Insulin Resistance Diet

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Insulin Resistance Diet

When it comes to preventing diabetes, your diet can make a big difference. And if you already have the condition, a diet change may help you manage it better.

Insulin is a hormone your pancreas makes that helps move sugar (glucose) from your blood into your muscles, fat, and liver cells, where your body uses it for energy. Insulin resistance happens when these cells don’t respond well to insulin and can’t take in glucose easily. When you don’t have enough insulin, extra glucose stays in your bloodstream instead of moving into your cells. This results in the buildup of too much sugar in your bloodstream, which may lead to type 2 prediabetes or diabetes.

When you fix meals and snacks, here’s what to aim for.

Tons of vegetables. It’s hard to go wrong here. Take dark green, leafy veggies such as spinach. They’re low in carbs and calories and packed with nutrients, so you can eat as much as you want.

Fresh vegetables are best. If you go for frozen or canned, make sure there’s no added fat, salt, or sugar.

Watch out for starchy vegetables, such as potatoes, peas, and corn. They have more carbs, so treat them more like grains, and don’t overdo it.

Plenty of fruits. Packed with vitamins, minerals, and fiber, fruits are another great choice. Swap a fruit for sweets to tame your cravings. Add berries to plain, nonfat yogurt to make it into a dessert.

Again, fresh is best. Make sure to avoid canned fruits with added syrup. And remember that fruits count as carbs.

High fiber. When you eat more than 50 grams of fiber a day, it helps balance your blood sugar. Almonds, black beans, broccoli, lentils, and oatmeal are all rich in fiber.

Limited carbs. You can eat carbs, but cut back on them and pick wisely. Go for carbs in fruits, veggies, whole grains, beans, and low-fat dairy instead of processed foods such as white bread and pasta.

Whole grains that haven’t been turned into flour are even better. So, for breakfast, choose oats over toast.

Lean protein. You want to get enough protein, but not when it’s loaded with fat. Limit beef, lamb, and pork, and stick with:

  • Chicken or turkey without the skin
  • Fish, such as albacore tuna, sardines, and salmon
  • Low-fat cheese and egg whites
  • Proteins from plants, such as beans, lentils, and nut butter

Healthy fats. Swapping out saturated and trans fats for healthy ones can lower insulin resistance. That means less meat, full-fat dairy, and butter and more olive, sunflower, and sesame oils.

Low-fat dairy. With low-fat milk and plain, nonfat yogurt, you get calcium, protein, and fewer calories. Plus, several studies show that low-fat dairy lowers insulin resistance.

If you’re used to full-fat milk, you can dial it down slowly. So maybe try 1% or 2% milk before switching to skim.

Legumes. Several studies have shown that legumes such as soybeans, beans, peas, chickpeas, and lentils can help reduce insulin resistance and improve type 2 diabetes symptoms.

Try your best to stay away from:

Processed foods, which often have added sugar, fat, and salt. If it comes in cans, boxes, wrappers, and other packaging, it’s probably processed.

Saturated and trans fats, which can boost insulin resistance. These come mainly from animal sources, such as meats and cheese, and foods fried in partially hydrogenated oils.

Sweetened drinks, such as soda, fruit drinks, iced teas, and vitamin water, which can make you gain weight.

Refined carbs,which include white bread, low-fiber cereal, processed potato products such as french fries, desserts, sweets, and white flour-based foods including cakes, biscuits, pastries, and crackers.

Alcohol, especially long-term heavy drinking, as it raises your chances of insulin resistance and diabetes.

You don’t need special foods for the insulin-resistance diet. In a nutshell, you can eat less unhealthy fat, sugar, meats, and processed starches and more vegetables, fruits, whole grains, fish, and lean poultry. But it can be hard to change habits. So, keep some simple tips in mind before you start.

Adopt healthy habits. A crash diet won’t help you. This is about changing your approach to food. Go slowly and build new habits that can become permanent. Maybe you can drink less sugary sodas or quit them altogether.

Make it work for you. You may enjoy foods that are different from what others like to eat. A diet must fit your taste buds and lifestyle for you to stick with it. Most people need support along the way, so a good dietitian can be a big ally.

Don’t skip meals. You might think missing a meal means fewer calories and more weight loss. That just makes your insulin and blood sugar levels swing up and down. And that can lead to more belly fat, which makes your body more likely to resist insulin.

Focus on calories and quality. The debate over the best mix of carbs, proteins, and fats has no clear answers. Your best bet is to watch your total calories and to make them count. So, skip white rice and go for whole grains instead.

Mix it up. No magic food will fix everything, so vary what you eat. When you have a choice, choose the food with more vitamins, minerals, and fiber.

Insulin resistance diet: Breakfast options

Breakfast foods on this type of diet include:

  • Egg whites
  • Oatmeal
  • Fresh fruit
  • Nonfat yogurt
  • Whole wheat toast

Insulin resistance diet: Lunch options

For lunch, try:

  • A salad with spinach, black beans, broccoli, almonds, low-fat shredded cheese, and diced chicken
  • A turkey or chicken sandwich on whole wheat bread

Insulin resistance diet: Snack options

Snacks on an insulin resistance diet may include:

  • Nonfat yogurt topped with berries
  • Fresh fruit

Insulin resistance diet: Dinner options

For dinner, you could have:

  • Salmon
  • Tuna
  • Vegetables
  • Brown rice
  • Whole wheat pasta

Your diet plays a key role in preventing or managing diabetes, and eating the right foods helps control your insulin and blood sugar levels, warding off or managing prediabetes or type 2 diabetes. An insulin-resistant diet cuts back on unhealthy fats, sugars, and processed foods while eating more vegetables, fruits, whole grains, fish, and lean poultry. Focus on making slow changes, such as cutting back on sugary drinks, and customize your diet to fit your preferences and lifestyle.

SOURCES:

U.S. National Library of Medicine: “Evidence-based diabetes nutrition therapy recommendations are effective: the key is individualization,” “The DASH Diet and Insulin Sensitivity,” “Nutrition therapy recommendations for the management of adults with diabetes,” “Diet and risk of Type II diabetes: the role of types of fat and carbohydrate,” “Dairy Products and Prevention of Type 2 Diabetes: Implications for Research and Practice.”

National Institute of Diabetes and Digestive and Kidney Diseases: “Prediabetes and Insulin Resistance,” “Insulin Resistance & Prediabetes.”

Ohio State University: “​In study, skipping meals is linked to abdominal weight gain.”

American Diabetes Association: “Diabetes Meal Plans and a Healthy Diet,” “Diabetes Superfoods,” “Non-Starchy Vegetables,” “Fruits,” “Protein Foods,” “Dairy,” “Create Your Plate.”

American Heart Association: “Polyunsaturated Fat,” “Monounsaturated Fat.”

Mayo Clinic: “Chart of High Fiber Foods,” “Dietary Fats: Know Which Type to Choose.”

Scientific Reports: “Chronic heavy alcohol consumption influences the association between genetic variants of GCK or INSR and the development of diabetes in men: A 12-year follow-up study.”

NHS: “National Severe Insulin Resistance Service – Carbohydrates.”

Nutrients: “Rebelling against the (Insulin) Resistance: A Review of the Proposed Insulin-Sensitizing Actions of Soybeans, Chickpeas, and Their Bioactive Compounds.”

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