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Eat Small Meals Often

In Australia it is a part of our culture and heritage to have big meals and there is nothing wrong with doing so occasionally. Having a ‘Sunday Roast’ or dinner with friends every so often is fine. However, in order to prevent or cure insulin resistance, small meals must be the norm.

Larger meals induce a larger insulin response in the body simply because more nutrients need to be stored. Since it is necessary to keep insulin production as low as possible if you want to prevent or cure insulin resistance, replacing the large meals with smaller alternatives is the first step that needs to be taken.

In saying that, having small meals doesn’t mean you have to starve. You can still have the same amount of food throughout the day you just need to spread it over 5 meals as opposed to 3. By keeping insulin low, not only will you avoid insulin resistance but you will also help your body use more of its fat stores as a fuel.

Use GI Factor

GI Factor contains ingredients that assist the function of insulin by making cell receptors more sensitive to its action. This means GI Factor has the potential to prevent and even reverse insulin resistance in your body, which will make it much easier for your body to access and burn fat as a fuel source.

Since insulin resistance is becoming more prevalent these days, most adults should consider using GI Factor every day. We recommend using it with your lunch and dinner meals because these two meals generally contain the most carbohydrates.

Reduce Your Intake of Refined Carbohydrates

Refined carbohydrates tend to induce a far higher spike in the blood sugar than other carbohydrates. This of course results in a greater amount of insulin being produced.

When the receptors on cell membranes continually get bombarded with insulin they become de-sensitised to its action (insulin resistance). Therefore, reducing your intake of refined carbs means that less insulin is produced and the chance of the cell receptors becoming de-sensitised will also be reduced.

Reduce Your Overall Carbohydrate and Saturated Fat Intake

Carbohydrates induce insulin production far more than the other two macronutrients; protein and fat. Therefore, reducing your overall intake of carbohydrates will reduce insulin production and decreased the opportunity for insulin resistance to occur in your body.

All of our cell membranes are made of phospholipids, which are made from fats. If we have a high intake of saturated fats in our diet our cell membranes become harder and less permeable. This promotes insulin resistance.

By reducing our overall carbohydrate and saturated fat intake we reduce insulin production and improve the functioning of our cell membranes, which reduces insulin resistance.

Increase Your Fibre Intake

Since fibre slows down the absorption rate of carbohydrates from the intestines into the blood stream, insulin production will also be reduced. By reducing insulin secretion, you reduce the potential for insulin resistance to occur in your body.

Fibre is found mainly in fruits, vegetables and whole-grain foods. Some people find it easy to add a couple of teaspoons of psyllium husks to their breakfast cereal in the morning. This is a great way to increase your fibre intake and psyllium has a whole range of health benefits.

Add Some Good Fats to Your Diet

All of our cell membranes are made of phospholipids, which are made from fats. Adding good fats to our diet makes our cell membranes more permeable and flexible. It also reduces insulin resistance by allowing the cell receptors to function optimally.

You may want to take some fish oil capsules every day, add some flax seed oil to your diet or simply add some LSA (Linseed, Sunflower seed and Almond) meal to your cereal each day. These are some easy ways to add good fats to your diet.

Eat ‘Complete’ Meals

‘Complete’ meals are meals that supply your body with a portion of carbohydrate, protein and fat. By ensuring that all 3 macronutrients are supplied in your meals, you slow down the passage of carbohydrates into the blood stream because protein and fat slow its absorption.

A slow and sustained release of glucose into the blood stream means that your blood sugar level will remain stable, insulin will stay low and the potential for insulin resistance in your body will be reduced.

Exercise Every Day

Regular, daily exercise is important for everyone to do but it is even more important for overcoming insulin resistance. When you exercise your body cells, particularly muscle cells, use up more nutrients. This makes the cell membranes more receptive to insulin since the cells need more nutrients to flow into them.

Both aerobic exercise and resistance exercise should be performed on a weekly basis. This will ensure the cell membranes become as receptive to insulin as possible.