The Basics of Managing Insulin Resistance

Insulin is a hormone produced by the body that allows glucose to travel from the bloodstream into the cells. The more carbohydrates and sugar we eat, the more insulin is produced to remove the resulting glucose from the blood and deposit it in the cells.

When a person is insulin resistant, the amount of insulin produced is not adequate to remove the glucose from the bloodstream and deposit it in the cells. The result is high blood sugar, as well as cells that are lacking in energy. People who are insulin resistant often crave carbohydrates, gain weight, have trouble concentrating and thinking, and are tired or depressed. If insulin resistance progresses, it can turn into type 2 diabetes.

Because the potential ramifications of insulin resistance are serious, it’s important to manage insulin resistance before it’s too late.

Tips for Managing Insulin Resistance

Effectively managing insulin resistance comes down to good lifestyle choices:

Reduce the amount of simple sugars in your diet. This means cutting out refined sugar completely, and replacing it with natural sweeteners such as steevia, agave, and honey. Avoid candy and other sweets, as well as sugared soft drinks.
Reduce the amount of simple starches in your diet. You can do this effectively by eliminating all white foods, such as white breads and white rice, and replacing them with the brown varieties. Processed foods tend to be high in simple starches, so do what you can to avoid them.
Increase the amount of fiber-rich foods you eat, including fruits and vegetables.
Eat plenty of protein.
Get plenty of exercise, and maintain a healthy weight.
Take supplements that are designed to help manage insulin resistance.

Supplements for Managing Insulin Resistance

Chromium is naturally produced by our bodies, and has been shown to lower glucose levels.
Alpha lipoic acid (ALA) is a fatty acid produced by the body that aids in converting glucose into energy.
Vanadyl sulfate contains vanadium, which helps insulin transport glucose into cells.
Fish oil contains omega fatty acids, which may reduce insulin resistance.

Avoiding insulin resistance is imperative for long-term health. A combination of the right lifestyle choices and the right supplements can ensure that your insulin levels stay in check.