Chronic disease is on the rise, people are living longer and eating a more modern, processed diet. This leads to insulin spikes which, when left unmanaged, can turn into type 2 diabetes.
Insulin sensitivity is a crucial aspect of maintaining healthy blood sugar levels and reducing the risk of diabetes. But what exactly is insulin sensitivity, and how can we improve it through diet and fasting?
First, let’s define insulin sensitivity. It’s a measure of how well your body responds to insulin, the hormone that helps regulate blood sugar levels. If you have high insulin sensitivity, your body is able to effectively use insulin to control blood sugar, while low insulin sensitivity can lead to problems like diabetes.
According to Dr. Pradip Jamnadas, a leading expert in the field, one of the most effective ways to improve insulin sensitivity is through diet and periods of fasting.
Let’s start with diet. A diet high in processed foods and added sugars can contribute to low insulin sensitivity. Instead, Dr. Jamnadas recommends a diet rich in whole foods, such as fruits, vegetables, and lean protein sources. He also suggest to include high fiber foods such as legumes, nuts and seeds.
Next, is fasting. Fasting has been shown to improve insulin sensitivity by reducing inflammation and promoting cellular repair. Dr. Jamnadas suggests incorporating periods of intermittent fasting, where you go without food for specific periods of time, such as 14-16 hours a day.
Intermittent fasting can also be done by doing a 24 hour fast once or twice a week. This allows your body to use stored energy, and also helps in reducing inflammation.
But it’s important to note that fasting is not suitable for everyone and one should always consult a healthcare professional before starting any new diet or fasting regimen.
Dr. Jamnadas also emphasizes the importance of weight management when it comes to restoring insulin sensitivity. Being overweight or obese can cause your body to become resistant to insulin, so it’s important to maintain a healthy weight.
In conclusion, to restore insulin sensitivity, it’s crucial to focus on a whole food diet, incorporate periods of fasting, and maintain a healthy weight. Remember, it’s always best to consult with a healthcare professional before making any significant changes to your diet or lifestyle.
As Dr. Jamnadas says, “Eating like a king for breakfast, a prince for lunch and a pauper for dinner, and fasting like a monk in between, is the key to restoring insulin sensitivity.”