Improved Insulin Sensitivity by Eating a Plant Based Diet

We’re starting to hear about plant-based diets a lot more these days but what would be the health benefits of this change to our daily diet?

New scientific data suggest that you may reduce the risk of type 2 diabetes and other chronic diseases by going plant-based. Actually, the more fruit, veggies, and nuts you eat – the lower your risk of T2D is.

Insulin resistance is the precursor of this disease that around 100 million people in the U.S. suffer from. Although the repercussions of pre-diabetes and diabetes are disheartening, there is still good news. The biggest risk factor – insulin resistance – can be treated and even reversed in the majority of cases. The means for this come right down to a dietary change.

Let’s start with the basics.

Insulin Resistance

The role of the hormone insulin is to allow cells in our muscles, fat, and liver to take in glucose from the bloodstream and use it for energy, or store it as glycogen and body fat. Insulin resistance is a pathological condition in which cells in our body don’t respond to insulin properly, and cannot absorb the glucose from the blood. The body tries to cope with this by making the pancreas produce more and more insulin until the organ is exhausted or pancreatic cells get damaged. 

Insulin resistance increases the risk of diabetes and even early heart disease. 

What Is Insulin Sensitivity?

Insulin sensitivity is the term used to define how sensitive body cells are to the effects of insulin. If your body cells are sensitive to insulin – you have low insulin resistance.

When we eat a meal, the amount of glucose in our blood increases. Pancreatic cells detect this increase and secrete insulin into our bloodstream. This should result in reduced blood sugar levels since insulin helps cells pick up sugar from the bloodstream. 

If you are healthy then your body will require smaller amounts of insulin to lower blood sugar levels. Low insulin sensitivity causes blood sugar levels to rise and may lead to type 2 diabetes.

The Best Ways to Improve Insulin Sensitivity

It is obvious that having cells that are sensitive to insulin is highly beneficial. Improving insulin sensitivity is fairly easy. Actually, insulin resistance can often be completely reversed by implementing certain lifestyle changes, such as a plant-based diet and physical activity.

Physical Activity

Exercise is ranked high in methods that improve insulin sensitivity. The effects of physical activity are almost instant. It is one of the easiest ways to help your cells react to insulin well. When you are on a plant-based diet and exercise regularly, you will need to increase your protein intake to maintain or build muscle tissue. 

To be sure you are meeting the requirements it is best to opt for superior vegan protein powders and consume the shake an hour or two after the workout.

A Plant-Based Diet

Eating a plant-based, whole-food diet can help combat insulin resistance. People living with pre-diabetes or type 2 diabetes can benefit greatly from an unprocessed, vegan diet. Even individuals diagnosed with type 1 diabetes can reduce the risk of complications and manage their blood sugar levels better by adopting this diet. Low fat, plant-based, whole-food nutrition is found to have an astonishing effect on blood glucose levels.

More and more medical professionals are talking about profound health improvements seen in type 1 and type 2 diabetes after a plant-based dietary intervention. How does this diet help our body reverse insulin resistance? A plant-based diet promotes insulin sensitivity in a couple of ways.

Whole Fiber-Rich Foods

A high-fiber plant-based diet low in added sugars helps improve insulin sensitivity. Fiber is fermented in our gut which results in the production of short-chain fatty acids mediating insulin signals. 

Also, food rich in fiber tackles insulin resistance by affecting our satiety. These foods are more filling and have a low-calorie density, so they are important in maintaining a healthy weight – which is crucial in improving insulin resistance. Eating more than 50 grams of fiber per day leads to balanced blood sugar levels.

Antioxidants

Phytochemicals in plant food like polyphenols are found to activate insulin receptors and increase glucose absorption in insulin-sensitive tissues. They also improve insulin sensitivity by reducing inflammation and oxidative stress that is related to weaker cells’ response to insulin. You can find polyphenols in fruit, berries, cocoa, cereal grains, soy and beverages like tea, coffee, and wine. 

Improvements in Beta-Cells Function

A low-fat vegan diet was found to improve the beta-cell function in overweight adults in only 16 weeks. These cells are responsible for production, storage and the secretion of insulin. Beta-cell mass and function decline over the course of time, but a plant-based diet is shown to do more than just slow down this process. Individuals with pre-diabetes or the early stages of type 2 diabetes have a higher probability of reversal since their beta-cell function is more preserved. Moreover, vegan meals increase the secretion of insulin resulting in reduced blood sugar levels. Don’t worry, plant-based recipes don’t have to be difficult or sacrifice taste.

Insulin resistance is associated with numerous chronic illnesses but you can combat this condition with simple lifestyle changes. Adopting a plant-based diet and regular exercise not only improves insulin sensitivity but also promotes good health, promotes longevity and protects you against chronic disease.