How to diet with insulin resistance? | List of diets for insulin resistance

insulin resistant diet By following the general guidelines in this article, you can choose foods with a lower glycemic index without paying attention to individual numbers.

Choosing less processed, high-fiber whole grains and avoiding sweets and processed foods can help improve insulin resistance, especially when combined with exercise and a healthy lifestyle.

What is insulin resistance?

Insulin resistance is a condition in which cells stop responding adequately to the signal from insulin (a hormone that helps regulate blood sugar levels). Over time, insulin resistance can lead to diseases such as prediabetes, obesity, and type 2 diabetes.

what is insulin resistance

If you’ve been diagnosed with type 2 diabetes or pre-diabetes, i.e. diseases associated with insulin resistance, you’re probably overwhelmed with information, especially when it comes to your diet and understanding which foods are best for you. You may have heard that certain foods, such as white flour and sugar, cause blood sugar spikes. But often things are much more complicated, and the phrase “Just eat healthier” can be frustrating.

But there is also good news. Indeed, it is possible to reverse conditions associated with insulin resistance, such as prediabetes and type 2 diabetes, by making certain dietary and lifestyle changes. What is the best food to eat if you have insulin resistance and want to reverse prediabetes or type 2 diabetes?

What should not be eaten by those with insulin resistance?

  • Bakery
  • Saturated fats
  • White chocolate
  • fruit juices, carbonated drinks,
  • processed foods
  • White bread, rice, pasta
  • Alcohol, especially beer
  • Vegetables that are high in starch, such as potatoes and corn
  • fried food
  • Packaged Products

How should people with insulin resistance be fed?

  • Vegetables should be consumed as they help maintain stable blood sugar levels.
  • Fatty fish such as salmon, white tuna and herring are rich in omega-3 fatty acids. Omega-3 fatty acids help minimize inflammation associated with insulin resistance.
  • You can add extra virgin olive oil to your diet as it helps improve insulin sensitivity.
  • Berries such as strawberries, blackberries, raspberries and blueberries are low on the glycemic index. This helps keep blood sugar levels in balance.
  • You can add nuts and seeds to your diet, which are rich in fiber and healthy fats.
  • Eat legumes, protein, and healthy fats.
  • Fill your plate with control. Fill half your plate with low-starch vegetables and fill the other half with an even amount of lean protein and complex carbohydrates.

What should be considered when formulating a diet for insulin resistance?

  • Drink about 2 liters of water per day gradually throughout the day.
  • Try to chew your food properly and make time for each meal.
  • Adjust your sleep time and get 6 to 8 hours of sleep each night.
  • Get at least 30 minutes of cardiovascular exercise a day. Running, walking, swimming or cycling are considered cardiovascular exercises. Cardiovascular exercise is also known as aerobic exercise.

  • Breakfast: 1 boiled egg, 1-2 slices of whole grain bread, 2 fingers thick cheese, tomatoes, cucumbers, olives and parsley.
  • Lunch: 4 spoons of bulgur pilaf, 1 plate of yogurt, lots of green salad, 1 plate of vegetable dish.
  • Snack: 10 pieces of raw almonds or hazelnuts, 1 serving of fruit.
  • Dinner: 1-2 slices of grain bread, fried meatballs, fish or meatballs, lots of green salad.
  • Snack: 1 glass of warm milk with cinnamon.

Who gets insulin resistance?

  • Overweight or obesity
  • Having a family history of diabetes
  • physical inactivity
  • Excessive intake of foods high in sugar and carbohydrates
  • High blood pressure and/or high cholesterol

Unfortunately, there are risk factors that a person cannot change, such as family history. However, people can change lifestyle risk factors such as diet, physical activity, and weight. In fact, making certain lifestyle changes can reduce your chances of developing insulin resistance or prediabetes.

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