October 29, 2024
Discover 10 antioxidant-rich foods that can enhance your insulin sensitivity and improve metabolic health. Start eating better today!
Keywords: insulin sensitivity, antioxidant foods, diabetes prevention, metabolic health, blood sugar control
These foods fight free radicals, lower inflammation, and improve your body's insulin response. Aim for 5-10 servings of fruits and veggies daily to see the best results.
Quick Comparison:
Want to see how these foods affect you? Try using a continuous glucose monitor (CGM) to track your blood sugar response in real-time.
Insulin sensitivity is how well your body responds to insulin. It's a big deal for your health.
Here's the scoop:
What impacts insulin sensitivity? Diet, exercise, weight, genes, age, stress, and sleep all play a role.
Why should you care? Good insulin sensitivity:
On the flip side, low sensitivity (insulin resistance) can cause problems:
Here's some good news: You can improve your insulin sensitivity. Dr. Michael Greger says:
"Insulin sensitivity can improve within days of adopting a healthy diet and lifestyle, even before significant weight loss occurs."
Worried about your insulin sensitivity? Talk to your doctor. They can test your levels and give you personalized advice.
Antioxidants are your body's bodyguards against free radicals - nasty molecules that can wreak havoc on your cells. These troublemakers are linked to all sorts of health issues, including insulin resistance.
So, how do antioxidants save the day?
They're like generous neighbors, giving up an electron to neutralize free radicals. This stops the bad guys from damaging healthy cells and prevents a domino effect of cell destruction.
Now, let's talk antioxidants and insulin sensitivity:
Too many free radicals and not enough antioxidants? That's oxidative stress. And it's bad news for insulin sensitivity.
Antioxidants can be a game-changer for glucose control. In one study, obese, insulin-resistant adults who loaded up on antioxidants (800-1,000mg daily) saw improvements in insulin resistance.
Your pancreas has these VIP cells called beta cells. They're the insulin factories, but they're super sensitive to oxidative stress. Antioxidants step in as their personal security detail.
"We've known antioxidants are good, but now we know WHY they're good for obese folks with metabolic syndrome. They actually improve how hormones work!"
- Antonio Mancini, MD, endocrinology guru at Catholic University of the Sacred Heart in Rome
Bottom line? Antioxidants are your allies in the fight against insulin resistance. They're like tiny superheroes, battling the villainous free radicals to keep your cells healthy and your insulin working properly.
Berries aren't just tasty - they're insulin sensitivity superstars. These tiny fruits pack a big punch when it comes to your metabolic health.
Here's why berries are so great:
They're antioxidant powerhouses
Berries are LOADED with antioxidants, especially anthocyanins. These give berries their bright colors and fight off harmful free radicals in your body.
They boost insulin sensitivity
Studies show eating berries helps your body use insulin better:
Eating 150g of strawberries or mixed berries with bread led to a 24-26% drop in insulin levels compared to bread alone.
Obese people with insulin resistance who drank blueberry smoothies twice daily for six weeks saw bigger improvements in insulin sensitivity than those who had berry-free smoothies.
They help control blood sugar
Berries are low in calories and high in fiber. This slows digestion and prevents blood sugar spikes. Plus, the fiber might help you eat less - doubling your fiber intake could mean absorbing up to 130 fewer calories per day.
Different berries, different benefits
How to eat more berries
Berries are an easy, delicious way to boost your metabolic health. Why not add some to your next meal?
Leafy greens are nutrition powerhouses that can help improve insulin sensitivity. These low-calorie veggies pack a serious punch for managing blood sugar.
Why leafy greens are awesome for insulin
Spinach, kale, and Swiss chard are loaded with antioxidants that fight free radicals. They're also packed with nutrients that help your body use insulin better:
Spinach: The nutritional MVP
Spinach is a standout green. Here's why:
Kale and beet greens: Don't forget these
Kale has compounds that boost metabolism and fight disease. Cook it lightly for best results.
Beet greens are magnesium superstars. Don't toss them out!
The science behind it
A study found that people who ate more magnesium-rich foods (like leafy greens) had better insulin sensitivity.
Easy ways to eat more greens
Nuts and seeds are insulin sensitivity superstars. They're packed with antioxidants, healthy fats, and key nutrients that help manage blood sugar.
Here's the scoop on some top picks:
Chia Seeds: These tiny antioxidant bombs slow down sugar absorption, keeping your blood glucose in check. They're also loaded with omega-3s and fiber.
