10 July,2024 03:28 PM IST | Mumbai | mid-day online correspondent
Image generated with Midjourney
Insulin resistance is a disorder that causes the body's cells to become less sensitive to the insulin hormone, which raises blood sugar levels and increases the chance of developing type 2 diabetes. The management and potential reversal of insulin resistance are greatly influenced by diet. Especially when it comes to this illness, superfoods can be great allies.
To dig deeper into superfoods and their impact on insulin sensitivity, Midday spoke with Dharmesh Shah, founder and director of Holistica World (an integrated health and wellness program). Here is what he recommends:
Superfoods are not only highly nutritious but also have a significant impact on health and can aid in disease prevention and reversal. When it comes to such foods, those with a low glycemic index (GI) are particularly beneficial as they prevent rapid spikes in blood sugar. For instance,
Superfoods with low GI values:
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Fruits: berries and plums are excellent choices, along with seeds like pumpkin and chia seeds.
Vegetables: Broccoli, avocado, lettuce and peppers are ideal.
Minerals: cinnamon
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Explaining the role of antioxidants in managing insulin resistance, he suggests a list of superfoods to decrease oxidative stress:
1. For those who consume non-veg food, fish such as salmon and mackerel are beneficial.
2. Vegetarians can benefit from algae-based foods like spirulina, as well as avocados. Additionally, all types of berries and seeds, when consumed in the right portions, can reduce oxidative stress.
For individuals with specific dietary restrictions, such as vegans, the best superfoods to help manage insulin resistance include spirulina, avocados, whole berries, pumpkin seeds, chia seeds and broccoli. These foods align with a vegan lifestyle while offering excellent nutritional benefits to help manage diabetes effectively.
Beyond superfoods, several factors impact insulin resistance. For diet, he recommends eating only 2 or, at most, 3 times a day. Frequent eating increases insulin resistance, so sticking to this schedule is beneficial. A suggested breakdown is 20 percent of daily intake at breakfast, 50-60 percent at lunch, and the remaining 20 percent by 7 PM.
In terms of lifestyle changes, exercise is crucial. Instead of just a 5 km walk, which is commonly recommended, incorporating ladders into your routine is more effective in reducing blood sugar levels quickly. Ladders provide excellent anti-gravity exercise. Additionally, maintaining a proper sleep schedule is vital for overall health. Breathing properly for adequate oxygenation is another key factor. Practicing meditation can significantly reduce stress and oxidative stress. Lastly, grounding or earthing - having direct contact with the ground or grass - is essential but often overlooked.
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