How Can I Reverse Insulin-Resistant Diabetes on My Own?

The majority of type 2 diabetics are also insulin resistant. It is a misconception that type 2 diabetics do not produce enough insulin. The reality is that type 2 diabetics usually do produce enough insulin, but insulin resistance prevents their body from using the insulin correctly. Insulin is a hormone that converts sugar and food into energy in the body. Insulin-resistant diabetes is also an issue in other serious medical conditions including obesity, elevated cholesterol and triglyceride levels and elevated risk of heart disease. Insulin-resistant diabetes can be reversed with a program of proper diet and exercise.

Reverse Insulin-Resistant Diabetes With Diet

• Knowing how food affects your body is crucial to reversing insulin-resistant diabetes. Everything you eat will raise your blood sugar because that is what food is supposed to do. Certain foods will raise your blood sugar more than others. For instance, a scoop of ice cream will spike your blood sugar. A serving of broccoli will aid your body with using insulin correctly. Therefore, your diet should be structured for maximum intake of foods that help insulin work better.

  A diet based on high fiber and low fat will help you reverse insulin resistance and lower your blood-sugar levels. High protein diets are hard on the liver and are not as effective as a diet with a foundation of plant fiber and alternative types of protein that come from legumes instead of meat. Meat should be eaten sparingly.

Exercise

• Without exercise, controlling your blood sugar and reversing your insulin-resistant diabetes will be much more of a challenge. Exercise increases your cells' sensitivity to insulin and immediately begins to clears the blood stream of glucose and fatty acids. Fatty acids in your blood stream work to decrease insulin sensitivity and raises blood sugar levels. Exercise will help you lose weight, increase muscle mass and begin creating long-term sensitivity to insulin. Just adding a 30-minute walk to your daily routine will make a difference. Choose an exercise you enjoy so you will be more inclined to do it daily.

Testing Your Blood Sugar

• Controlling your blood-sugar level is vital. The easiest way to monitor your progress is to test your blood sugar regularly. This will tell you if you need to adjust your diet or your exercise routine.

  Your doctor will probably order you to test your blood twice a day. If you are not seeing a doctor, you can purchase a glucose-testing meter, test strips and lancets without a prescription. Test strips can be expensive to purchase, but if you have a prescription, your insurance company will pay for diabetic testing supplies.

  Your goal is to have a blood-sugar level of 80 to 120 before breakfast and before other meals. Your blood-sugar level two hours after a meal, when your level will be the highest, should be 160 or less. Your bedtime blood sugar should be 100 to 140.