Flaxseeds: Ground flaxseeds are fiber and omega-3 powerhouses. They can lower blood sugar and boost insulin sensitivity.
Walnuts: Rich in alpha-lipoic acid (ALA), these nuts may help fight diabetes-related inflammation.
Check out this comparison:
Easy ways to add these to your diet:
Just remember: nuts and seeds are calorie-dense. Stick to recommended servings to get the benefits without going overboard.
Green tea packs a punch when it comes to managing blood sugar. Its secret weapon? Antioxidants called catechins, especially EGCG. These compounds fight inflammation and protect your cells.
Here's what the research says:
Professor Richard Bruno from Ohio State University puts it simply:
"Within one month we're able to lower blood glucose in both people with metabolic syndrome and healthy people."
Want to make green tea work for you?
But heads up: Green tea might mess with some meds or iron absorption. When in doubt, ask your doc.
Fatty fish are insulin sensitivity superstars. Salmon, mackerel, and sardines are packed with omega-3s and antioxidants that help your body use insulin better.
A British Journal of Nutrition study found that eating oily fish can boost insulin sensitivity. Comparing fish-based and red meat diets, they discovered:
Insulin levels dropped by nearly 20% with the fish-based diet.
Here's a quick look at top fatty fish choices:
Dr. Grace Derocha from The Academy of Nutrition and Dietetics says:
"Fish is packed with vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke."
Want to dive in? Aim for 2-3 servings of fatty fish weekly. Try:
Wild-caught fish often have more omega-3s than farmed varieties. But frozen or canned fish can still be healthy if fresh isn't an option.
Curious how fatty fish affects your blood sugar? Vively's continuous glucose monitoring can show you the impact of different foods on your glucose levels in real-time.
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Dark chocolate isn't just tasty - it's a health powerhouse. Here's the scoop:
Pick dark chocolate with at least 70% cocoa. Why? More cocoa means more flavonoids - the good stuff that helps your body.
A study with 61 people showed eating 20g of high-quality dark chocolate daily for 4 weeks did wonders:
The placebo group? Their insulin and glucose levels went up.
How much should you eat? Not too much:
Prof. Tim Spector from ZOE says: "Chocolate's flavanols might change how your body handles insulin."
Try these:
Remember: Quality matters. Choose wisely, and enjoy in moderation.
Turmeric isn't just a pretty yellow spice. It's a health powerhouse, thanks to its main ingredient: curcumin.
Why should you care about turmeric? Here's the scoop:
1. It's an antioxidant champion
Curcumin fights off those pesky free radicals that can mess with your cells.
2. It tackles inflammation
Less inflammation = better insulin sensitivity. Turmeric's got your back here.
3. It's a blood sugar buddy
Curcumin can help lower blood glucose and boost insulin sensitivity. Here's how:
The proof is in the pudding:
Want to add turmeric to your diet? Try this:
"Curcumin has many biological activities, not all of which are understood." - Mary-Eve Brown, Oncology Clinical Dietitian/Nutritionist at Johns Hopkins Medicine
Citrus fruits aren't just tasty - they're diabetes-fighting powerhouses. Packed with antioxidants, these tangy treats can boost your insulin sensitivity. Let's dive in:
Oranges, lemons, limes, grapefruits, tangerines, and pomelos are all part of the citrus family. They're loaded with vitamin C, fiber, flavonoids, folate, and potassium.
These fruits pack a punch:
Here's the kicker: People who regularly eat citrus fruits are 36% less likely to develop diabetes over 5 years compared to those who don't.
A medium orange (140g) gives you:
Want to add more citrus to your diet? Try these:
Remember: Eat the whole fruit, not just the juice. You'll get more fiber and fewer calories.
"Research has shown that many of these [nutrients] can protect us against chronic conditions including cancer and heart disease and may help support brain health and reduce the risk of kidney stones." - Vandana Sheth, RD, spokesperson for the Academy of Nutrition and Dietetics.
Beans and lentils are blood sugar superstars. They're packed with fiber, protein, and complex carbs - a trifecta for managing glucose levels.
Let's zoom in on lentils:
With a low glycemic index of 35, lentils won't send your blood sugar on a roller coaster ride.
Here's a jaw-dropper: A University of Toronto study found that swapping half a serving of rice or potatoes with lentils led to:
Talk about a blood sugar game-changer!
