To reverse insulin resistance you need to keep insulin low and avoid high insulin foods. Some foods spike insulin a lot, and other foods have a low insulin effect. Here are over 40 of the BEST low insulin foods you can eat to reverse insulin resistance. 𝗖𝗟𝗜𝗖𝗞 𝗧𝗢 𝗥𝗘𝗔𝗗 𝗠𝗢𝗥𝗘 ↓
A few weeks ago i did a video on high insulin foods to avoid if you are insulin resistant and today we are going to be talking about low insulin foods that can actually help you to reverse insulin resistance now i get really frustrated when i read some of the mainstream articles on consistency in some of the
Recommendations example it says the diabetes council recommends eating the following foods to keep insulin and blood sugar levels low and they go on to list foods including bananas honey and slow cooked oatmeal all three of these foods raise blood sugar and insulin significantly one ripe banana has
The equivalent of five teaspoons of sugar and while a banana might be a suitable option in certain situations such as before a hard workout will only further contribute to the problem that are suitable for someone with insulin hey guys welcome back to my channel if you’re new here my name is kait i’m a health coach
And i post videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up feel free to share and make sure to subscribe and make sure to follow me on instagram every single day now whenever i make a video on insulin and insulin resistance i’d like to give a quick overview
Because understanding insulin resistance really helps to understand how to reverse it but if you have watched my other videos and already understand insulin resistance you can skip ahead by using the time stamps or chapters as youtube calls them on the progress bar down below either way stick around until the
End of the video because i’m going to be giving you a bonus tip that is super easy to implement and can drastically help with insulin resistance insulin resistance insulin resistance is a state responding to insulin correctly this happens when insulin levels in the body are high for extended periods of time one of insulin’s
Main roles in the body is to regulate blood sugar usually when we eat blood sugar rises and as a result the pancreas excess sugar out of the blood and into our cells cells stop accepting the blood sugar this leads to your insulin levels remaining high and eventually your blood sugar remaining high as well
Which is when you will develop type 2 diabetes but if you catch insulin resistance early enough you can stop it before it gets to that point some signs of insulin resistance include difficulty losing weight skin tags on places such as your neck and armpits and excess abdominal fat you can resistance if you want to know
More but one important thing to note is that insulin resistance can manifest years before there is a change in your fasting blood sugar for this reason it often goes undiagnosed because healthcare practitioners rarely check insulin levels so because insulin resistance is caused by high insulin levels also
Known as hyperinsulinemia the key to reversing it is keeping insulin low when you keep insulin low your cells become more sensitive to insulin again and this leads us into the topic of today’s video now before we get into it i just want to make one final quick note about the insulin index the insulin index is similar to
The glycemic index but instead of measuring the blood sugar response instead in most cases the glycemic index and the insulin index response match up foods that spike blood sugar also spike insulin considerably and this makes sense insulin is responsible for regulating blood sugar levels so when blood sugar
To remember for the purposes of today’s video is that the insulin index tests foods in isolation which is rarely how we eat them and combining drastically change the insulin response for example when we eat carb and protein-rich foods together the insulin response is much higher than eating one or the other on
Its own and the other thing that we need to take into formed on the basis of a high carb diet the insulin response to different foods can be vastly different for someone who eats a low carb diet context of a high carb diet the insulin response is moderate but in the context of a low carb diet the response
Is very low dr ben bickman when it comes to insulin resistance has done to a few in the description box down below which is of course carb heavy there is a massive increase in insulin where insulin goes up several times over baseline even over when eating they was eating a pure carbohydrate source the
Adding protein to that then sends it up even insulinogenic capacity of the carbohydrate in contrast in the instance of a low carb fed individual because we need to have the liver making glucose via gluconeogenesis we can’t afford to have insulin spiking so high because that would thus as the evidence suggests in
Humans we in see an insulin with the carb fed individual we see no such effect in the low carb fed person to the point that there is in fact no response it the endocrine response which a lot of people don’t appreciate we look at the textbook version saying these amino acids are insulinogenic and yet
That’s in this overwhelmingly common situation of a carbohydrate-fed state and that didn’t consider the low-carb fat state but the point is as we go through this list this is something to keep in consideration and now with that out of the way let’s get into the best low insulin foods you can eat for insulin resistance
We’re going to start off today talking about foods that are high in fat as fat has next to no insulin response foods such as butter ghee olive oil coconut oil tallow lard sour cream and heavy cream all have next to no insulin response fatty fruits such as avocados and olives also have a very minimal response eggs
Are one of my favorite insulin friendly foods fact the yolks are a great source of not only healthy fats but also fat soluble vitamins a d e and k selenium biotin and a whole lot more so they really are a win-win low insulin response high nutritional value they are super versatile interesting about eggs if you
Eat the yolks alone or the whole egg the insulin response is low but if you eat the whites on their own it can potentially be almost twice as high of course as we discussed before this is highly dependent on what your diet looks like otherwise if you are eating a high carb diet then yes this applies if you
Are eating a low-carb diet then no probably not but i mean there is really no reason to eat the whites on their own anyways if you do you are missing out on the most nutritious part of the egg cheeses such as cheddar blue cheese and parmesan also have only a very small insulin response certain nuts such as macadamia
Nuts walnuts and pecans are also very low although i always like to make a disclaimer when it comes to nuts nuts are one of the few low carb foods that are very easy to over consume if you have weight loss goals be very careful and mindful of your nut consumption to meat bacon pork in general fish such as
Salmon mackerel sardines herring and anchovies and duck score the lowest on the insulin index with turkey and chicken scoring higher and beef and lamb even higher now once again this might not be applicable if you’re eating a low carb diet but i will note that even though beef and lamb some of the foods we’ve talked
About already they are still lower than most carb rich foods beef for example scores 51 on the insulin index scores 100. and remember i mentioned bananas in that article at the start of the video how crazy is that that they are one of the foods with the highest insulin response in terms of vegetables anything
Non-starchy and low in sugar is probably good broccoli cauliflower lettuce garlic onions green beans cucumber zucchini asparagus brussels sprouts and mushrooms even though mushrooms are not technically a vegetable we’ll throw them in here bonus tip i promised you a bonus tip at the start of the video should
Say that when you consume it before a meal it significantly lowers the insulin response of that meal and that drink is apple cider vinegar vinegar before a meal significantly reduces both the insulin and blood sugar response simply take one to two tablespoons of apple cider vinegar mixed in with a little bit of
Water before your meals to get this effect anyways guys that’s all i have for you today if you did enjoy this video please remember to give it a thumbs up and leave me a comment down below your likes and comments really support my channel they show youtube that you enjoyed the video and then youtube recommends
It to more people so anything you want to comment chatting with you guys in the comment section more you can click the join button down below to become a health coach kate channel member and gain early access to all of my videos thank you guys for watching if you did enjoy this video you might also like my video
On high insulin foods to avoid to reverse insulin resistance you can check it out here if you want to catch up on my most recent upload you can find it right here and if you want to check out my keto diet and carnivore diet coaching programs you can find them here thanks again guys i’ll see you next time bye
Transcribed from video
BEST Low Insulin Foods (to Reverse INSULIN RESISTANCE!) 2022 By Health Coach Kait
