9 Insulin Resistance Diet Plan : Unlock the Power of Food

Insulin Resistance Diet Plan

9 Insulin Resistance Diet Plan

1) Incorporate Low-Glycemic Index Foods:

Make an effort to consume foods with a low glycemic index (GI).
Whole grains, legumes, non-starchy veggies, and most fruits are examples.
These foods slowly release sugar into the system, preventing blood sugar spikes.


2) Make Healthy Fats a Priority:
Avocados, almonds, seeds, and olive oil are all good sources of healthful fats.
Healthy fats aid in the improvement of insulin sensitivity and the promotion of satiety.
Avoid trans fats, which are present in processed and fried foods.

3) Increase Fibre Consumption:

Choose high-fiber foods such as vegetables, fruits, whole grains, and legumes.
Fibre slows carbohydrate digestion and absorption, resulting in better blood sugar regulation.
Make an effort to consume at least 25-30 grammes of fiber every day.


4) Select Lean Protein Sources:
Include lean protein sources including skinless poultry, fish, tofu, and lentils.
Protein enhances feelings of fullness and helps to stabilize blood sugar levels.
Processed meats high in saturated fats and additives should be limited or avoided.
Limit your intake of refined sugars and processed sugars.

Reduce your intake of sugary drinks, sweets, refined grains, and processed snacks.
These foods promote blood sugar increases and contribute to insulin resistance.
Instead, look for whole food alternatives and natural sweeteners such as stevia or monk fruit.


5) Exercise Portion Control:

To minimize overeating and weight gain, keep portion proportions in mind.
Use smaller dishes and bowls to visibly manage portion sizes.
Consume balanced meals that include a variety of carbohydrates, proteins, and healthy fats.

6) Anti-Inflammatory Foods to Include:

Consume anti-inflammatory foods like fatty fish (salmon, mackerel), leafy greens, berries, and turmeric.
Because chronic inflammation can aggravate insulin resistance, including these foods can help.

7) Keep Hydrated:

Consume plenty of water throughout the day.
Water promotes adequate hydration, aids digestion, and aids in nutritional absorption.
Limit or eliminate sugary beverages in favour of water, herbal teas, or infused water.

8) Plan and prepare meals ahead of time:

Make a point of planning your meals and snacks ahead of time.
This helps you avoid impulsive meal decisions and ensures you always have nutritious options on hand.
Consider meal preparing on weekends to save time during the hectic workweek.

9) Keep an eye on and adjust your carbohydrate intake:

Pay attention to how your body reacts to various types and amounts of carbohydrates.
Regularly check your blood sugar levels and adjust your carbohydrate consumption accordingly.
Some people with insulin resistance may benefit from a low-carbohydrate or moderate-carbohydrate diet.

Here are some examples of foods that can help with insulin resistance:
Vegetables that are not starchy:
Broccoli
Spinach
Kale
Bruxelles sprouts
Cauliflower
Cayenne peppers
Quinoa is an example of a whole grain.
Rice (brown)
Oats
Barley
Whole wheat bread (sometimes)
Cereals made from whole grains
Legumes:
Chickpeas
Lentils
Beans, black
Beans from the kidney
Beans, pinto
Peas, split
Avocado has healthy fats.
Extra virgin olive oil
(In moderation) coconut oil
Almonds, walnuts, and pistachios
Flaxseeds, chia seeds, and pumpkin seeds
Sources of lean protein:
Chicken breast, skinless
Chicken breast
Salmon, tuna, and mackerel
Greek yoghurt with tofu (unsweetened)
Eggs
Berries: Blueberries
Strawberries
Raspberries
Blackberries
Cinnamon: Including cinnamon in meals or drinks may help increase insulin sensitivity.
Tomatoes: Because tomatoes are low in calories and carbs, they are an excellent choice for treating insulin resistance.
Green Tea: Green tea is high in antioxidants.

Remember to always contact with a healthcare practitioner or trained dietitian before making major dietary changes, especially if you have insulin resistance or any other underlying health concerns. They can provide tailored advice and recommendations depending on your individual requirements.

By:- Dr. Mahesh

Leave a comment