Beans are no slouch either. They're fiber and protein powerhouses that put the brakes on digestion. Just 1/3 cup of cooked black beans gives you:
Want to bean-ify your diet? Try these:
"Pulses are extremely nutrient-dense food that have the potential to reduce chronic diseases associated with mismanaged glucose levels." - Prof. Alison Duncan, Department of Human Health and Nutritional Sciences.
Bottom line? Beans and lentils are your insulin sensitivity allies. Get them on your plate!
Garlic and onions aren't just flavor boosters. They're insulin sensitivity superheroes. Why? It's all about those organosulfur compounds.
Check out what these pungent veggies can do:
Garlic's a standout. Studies show raw garlic homogenate (250 mg/kg/day) cut serum glucose, insulin, and triglycerides in fructose-fed rats. Translation? It might help with metabolic syndrome and oxidative stress.
How much should you eat? There's no magic number, but 1-2 garlic cloves daily is a good start. For onions, just make them a regular part of your meals.
Quick ways to up your garlic and onion game:
Pro tip: Raw or lightly cooked garlic and onions pack the biggest punch.
"The intervention of garlic is beneficial to control blood glucose and blood lipids in humans." - Authors of a garlic meta-analysis
This study, covering 22 trials with 1,567 people, found garlic supplements lowered fasting blood glucose, HbA1c, and total cholesterol.
Garlic and onions look promising for insulin sensitivity. But always chat with your doc before making big diet changes, especially if you're on meds.
Want to eat more antioxidant-rich foods? It's easier than you think. Here's how:
Kick off your day with antioxidants:
Grab these antioxidant-packed snacks:
Make your main meals count:
Here's a week of antioxidant-rich dinners:
1. Sunday: Chicken & Broccoli Stir-Fry
Serve over brown rice noodles.
2. Monday: Sheet-Pan Caprese Pizza
Use heirloom tomatoes for an antioxidant boost.
3. Tuesday: Shrimp Cauliflower Fried Rice
Swap regular rice for riced cauliflower.
4. Wednesday: Feta, Kale & Pear Salad
Massage the kale for better texture and flavor.
5. Thursday: Sheet-Pan Teriyaki Salmon with Green Beans
Pair with quick-cook brown rice.
Want to know if those antioxidant-rich foods are actually boosting your insulin sensitivity? Here's where blood sugar tracking comes in clutch.
Continuous glucose monitoring (CGM) isn't just for diabetics anymore. It's a powerful tool for anyone looking to level up their health game.
Why CGM rocks:
Healthy folks should aim to keep glucose under 140 mg/dL post-meal, returning to baseline within 2-3 hours. CGM makes this a breeze to track.
Vively's CGM program pairs with an app to show how antioxidant-rich foods impact your glucose. Check it out:
Using CGM consistently helps you:
Remember, we're all different. What works for your friend might not work for you. That's why personal tracking is key.
"CGM can support lifestyle changes that lower fasting blood glucose and reduce the risk of progressing to diabetes by up to 70%."
With Vively's CGM, you're not guessing about antioxidant-rich foods. You're getting hard data to guide your choices and boost insulin sensitivity over time.
Let's recap the 10 antioxidant-rich foods that can boost your insulin sensitivity:
These foods pack a punch. They fight free radicals, lower inflammation, and improve your body's insulin response.
A study of 29 obese, insulin-resistant adults showed the power of antioxidants. Those who ate more antioxidants saw their insulin resistance drop.
How much should you eat? Dr. Antonio Mancini, an endocrinology expert, says:
"Our suggestion is to eat five a day servings of fruits and vegetables."
Aim for 5 servings daily. If you can, push for 7-10. But don't just eat these foods once in a blue moon. Make them regulars on your plate.
Add berries to breakfast. Toss a salad for lunch. Throw garlic and onions into your dinner. By doing this, you're not just helping your insulin sensitivity. You're:
Want to see these foods in action? Try a continuous glucose monitor (CGM) like Vively's. It shows you how your food choices affect your blood sugar in real-time.
Remember: Your body is unique. What works for you might not work for others. That's why tracking your own results is key.
Want to boost your insulin sensitivity? Here's what to eat:
These foods help keep your blood sugar steady and your insulin working better. The ADA says to aim for 3-5 veggie servings daily and make half your grains whole.
Pro tip: Mix it up! Combine different foods in your meals. And don't forget: skip the sugary drinks and junk food, and watch those portion sizes.
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Discover 10 antioxidant-rich foods that can enhance your insulin sensitivity and improve metabolic health. Start eating better today!
