Insulin resistance is defined by the National Institutes of Health (NIH) as a condition in which the body produces insulin but does not use it properly. Insulin resistance diets, therefore, are diets designed to keep blood sugar levels steady in order to delay or prevent the onset of type 2 diabetes. According to NIH.gov, by just losing 5 to 7 percent of their body weight, a person has a 60 percent chance of delaying or preventing diabetes. That is why, along with exercise, insulin resistance diets are the first form of treatment for this pre-diabetic condition.
According to LiveStrong.com, insulin resistance diets should include mostly fruits and vegetables, monounsaturated fats, and whole grains. On the other hand, diets for insulin resistance should not include trans fats and include only low amounts of saturated fats. Refined carbohydrates, such as foods made from enriched flour and sugar, should also be avoided.
Tips for Insulin Resistance Diets
Studies show that, rather than following the typical “three-meal-a-day” routine. It is better to eat several small meals. This makes it easier for cells to absorb glucose. By the same token, you should never skip breakfast, as this keeps your body’s insulin resistance down throughout the day. Eating whole grain breads, crackers, and pasta also helps your body to absorb insulin properly, and also gives your body more energy for longer periods of time than if you were to eat processed or enriched breads. For this reason, it is generally recommended that you eat some sort of whole grain (along with some sort of protein) for breakfast in the morning.
Foods which provide fiber, such as fruits, vegetables, whole grains, oats, beans and legumes are all very helpful and should always be the majority of foods that you consume in insulin resistance diets. When eating meats, choose chicken, turkey, and fish over red meats, and if you do choose a form of red meat, choose lean cuts such as sirloin and tenderloin. In choosing dairy products you should choose low-fat forms of these as well.
It normally recommended that the foods you eat not be fried, but if you are going to cook with oil, choose healthy oils like canola oil, sunflower oil, and olive oil. Always avoid foods that contain trans fats, and whenever possible avoid drinking sugary snacks or drinks, baked goods, or other foods which contain high levels of carbohydrates. Healthy snacks can be eaten throughout the day; however, you should lessen your regular portions in co-ordinance to the amount of snacks you have eaten. According to the American Diabetes Association (ADA), even healthy foods can become unhealthy if eaten in abundance.
Consulting with your physician or a dietitian is a wise thing to do before taking on any insulin resistance diets, or changing your diet in any way. You should also take into consideration that any effort put forth in dieting will be “short-changed” if you do not exercise for at least 30 minutes a day. You should also try to sleep on a regular schedule, as insulin resistance rises when you are sleep deprived.
