Food 5: Berries
Berries, including blueberries, strawberries, and raspberries, are packed with antioxidants, vitamins, and fiber while being low in calories and sugar. The antioxidants, especially anthocyanins in berries, have been shown to improve insulin sensitivity. The high fiber content helps regulate blood sugar levels by slowing the absorption of carbohydrates.
Berries are an ideal choice for those with insulin resistance due to their low glycemic index. They do not cause rapid spikes in blood sugar levels, which is essential for managing insulin sensitivity. Regular consumption of berries has been linked to reduced inflammation and improved insulin response after meals.
Berries are versatile and can be included in your diet in various ways. They can be eaten fresh as a snack, added to oatmeal or yogurt, or blended into smoothies. Frozen berries are also a great option and can be used year-round.
Beyond just eating them raw, berries can be incorporated into healthy desserts, like mixed berry salads with a drizzle of honey or berry-based smoothies. They can also be used as natural sweeteners in baking, providing flavor and health benefits.
Berries are a delightful and healthful addition to the diet of anyone managing insulin resistance. Their low glycemic index, high antioxidant content, and fiber make them an ideal choice for maintaining healthy blood sugar levels and enhancing insulin sensitivity. (5)
