There are many foods that cause inflammation and therefore make insulin resistance worse. By avoiding these foods in your diet you will be able to reduce the inflammation in your body and help reverse insulin resistance.
Inflammation in the body worsens insulin resistance via two mechanisms:
By interfering with insulin signalling on cell membranes (which causes insulin resistance) By affecting the fat cells directly, inducing leptin release
This is discussed further in the article titled: Obesity, Inflammation and Insulin Resistance
Foods that cause inflammation and worsen insulin resistance:
High-density carbohydrates ‘Bad’ fats Antigenic foods Highly-processed, toxic foods
In Western society over the last 20 years there has been a gradual increase in carbohydrate intake, particularly the high-density carbohydrate sources.1 These are highly-refined, concentrated carbohydrate sources and include: sugar, jams, bread, pasta, rice, cereals, etc.
Part of this increased intake has resulted from the promotion of a low-fat, high carbohydrate intake by conventional nutritionists and dietitians.
Over that same time period there has been a significant rise in the number of people being diagnosed with conditions or diseases associated with chronic inflammation. Insulin resistance is just one example.
Consumption of high-density carbohydrates causes a rapid rise in blood sugar, which induces inflammation in the body.2
A high intake of saturated fats, trans fats, and/ or a high intake of omega-6 fats relative to omega-3 fats all result in high levels of inflammation in the body.3 This contributes to insulin resistance.
The best way to reduce your intake of ‘bad’ fats is to limit or avoid the following foods that cause inflammtion:
Processed meats Fatty cuts of beef, chicken, lamb, or pork Most vegetable oils (use coconut oil or grapeseed oil instead) Baked goods Butter or margarine Chips Crisps
When susceptible people consume these foods the dietary antigens stimulate a response from the immune system. The response tends to be gut-related so the symptoms are generally bloating, gas, diarrhoea, pain and/ or discomfort. However, the symptoms may also extend to skin conditions, like eczema, or a worsening of existing conditions, like insulin resistance.
Other allergenic foods include: eggs, soy products, peanuts, corn, and tomatoes.
Highly-processed, toxic foods
Highly processed foods contain many artificial additives, colours, sweeteners, chemical, flavour-enhancers, emulsifying agents, etc. All of these are foreign to the body and some are highly toxic!
When these chemical are consumed they need to be broken down by the liver so they can be removed from the body. The process of these chemicals entering the body all the ways through to their removal causes inflammation. This of course, makes insulin resistance worse!
Overall, it is best to minimise your intake of any food that you can’t answer ‘yes’ to one of the following questions regarding it:
Can it be picked off a tree? Can it be pulled out of the ground? Did it have eyes?
If the foods you’re currently eating don’t fall into one of these categories then it is highly likely that they are one of the foods that cause inflammation and will make your insulin resistance worse. Therefore, you must remove them from your diet.
If you would like to find out more about how to overcome insulin resistance, then read: Your Complete Type 2 Diabetes Treatment Plan.