Keywords: insulin sensitivity, antioxidant foods, diabetes prevention, metabolic health, blood sugar control
These foods fight free radicals, lower inflammation, and improve your body's insulin response. Aim for 5-10 servings of fruits and veggies daily to see the best results.
Quick Comparison:
Want to see how these foods affect you? Try using a continuous glucose monitor (CGM) to track your blood sugar response in real-time.
Insulin sensitivity is how well your body responds to insulin. It's a big deal for your health.
Here's the scoop:
What impacts insulin sensitivity? Diet, exercise, weight, genes, age, stress, and sleep all play a role.
Why should you care? Good insulin sensitivity:
On the flip side, low sensitivity (insulin resistance) can cause problems:
Here's some good news: You can improve your insulin sensitivity. Dr. Michael Greger says:
"Insulin sensitivity can improve within days of adopting a healthy diet and lifestyle, even before significant weight loss occurs."
Worried about your insulin sensitivity? Talk to your doctor. They can test your levels and give you personalized advice.
Antioxidants are your body's bodyguards against free radicals - nasty molecules that can wreak havoc on your cells. These troublemakers are linked to all sorts of health issues, including insulin resistance.
So, how do antioxidants save the day?
They're like generous neighbors, giving up an electron to neutralize free radicals. This stops the bad guys from damaging healthy cells and prevents a domino effect of cell destruction.
Now, let's talk antioxidants and insulin sensitivity:
Too many free radicals and not enough antioxidants? That's oxidative stress. And it's bad news for insulin sensitivity.
Antioxidants can be a game-changer for glucose control. In one study, obese, insulin-resistant adults who loaded up on antioxidants (800-1,000mg daily) saw improvements in insulin resistance.
Your pancreas has these VIP cells called beta cells. They're the insulin factories, but they're super sensitive to oxidative stress. Antioxidants step in as their personal security detail.
"We've known antioxidants are good, but now we know WHY they're good for obese folks with metabolic syndrome. They actually improve how hormones work!"
- Antonio Mancini, MD, endocrinology guru at Catholic University of the Sacred Heart in Rome
Bottom line? Antioxidants are your allies in the fight against insulin resistance. They're like tiny superheroes, battling the villainous free radicals to keep your cells healthy and your insulin working properly.
Berries aren't just tasty - they're insulin sensitivity superstars. These tiny fruits pack a big punch when it comes to your metabolic health.
Here's why berries are so great:
They're antioxidant powerhouses
Berries are LOADED with antioxidants, especially anthocyanins. These give berries their bright colors and fight off harmful free radicals in your body.
They boost insulin sensitivity
Studies show eating berries helps your body use insulin better:
Eating 150g of strawberries or mixed berries with bread led to a 24-26% drop in insulin levels compared to bread alone.
Obese people with insulin resistance who drank blueberry smoothies twice daily for six weeks saw bigger improvements in insulin sensitivity than those who had berry-free smoothies.
They help control blood sugar
Berries are low in calories and high in fiber. This slows digestion and prevents blood sugar spikes. Plus, the fiber might help you eat less - doubling your fiber intake could mean absorbing up to 130 fewer calories per day.
Different berries, different benefits
How to eat more berries
Berries are an easy, delicious way to boost your metabolic health. Why not add some to your next meal?
Leafy greens are nutrition powerhouses that can help improve insulin sensitivity. These low-calorie veggies pack a serious punch for managing blood sugar.
Why leafy greens are awesome for insulin
Spinach, kale, and Swiss chard are loaded with antioxidants that fight free radicals. They're also packed with nutrients that help your body use insulin better:
Spinach: The nutritional MVP
Spinach is a standout green. Here's why:
Kale and beet greens: Don't forget these
Kale has compounds that boost metabolism and fight disease. Cook it lightly for best results.
Beet greens are magnesium superstars. Don't toss them out!
The science behind it
A study found that people who ate more magnesium-rich foods (like leafy greens) had better insulin sensitivity.
Easy ways to eat more greens
Nuts and seeds are insulin sensitivity superstars. They're packed with antioxidants, healthy fats, and key nutrients that help manage blood sugar.
Here's the scoop on some top picks:
Chia Seeds: These tiny antioxidant bombs slow down sugar absorption, keeping your blood glucose in check. They're also loaded with omega-3s and fiber.
Flaxseeds: Ground flaxseeds are fiber and omega-3 powerhouses. They can lower blood sugar and boost insulin sensitivity.
