Do Food Improve Insulin Functions?
There are numerous questions regarding insulin and food. Let’s check out food that improve insulin.
What is insulin
Insulin is an important hormone that regulate your blood glucose concentrations.
Interestingly, insulin is produced in the pancreas, and controlled by the hormone glucagon.
Insulin move sugar from your blood into the cells of the liver, adipose, and muscles cells for storage.
Normally, insulin is released immediately after food is ingested so as to take up newly absorbed sugar from the blood.
If insulin secretion is impaired and insensitive to vital cells , it may not respond positively in picking up sugar from the blood, leaving unrestrained sugar in the blood.
Consequently, this unregulated glucose formation in the blood and insensitivity of the liver, adipose and muscles cells, causing hyperglycemia, a high levels of sugar in blood, that will eventually cause damage to blood vessels, heart, kidney, eyes and nerves.
The most common risk of high blood sugar is diabetes. Effective insulin secretion and sensitivity help keep you protected against insulin resistance, meaning it will respond positively to cell receptors and decrease your risk of diabetes.
Do Food Improve Insulin Functions
1. Chromium rich foods
Evidently, consuming substantial amount of meat, whole grains, Brazil nut, Broccoli, liver grap juice help immensely at improving your insulin sensitivity and lower insulin resistance; they are rich source of Chromium.
Chromium is a trace element seem in various types of foods. It aid secretion of insulin. This enables our bodies to regulate blood sugar levels and biochemically break down fat and carbohydrates.
Recommended daily allowance is 35 micrograms for men and 25 micrograms women.
2. Take zinc containing food
Zinc is an important minerals that also serve as antioxidant – helps neutralize toxic substance which affects insulin performance.
Zinc promotes synthesis and release hormone which enhance insulin secretion in the pancreas.
Some research has linked low blood levels of zinc to low response of insulin. Hence, adequate intake of zinc contains food help improve your insulin sensitivity.
3. Exercise
Exercise plays a pivotal role in boosting your insulin activities. When we exercise moderately our cells, tissues and organs tend to work effectively.
Insulin is produced to move sugar to the various body parts like liver, muscles cells and adipose tissues.
Studies have indicated that A minute exercise may improve your insulin sensitivity (5) .
4. Magnesium rich Foods
Low blood levels of magnesium has been associated with insulin resistance whereas taking magnesium rich- foods can significantly improve your insulin sensitivity (6) .
It is a mineral that can bind with receptors cells to store blood glucose, a factor helps control blood sugar levels.
5. Fruit and vegetables
These include, orange, lemon, tomatoes, beans, Broccoli, pepper, Kale and dark leafy green among others.
They are packed with natural compounds and essential nutrients which contribute greatly in improving insulin sensitivity.
Natural compounds do the work of eliminating free radicals, which can reduce availability of insulin as well cause cellular damages.
According to research, normal portion size of fruits and vegetables daily helps improve your insulin sensitivity (6) . However, low intake of vegetables have been attributed to insulin resistance.
6. Go for spicy food
Tumeric, garlic, ginger, fenugreek have properties which make them act as antibacterial, anti-inflammatory and antioxidant.
They detoxify the body from factors responsible for insulin resistance and enhance glucose uptake (7) .
They activate cells necessary for glucose storage and maintains blood sugar levels.
Research shows that spice, especially garlic can promote insulin sensitivity by stimulating secretion of insulin (8) .
7. Stress
Stress is another factors that can weaken your insulin response, this is because when we over stress ourselves the body tries to maintain proper functioning, stress hormones such as cortisol and glucagon are secreted to provide energy.
These hormones counteracts effective functions of insulin of distributing glucose to the appropriate areas. Rather than breaking down nutrients and glucose store, moving into the bloodstream which in turns elevate blood sugar levels.
Additionally, the glucose store is depleted, given much work on the pancreas to release more insulin in order to regulate blood sugar levels (6)
8. Treat infection
According to researchers, sexually transmitted disease like Staphylococcus aureus increases insulin resistance as it attacks pancreas where insulin is secreted.
Another animal study, suggests that staphylococcus aureus can impact negatively on immune system, which may lead to insulin insensitivity (9) .
9. Avoid fried food
If you’re blood sugar level is above normal, avoid intake of trans fat containing food such as dough nut, and many processed foods.
Conclusion
Insulin is an important hormone which enable the to regulate our blood sugar levels.
Poor Insulin secretion and resistance makes it difficult for our body to regulate blood sugar level.
However, research has linked dietary medication to optimum function of the insulin.
If you’re diagnosed to have insulin problem, consult a dietitians.
