Insulin is a hormone produced by the pancreas. The pancreas is a gland, about six inches long, located in the abdomen. One function of the pancreas is to regulate the levels of glucose (sugar) in the blood. After we eat, our digestive system breaks down carbohydrates into glucose, which enters the bloodstream. In response, the pancreas releases insulin, which signals to the body’s cells to take up glucose from the bloodstream and use it for energy or store it for later use. Insulin helps maintain normal blood sugar levels, which is essential for the proper functioning of our bodies.

What is insulin resistance?

Insulin resistance occurs when the body struggles to respond to insulin the way it should. It often precedes a diagnosis of type 2 diabetes. Pre-diabetes, on the other hand, is characterised by increased glucose levels in your blood, occurring when your glucose levels are higher than they should be, yet not enough for a diabetes diagnosis. The reasons could be due to the pancreas not making sufficient amounts of insulin or your cells becoming resistant to insulin.

How can I improve insulin sensitivity?

Regular physical activity, healthy eating, managing stress, getting enough sleep, and losing weight can help your body use insulin better and improve your overall health. Several research studies have shown that the Mediterranean diet can improve your blood glucose levels and insulin sensitivity.

How can the Mediterranean diet improve insulin sensitivity?

The Mediterranean diet focuses on eating a variety of whole, unprocessed foods that are commonly found in Mediterranean countries. It is rich in healthy fats, fibre, and protein, which all play a role in improving insulin sensitivity. Healthy fats like those found in extra virgin olive oil can help reduce inflammation and improve insulin sensitivity. Eating a variety of fruits and vegetables may also reduce inflammation and provide essential vitamins and minerals that support insulin sensitivity. Whole grains and legumes contain fibre, which slows down the digestion of carbohydrates and helps regulate blood sugar levels.

Additionally, the Mediterranean diet is low in processed foods, added sugars, and unhealthy fats, which all contribute to insulin resistance and other chronic diseases.

The Mediterranean diet is not just a diet, but a lifestyle that promotes healthy eating habits and physical activity, which are crucial for preventing and managing insulin resistance and type 2 diabetes.

If you’re interested in incorporating the Mediterranean diet into your lifestyle, contact Med E Life for a tailor-made lifestyle plan that includes delicious foods customised to your tastes and busy life.