Before we introduce these two very interesting concepts let us first identify what Insulin is. Insulin (Inn-Sue-Lin) is a hormone secreted by the pancreas which allows the body use the glucose from carbohydrates we eat for energy or storage for future usage.
Do you remember that feeling you have after eating loads of rice, fruits, or bread and feeling extremely sleepy? That has to do with the spike of your insulin and blood sugar levels. Blood sugar is simply defined as the amount of sugar or glucose in your bloodstream in that specific moment of time. You do not want your blood sugar to be too low as it may cause you to feel fatigue nor too high as it can start leading to complications such as diabetes and other metabolic diseases. That is why it is important to be eating small meals throughout the day, it keeps your blood sugar levels stable and allowing your body to be even keel throughout the day (now the quality of food is up to you!)
In simple, insulin sensitivity is usually a good thing whereas insulin resistance is a bad thing. Think of it this way, when you are leading an active lifestyle and eating healthy then your insulin is working for you and helping accelerate fat loss and increase athletic performance. When you sit around and lead a sedentary lifestyle, your insulin is storing fat and causing you to sleep poorly, have digestion issues, gain weight and be unhappy.
When insulin is working positively in your favor it is also effectively regulating the amount of nutrients that make it into your blood stream, the better regulated they are the more go to your cells and allow you to be healthy. Excess sugar consumption is not necessarily dangerous because it makes you tired or causes weight gain, in fact you need sugar to survive and be energetic. It is dangerous because if it is used and abused then it will lead you to being insulin resistance rather than insulin sensitive.
Great tips to keep your blood sugar levels stable and increase insulin sensitivity:
1. Do not skip breakfast and try and include a meal that has protein, carbs, and fat. Even if you are in a rush!
2. Eat smaller and more frequent meals throughout the day.
3.Try and stay away from high sugar beverages (If you can avoid it better, but it wont kill you if you have a sip or two of a coke to help you digest a meal).
4. Focus on eating more healthy fats such as olive oil, avocados, coconut oil, organic butters, and clean cut salmon.
5. Minimize bread, pasta, and rice. Just by minimizing these three food styles alone will lead to significantly healthier weight and more energy.