Legumes are a food rich in soluble fiber that promotes bowel movement, in addition to many other health benefits. Such as lowering cholesterol levels, decreasing appetite, and many studies found that eating soluble fiber increases insulin sensitivity, and another study conducted on 264 women indicated that people who ate more soluble fiber had less insulin resistance, and in addition This type of fiber promotes beneficial bacteria in the intestines, which increase insulin sensitivity; Other foods rich in soluble fiber include oatmeal, flaxseeds, and vegetables; Such as Brussels sprouts, and fruits such as oranges.
Sweet potatoes are one of the foods that have a low glycemic index (in English: Low Glycemic Index); That is, they are digested slowly in the digestive system, which does not cause a sudden rise in blood sugar, and eating foods that have a low glycemic index is one of the simplest ways to treat insulin resistance, improve insulin sensitivity, and maintain blood sugar levels, and it should be noted that these Foods are different from other foods, especially carbohydrates; Where carbohydrates with a high glycemic index cause a sudden rise in blood sugar, which increases the burden on the pancreas to produce insulin.
Apple cider vinegar
Apple cider vinegar reduces the absorption of carbohydrates into the blood, in addition to reducing the conversion of starches into sugars; One study conducted in 2004 found that eating vinegar reduced postprandial glucose in people with high insulin resistance, in addition to increasing insulin sensitivity, and another study found that eating 20 grams of vinegar , 40 grams of water, and one teaspoon of artificial sweetener (English: Saccharin) with a meal reduces postprandial glucose levels by 34%.
- ↑ Ryan Raman (05-17-2017), “14 Natural Ways to Improve Your Insulin Sensitivity”, www.healthline.com, Retrieved 10-02-2019. Edited.
- ↑ Zawn Villines (03-25-2017), “Diet tips to improve insulin resistance”, www.medicalnewstoday.com, Retrieved 02-10-2019. Edited.
- ↑ David Spero (03-10-2018), “Apple Cider Vinegar and Diabetes”, www.diabetesselfmanagement.com, Retrieved 02-10-2019. Edited.
Foods that increase insulin sensitivity