What if a person secretes too much insulin in response to a glucose load? What if, for whatever reason (and there are dozens of possible culprits), a person’s cells are resistant to the effects of insulin? What if, to remove the same amount of glucose from the blood, a person secretes twice or thrice the amount of insulin? What happens when insulinstays elevated? Lipolysis is inhibited to an even greater degree. Body fat becomes even harder to burn. Susceptible brain, artery, and pancreatic cells are exposed to higher levels of blood sugar for longer. Muscle protein synthesis falls off a cliff. Glycogen is replenished at a diminished rate. And if cells are already full of glycogen and there’s nowhere else to put the glucose, it converts to fat for storage.
Obviously, we don’t want to be insulin resistant. We want to be insulin sensitive. Here are 10 nutrition-based actions.
Next time you plan on eating a high-carb meal, have a salad with avinegar-based dressingbeforehand. Vinegarhas been shownto increase insulin sensitivity in response to a carb-rich meal in type 2 diabetics.
I’ve been telling you guys to get on this stuff for awhile now. No more messing around, yeah? A natto (sticky stinky fermented soybeans) breakfastimproves insulin sensitivity. Long-fermented kimchi alsoimprovesit; fresh kimchi does, too, but not as much as the sour stuff.
9. Get Some Vitamin K2 Through Food or Supplements
In a 2011 controlled trial,vitamin K2 supplementation improved insulin sensitivity. Maybe that’s partly why natto improved it in the breakfast study mentioned previously — it’s the richest source of vitamin K2 around. Other likely sources of vitamin K2 include goose and chicken liver, aged cheeses (especially gouda), grass-fed butter, pastured eggs, and fermented milk.
10. Eat Liver and Oysters Once a Week
Ruminant liver and oysters are some of the best sources of copper and zinc, two minerals that play essential roles in maintenance of insulin sensitivity. Serum zinc and copper have inverse relationships to insulin resistance, and increases in zinc statusmatch up wellwith improvements to insulin sensitivity. If you absolutely hate these foods, you can certainly find zinc and copper elsewhere. These are just the quickest way to obtain them (plus other important nutrients).
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.