Why is it important to control insulin levels in the body?

The hormone insulin is able to stimulate an increase in the content of fat cells. Insulin resistance is manifested by a breakdown and sharp mood changes. For the same reason, hypertension, cardiovascular pathologies, diabetes mellitus, heartburn can occur. In addition, senile dementia, and even cancer, can develop.

A high level of insulin in the body causes disorganization in the functioning of the genital organs, which leads to infertility. In this article, we will tell you how to adjust the level of insulin in the body and protect your health.

How to adjust the level of insulin in the body

As soon as the level of insulin in the body returns to normal, the cholesterol profile will be restored, chronic inflammation will be eliminated, blood pressure will decrease, and blood sugar levels will return to normal.

1. Free your diet from fast-acting carbohydrates. This means that to minimize the use of flour, sugar, sugar substitutes and sweeteners – All this provokes bursts of insulin levels in the body. In moderation, stevia is allowed, a few dates and “slow” carbohydrates: sweet potatoes (yam), pumpkin and quinoa. Instead of eating pastries for breakfast, give preference to scrambled eggs or cottage cheese, add seeds, nuts and berries to meals.

2. Each meal should include plant or animal protein, but since protein foods can also cause an increase in insulin in the body, the amount of protein should not exceed 25-45 grams three times a day.

3. Eat at least 400 grams of vegetables per day, raw and cooked.

4. The break between meals should be at least 4-6 hours. Otherwise, the level of insulin in the body simply will not have time to return to its original level after the previous meal. An urgent need to eat something after three hours indicates the presence of insulin resistance and unstable blood sugar levels.

Snacking keeps your insulin levels high, no matter how many calories you eat.

Snacking Rules

Increase the amount of protein at your main meal. Also try drinking a glass of water and waiting 20 minutes – if the desire to eat remains the same – choose foods high in fat for this (nuts, seeds).

Stop snacking after dinner. It is important not to go to bed with a full stomach, the last meal should take place 3-4 hours before bedtime. In addition, it is desirable that the break between the evening meal and the morning meal be at least 11-12 hours.

Consume no more than 120 grams of unsweetened fruit per day. This refers to berries, avocados, unsweetened apples. Sweet fruits and berries should be completely abandoned.

Remember to chew your food thoroughly. Thanks to this, the digestive system gets the opportunity to start digestion even in the oral cavity and the body is given enough time to secrete the satiety hormone.

Don't forget about prebiotics. Friendly microflora – health support that detoxifies the body.

Important! Any changes in your usual diet should be carried out gradually. Due to a drastic change in metabolism, a temporary increase in triglycerides and bad cholesterol levels can occur. If you are prone to gout, your uric acid levels may rise, which can trigger an attack.