Both conditions are caused by the lifestyle that we lead today. Diet and lifestyle choices are what create insulin resistance and inflammation, and they are also what cure them.
The first step is to balance out blood sugar levels. We do this via eating small regular meals, every 2 to 3 hours that consist of wholefoods and grains with a low GI index. Having a low GI means that the foods will break down slowly and therefore gradually release sugar into the blood stream, helping to keep it at a steady level. Many of the common foods that we eat every day have a very high GI, including white bread, processed breakfast cereals, many pastas, potatoes and processed muffins and biscuits.
Here is a list of accessible low GI foods that you can incorporate into your diet:
Whole rolled oats (quick oats have a high
Quinoa – this versatile grain can be used in savoury and sweet dishes, in place of rice and oats.
Millet – this grain is great to use in savoury main course dishes and bakes.
Buckwheat – this high protein grain is a good addition to homemade breakfast cereals
Brown rice – use in place of white rice and pasta
Sprouted grain bread or pumpernickel bread (you can find this at some health food stores)
Natural yogurt with no added sugar – you can add some fresh berries for flavour and colour.
Fresh nuts including almonds and macadamias – a small handful per day is a good snack choice.
Berries, carrots, celery, capsicum, cucumber, tomatoes, broccoli, green beans, kiwi, coconut, grapefruit and peaches are just some of the lower GI fruits and vegetables available.
The second step is to decrease inflammation in your body. This is done by increasing the amount of fresh fruits and vegetables that you eat, particularly those rich in antioxidants like berries and bright coloured vegetables. At the same time, decreasing the amount of saturated fats and processed snack foods and meals will greatly decrease any inflammatory processes. Adding into your diet some omega 3 fats, either through fish oil supplements or from foods high in omega 3 such as chia seed, flaxseed, macadamias and fish will also greatly decrease inflammatory processes in your body, but they must be combined with a high antioxidant intake to work effectively.
As always, please consult our naturopath