How to use food color coding to reverse insulin resistance
After many studies, the result is that food remains the most important factor and the only variable when it comes to reversing insulin resistance. If the idea of adopting a new diet worries you, and the thought that you will have to give up your favorite foods, rich in carbohydrates to avoid increasing blood sugar levels, worries you, specialists reassure you. The results of the studies showed that drastic or sudden changes are not favorable.
Cyrus Khambatta, PhD & Robby Barbaro, MPH have developed a very useful system for monitoring blood sugar, which is based on a color code for food consumed.
Using this practical system, you adapt to the new lifestyle, step by step, and you will be able to monitor how your blood sugar levels will respond, thus developing healthy habits.
The system consists of 3 parts to easily identify foods that can be consumed in abundance, foods that need to be minimized and what foods you need to eliminate altogether, to make an easy transition to a low-fat diet. In terms of what you should eat, the system consists of: color V erde, color G Alben complicated , color red.
The good news is that once you begin to build tables its around food color green , you may become happy from a nutritional standpoint, and most likely desires processed food will disappear.
The Color Code is presented below:
Food them green
- Fruits (eg bananas, mangoes, oranges)
- Starchy vegetables (eg potatoes, corn, walnuts)
- Legumes (eg beans, lentils, peas)
- Intact whole grains (eg brown rice, spelled quinoa)
- Starch-free vegetables (eg tomatoes, cucumbers, broccoli)
- Leafy greens (eg salad, arugula, spinach)
- Herbs and spices
- Mushrooms (ex: shiitake, cremini, portobello)
Perhaps the most important aspect of this method for controlling diabetes is that foods rich in carbohydrates are easily metabolized when fat intake is kept low (especially saturated fats).
Collectively, green foods are the richest in nutrients, supplemented with all three macronutrients, as well as vitamins, minerals, fiber, water, antioxidants and phytochemicals.
Food Color Yellow
- Nuts and seeds
- Nuts and seeds
- Herbal milk
- Coconut Coconut
- Soy products (eg edamame, tofu, tempeh)
- Alternatives for pasta (eg lentils, beans, brown rice)
- Dried fruits (eg dates, raisins, dried apricots)
- Fermented foods (eg cabbage, coconut kefir)
- Sprouted bread
The foods listed in the yellow category are herbal foods, which can certainly be part of the diet in small quantities . Avocados, nuts, seeds, olives and soy products are high-fat whole foods and, although they contain mainly unsaturated fats, when consumed in large quantities they can cause insulin resistance and high blood sugar.
Food color red
- Red meat
- White meat
- All dairy products
- Oils of any kind
- Fish and shellfish
- Processed pastries
- Refined white food
- Coconut products
- Processed vegan foods
The red food category includes two main food groups: animal products and processed foods . We also included oil in this category, because the oil is the most refined and high in calories in the grocery store.
What do you need to know?
- Monitoring your blood sugar and creating a healthy diet can lead to a nutritionally satisfying outcome.
- Foods that can be consumed in abundance, minimized or reduced in total.
- The food you eat is the most important variable in reversing insulin resistance.
Now you can create your own diet, based on color codes and without worrying about the lack of taste. The Dahna app, based on the most recommended diet, namely the Mediterranean diet, comes to your aid with over 200 recipe ideas based on your metabolic profile. You choose the menu and you have an instant shopping list. This way you forget about your blood sugar, develop healthy eating habits and save valuable time, and even save money, because the application tells you exactly the quantities you need for your menu.
Download Dahna and discover ideas for proper nutrition. With Dahna, you learn to eat again!