Insulin Resistance Diet: What to Eat & What to Avoid

Insulin resistance is an onset of diabetes if left unattended. Insulin resistance is the body’s resistance to using insulin hormones properly.

According to the data of the World Health Organisation, around 77 million people are suffering from diabetes, and millions are on the brink of getting it. This metabolic disorder is ruining the future health of the world as youth are becoming the prey of this lifestyle disorder.

We are confined to chairs and mobiles, worsening the situation. Insulin resistance can be treated and prevented with an active lifestyle with the right food and exercise. Insulin resistance is greatly affected by a healthy diet.

A good insulin-resistance diet can help someone overcome the one-way road of diabetes. To learn how an insulin resistance diet works and what an insulin resistance diet plan is, read this blog.

Before discussing insulin resistance and diet, let’s understand what insulin resistance is.

What is Insulin Resistance?

Resisting the function of insulin hormone by the body’s cells is called insulin resistance. It leads to increased sugar levels.

According to the Endocrine Society website, insulin is a hormone that regulates the amount of sugar (glucose) in the blood. Insulin resistance occurs when the body’s cells do not respond normally to insulin. Because glucose cannot enter cells as easily, it accumulates in the blood. This can progress to type 2 diabetes.

Insulin resistance is usually asymptomatic. Insulin resistance diet, exercise, and weight loss can help reverse insulin resistance.

Insulin Resistance Diet

Food plays an important role in overall well-being; the same goes for insulin resistance. A good insulin-resistant diet enables your body to process excess glucose and keeps sugar levels in check.

A healthy insulin-resistance meal plan includes big changes in your daily diet and some healthy modifications.

According to the WebMD website, the insulin-resistant diet doesn’t contain any fancy foods. It just consists of fruits, vegetables, low-carb food, a high-fiber diet, low-fat food, and a nutrient-rich diet.

How Specific Nutrients Impact Insulin Sensitivity?

Carbohydrates:

Not all carbs are created equal. Simple carbs (e.g., white bread, sugary snacks, etc.) cause rapid blood sugar spikes, enhancing insulin production. Over time, this can worsen insulin resistance. Complex carbohydrates, on the other hand, such as whole grains and vegetables, digest more gradually. This gradually increases blood sugar and insulin levels, which can help manage insulin sensitivity.

Proteins:

You can avoid insulin spikes and help regulate blood sugar levels by including lean proteins in your diet. Protein also promotes satiety and helps to control cravings.

Fats:

It has been proven that good fats, such as those in nuts, seeds, and seed oils, enhance insulin sensitivity. These fats can lower bodily inflammation, which is frequently connected to insulin resistance. However, it’s important to limit saturated fats and trans fats, as they can worsen insulin resistance.

Fiber:

Foods high in fiber, like fruits, legumes, green veggies, and whole grains, slow down or delay digestion and reduce the risk of sudden blood sugar increases. High-fiber diets are associated with better insulin sensitivity and improved blood sugar control.

Insulin Resistance Diet Plan

An insulin resistance diet plan is considered to be the best way to avoid the problem of insulin resistance and diabetes.

A perfect insulin-resistance diet plan amalgamates various healthy food portions. It reduces the risk of sugar spikes and helps to maintain healthy sugar levels.

A healthy diet is not just boiled vegetables and salads. It is adequate nutrients that serve the objective. Insulin resistance diet should include various components and properties like:

1) Make slow yet steady changes

Shedding kilograms in one go is not a healthy practice. Therefore, adopt a lifestyle that includes healthy eating habits. Going on a diet or stuffing yourself with vegetables only won’t work. Instead, start with baby steps and quit junk foods, sugary drinks, and food that elevate sugar levels.

 2) Don’t push yourself hard

A healthy diet is not necessarily a tasteless diet. Your insulin resistance diet plan should include food that can treat your palate well.

Instead of choosing bland and tasteless food, try to modify your food or substitute it with a healthy option.

3) Fasting doesn’t help

Many people with insulin resistance feel that shedding weight and eating one meal a day is good for health, which can be fatal. The frequency is not the issue. The food you are consuming is the issue, so focus on that.

Eat healthy food without staying on an empty stomach. This irregular practice fluctuates your sugar levels, which leads to more insulin resistance.

4) Go for a diverse yet healthy food

Sticking to one kind of food can be boring, so try to expand the dimensions of your food plate. Add foods that are healthy, low in carbohydrates, and rich in essential nutrients.

Read More: Can your metabolism slow down?

What to eat in Insulin Resistance? 

Everyone’s body is different, and your body’s dietary rating differs from that of other family members. Before starting the insulin resistance diet plan, you must consult your doctor and the dietitian.

