7 Foods That Trigger Insulin: What To Avoid? (+3 Stabilizers You Can Enjoy)
Are you looking for a diet that will not trigger your insulin production?
Do you want to ensure that the foods you eat are safe to regulate your insulin amounts?
Are you prone to or suffering from diabetes and want a food list that is safe to eat?
Today, we are talking about insulin and how certain foods that we eat can affect insulin in different ways. We also talk about the types of foods that you should definitely avoid as these can cause a spike in your insulin levels and a few types of foods that can help you stabilize the insulin levels.
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What is insulin?
Insulin is a type of hormone that is created by your pancreas and helps your body to make use of the sugar, or glucose that you get from the carbohydrates present in the food you eat.
Your body then uses this as energy to function the way it has to and also stores it for use in the future. Insulin can also help to keep your blood sugar levels at a balanced level and can avoid them from getting either too high, which is a condition known as hyperglycaemia, or getting too low, which is a condition known as hypoglycaemia.
How is insulin affected by the food that we eat?
There are different types of foods that help pancreas produce insulin and what you eat has a major impact on your insulin levels. The carbohydrate found in the food that you eat is mainly categorized as either being a simple carbohydrate or as a complex carbohydrate.
Are there any foods that trigger insulin production and cause spikes in blood sugar levels?
Yes, the foods that you eat have a major impact on the amount of insulin that your pancreas produces and can also cause a sudden rush in your blood sugar levels.
7 really bad triggers you should generally cut back on and avoid If you are Trying To Control Your insulin levels
1. White bread:
White bread can interfere with the amount of glucose in your body and can cause an imbalance. White bread contains a lot of starch and once you have it, you will experience a sudden increase in your blood glucose levels which can impact your insulin levels and create health problems. White bread is made out of refined flour which gets digested by your body too fast and thus the spike in the levels.
2. Fast Foods and junk foods:
Fast foods, especially the ones that you find in a package and that you can heat and eat from the pack are really bad if you are trying to avoid insulin production and want to keep your blood glucose levels in check. These foods contain very high amounts of starch as well as added sugars in them and also have a high amount of salts and fats. Eating junk foods and fast foods can cause a spike in your blood glucose levels and also increase your risk of developing type 2 diabetes as well as other heart related complications.
If you have diabetes are prone to the risk of developing diabetes, you should remove soda and all forms of sweetened and aerated beverages from your food list completely. Sodas contain a huge amount of sugar in the liquid form which gets absorbed by your body almost instantly and you will notice an immediate high in your energy levels. This is because your body almost instantly has a rush in the blood glucose levels when you have sodas and other sweetened beverages. Your body is not used to absorb glucose so fast and this means that the sugar gets transformed into fat that gets stored in the liver and can cause a big risk of causing type 2 diabetes.
4. White rice:
White rice contains very little fibre especially when you compare it with brown rice, and eating this can cause a sudden rush in your blood glucose levels and cause your insulin levels to go out of the normal range. Also, if you eat five or more servings of white rice in a week, you have a higher risk of developing type 2 diabetes. At the same time, if you replace at least a third of the amount of white rice you eat with brown rice, you can bring down your risk of type 2 diabetes by almost 16 percent.
5. Trans fats:
Trans fats are created by adding hydrogen to unsaturated fatty acids. Avoid margarine, frozen heat and eat foods, peanut butter, ready to use sandwich spreads and so on, check labels on muffins, baked items or crackers, as these also contain trans fats to increase their shelf life. Trans fats may not immediately cause a rush in your blood sugar levels but they can cause insulin resistance, which means that over time your body will not be able to make use of the insulin properly and there can be problems with how much insulin your body produces.
6. Whole milk:
Whole milk and other dairy products that are made using whole milk are also very bad for your insulin levels, as these contain a lot of saturated fats that can cause insulin resistance. In addition, regularly having whole milk and exposing your body to saturated fats can increase your risk of heart related diseases as well as cause obesity.
7. Flavoured yogurt:
While plain yogurt is good for your health, flavoured yogurts mostly contain a lot of carbs and sugar, and can sometimes have the same amount or even more amount of sugar than is found in the same serving of ice cream!
3 types of foods that help stabilize insulin levels
When you are looking to stabilize your insulin levels, try including the following food types in your regular diet:
1. Foods high in protein:
Foods such as beans, skinless chicken, low fat turkey, low fat cheese, fish and soy products take longer for your body to digest and hence stabilize your insulin levels.
2. Foods high in fibre:
Fibre will help to slow down the absorption of glucose in your body and will prevent the blood glucose levels from suddenly shooting up. Fresh vegetables, legumes, whole grains and beans are a good choice.
3. Foods with healthy fats:
Have avocado, nuts, fish and seeds to slow down the absorption of glucose in your body and keep your insulin levels stable.