Here are some ways to reduce insulin resistance for better blood sugar levels.
1. Eat more plant foods
According to Los Angeles-based nutritionist Vandana Sheth, eating plenty of high-fiber plant foods like beans, lentils, whole grains, leafy greens, fresh vegetables, and nuts can help your body use insulin more efficiently. This, in turn, helps control blood sugar and cholesterol levels.
2. Reduce saturated fat
Excess dietary fat, especially saturated fat, breaks down into fatty acids and builds up in your muscles and liver, causing insulin resistance, says nutritionist Lauren Plunkett. So cutting down on saturated fat helps prevent insulin resistance and control blood sugar.
3. Exercise regularly
Physical activity helps combat insulin resistance. Working muscles need a lot of glucose for fuel. When you exercise, your muscles take up glucose and remove it from your blood.
4. Get enough sleep
Sleeping less than seven hours a night is linked to insulin resistance, says nutritionist Dru Rosales of MindFuel Performance. Additionally, poor sleep quality is a risk factor for type 2 diabetes.
5. Control stress
Too much stress can lead to insulin resistance, so to reduce stress, take a walk, do some deep breathing, or do yoga.
6. Weight control
For people who are overweight or obese, losing weight can increase insulin sensitivity and help prevent type 2 diabetes, says nutritionist Dru Rosales.
