Are You feeling hungry or thirsty after the meals?
Are You very tired after carbohydrate meals?
Do You suffer from sugar cravings?
Do you have a problem with losing belly fat?
If you've answered YES to any of these questions, there is a high chance that you're suffering from insulin resistance.
Now, don't worry, this diet guide will help you with this! Before we start, however, we'd like to shortly (and simply) explain what is insulin resistance and how it can be damaging not only your body but also your thyroid gland.
What is insulin resistance?
Insulin resistance works like this:
1. You eat a lot of sugar (too much), too often and too many carbohydrates.
2. Your body slowly stops responding to insulin (hormone to lower the blood sugar).
3. Once your body stops responding, your blood sugar increases and you eventually develop diabetes type 2 and need medications.
How can it be damaging your thyroid gland?
Blood sugar imbalances and insulin resistance are “fuel to the fire” in thyroid disease. Studies have shown that people with insulin resistance have a higher prevalence of thyroid nodules and bigger thyroid glands. Insulin resistance also affects the conversion of T4 to T3 in your liver, which negatively affects levels of your thyroid hormones, and thus your health.
What are the problems with the conventional treatment of insulin resistance?
1. Diabetic association recommends eating carbohydrates multiple times per day with the use of insulin to help lower blood glucose levels (this does not work in the long term and can have even more adverse effects on your body in the future).
2. Simply lowering glucose levels (by giving insulin) actually has no benefit in reducing mortality (according to the studies). What's more, it doesn't really treat your insulin resistance, but rather "controls/manipulates" your glucose levels, so you can feel okay (until some point - most often).
3. They tell you that diabetes is a chronic disease and nothing can be done, while in reality, diabetes type 2 can be treated with diet, lifestyle changes and natural remedies.
Despite what they may tell you, diabetes doesn't have to be chronic or progressive...So what to do?
1. Eat diet high in:
Vegetables: Artichoke, Arugula, Asparagus, Bok choi, Broccoli, Brussel sprout, Cabbage Cauliflower, Celery, Cucumber, Fennel, Green bean, Kale, Leek, Lettuce, Mushroom, Spinach, Squash, Watercress
Fat: Coconut, avocado, olive oil, olives, nuts and seeds (avoid peanuts) - almonds, cashews, hemp, chia, flax, Lard, Tallow.
Fruits: Berries (blueberries, cranberries, raspberries), kiwi, papaya, honeydew, lemons, and limes.
Protein: Chicken, turkey, duck, salmon, halibut, eggs, sausage, bacon, Beef, Bison, Buffalo, Lamb, Fish, Chicken, Turkey, Duck, Pork, Rabbit, Venison.
2. Avoid foods:
Sugar: White sugar, brown sugar, high fructose corn syrup (look on the back of food products), organic cane sugar, agave syrup and any other sources of sugar.
Processed and refined carbohydrates: Breads, pastas, pizza, muffins, processed gluten - free breads/tortillas/chips and others.
Dairy: especially from cows.
Fried foods: even if it is a type of food that would be less harmful cooked another way, such as vegetables.
High amounts of: starchy vegetables, such as potatoes and yams (especially without skin), pumpkin, corn. If you eat small quantities, do not mix them with eating fats!
Beer and Alcohol: We suggest to stop all forms of alcohol. Red wine (sporadically like 1 glass a week) is an exception.
3. Follow these macronutrient ratios or try ketogenic diet (short term if you suffer from thyroid disease).