Now that you understand the importance of keeping your insulin level down and which foods make your insulin levels spike out of control, I’ll share a few additional tips for helping you reach or maintain a healthy weight.
Remember to include proteins and fats. Protein foods help keep you full and help you have a constant energy level. Fats, because they are dense, help keep you full and slow down digestion, which slows down the insulin spike. The main thing to remember about proteins and fats is to choose foods that provide healthy fats (omega 3’s, mono and polyunsaturated fats), minimize foods high in saturated fats, and avoid foods with any trans fats.
Protein foods that provide healthy fats are seafood, legumes, nuts and seeds, eggs, poultry, tofu and soy, and lean meats. For the healthiest fats, always choose olive or canola oil, and avoid any fats containing partially or fully hydrogenated oils (trans fats).
There are many reasons to work toward or maintain a healthy weight, both for you and those around you. From a medical perspective, a healthy weight is crucial in preventing chronic disease such as diabetes and heart disease. From a financial standpoint, achieving a healthy weight can help you reduce your healthcare costs related to treating disease. Having a healthy weight will also allow you to have more energy, feel better about yourself, and boost your productivity at work and home. You will be more eager and able to take your children or pets out to play or engage in active events with your friends, family, and colleagues.
But remember, making change takes time, energy, and commitment. Invite a friend or loved one into your new plans to provide support and motivation.
About Luis Rodriguez, RD
Luis Rodriguez is a clinical dietitian at University of California, San Francisco Medical Center and a nutritionist at the WATCH (Weight Assessment for Teen and Child Health) clinic. He is also an advisor to ConnectWell’s Eating for a Vibrant Life Program.