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Title: Improving Insulin Sensitivity: Simple Strategies to Combat Resistance
In this video, cardiologist André Wambier discusses strategies for improving insulin sensitivity and reducing the risk of diabetes. He highlights three key tips:
1. Lose weight, especially belly fat, as obesity is a significant factor in insulin resistance. Losing weight can improve sleep quality, energy levels, and reduce the burden on the pancreas. It also lowers the risk of various types of cancer associated with overproducing insulin.
2. Increase fiber intake by consuming more vegetables (such as spinach and broccoli), fruits with lower glycemic indexes (like pears and apples), avocados, kiwi, and legumes like beans and lentils. Chia seeds are a favorite for their soluble fibers that can be added to various dishes easily. Aim for at least 35 grams of fiber per day through food or supplements.
3. Reduce carbohydrate intake, particularly refined carbs like white bread, pasta, and cookies. Eat smaller portions of whole-grain carbohydrates regularly throughout the day to provide less sugar in each meal, making it easier for insulin to work and preventing spikes in blood glucose levels. Consume low glycemic index (GI) foods like quinoa, lentils, sweet potatoes, and whole-grain pasta.
Additionally, Wambier suggests replacing unhealthy fats with nutritious alternatives and incorporating certain spices into meals to improve insulin sensitivity. Spices such as cinnamon, ginger, turmeric, oregano, and fennel contain bioactive compounds that can help inflammation and glucose metabolism in the body. Drinking apple cider vinegar and green tea can also aid in improving insulin sensitivity due to their beneficial properties.
In conclusion, making small changes to one’s diet and lifestyle can significantly impact blood sugar control and potentially prevent or manage diabetes.
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