulin resistance by helping the body to regulate blood sugar levels through slowing the digestion of carbohydrates. Plus, fiber can also help to support a healthy gut microbiome, which has been linked with improved insulin sensitivity and reduced inflammation, as well as a reduction in risk of developing type 2 diabetes.\u201d Fiber\u2019s gut-health benefits and their positive impacts on blood sugar control are also supported by a recent 2023 article published in the journal of <em>Foods<\/em>.<span class=\"ql-inline-citation\" data-cite=\"4\"\/>\n<\/p>\n<p><span class=\"heading-toc\" id=\"toc-the-best-types-of-fiber-for-insulin-resistance\"\/><\/p>\n<h2 id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> The Best Types of Fiber for Insulin Resistance\u00a0 <\/span> <\/h2>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Eating a fiber-rich diet is one of the best things you can do to help improve insulin resistance. Remember, fiber comes in two forms: <a href=\"https:\/\/www.eatingwell.com\/article\/7962360\/what-is-the-difference-between-insoluble-and-soluble-fiber-according-to-a-dietitian\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">soluble and insoluble<\/a>. Many foods contain both types, which reinforces the importance of a variety-filled diet to reap the benefits they provide. While both soluble and insoluble fiber supplements have shown promise when it comes to lowering insulin resistance, some research has found specific foods to help even more.\n<\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Palinski-Wade points to a recent 2022 study published in the <em>Journal of Medicinal Food<\/em> that found adding beans to a calorie-restricted diet not only helped reduce insulin resistance, but also promoted weight loss.<strong><span class=\"ql-inline-citation\" data-cite=\"5\"\/> <\/strong>Beans contain both insoluble and soluble fiber, alongside protein and several vitamins and nutrients, making them a great food to add to your regular routine. Other foods that contain both soluble and insoluble fiber include oats, apples, lentils and vegetables.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Florida-based performance dietitian nutritionist <a href=\"http:\/\/jennabraddock.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow\">Jenna Braddock, M.H.S., RDN<\/a>, agrees, sharing fiber is one nutrient she encourages clients to eat more of. She writes, \u201cEating a well-balanced, fiber-rich diet can help to improve blood sugar regulation while also improving overall metabolic health which may go a long way in improving overall insulin sensitivity. Since both types of fiber can benefit glucose and insulin management, getting fiber from a diversity of foods is key.\u201d\u00a0\n<\/p>\n<p><span class=\"heading-toc\" id=\"toc-how-to-add-more-fiber-to-your-diet\"\/><\/p>\n<h2 id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> How to Add More Fiber To Your Diet\u00a0 <\/span> <\/h2>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Most Americans don&#8217;t eat enough fiber in their typical patterns, so adding different sources throughout the day can add up to help you meet your needs.\u00a0 The recommended daily intake is 25 grams per day for women and 38 grams per day for men.<span class=\"ql-inline-citation\" data-cite=\"6\"\/> Rather than trying to overhaul your eating pattern overnight, think of the small, simple things you add to your day. Keep these tips in mind to increase your intake slowly and steadily.\n<\/p>\n<ul id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Pair fruit with your morning meal<\/strong>. Berries, bananas and apples are simple and delicious <a href=\"https:\/\/www.eatingwell.com\/best-high-fiber-fruits-8639024\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">fiber-filled fruits<\/a> to stock up on.\u00a0<\/li>\n<li><strong>Power up with plant-based protein.<\/strong> <a href=\"https:\/\/www.eatingwell.com\/plant-based-foods-with-more-protein-than-an-egg-8424134\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\">Plant-based protein sources<\/a> like tofu, tempeh, legumes and seeds aren\u2019t just good for the environment, they\u2019re also good for your fiber intake. Consider popping open a can of beans or slicing up a block of tofu to add to <a href=\"https:\/\/www.eatingwell.com\/recipe\/277959\/butternut-squash-tomato-chard-chickpea-soup\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\">soups<\/a>, <a href=\"https:\/\/www.eatingwell.com\/recipe\/265885\/no-cook-black-bean-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\">salads<\/a>, <a href=\"https:\/\/www.eatingwell.com\/recipe\/277158\/mushroom-tofu-stir-fry\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"5\">stir fries<\/a> and more. Braddocks shares, \u201cI encourage my clients to use beans not just as a side but also as a garnish for any meal they can to help boost their fiber intake.\u201d<\/li>\n<li><strong>Add volume with fruits and veggies.<\/strong> Making soup or sauce? Then add a cup of riced cauliflower to add 2 more grams of fiber and more vitamin C, too.<span class=\"ql-inline-citation\" data-cite=\"7\"\/> Or, swap in applesauce or mashed bananas when making your baked goods, like <a href=\"https:\/\/www.eatingwell.com\/recipe\/248177\/carrot-banana-muffins\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"6\">muffins<\/a>, to boost their fiber content while lowering the added sugar.<\/li>\n<\/ul>\n<p><span class=\"heading-toc\" id=\"toc-other-tips-for-insulin-resistance\"\/><\/p>\n<h2 id=\"mntl-sc-block_39-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> Other Tips for Insulin Resistance <\/span> <\/h2>\n<p id=\"mntl-sc-block_40-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While focusing on dietary interventions, like adding more fiber, is important to reduce insulin resistance, that\u2019s not the only thing to consider. Keep these other tips in mind to help improve your insulin sensitivity and support better blood sugar balance.<span class=\"ql-inline-citation\" data-cite=\"8\"\/>\n<\/p>\n<ul id=\"mntl-sc-block_42-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Focus on a balanced diet. <\/strong>Reducing your sodium and saturated fat intake and being mindful of the distribution of carbohydrates and calories throughout your day can help.\u00a0<\/li>\n<li><strong>Stay active.<\/strong> Incorporate daily physical activity in your routine, whether it\u2019s a walk around the block, yoga video or dance class.\u00a0<\/li>\n<li><strong>Prioritize sleep. <\/strong>Logging those zzz\u2019s may impact your blood sugar levels more than you think. Focus on committing to a bedtime routine and sticking with it to see the greatest benefit.\u00a0\u00a0<\/li>\n<li><strong>Manage stress. <\/strong>Meditation, socialization and seeking professional guidance are all impactful ways to help manage stress.\u00a0<\/li>\n<li><strong>Seek professional support.<\/strong> This can include education, support and personalized advice from a registered dietitian to help meet you where you are when it comes to diet and lifestyle changes.\u00a0\u00a0<\/li>\n<\/ul>\n<p><span class=\"heading-toc\" id=\"toc-the-bottom-line\"\/><\/p>\n<h2 id=\"mntl-sc-block_44-0\" class=\"comp mntl-sc-block eatingwell-sc-block-heading mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text\"> The Bottom Line <\/span> <\/h2>\n<p id=\"mntl-sc-block_45-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Nutrition experts unanimously agree that dietary fiber plays a crucial role in reducing insulin resistance. Finding ways to add more of this nutrient to your routine will help benefit your long term blood sugar management. Consider the small things you can change in your daily routine\u2014like swapping white bread for whole-grain bread, adding a side of fruit to your meals, or simply stirring veggies into your soups\u2014to gradually increase your dietary fiber intake.\n<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.eatingwell.com\/best-nutrient-for-insulin-resistance-8741761\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are plenty of pills, products and programs touted to help improve blood sugar control, from continuous glucose monitors for athletes to the latest trending insulin-supporting supplement. A lot of &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=123539\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-123539","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/123539","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=123539"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/123539\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=123539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=123539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=123539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}