Walnuts: Rich in alpha-lipoic acid (ALA), these nuts may help fight diabetes-related inflammation.
Check out this comparison:
Easy ways to add these to your diet:
Just remember: nuts and seeds are calorie-dense. Stick to recommended servings to get the benefits without going overboard.
Green tea packs a punch when it comes to managing blood sugar. Its secret weapon? Antioxidants called catechins, especially EGCG. These compounds fight inflammation and protect your cells.
Here's what the research says:
Professor Richard Bruno from Ohio State University puts it simply:
"Within one month we're able to lower blood glucose in both people with metabolic syndrome and healthy people."
Want to make green tea work for you?
But heads up: Green tea might mess with some meds or iron absorption. When in doubt, ask your doc.
Fatty fish are insulin sensitivity superstars. Salmon, mackerel, and sardines are packed with omega-3s and antioxidants that help your body use insulin better.
A British Journal of Nutrition study found that eating oily fish can boost insulin sensitivity. Comparing fish-based and red meat diets, they discovered:
Insulin levels dropped by nearly 20% with the fish-based diet.
Here's a quick look at top fatty fish choices:
Dr. Grace Derocha from The Academy of Nutrition and Dietetics says:
"Fish is packed with vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke."
Want to dive in? Aim for 2-3 servings of fatty fish weekly. Try:
Wild-caught fish often have more omega-3s than farmed varieties. But frozen or canned fish can still be healthy if fresh isn't an option.
Curious how fatty fish affects your blood sugar? Vively's continuous glucose monitoring can show you the impact of different foods on your glucose levels in real-time.
sbb-itb-8a0bc43
Dark chocolate isn't just tasty - it's a health powerhouse. Here's the scoop:
Pick dark chocolate with at least 70% cocoa. Why? More cocoa means more flavonoids - the good stuff that helps your body.
A study with 61 people showed eating 20g of high-quality dark chocolate daily for 4 weeks did wonders:
The placebo group? Their insulin and glucose levels went up.
How much should you eat? Not too much:
Prof. Tim Spector from ZOE says: "Chocolate's flavanols might change how your body handles insulin."
Try these:
Remember: Quality matters. Choose wisely, and enjoy in moderation.
Turmeric isn't just a pretty yellow spice. It's a health powerhouse, thanks to its main ingredient: curcumin.
Why should you care about turmeric? Here's the scoop:
1. It's an antioxidant champion
Curcumin fights off those pesky free radicals that can mess with your cells.
2. It tackles inflammation
Less inflammation = better insulin sensitivity. Turmeric's got your back here.
3. It's a blood sugar buddy
Curcumin can help lower blood glucose and boost insulin sensitivity. Here's how:
The proof is in the pudding:
Want to add turmeric to your diet? Try this:
"Curcumin has many biological activities, not all of which are understood." - Mary-Eve Brown, Oncology Clinical Dietitian/Nutritionist at Johns Hopkins Medicine
Citrus fruits aren't just tasty - they're diabetes-fighting powerhouses. Packed with antioxidants, these tangy treats can boost your insulin sensitivity. Let's dive in:
Oranges, lemons, limes, grapefruits, tangerines, and pomelos are all part of the citrus family. They're loaded with vitamin C, fiber, flavonoids, folate, and potassium.
These fruits pack a punch:
Here's the kicker: People who regularly eat citrus fruits are 36% less likely to develop diabetes over 5 years compared to those who don't.
A medium orange (140g) gives you:
Want to add more citrus to your diet? Try these:
Remember: Eat the whole fruit, not just the juice. You'll get more fiber and fewer calories.
"Research has shown that many of these [nutrients] can protect us against chronic conditions including cancer and heart disease and may help support brain health and reduce the risk of kidney stones." - Vandana Sheth, RD, spokesperson for the Academy of Nutrition and Dietetics.
Beans and lentils are blood sugar superstars. They're packed with fiber, protein, and complex carbs - a trifecta for managing glucose levels.
Let's zoom in on lentils:
With a low glycemic index of 35, lentils won't send your blood sugar on a roller coaster ride.
Here's a jaw-dropper: A University of Toronto study found that swapping half a serving of rice or potatoes with lentils led to:
Talk about a blood sugar game-changer!
