How to Balance Omega-3 And Omega-6 Fats
Omega -6 fats are actually pretty present in the typical Western diet and what’s more, they have resulted in a skewed ratio between omega-6 fats and omega-3 fats.
People evolved on a diet with an equal ratio between omega-3 fats and omega-6 fats due to their diet which contains large amounts of wild meat and lack of processed foods. In nowadays’ classical diets, this ratio has been skewed to 15:1 and it goes to up 50:1 of omega-6 fats to omega-3 fats. The aim is to bring back the old ratio in order to obtain ideal health.
Plentiful of studies have noted this skewed ratio and have concluded that by shifting the intake of omega-6 to more omega-3 fats will bring lower disease rates, particularly cardiovascular disease, cancer, inflammatory and autoimmune disorders and, of course, diabetes.
When it comes to insulin health, fats vary in their permeability and omega-3s are in fact the most liquid of the fats. When omega-3s construct a portion of the cell lipid layers, it becomes no trouble for the insulin to bind up to them due to their liquidity. Omega-3s are subsequent most permeable, followed by other forms of fats, of which trans-fats are the lowest. Trans-fats are slushy, impermeable fats that dismiss insulin binding.
Other Tips on How to Obtain Better Insulin Sensitivity?
Luckily, there are many proven ways to gain better insulin sensitivity. The things on which you should concentrate the most are diet, physical activity and supplementation.
Tip 1: Eat A High Protein, Low Carb Diet
What the studies have found is that a low glycemic response restores insulin sensitivity in insulin resistant volunteers. Also, when you practice a high protein, low carb diet, you reduce hunger and lower calorie intake while boosting your energy levels.
Tip 2: Manage the Glycemic Response
The best insulin health is gained by consuming low-glycemic index carbs like dark green vegetables and dark colored berries. This means that carbs with high fiber content produce a very moderate insulin response.
What this indicates is that strawberries, raspberries, blueberries, cherries, broccoli, lettuce, cabbage, mushrooms, green beans, asparagus, cucumber, spinach, peppers and zucchini should find a place in your everyday diet. On the other hand, bananas, pineapples and oranges have a much higher glycemic index.
When you eat a piece of white bread, it is digested quickly and all the carbs are instantly turned into glucose, which raises the overall glucose level and triggers more insulin to balance the high amount of glucose in the blood.
However, low-glycemic bread such as multi-grain bread with added fenugreek, a herb that lowers glycemic index, is digested notably slower. This happens in connection with the gradual turning of the carbs into glucose and triggering a smaller insulin response on its way.
Highly recommended foods for lowering glycemic response are nuts, fenugreek, cinnamon, strawberries and raspberries.
Tip 3: Limit Fructose In Your Diet
Fructose is widely known to be contained in all kinds of fruits and in processed foods as a high-fructose corn syrup. Fructose doesn’t trigger insulin as glucose does, yet it does muddle with insulin health.
To be more precise, fructose does not activate insulin secretion from the pancreas. It is in fact metabolized by the liver, and if you only eat a very small amount, the liver covers this competently. However, if the liver is not capable to balance the fructose metabolism, it will be turned into fat and lower glucose uptake, and affect insulin sensitivity.
Various studies have depicted that high fructose intake leads to visceral belly fat gain and lowers insulin sensitivity, although haven’t discovered the reasons why this is the case.
Thus, it’s recommended to limit the intake to 5 to 10 grams of fructose on a daily basis. This goes up to 20 grams for highly active people. Lower fructose fruits and vegetables are most berries, nectarines, avocado, tomatoes and grapefruit. Note that bananas, apples and pears are not as highly recommended.
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