Having high mono saturated fats, avocado consumption helps people sustain their nutrition longer and experience a higher weight loss on a higher fat diet (which is 30% heart healthy fats as found in avocados) as compared with the low healthy fats. The reason is that fats can decrease the release of sugar in the blood stream, which ultimately leads to less insulin release.
Avocado also packs a punch of a unique weight loss carbohydrate known as mannoheptulose that research links with lower insulin levels.
3. Whey Protein
Protein is the essential ingredient in maintaining a healthy body balance, blood sugar level, and muscle build up. Whey protein also helps to reduce the overall food consumption.
A study conducted in the University of Toronto found that consuming whey protein helped the participants to avoid over eating.
4. Chia Seeds
Chia seed is the greatest source of omega-3s in nature, having a 65% of its total fat from omega-3 fatty acids. It is also rich in fiber, magnesium, potassium, folic acid iron and calcium.
Research reveals that chia balances blood sugar level and alleviates symptoms related to metabolic syndrome.
5. Olive Oil
Monosaturated fats in foods such as olive oil and avocado stimulates body to release appetite suppressing hormone called leptin with olive oil shown to significantly improve insulin sensitivity. In a 2007 study published in the journal Diabetes Care, 11, three different diets were tried for 28 days by the participants: a high saturated fat diet, high carb diet and a diet rich in monosaturated fats including olive oil.
The diet rich in olive oil had the best results in preventing stomach fat deposition as well as insulin resistance.
6. Flax Seed
Flaxseed is a nutrient powerhouse rich in thiamin, magnesium, copper, phosphorus, and manganese. Its fiber content lowers blood sugar level and increases weight loss.
Plus, adding 2 to 3 table spoon of flax seed in smoothies also reduce cancer risk and provide the healthy fats.
Spices are not only good for the flavor of the meal but also reduce yours stomach.
Research published in Journal of Medicinal Food revealed that spice mixture greatly reduced blood sugar and improved cholesterol level in rats. Garlic, onion, and turmeric can lower blood sugar and reduce insulin.
Not only do they taste great but also help to curb your urge to eat something sweet with only a few calories. A chemical, anthocyanin, which is abundant in cherries and other red fruits help to lower blood sugar levels.
In early studies published in the American Chemical Society’s Journal of Agricultural and Food Chemistry, the same chemical was found to reduce insulin production by 50%.
Eggs are important in lowering our appetite and improving energy levels. In a study published in International Journal for obesity, overweight and obese subjects who were given two eggs a day for breakfast lost 65% more weight than the participants without eggs.
The researchers concluded that eggs are good appetite controllers as well as important for blood insulin regulation.
Just a small quantity of cinnamon can play a huge part in the insulin balance. Cinnamon improves muscles and liver’s response towards insulin hence improving weight loss.
Only half a teaspoon for 20 days is enough to improve insulin levels by 20%.
11. Nuts and Butters
Nuts are an important source of healthy fats, which improves cholesterol levels and improves healthy insulin balance.
Research from Harvard reveals that consumption of nuts lowers the risk for type-2 diabetes by 30%.
Vinegar plays huge part in lowering post meal glucose levels.
A study in the European Journal of Clinical Nutrition mentions that vinegar can balance blood sugar and insulin releases and acetic acid, one of its constituents, improves post meal sensitivity.