Most women have a hormonal disorder called (PCOS) Polycystic Ovarian Syndrome. Women with PCOS are often insulin resistant, their bodies can make insulin but can't use it effectively, resulting in too much insulin in the body increasing their risk for type 2 diabetes.
What is Insulin? Insulin is a hormone that helps control your body's blood sugar level and metabolism -- the process that turns the food you eat into energy. Insulin is made by your pancreas, one of your body’s organs. It helps protect your body from getting too much sugar (glucose). Glucose gives you energy. However, too much sugar is harmful to your health, it increases your blood sugar level resulting in more insulin needed to be secreted thus it causes weight gain, making you more insulin resistant.
What is Insulin Resistance?
Insulin resistance is a condition linked to prediabetes and type 2 diabetes. Insulin resistance means your body is unable to respond to the amount of the hormone insulin it is producing.
Do you experience this?
Well, you don't need special foods for your insulin-resistance diet. Eating the right foods and avoiding food that may spike your blood sugar may help improve your PCOS...
I know that it’s hard for you. So, let me help you to get started with this....
8 Healthy Tips to Improve Insulin Resistance:
1. Fill up on Vegetables
Fill half of your plate with non-starchy vegetables that are cooked, raw, fresh, frozen, or canned. When buying canned vegetables, choose no-added salt versions or drain the liquid.
Examples of non-starchy vegetables are Artichoke, Asparagus, Green beans, Beets, Brussels sprouts, Kale, Mushrooms, Okra, Onions, Peapods, Peppers, Spinach, Summer squash and Tomatoes. Portion your veggie intake each meal into 1 fist size.
2. Focus on fiber-filled whole grains, beans and legumes
When choosing foods containing carbohydrates, choose those that are high in fiber, vitamins and minerals, and low in fat.
Choose high-fiber versions of grains such as brown rice, whole wheat pasta, oatmeal, bulgur, popcorn, and breads and cereals with greater than three grams of fiber per serving. This includes beans, peas and lentils, and whole intact grains. Avoid high-fat carbohydrate foods such as biscuits, donuts, and high-fat snack crackers.
If you consume a large amount of carbohydrates during a meal or snack, blood insulin levels may spike, making blood sugar and weight management more difficult. Portion your carbs intake each meal into 1 handful size.
3. Choose lean sources of protein
Protein helps to stabilize blood sugar and a lean source of protein should be included with meals and snacks. Choose foods that are baked, broiled or grilled, and avoid deep-fried foods since they can raise blood sugar faster.
Incorporate lean protein foods, into your snacks and meals such as Fish, Chicken, Low-fat cottage cheese, Turkey, Tuna, Low-fat cheese, Lean cuts of pork. Portion your protein intake each meal into 1 palm size.
4. Eat modest amounts of fruit
Whole, fresh fruit and high fiber fruit is a great choice. Like Apple, banana, orange, raspberries, pear and strawberries.
Avoid fruits canned in heavy syrup, due to the higher sugar content.
5. Be dairy savvy
Dairy foods like milk and yogurt contain carbohydrates, so although they are a good source of calcium and vitamin D, they can raise your blood sugar. Prefer plant-based milk instead.
6. Select heart-healthy fats
Avoid saturated fats and choose heart healthy fats like olive oil, avocados, nuts seeds and fatty fish. It may be helpful to utilize all fats in moderation. Portion your fat intake each meal into 1 thumb size only.
7. Reduce your intake of added sugars
Foods that contain lots of added sugar are also high in fructose. This includes candy, sugar-sweetened beverages, cakes, cookies, and pastries. Many studies have found that higher intakes of fructose can increase insulin resistance among people with diabetes (47Trusted Source, 48Trusted Source, 49Trusted Source, 50).
The effects of fructose on insulin resistance also appear to affect people who do not have diabetes, as reported in an analysis of 29 studies including a total of 1,005 people who were moderate weight and overweight or had obesity. High intakes of fructose are linked to a higher risk of insulin resistance which causes weight gain.
8. Take a Probiotic Supplement
Research has shown that probiotics supplements can help to improve gut health, reduce inflammation and correct hormonal imbalances for PCOS. Taking probiotic supplements may also help to combat other symptoms of PCOS by normalizing the menstrual cycle and lowering androgen levels. It also helps in weight management, boost metabolism, improve digestion and improve fertility. Know more Benefits of Probiotics in Reproductive Health...
Can insulin resistance be overcome?
Effective measures can reverse insulin resistance
Weight loss, eating a healthy diet, not smoking, adequate sleep, and exercise can all help reverse insulin resistance. The most important thing to consider when choosing foods to incorporate into an insulin resistance diet is to aim for balance, variety, and moderation.
Let me help you fix your nutrition and this are the basics that you should have:
PN Guide- this is a customized meal plan based on your body's diet and needs. Recipe Book- collection of healthy recipes, instructions and informations about the preparation and serving of food. Proweightloss Diary- you need to log your daily food intake, for you to be able to track unhealthy habit or eating pattern. Your goal is to adopt an eating pattern that is sustainable and that you can stick with long-term, while still incorporating foods you enjoy.
Use the Hand Portion Guide to have a healthy and balanced diet.
If you need further support, then enroll in one-on-one coaching session for FREE with the right guide for you! Know more about Proweigthloss Program.... https://www.facebook.com/proweightlossprogramm
Moreover, Proper Nutrition may help a lot in fighting PCOS and its causes. Know more What Cause PCOS? https://www.proweightlossprogram.store/post/causes-of-pcos
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