A dietitian will help you create a proper diet plan for insulin resistance to meet your dietary needs daily. It helps maintain your healthy blood sugar level and supplies nutrients to nourish your body.

The diet plan for insulin resistance must include fiber-rich food, healthy proteins, and good carbs.

A healthy diet for insulin resistance must include:

1) Healthy Fats

Individuals with insulin resistance should include healthy fats in their insulin resistance diet chart. These fats will replace the carbohydrates and saturated fats. According to the studies published by the National Institute of Health, healthy fats like polyunsaturated fatty acids (PUFA) help regulate insulin levels in your body.

It helps in lowering your blood sugar level. However, you should focus on consuming healthy fats in the right amounts to control your blood sugar levels.

Sources of healthy fats: Fish, fish liver oil, walnuts, and many types of seeds such as sunflower seeds, sesame seeds, flaxseed, and pumpkin seeds.

2) Healthy Protein

The inclusion of healthy proteins along with carbohydrates in your insulin resistance diet plan helps in improving the secretion of insulin in your body.

It helps in regulating the blood sugar level. Thus, consuming high-quality protein does not lead to an increase in blood sugar levels after a meal.

Healthy protein sources: kidney beans, soybeans, lentils, tofu, chicken, pumpkin seeds, and fish (rohu, magar, hilsa, singi, pomfret).

3) Vegetables

There is no doubt that vegetables are highly nutritious and healthy. They are rich sources of protein, vitamins, minerals, fiber, and antioxidants.

According to the Harvard School of Health, your body needs at least two servings or 2 plates of vegetables a day. That amount of veggies will boost your immunity, help you lose weight, and control your blood sugar levels.

Vegetables for insulin resistance diet: Peas, cauliflower, spinach, beans, garlic, bottle gourd, bitter gourd, tomato, capsicum, sweet potato, brinjal, beetroot, and beans.

4) Fruits

A diet for insulin resistance includes a few fruits. You can include many fruits in the diet plan for insulin resistance. Fruits satisfy your sweet cravings. You can eat amla, apple, black plum (jamun), raw papaya, guava, grapes, kiwi, and pineapple.

The amount of fructose in these fruits is much less. You can also eat high-fructose fruits like mango, litchi, and banana, but limit their quantity.

5) Dairy Protein

Dairy products are excellent sources of protein, vitamin D, and calcium. They play a beneficial role in increasing the secretion of insulin for diabetes management.

Some low-fat dairy protein sources are milk, yogurt, cottage cheese, unflavored soy milk, egg whites, and low-fat sour cream.

6) High-Fiber Food

According to studies published by NIH(National Institute of Health), fiber works magically to prevent insulin resistance. Fiber slows down the breakage of carbs in the body and releases glucose slowly in the body, hence no sugar spikes.

Adding a high-fiber diet helps to reduce high sugar levels and prevents the development of type 2 diabetes from insulin resistance. A high-fiber diet includes whole vegetables, fruits, oatmeal, quinoa, brown rice, sweet potatoes, etc.

7) Limited Carbohydrates

Carbs are the major component of your daily food, so adding them to your insulin resistance diet chart is a must.

Carbohydrates are the biggest source of glucose, and excess consumption can increase sugar levels in the body. So, to maintain healthy sugar levels, limit carbs in your diet according to your daily requirements.

Read More: Why is Fatty Liver Becoming An Increasingly Common Problem?

What to Avoid in Insulin Resistance? 

How to control insulin resistance? The answer lies below, insulin resistance is greatly affected by diet. Eating the right food can increase your insulin sensitivity and help manage blood glucose levels.

So here are a few insulin resistance foods to avoid:

1) Sugary drinks or fruit juices

Do not drink sugary drinks and fruit juices that are artificially sweetened.

2) Processed food

Avoid canned or boxed food items with lots of preservatives as they are high in sugar, salt, preservatives, and fats.

3) Red meat

Instead of having red meat, add lean meat to your insulin resistance diet. According to studies by the National Institute of Health, red meat can cause various health issues. These include cardiovascular diseases, high blood pressure, or high sugar levels.

4) Junk food

Avoid foods with lots of fats and sugar, like pastries, cakes, donuts, pasta, muffins, potato chips, etc.

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Sample Meal Plan for Insulin Resistance

Creating the best diet for insulin resistance while incorporating traditional Indian foods can be both delicious and beneficial. Below is a simple one-day best diet for insulin resistance with breakfast, lunch, dinner, and snacks.

Breakfast Options

Besan Chilla (Gram Flour Pancake) with Mint Chutney

• Besan (gram flour) is high in protein and low in carbohydrates, making it a great choice for controlling blood sugar levels. Add grated vegetables like carrots or spinach for extra fiber.

