Carbohydrates are found in the following foods: grains, starchy vegetables, legumes, fruits and dairy products. They are also found in sweets and sweetened beverages. Carbohydrates are found in a wide variety of food groups. Because they are so widespread, it’s not realistic or healthy to completely avoid carbohydrates. [4] X Expert Source Damaris Vega, MDBoard Certified Endocrinologist Expert Interview. 7 October 2020. There is no right or wrong diet style when it comes to limiting your carbohydrates. You may choose to follow a diabetic diet, a low-carb diet or come up with your own specific diet plan to help manage your carbohydrate intake and insulin levels.
Instead of drinking sugary, sweet beverages, stick to no or low calories beverages. Try: water, flavored water, decaf coffee or tea. It’s most likely unrealistic to completely give up sweets and desserts. Limit them in your diet and stick to smaller portions. Also limit refined grain products. These are not only low in fiber, but also low in a variety of other healthy nutrients. Try to choose 100% whole grain as often as possible. [6] X Expert Source Damaris Vega, MDBoard Certified Endocrinologist Expert Interview. 7 October 2020.
Limit your consumption of grain-based foods. You do not have to completely avoid them, but it may be ideal to limit yourself to only one to two servings daily. One serving of grains is about 1 ounce or 1/2 cup. [7] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source When you’re choosing to eat grains, try to choose 100% whole grains. These are higher in fiber and other nutrients that can support a healthy diet. Whole grain foods include: quinoa, barley, brown rice or 100% whole wheat bread.
Foods that are high in fiber include: beans, lentils, fruits, vegetables and whole grains. In general, women need about 25 g of fiber daily and men need about 38 g of fiber daily. Aiming to meet these minimums can help you manage your insulin levels more efficiently. [9] X Research source Try to include a fiber-rich food at each meal and snack. This will help you manage insulin levels throughout the entire day.
Healthy fats are found in a variety of foods including: olive oil, fatty fish, avocados, nuts and seeds. Other sources of omega-3 include vegetable oils such as soybean, canola, and flaxseed. Include these with your salads and cooking preparations. Include one to two servings of healthy fats daily. One teaspoon of oils, 3-4 ounces of fish, 1/4 cup of nuts or seeds and 1/2 cup of avocado counts as a serving. [11] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Examples of well-balanced meals to help manage insulin levels include: scrambled eggs with vegetables and cheese, a mixed green salad with grilled salmon and a chicken and vegetable stir fry with 1/3 cup quinoa. Some nutritionists recommend that half of your dinner plate be made up of vegetables. In addition, eat regularly throughout the day. Skipping meals or going too long without eating can cause low blood sugars and decreased stability in insulin levels. [13] X Research source
This type of diet or eating pattern has also been shown to help reduce high blood pressure, diabetes and heart disease. [15] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Those following this diet eat poultry or eggs only one to two times weekly and limit red meet to less than once a week or just occasionally throughout the month. [16] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Talk to your doctor about your symptoms (if any), goal to control and manage insulin and any weight goals you have. Also consider meeting with a registered dietitian. These nutrition experts will be able to help you lose weight and also help manage insulin levels. They can make you a custom meal plan to help you reach your goals.
The general recommendation is for adults to get seven to nine hours sleep each night. [18] X Research source Help increase your odds of sleeping longer and more soundly by practicing good sleep hygiene. This means turning off all the lights in your bedroom, turning off all electronics like the TV or cell phone, and giving up caffeine at least three hours prior to going to sleep. [19] X Research source
Include regular cardiovascular exercise throughout the week. Cardio helps your body use glucose immediately. [21] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source The recommendation for aerobic exercise is at least 150 minutes or 2. 5 hours per week of moderate intensity activity. [22] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source It is also recommended to include strength training two days a week, for a total of 40 minutes. Strength training also has a positive effect on insulin control. [23] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Strength training exercises include: weight lifting (uses machines or free weights), pilates or body weight exercises (like push-ups or crunches).
Start a food journal to help you keep track of your meals, calorie levels and how often you’re eating carbohydrate-rich meals. This may help you see where you can make changes. Also be sure to track your weight. Studies have shown that long-term tracking of weight helps keep people on track longer. [25] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Chromium absorptions can be inhibited by antacids.
