What is the best diet for insulin resistance? According to the latest research the Mediterranean diet may be the best diet for insulin resistance. LiveStrong.com describes insulin resistance as a condition in which your blood sugar builds up because it cannot get into your cells. It is a major underlying cause of many conditions such as metabolic disorder and type 2 diabetes.
The Mediterranean diet is a diet which is centered on eating plant-based foods such as fruits, grains, and nuts. The diet restricts the consumption of red meats, for the most part, and does not generally call for refined sugars or carbohydrates. In addition, the diet is low in saturated fats and trans fats, so only low amounts of sugar build up in the blood. Therefore, it is good for conditions such as insulin resistance, as well as those where high blood pressure and high cholesterol levels are of a concern.
Recipes for Insulin Resistance
Garlic Parmesan Chicken
Ingredients:
- 1/3 cup grated parmesan cheese
- 12 oz. chicken breast cut into strips
- 3 medium sliced zucchini
- 2 cups of sliced mushrooms
- 1 tbsp. garlic, finely chopped
- 1 tbsp. of onion, finely chopped
Instructions:
Start by spraying a skillet or frying pan with cooking spray. Turn the stove to medium-high heat. Add the onions and garlic first, and sauté them until they turn a golden brown. Next, add the mushrooms and zucchini, and allow them to cook until they are tender. Add the chicken to the pan, and allow it to sauté on high heat. The chicken should be cooked thoroughly. Pour the parmesan cheese into the mixture and stir quickly so that all the pieces are well coated. Remove the heat once the cheese has melted.
Eggplant, Squash, and Zucchini Casserole
Ingredients:
- 2 yellow squash, sliced
- 1 ½ medium zucchini, sliced
- 1 medium eggplant, cubed
- ½ medium yellow onion, chopped
- 2 cloves minced garlic
- 2 can of diced tomatoes with chilies (10 oz.)
- ½ cup of grated parmesan cheese
- ½ cup of shredded cheese
Instructions:
Begin by preheating the oven to 400 degrees F. Line a baking dish with foil and spray with cooking spray. Now spray a skillet with cooking spray as well and place over medium heat. Add the garlic and onions and sauté them until they are soft. Now add the diced tomatoes, eggplant, squash, and zucchini. Sprinkle the mixture with salt and pepper to taste. Allow the mixture to cook for 5 minutes.
Next, on the baking dish, layer some of the mixture and then top with parmesan cheese; continue making layers until the eggplant mixture is gone. Top with more parmesan cheese and shredded cheese. Finally, bake the dish for 20 minutes or until the vegetables are at a desired consistency. This dish is meant to serve 6.
