Food 4: Fatty Fish
Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which are essential for heart health and insulin sensitivity. Omega-3s are known for their anti-inflammatory properties, which is crucial since inflammation is a key factor in insulin resistance. These fish are also a great source of high-quality protein and vitamin D.
The omega-3 fatty acids in fatty fish play a significant role in improving insulin sensitivity. They help reduce the levels of triglycerides and inflammation in the body, both of which are linked to insulin resistance. Studies have shown that regular consumption of fatty fish can lead to improvements in insulin sensitivity and lower the risk of developing type 2 diabetes.
Including fatty fish in your diet a couple of times a week can provide these health benefits. Grilled, baked, or steamed fish are healthy preparation methods that preserve the nutritional integrity of the fish. Avoid deep-frying or cooking with unhealthy fats, as this can negate the benefits.
Fatty fish can be enjoyed in various ways. Salmon can be baked with herbs and lemon for a simple yet delicious meal, or mackerel can be added to salads for a protein boost. Sardines are great in sandwiches or as a topping on whole-grain crackers.
Fatty fish is an excellent food choice for managing insulin resistance. Its high omega-3 content and anti-inflammatory properties make it a valuable addition to a diet aimed at improving insulin sensitivity and overall metabolic health. (4)
