Insulin is an essential hormone that controls your blood sugar levels.
It’s made in your pancreas and helps move sugar from your blood into your cells for storage. When cells are insulin resistant, they cannot use insulin effectively, leaving your blood sugar high.
High insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar.
Every time you eat – whether it’s a meal or a snack, you raise insulin levels.
Ok so the sweet and sugary processed snacks will raise insulin more than a handful of almonds, but any form of snacking raises insulin to some extent.
If you snack just as your insulin blood level is decreasing, it will promptly rise. People often snack on fruit which will cause an increase in insulin. Some people can react more than others. Grapes are one of the the worst!
So What Can We Do To Improve Our Insulin Sensitivity?
1) STOP snacking! I know! It’s hard but every time we eat, our blood sugar levels raise and then so does our insulin.
2) Get more sleep. Getting enough good quality sleep can help keep insulin in check and we are less likely to snack if we aren’t tired.
3) Reduce stress. Stress raises cortisol and insulin levels.
4) Exercise more! Exercise helps to increase insulin sensitivity. Strength training is super important! Some women may need to be careful of excessive cardio.
5) Lose belly fat which promotes insulin resistance in the muscles and liver
6) Eat more soluble fibre: beans, flaxseeds & sunflower seeds, veg like Brussels sprouts & broccoli
Eating more soluble fibre can also help you lose belly fat and prevent belly fat gain. One study linked a 10-gram increase in daily soluble fibre intake to a 3.7% lower risk of gaining belly fat.
7) Eat the rainbow: Many studies have found that eating a diet rich in plant compounds is linked to higher insulin sensitivity
8) Reduce carb intake. Limit or exclude added sugar
9) Add herbs and spices to cooking. Studies have found that its active component gingerol makes sugar receptors on muscle cells more available, increasing sugar uptake
10) Include apple cider vinegar in your diet or drink diluted before meals
11) Avoid late night eating – we are more insulin resistant in the evening. Try finishing dinner by 7pm.
12) Consider taking PCH Metaboost – it includes cayenne pepper which supports blood glucose balance, chromium which supports healthy blood glucose balance, & enhances effects of insulin in the body, zinc which is essential for insulin production and function, improving the effects of insulin and selenium which improves the efficacy of many hormones including insulin and thyroid hormone.
