However there are steps you can take to improve insulin resistance and reduce your risk of contracting Type 2 diabetes.
1.Exercise helps to clear out excess blood sugar from the body to use as energy instead of getting stored as fat. “Aim for at least 30-60 minutes of brisk walking or other forms of cardiovascular exercise, 3-5 times per week”, says Tara Collingwood, MS, RDN, a leading nutritionist and team dietitian for the Orlando Magic basketball team
2.Regular strength training to build or maintain muscle can also help with glucose and insulin control by raising the body’s metabolism therefore using excess glucose instead of storing it, says the expert.
3. Eat foods that keep blood sugar levels low. Some foods are known to maintain a slower, steady need for insulin instead of causing sudden spikes. “This is known as the glycemic index,” explains Collingwood. “The properties of food that help mitigate how quickly blood sugar goes up are fiber, protein and fat. Always try to have one of these three food groups at every meal or snack. Nuts and seeds, dairy, fruits and vegetables and protein -rich foods are all lower in the glycemic index.
4.The Diabetes Council also recommends eating these specific foods to keep insulin and blood sugar low. They are avocado, banana, blueberries, cinnamon, garlic, peanut butter and slow-cooked oatmeal.
5.Avoids foods that cause insulin spikes. Just as there are beneficial foods that keep insulin levels in check, high-sugar foods such as candies and chocolates should be avoided. Avoid foods made with white flour and white rice. Watch out for dried fruits and energy drinks that can also spike insulin levels.