Diabetes is a medical condition that involves decreased insulin sensitivity or an inability of your body to produce the hormone insulin. This leads to elevated blood sugar levels, which can have serious complications, including organ damage and blindness. For diabetics, increasing insulin sensitivity or making your cells use insulin more efficiently can result in lower blood glucose levels.
Blueberries
Blueberries contain potent antioxidants that may boost insulin sensitivity, according to a study at Pennington Biomedical Research Center. Scientists assigned obese insulin-resistant men and women a smoothie with or without blueberry antioxidants twice daily for six weeks. At the end of the treatment, a report of which was published in the October 2010 issue of the “Journal of Nutrition,” researchers found that those in the blueberry group experienced increases in insulin sensitivity compared with those who had the non-blueberry smoothie.
Almonds
Researchers at the University of Medicine and Dentistry of New Jersey studied the impact of almond consumption on cardiovascular risk factors in adults with prediabetes. Patients followed a diet with or without 2 oz. of almonds daily for 16 weeks. Scientists found that those in the almond group experienced increases in insulin sensitivity compared with those in the non-almond group. The findings were published in the June 2010 issue of the "Journal of the American College of Nutrition.”
Grapefruit
Grapefruit might reduce insulin resistance by increasing insulin sensitivity, according to a study at Scripps Clinic. They discovered that obese patients consuming fresh grapefruit or 8 oz. of grapefruit juice with their meals for 12 weeks experienced increased insulin sensitivity and weight loss compared with those who had a placebo, according to research reported in the 2006 issue of the “Journal of Medicinal Food.”
Whole Grains
Whole grains, such as brown rice, quinoa, whole-grain cereal and oatmeal, may boost insulin sensitivity. Researchers at Harvard Medical School and the University of Minnesota discovered that overweight and obese subjects following a whole-grain rich diet for six weeks increased their insulin sensitivity compared with those who consumed refined grains, according to research reported in the May 2002 issue of the “American Journal of Clinical Nutrition.”
References
- "Journal of Nutrition"; Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women; A.J. Stull et al.; October 2010
- "Journal of the American College of Nutrition"; Almond Consumption and Cardiovascular Risk Factors in Adults With Prediabetes; M. Wien et al.; June 2010
- "Journal of Medicinal Food"; The Effects of Grapefruit on Weight and Insulin Resistance: Relationship to the Metabolic Syndrome; K. Fujioka et al.; Spring 2006
- "American Journal of Clinical Nutrition"; Effect of Whole Grains on Insulin Sensitivity in Overweight Hyperinsulinemic Adults; M.A. Pereira et al.; May 2002
