In this article we wanted to share simple, easy tips to help you balance your blood sugar levels and reverse insulin resistance. Here they are:
- Avoid drinking coffee or a high-caffeine drink on an empty stomach
- Do not delay breakfast too long (3-4 hours) after waking up
- Make sure breakfast is complete (rich in protein and healthy fats, low or moderate in carbohydrates) and rich in natural food (eggs, natural cheeses, whole grains, vegetables, nuts, fruit, yogurt)
- Distribute carbohydrates across the morning meals (breakfast and lunch) and reduce or avoid them significantly in the evening
- Have dinner no later than 8pm, which also increases insulin sensitivity (reduces insulin resistance)
- Cut back significantly on sugar in general, and replace white sugar in your diet with natural, calorie-free sweeteners such as stevia
- When eating fruit as a snack, pair it with a healthy fat source such as nuts or nut butter to soften its effect on blood sugar
- Add different types of tea to your routine (green tea, chamomile, black tea, cinnamon, ginger), all excellent for reducing insulin resistance
- Set aside 10 minutes of walking after every main meal to increase insulin sensitivity
- Do not forget, vegetables are an essential part of your diet, try to add them to all your meals during the day
- Try intermittent fasting for 12 to 14 hours, 3 non-consecutive days a week, also to improve and raise insulin sensitivity
With these points in place, if you apply them you will see their positive effect on your blood sugar levels, your mood, and your overall quality of life.