BY NINA MARCHADESCH
I was 21 years old when I found out I have poor health. I was struggling to manage my weight. I had super low energy and experienced mood swings. I also had brain fog and was experiencing intense cravings. On a routine blood test, my fasting insulin level was extremely high. All of these symptoms and the blood test result pointed to one thing â I was insulin resistant.
My pancreas was working overtime to pump insulin. Why? Itâs because my blood sugar levels were most likely very high as well. Insulin is our natural hormone secreted by the pancreas, which signals our cells to absorb the fuel from our meals then store the rest.
So, what caused my blood sugar levels to go up? It was due to my poor lifestyle, especially my love for processed foods and high-sugar desserts. I never thought of controlling my intake of these types of foods because, at my age, I didnât expect to develop a health problem! The good news is that insulin resistance can be reversed with proper nutrition plus exercise and supplementation!
Two things will determine whether or not someone will develop insulin resistance â genetics and lifestyle. You might think that genetics contributes to your susceptibility the most â but itâs the other factor that is more significant. Lifestyle makes 80 percent contribution, while genetics has 20 percent.
Moreover, I also found out that of all the lifestyle factors, nutrition is the king! Making changes to your eating habits is not easy âespecially when there is so much information about nutrition out there. I was fortunate to have worked with a functional nutritionist and done my part to upgrade my nutrition education. Since then, I have reversed my insulin resistance and helped others do the same.
From my experience and from others of those I helped, I came up with five nutrition hacks. I call them hacks because they will surely make it easier for you to decide what to eat and let you see the results quicker! So, letâs dive in!
The first hack is something that all of the scientists, doctors, and nutritionists agree on. It is to make whole food the star of your diet. Whole food is food in its natural state, or how itâs found in nature, and not in colorful packaging with lots of ingredients in it. Whole food is low in sugar, high in fiber, and rich in the micronutrients that your body needs for different metabolic processes. If your diet is composed of processed food, it usually contains refined flour and added sugar, which causes insulin resistance.
The second hack is to eat less frequently. For many years, we are taught to eat small, frequent meals throughout the day and never skip a meal because this will âslow down our metabolism.â However, many studies have disproven this. I learned that eating small meals throughout the day keeps our blood sugar and insulin levels high. Eating less frequently allows your insulin levels to go down. An even better scenario, having a fasting window to keep your insulin levels lower for a lengthy period. This ensures that your body stays sensitive to insulin.
The third hack is to control carbohydrates. This is all about making smart choices when it comes to your carbohydrate source. Itâs about choosing carbohydrates that donât cause a huge spike in blood sugar, and therefore, insulin. An example of this is selecting fruits and vegetables over refined carbohydrates such as white rice, white bread, cakes, cookies, and other pastries.
The fourth hack is to prioritize protein. Protein is essential in building and maintaining healthy muscles, which can help improve insulin sensitivity. It also causes a smaller insulin response compared to carbohydrates which keep you fuller for longer. Being able to reduce the frequency of your meals will give your insulin levels time to go down. When choosing protein, choose natural protein or protein that comes with fat as this helps with protein digestion.
The last hack is to fuel with healthy fats. The old nutrition paradigm taught us to be fearful of fat. However, fat is essential to humans and has very little to no insulin response. It also digests much slower than carbohydrates, and like protein, keeps you fuller for a longer period. Take note that healthy fats are made by nature. Avoid vegetable oils, canola oil, corn oil, margarine, etc., as these were manufactured through toxic processes and cause even more harm to the body.
For the youth, itâs a common misconception that because weâre still young, weâre invincible. However, insulin resistance can develop as early as childhood and often starts with not feeling anything at all. In the society we live in now, this is not surprising because we are constantly bombarded with false health information and exposed to the food we think is healthy but isnât good for us at all. Itâs time for us to take back our health as early as possible. You might have heard the saying, âprevention is better than cure,â and I 100 percent agree. Being health-conscious, especially while still young, is critical in preventing illnesses and living a long, quality life. And by implementing these five hacks, you can be assured that you are on your way there./PN