Oats Upma with Mixed Vegetables

• Prepare upma with oats instead of semolina and add mixed vegetables like peas, carrots, and beans for extra fiber. Use minimal oil and olive or mustard oil for added health benefits.

Mid-Morning Snack

A Handful of Almonds and Walnuts

• Nuts like almonds and walnuts are rich in healthy fats and fiber, which help manage blood sugar levels and keep you full between meals.

Fresh Fruit Salad with Low-GI Fruits

• Choose low-GI fruits like apples, guavas, and berries. Sprinkle a little cinnamon on top, which may help improve insulin sensitivity.

Lunch Options

Quinoa Khichdi with Mixed Vegetables

• Quinoa is a high-protein, low-carb alternative to rice and pairs well with mixed vegetables like carrots and beans. This dish provides a balanced combination of nutrition comprising protein, fiber, and complex carbs.

Bajra Roti (Pearl Millet) with Palak Paneer

• Bajra (pearl millet) is a whole grain with a low GI, making it a better alternative to wheat roti. Pair it with palak paneer (spinach and cottage cheese), which provides protein and iron. Use low-fat paneer and avoid excess oil.

Evening Snack

Roasted Chana (Chickpeas)

• Roasted chana is a low-calorie snack high in protein and fiber, perfect for managing hunger and blood sugar levels.

Sprout Salad

• A sprout salad made from moong sprouts, onions, tomatoes, and cucumbers is rich in protein and fiber. It’s a filling and nutritious option that’s low in calories.

Dinner Options

Grilled Fish with Steamed Vegetables

• Fish like salmon or rohu are rich in omega-3 fatty acids. Omega 3 can help improve insulin sensitivity. Pair it with steamed vegetables like broccoli and beans for a well-rounded meal.

Tofu or Paneer Stir-Fry with Mixed Vegetables

• Tofu or paneer stir-fried with vegetables like bell peppers, mushrooms, and spinach is a high-protein, low-carb option that’s great for dinner. Use olive oil or mustard oil for cooking.

This simplified meal plan focuses on balanced meals that help manage insulin resistance while incorporating traditional foods that are readily available.

Diet Tips for Insulin-Resistance

Numerous studies have shown that dietary changes can significantly improve insulin sensitivity. For example, research has demonstrated that a Mediterranean diet rich in healthy fats, lean proteins, and whole grains can improve insulin sensitivity and reduce the risk of developing type 2 diabetes.

Some diet tips for insulin resistance that can help you manage sugar levels in the body are as follows:

1. Avoid the consumption of fruit sauces and jams. They contain added preservatives and sweetening agents. Therefore, they will increase your blood sugar level.
2. Avoid eating junk food. Refined flour is used to make bread and buns. It has a high-calorie content. Apart from this, the sauce also contains some flavoring agents and preservatives, which are not good for your health.
3. Avoid drinking canned juices. They contain artificial flavoring agents, sugar, and preservatives.
4. Be sure to have breakfast. Not having breakfast can cause many diseases related to metabolism in your body. Along with increasing your weight, it also affects the function of insulin.
5. Control your food cravings. Yoga and meditation make you physically strong. Some yoga asanas help you to ease your digestion.
6. Control your daily calorie intake. The main objective of an insulin resistance diet chart is to control your calorie intake. Thus, you need to calculate your daily calorie requirements and get your calorie intake right.
7. One insulin resistance diet plan does not fit all. Before starting any diet chart, you must first consult your dietician. A dietitian makes the best diet chart for you as per the requirements of your body.
8. Avoid alcohol and smoking.

Read More: Getting to the Heart of Your Heart

Insulin Resistance Diet Chart 

An insulin resistance diet chart should be divided into 6 meals that help to maintain your sugar levels.

However, the condition of each person is different from the other, so the diet plan for insulin resistance also varies from person to person. For starters, any one standard diet plan can be followed.

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Conclusion

Insulin resistance is becoming common among people in India. High blood sugar levels invite serious complications, including heart disease. Therefore, a resistance diet plan is very important for a healthy and long life.

Diet control is the easiest and best way to keep your sugar level under control. You can consult your dietician to design the best diet chart for insulin resistance. A well-planned diet chart contains all the essential nutrients to keep you healthy.

Being insulin-resistant doesn’t mean you have to compromise on your favorite foods. You just need to eat right to control the amount and manage your blood sugar levels.

There are many fruits, vegetables, and other healthy food items available. Therefore, following a healthy and tasty diet to control your blood sugar levels is quite easy.Last Updated on August 26, 2024 by Dr. Damanjit Duggal