Insulin resistance is a condition where the body's cells become less responsive to the hormone insulin, which is essential for controlling blood sugar levels. Eventually, in the long run, this condition can lead to high blood sugar levels and the risk of developing type 2 diabetes if not regulated well. However, a wholesome and varied diet plays a pivotal role in controlling and even reversing insulin resistance.
Choosing the right type of carbohydrates can help maintain blood sugar levels, improve insulin sensitivity, and support overall health. In contrast to the misconceptions, not all carbohydrates are harmful to those with insulin resistance. The fact is, that complex carbs are heaped with fiber, vitamins, and minerals, which can stabilize blood sugar levels and augment metabolic health.
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Why Carbohydrates Are Vital In Managing Insulin Resistance?
Carbohydrates are an essential macronutrient that plays a vital role in keeping a well-balanced diet and augmenting overall health. They are the main source of energy, fuelling from daily activities to strenuous workouts. Carbohydrates are broken down into simple form glucose, which is assimilated and transported to cells for energy. This process is vital for maintaining brain and muscle function well.
The type and amount of carbs intake significantly impact insulin resistance, refined carbs like white bread, maida, and sugary foods may suddenly spike and crash in blood sugar, worsening insulin resistance. Complex carbs, present in vegetables, fruits, legumes and whole grains, release glucose more steadily and slowly assisting to control blood sugar levels.
Here we have curated the five best carbohydrate sources to add to your diet plan.
Also Read: Insulin Resistance: Symptoms, Risk Factors, Diagnosis And Prevention
5 Carbohydrate Sources For Better Insulin Resistance
Oats
Oats are a storehouse of vital nutrients and an excellent source of soluble fiber, specifically beta-glucan, which helps improve insulin sensitivity by slowing glucose absorption. Adding oats to meal plans helps control blood sugar spikes, improves heart health by reducing cholesterol levels and offers a sustained source of fuel throughout the day.
Ways to Add:
Make oatmeal with unsweetened almond milk and top with nuts or berries for a balanced and nutritious breakfast.
Use oats as a base for healthy granola, dosa, idly, cheelas or upma.
Add ground oats to smoothies for extra fiber content.
Sweet Potatoes
Sweet potatoes are a low-glycemic index (GI) carbohydrate that slows down the gastric emptying time, helping prevent blood sugar spikes. They are also loaded with antioxidants like beta-carotene that ease inflammation and avert the risk of chronic diseases.
The goodness of dietary fibre in sweet potatoes manages blood sugar levels. High in vitamin C and magnesium, it helps in improving insulin sensitivity. In addition, it is endowed with antidiabetic elements like phenolic acids, flavonols, flavanones, and anthocyanidins, which may help with controlling type 2 diabetes
Ways to Add
Bake or grill sweet potato wedges with olive oil and herbs as a side dish.
Mash them as a healthier alternative to regular mashed potatoes to make wholesome parathas.
Add them to soups, stews, or salads for a hearty addition.
Quinoa
Quinoa is a gluten-free pseudo-grain packed with protein, fiber, and essential nutrients. As low GI food, adding quinoa to the diet regimen is an excellent choice for insulin resistance. A complete protein source, quinoa provides all nine essential amino acids. In addition, dietary fiber promotes digestion, keeps you satiated and manages weight.
Ways to Add:
Make wholesome quinoa salads, adding vegetables and lean protein.
Substitute white rice or pasta with quinoa in your meals.
Legumes
Legumes are nutrient-dense plant-based proteins that are a great source of complex carbohydrates and phytonutrients. Their high fiber content aids in blood sugar control and support gut health owing to prebiotic fiber.
Ways to Add:
Make a wholesome lentil soup or curry for a comforting meal.
Add chickpeas to salads, stir-fries, or make hummus as a dip.
Whole Grains
Whole grains such as brown rice, barley, and Farro retain their bran and germ layers, making them rich in fiber, vitamins, and minerals. They help maintain stable blood sugar levels and improve insulin sensitivity. Adding whole grains offers sustained energy release due to their complex carb structure. Rich in magnesium, quinoa is beneficial for insulin regulation.
Ways to Add
Substitute refined grains for brown rice or barley in pilaf and other rice-based dishes.
Add cooked farro to salads for a nutty texture.
Use whole-grain bread or wheat pasta for sandwiches and meals.
Conclusion
Managing insulin resistance doesn’t mean eliminating carbs; it’s about choosing the right ones. Incorporate these five carb-rich foods into your diet to enjoy their health benefits while keeping blood sugar levels in check. Small, consistent changes in your eating habits can make a big difference in your journey to better health.
(This is article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The Role of Carbohydrates in Insulin Resistance1
Author links open overlay panel
Bessesen Daniel H.
https://www.sciencedirect.com/science/article/pii/S0022316622138836
Carbohydrate Nutrition, Insulin Resistance, and the Prevalence of the Metabolic Syndrome in the Framingham Offspring Cohort
Nicola M. McKeown, PHD; James B. Meigs, MD, MPH; Simin Liu, MD, SCD; Edward Saltzman, MD; Peter W.F. Wilson, MD; Paul F. Jacques, SCD