Beans are no slouch either. They're fiber and protein powerhouses that put the brakes on digestion. Just 1/3 cup of cooked black beans gives you:
Want to bean-ify your diet? Try these:
"Pulses are extremely nutrient-dense food that have the potential to reduce chronic diseases associated with mismanaged glucose levels." - Prof. Alison Duncan, Department of Human Health and Nutritional Sciences.
Bottom line? Beans and lentils are your insulin sensitivity allies. Get them on your plate!
Garlic and onions aren't just flavor boosters. They're insulin sensitivity superheroes. Why? It's all about those organosulfur compounds.
Check out what these pungent veggies can do:
Garlic's a standout. Studies show raw garlic homogenate (250 mg/kg/day) cut serum glucose, insulin, and triglycerides in fructose-fed rats. Translation? It might help with metabolic syndrome and oxidative stress.
How much should you eat? There's no magic number, but 1-2 garlic cloves daily is a good start. For onions, just make them a regular part of your meals.
Quick ways to up your garlic and onion game:
Pro tip: Raw or lightly cooked garlic and onions pack the biggest punch.
"The intervention of garlic is beneficial to control blood glucose and blood lipids in humans." - Authors of a garlic meta-analysis
This study, covering 22 trials with 1,567 people, found garlic supplements lowered fasting blood glucose, HbA1c, and total cholesterol.
Garlic and onions look promising for insulin sensitivity. But always chat with your doc before making big diet changes, especially if you're on meds.
Want to eat more antioxidant-rich foods? It's easier than you think. Here's how:
Kick off your day with antioxidants:
Grab these antioxidant-packed snacks:
Make your main meals count:
Here's a week of antioxidant-rich dinners:
1. Sunday: Chicken & Broccoli Stir-Fry
Serve over brown rice noodles.
2. Monday: Sheet-Pan Caprese Pizza
Use heirloom tomatoes for an antioxidant boost.
3. Tuesday: Shrimp Cauliflower Fried Rice
Swap regular rice for riced cauliflower.
4. Wednesday: Feta, Kale & Pear Salad
Massage the kale for better texture and flavor.
5. Thursday: Sheet-Pan Teriyaki Salmon with Green Beans
Pair with quick-cook brown rice.
Want to know if those antioxidant-rich foods are actually boosting your insulin sensitivity? Here's where blood sugar tracking comes in clutch.
Continuous glucose monitoring (CGM) isn't just for diabetics anymore. It's a powerful tool for anyone looking to level up their health game.
Why CGM rocks:
Healthy folks should aim to keep glucose under 140 mg/dL post-meal, returning to baseline within 2-3 hours. CGM makes this a breeze to track.
Vively's CGM program pairs with an app to show how antioxidant-rich foods impact your glucose. Check it out:
Using CGM consistently helps you:
Remember, we're all different. What works for your friend might not work for you. That's why personal tracking is key.
"CGM can support lifestyle changes that lower fasting blood glucose and reduce the risk of progressing to diabetes by up to 70%."
With Vively's CGM, you're not guessing about antioxidant-rich foods. You're getting hard data to guide your choices and boost insulin sensitivity over time.
Let's recap the 10 antioxidant-rich foods that can boost your insulin sensitivity:
These foods pack a punch. They fight free radicals, lower inflammation, and improve your body's insulin response.
A study of 29 obese, insulin-resistant adults showed the power of antioxidants. Those who ate more antioxidants saw their insulin resistance drop.
How much should you eat? Dr. Antonio Mancini, an endocrinology expert, says:
"Our suggestion is to eat five a day servings of fruits and vegetables."
Aim for 5 servings daily. If you can, push for 7-10. But don't just eat these foods once in a blue moon. Make them regulars on your plate.
Add berries to breakfast. Toss a salad for lunch. Throw garlic and onions into your dinner. By doing this, you're not just helping your insulin sensitivity. You're:
Want to see these foods in action? Try a continuous glucose monitor (CGM) like Vively's. It shows you how your food choices affect your blood sugar in real-time.
Remember: Your body is unique. What works for you might not work for others. That's why tracking your own results is key.
Want to boost your insulin sensitivity? Here's what to eat:
These foods help keep your blood sugar steady and your insulin working better. The ADA says to aim for 3-5 veggie servings daily and make half your grains whole.
Pro tip: Mix it up! Combine different foods in your meals. And don't forget: skip the sugary drinks and junk food, and watch those portion sizes.
Get irrefutable data about your diet and lifestyle by using your own glucose data with Vively’s CGM Program. We’re currently offering a 20% discount for our annual plan. Sign up here.
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