Stop Insulin Impairment --A Simple Way
to Eat
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February 17, 2009, last updated January 11, 2012
By Susan M. Callahan, Health Editor and Featured Columnist
What do these diseases have in common --- polycystic
ovary syndrome (PCOS), diabetes, heart disease, obesity,
stroke? Insulin. All these diseases are either directly
caused by or exacerbated by insulin resistance or insulin
impairment. Insulin impairment raises blood sugar, it also
alters the way our hormones are regulated. Estimates vary
as to how many Americans suffer from insulin resistance.
According to the American Heart Association --- which
studies diabetes because of its role in increasing heart
disease risk --- as many as 59.7 million Americans suffer
from pre-diabetes, characterized by impaired glucose
tolerance.
Insulin resistance is the secret killer of our generation. Why
our bodies can no longer process sugar is something of a
mystery to researchers. But what is not a mystery is how to
fix it.
Eating healthy, low-carbohydrate meals is the best strategy
for restoring insulin balance.
Here is a basic plan for healthy eating that keeps your
insulin and sugar levels in balance.
No White Foods. White foods are made from refined flour.
By refined, we mean that all the grain and fiber has been
removed from the flour. White flour is exceptionally good
at raising blood sugar. In fact, it increases blood sugar just
as rapidly as table sugar itself.
So, skip white bread, potatoes, white rice, white pasta.
The only exception to this rule is cauliflower.
Go Green. The best way to eat for POS (polyscistic ovary
syndrome) is to base your main meals off green vegetables
(cabbage, spinach, broccoli, turnip greens, collard greens,
etc). Why? Green vegetables, among all vegetables, have
the fewest carbs. They also are rich in anti-oxidants and
plant phenols which help your body's hormonal balance.
Skip Red Meat. Skip red meat. Entirely. Besides the
horrendous impact red meat has on cholesterol levels,
many farmers raise their animals on feed which is literally
soaked in hormones. These hormones interfere with your
body's hormones. In Puerto Rico, for example, through
the 1970's and 1980's, many of the chickens were fed so
much hormone that male children who ate the chicken
grew breast buds.
Eat Fish. Fish with omega-3 fatty acids has been linked
with improved cholesterol and triglyceride levels, both of
which indirectly help your insulin response.
Eat Quinoa or Soy. Almost every one has heard of the
benefits of eating soy but not that many people know yet
about quinoa, a 5000-year old South American grain.
Quinoa, like soy, is a complete protein. However, unlike
soy, it has no plant hormones and does not interfere with
your body's hormones. In men, for example, research has
shown that eating soy reduces sperm count.
Related: Quinoa -A New Superfood / Foods That Lower
Blood Sugar / Ideal Breakfast for Diabetics / Why
Chamomile Tea Helps Diabetics / Chocolate -Top Health
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