Five Ways to Prevent Insulin Resistance and Diabetes

Insulin resistance has become one of the most4. Add the "right" fats to your diet
widespread health problems in America. High-stressNot all fats are "bad". In fact, fat is an
lifestyles, too much chemical laden, high-carbessential nutrient which your body needs. The key is
processed food and a lack of exercise have createdmaking sure the fat you add to your diet is the right
an epidemic of insulin resistance and Type 2 Diabetes.kind of fat. Unlike synthetic or chemically altered
But you don’t have to be one of those"trans fats" or "hydrogenated
statistics!fats", your body can digest
Adopting these five simple lifestyle and diet changes"natural" fats, such as mono- and
corrects the problems that cause insulin resistance. Ifpoly-unsaturated vegetable oils. Fats and oils high in
you are already insulin resistant, these five changes"essential fatty acids" (EFAs), such as
can prevent your condition from deteriorating intothose found in salmon, tuna and avocados help
Type 2 Diabetes. And if you have already beenreduce "bad" cholesterol levels and raise
diagnosed as a diabetic, it's still not too late to control"good" cholesterol levels. Flax seed oil is
blood sugar levels and improve your health withanother beneficial source of fat, as are those found
these vital five steps. Though each person isin nuts. In additrion to fats, nuts and flax seed add
different, it is even possible for some people toother valuable nutrients to your dietary mix.
reverse diabetes and restore normal pancreatic5. Add important nutrients to your diet
functions using these five steps.It's difficult for us to get sufficient nutrients from
1: Exercise!food alone--because processing strips food of
30 minutes of brisk walking or similar exercise, 3-5nutrients, and because today's mass-production
times a week, can prevent you developing insulinfarming methods result in soil that is
resistance or diabetes. If you're already insulin"depleted" of important minerals and
resistant or diabetic, exercise will help improve insulinvitamins. A good multi-vitamin/mineral supplement can
sensitivity and lower blood sugar levels.help to solve this problem. But if you are insulin
2. Avoid processed foods.resistant or diabetic, you should be sure that your
Packaged and processed foods contain at least twosupplement contains certain trace elements and
things that contribute to insulin resistance andvitamins that help to control blood sugar and lower
eventually diabetes: high-fructose corn syrup andinsulin levels. These include:
trans fats.Chromium - in the form of chromium picolinate, it
High fructose corn syrup is a chemically altered sugarhelps control blood sugar and insulin levels
that your body cannot use, but your pancreas stillMagnesium - this is the nutrient that most often
detects it as “sugar” and attempts toseems to be lacking in both Type 1 and Type 2
release it to your cells as fuel by secreting insulin.diabetics, so evidence is strong that a lack of this
Consuming too much of it will send your blood sugartrace mineral in your diet can be a determining factor
soaring, contribute to weight gain, hypertension (highin whether or not you develop diabetes, regardless
blood pressure) and Type 2 Diabetes. This insidiousof family history, lack of exercise, etc.
stuff is in absolutely everything--even foods that youManganese - its role in preventing diabetes and insulin
wouldn't suspect of containing sugar, such asresistance is still being researched, but lower than
crackers, salad dressings--even tomato sauce!normal levels of manganese are another thing most
Non-diet soft drinks and virtually all commerciallydiabetics seem to have in common, so it would stand
packaged juices contain high levels of fructose cornto reason that getting adequate levels in a daily
syrup.supplement might help to prevent the onset of
Trans fats are notorious for causing inflammation indiabetes.
the arteries and other problems. They also seem toVanadium - aids in the metabolism of sugar and
contribute to the onset of diabetes, though how isincreases the insulin sensitivity of cells.
not entirely understood. You'll find trans fat in mostB Vitamins - Stress can deplete your body of
packaged cake and frosting mixes, many cookies andall-important B-viatmins and cause blood sugar levels
other baked products, non-dairy coffee creamers,to rise. The B vitamins help to prevent stress-related
and margarines. Virtually all "stick" typedamage.
margarines contain trans fat--check the label, andB3 (Niacin) - is valuable for circulatory health, and also
you'll see. Your body cannot metabolize thesekey to metabolizing carbs, fat and protein.
chemically altered fats, which simply build up in yourB6 - this powerful antioxidant helps protect you from
tissues, damaging cells and contributing tothe destructive effects of diabetes like nerve and
life-threatening arterial blockage.heart damage.
3. Eat more whole grains, fresh fruits and veggiesB12 - vital to the proper functioning of nerve cells,
Along with contributing important nutrients and aidingB12 is another good anti-stress nutrient, and may
digestion, these foods can help to stabilize bloodactually help prevent the nerve damage (neuropathy)
sugar and insulin levels by slowing down yourassociated with diabetes.
digestive process. Unlike "simple"For more information about diabetes, insulin
carbohydrates like white bread, potatos andresistance and glycemic index dieting, plus diabetic
pasta--which quickly break down into sugar, causingand glycemic index recipes, please visit
your blood sugar levels to soar and insulin levels toThis article is for informational purposes only. It is not
spike--these more complex foods digest more slowly,intended, nor should it be used as medical advice.
causing sugar to be released more gradually into yourConsult your physician before beginning any diet or
blood, avoiding the destructive "sugarexercise program.
spikes" that come from eating starchy foods.