Insulin resistance occurs when cells in your muscles, fat, and liver don't respond well to insulin, making it harder for glucose to enter cells. The pancreas secretes insulin to promote the body’s cells to take up sugar, which the system needs for energy and maintain the blood sugar level within a healthy limit.
Over time, the pancreas may not be able to make adequate insulin to meet the body's demands. A lesser amount of insulin surges blood sugar levels, and excess blood sugar gets stored in the fat cells, leading to weight gain. Thus, being overweight combined with uncontrolled blood sugar levels increases the risk of developing prediabetes and type 2 diabetes.
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To manage this, an insulin resistance diet focuses on regulating blood sugar levels through healthy food choices. This diet emphasizes low glycaemic index (GI) foods, balanced macronutrients, and avoiding excessive sugar and processed foods.
Also Read: Insulin Resistance: Symptoms, Risk Factors, Diagnosis And Prevention
Potential Benefits
Improves Insulin Sensitivity: Helps cells respond better to insulin, reducing blood sugar spikes.
Weight Management: Supports healthy weight loss or maintenance by stabilizing glucose levels.
Reduce Risk of Type 2 Diabetes: Prevents or delays progression to diabetes.
Enhances Energy Levels: Provides sustained energy by avoiding rapid blood sugar fluctuations.
Heart Health: Lowers cholesterol and triglyceride levels, reducing cardiovascular risks.
Dietary Management
Generally, it’s best to choose whole, unprocessed foods and avoid highly processed and prepared foods. Processed foods like white bread, pasta, rice and soda are readily digested and can increase blood sugar levels, which puts extra stress on the pancreas, which secretes the hormone insulin.
In people with insulin resistance, the body impedes insulin from working properly. High intake of saturated fats has also been linked to insulin resistance, while healthy, unsaturated fats are a better choice. Moreover, fiber-rich foods and a combination of meals, not just carbs alone, can slow digestion and lessen the pressure on the pancreas.
You can mix and match food groups to make a wholesome dish for any meal.
Vegetables
They are low in calories and high in fiber, making them a perfect food to aid you control blood sugar. Some of the best choices of vegetables include:
- Tomatoes
- Asparagus
- Green beans
- Carrots
- Bell peppers
- Green leafy vegetables like spinach, collards, cabbage and kale
- Cruciferous veggies such as broccoli, cauliflower, and Brussels sprouts
Fruits
Snack on fruit to meet your daily dose of vitamins, minerals, antioxidants and fiber. Prefer fresh or frozen fruits, canned varieties without added sugar are also good, but they lack fiber that fresh and frozen ones offer as their skins are removed.
Choose fruits that are high in fiber, such as:
- Apples
- Berries
- Green bananas
- Grapes
- Plums
- Peaches
Refrain from fruit juices, as they can spike blood sugar as quickly as regular soda. Even the unsweetened or those labelled “no added sugar” are high in sugar.
Dairy
Dairy and dairy products offer you calcium and vitamin D needed to enhance strong teeth and bones. Opt for low-fat, unsweetened milk and yogurt. Skip whole milk and full-fat yogurts as a high intake of saturated fat present in animal fats has been associated with insulin resistance.
People with lactose intolerance can go for unsweetened alternatives like soy milk, rice milk almond milk or lactose-free cow’s milk.
Whole Grains
Whole-grain foods are a good choice for those with insulin resistance. They are abundant in essential vitamins, minerals and dietary fiber.
Not all carbs are bad for people with diabetes, healthy whole, unprocessed carbohydrates are a great source of fuel for the system. However, it’s important to control portions of these carb choices. In addition, it’s good to have these foods as a mixed meal, with protein and fat, as these can help you avert blood sugar spikes. Choose from some of these whole grains include:
- Whole-wheat
- Whole oats and oatmeal
- Bulgur
- Brown rice
- Quinoa
- Millet
- Buckwheat
Beans/ Legumes
Beans are an impressive source of dietary fiber and plant protein. They slowly raise blood sugar which is good for people with insulin resistance. Some of the healthier options include:
- Rajma
- Butter beans
- Red and black beans
Fish
Fishes are packed with healthy omega-3 fatty acids that can lessen the risk of heart disease. Add some of these fish such as
- Salmon
- Mackerel
- Herring
- Sardines
- Tuna
- Lobster
- Scallops
- Shrimp
- Oysters
- Clams
- Crabs
Poultry
Choose skinned poultry and lean meat to meet your protein needs and they are low in fat. Add chicken breast, turkey, lamb legs, and fat-trimmed red meat.
Vegetarian protein sources could be good options as well. Some of the healthier choices include:
- Soy
- Tempeh
- Beans
- Tofu
- Legumes
Healthy fats
Choose healthy unsaturated fat sources, as these fats can slow down digestion and provide essential fatty acids.
Nuts and seeds offer healthy fats, magnesium, protein, and fiber. Moreover, they are also low in carbohydrates, which will benefit people trying to control their blood sugar.
Avocados and olives are great choices. Use olive oil for cooking instead of solid fats.
Foods to Avoid
Refined Carbohydrates- White bread
- Sugary cereals
- Pastries and cookies
- Sugary Beverages
- Soda
- Sweetened teas
- Energy drinks
High Glycaemic Index Foods
- White rice
- Potatoes
- Processed snacks
Saturated and Trans Fats
- Fried foods
- Packaged snacks
- Margarine
Alcohol and Sugary Desserts
- Limit alcohol consumption, especially sugary cocktails
Conclusion
The insulin-resistant diet is a sustainable and effective way to improve health and prevent complications. By focusing on nutrient-dense, low-GI foods and avoiding processed items, this diet can enhance insulin sensitivity, boost energy, and lower the risk of chronic diseases. However, consulting with a healthcare provider or nutritionist is crucial to tailoring the diet regimen according to personal preferences and needs and ensuring balanced nutrition.
(This 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:
Impact of Diet Composition on Insulin Resistance
Fátima O Martins 1,*, Silvia V Conde 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC9505491/
Diet Modifications towards Restoration of Insulin Sensitivity and Daily Insulin Fluctuations in Diabetes
by Ana Magalhães 1,†,Cátia Barra 1,2,*,†,Ana Borges 1,3 andLèlita Santos 1,2,4
https://www.mdpi.com/2673-4540/3/4/46
