The human body is not sensitive to insulin, forming insulin resistance, resulting in blood sugar imbalance, which may further evolve into diabetes. In fact, if you consume more spices such as ginger, turmeric, garlic, and cinnamon, it may improve.
Insulin is the key hormone that regulates blood sugar. Part of the cause of type 2 diabetes is the body’s insulin resistance, which is closely related to the body’s sensitivity to insulin.
Balance blood sugar, why improve insulin sensitivity?
From pre-diabetes onwards, the body’s liver, skeletal muscle, fat and other peripheral tissues become insensitive to insulin, so they cannot effectively use glucose from food, which is called insulin resistance.
This means that the body has discounted the action of insulin, making it relatively deficient, causing blood sugar to rise. And many recent studies have found that chemicals in some spices can boost the body’s sensitivity to insulin, help balance blood sugar and reduce the risk of diabetes.
Spices that improve insulin resistance: ginger, turmeric, garlic, cinnamon
Scientists have found that there are not many spices that can increase insulin sensitivity, that is, improve insulin resistance, and there are 4 kinds that are readily available in the kitchen:
- Garlic: Animal experiments have found that garlic can improve insulin secretion and has antioxidants that can increase insulin sensitivity.
- Ginger: The chemical Gingerol contained in ginger makes muscle cells more sensitive to sugar receptors, increases the utilization of sugar, and improves the body’s sensitivity to insulin.
- Turmeric: Curcumin in turmeric has potent antioxidant and anti-inflammatory properties, reduces free fatty acids and sugars in the blood, and improves insulin sensitivity.
- Cinnamon: Studies have found that taking 1/2 to 3 teaspoons (1 to 6 grams) of cinnamon daily can significantly reduce short- and long-term blood sugar levels. Cinnamon can also make muscle cells more sensitive to sugar receptors and effectively transport glucose to cells; even some studies have found that compounds contained in cinnamon can mimic insulin and act directly on cells to better utilize blood sugar. , improve insulin sensitivity.
To improve insulin sensitivity and reduce the risk of diabetes, in addition to consuming more of the above spices, some small things that can be done in life can also improve insulin sensitivity:
- Getting enough sleep: A study of nine healthy subjects found that sleeping just 4 hours a night resulted in decreased insulin sensitivity and less regular blood sugar than 8.5 hours of sleep a night.
- Exercise more: Regular exercise is one of the best ways to improve insulin sensitivity, and exercise helps more sugar enter muscle storage. The study found that healthy subjects who used bicycle exercise equipment at a moderate pace for 60 minutes had the effect of improving insulin sensitivity for 48 hours.
- Reduce stress: Stress puts the body into a battle-like state of tension and stimulates the release of the stress hormones cortisone and glucagon. These hormones break down liver sugar into glucose and enter the bloodstream for a quick energy source. So being under stress for a long time will continuously increase the sugar in the blood and create insulin resistance.
- Eat more fruits and vegetables: Colorful fruits and vegetables are rich in antioxidants, which can neutralize free radicals and reduce inflammation in the body. Many studies have also found that compounds in plants are associated with improved insulin sensitivity, and 2 to 5 servings of fruits and vegetables a day is the optimal amount.
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