Tips on Preventing Insulin Resistance

Hi everyone!

It's Saturday! That means you get to learn about what you can do to prevent insulin resistance. It also means it's the weekend, and that's fantastic in itself.

I've gone back and forth with myself about how to present this information today. It could be pretty complex, but I don't like that, and I bet you don't either. So here's what we've got.. A list of a few things you can start doing (or working toward) today!

But first- what is a carbohydrate? I know you wanted to ask, so I will save you the trouble.

• grains, rice, cereals, breads, fruit, sugar, milk, cheese, yogurt 
• starchy vegetables
• potatoes, corn, beans, peas, some lentils

An ideal pasta meal 

1. Stay away from (frequent) large servings of carbohydrates. I will qualify this. A large bowl of pasta- like 2 cups or 4 cups, whatever Macaroni Grill or your husband, wife, (you?, never.) decides to serve you, is not an appropriate serving.

Rather, have your pasta, rice, cereal in a moderate amount (probably about half a cup to a cup) and then add lots of non-starchy vegetables to your plate and a protein choice- like chicken, beef, pork- whatever tickles your fancy.

Restructuring your idea of what a plate should look like is absolutely essential to your wellness.

2. Limit sugary drinks. Beverages with a lot of sugar make your blood sugar rise really fast, and that triggers a quick insulin response. Instead, do non-sugar beverages. Drinks that fall into the sugary beverages category include juice, even 100% fruit juice (its okay to have it sometimes, but 4 oz. is the serving size), sodas, sweet tea, heavily sweetened coffee beverages, smoothies, etc.

Remember, it's not necessary for your to omit all of these completely things from your diet, just be mindful of how often and how much you're drinking.

3. Add protein and vegetables to each meal. Protein and fiber (in vegetables) slow down how fast your food moves from your stomach into your GI tract. That's good, because if food is moving slowly, you're not as hungry, and your insulin response is more gradual versus a big spike right after eating.

Restructure your plate!

4. Everything in moderation. This one's no secret. Having birthday cake, brownies, a Mr. Goodbar (I don't think I have ever seen someone eat one of those) every day is clearly not a good choice. Be mindful of the last time you had a treat, and when it's someone's birthday or it's just a great day to have dessert- enjoy your dessert in a non-Texas-sized way and move on.

These are general guidelines you can follow to begin eating a more healthful, balanced diet. It is important to live a preventative lifestyle for your future health, but also so you feel well now. Remember, insulin resistance can lead to diabetes, and it is one of the factors involved in Metabolic Syndrome.

If you have more questions or want more details about insulin resistance or diabetes, please don't hesitate to ask!

Until next time,

Sarah