Insulin Resistance Diets

Insulin resistance is often a precursor to developing diabetes since it is characterized by your body's inability to correctly use the insulin it produces, resulting in a surplus of blood glucose. Following a special diet may help prevent further health issues.

Understanding Insulin Resistance and Dietary Impact

If you have insulin resistance (IR), your body still creates insulin but cannot use it effectively. As a result, your body requires higher insulin levels to assist cells in absorbing glucose. Your pancreas eventually cannot keep up with your body's demand, resulting in high blood glucose levels. If left untreated, IR can lead to diabetes and cardiovascular disease.
Moderation is crucial for long-term success in managing your insulin resistance. The best IR diets allow moderate protein and fat levels and low carbohydrate intake while focusing on whole foods (as opposed to processed, refined foods). Along with a sensible exercise program and vitamin supplementation, this will most likely help your body to regain normal insulin response within 2 or 3 months.

Carbohydrates

Avoid refined carbohydrates and simple sugars since these naturally raise insulin levels. This includes potatoes, candy, ice cream, alcohol, pastries, table sugar, cookies, baked goods, soda, fructose and fruit juice.
Limit your intake of carbohydrates which contain no grains (or very little grains) like tortillas, popcorn, bread and pasta.
Avoid using products containing white flour.
Limit your intake of whole grain carbohydrates (like barley, brown rice, wheat and rye).

Non-starchy vegetables should be your primary source of carbohydrates. Some can be eaten freely like Brussels sprouts, cabbage, celery, parsley, plantains, zucchini, watercress, chicory, artichoke, collard greens, kale, escarole, seaweed, garlic, asparagus, chives, avocado, bok choy, Chinese cabbage, radish, turnips, beet greens, Swiss chard, cucumbers, fennel, mushrooms, lettuce, mustard greens, onions, broccoli, spinach, tomatoes, peppers, tomatillos, dandelion greens and kohlrabi.
Eat carrots, beets, yams, squash, green beans, jicama, peas, new potatoes, taro and eggplant in moderation.

Legumes (like peanuts, soybeans, beans, soy products and peas) have a low rating on the glycemic index and are fine to include in your diet.

Include some fruit (berries are best) in your diet, but try to always pair it with a meal containing some protein. Avoid banana chips or dried fruits.

Protein

Stick with lean proteins like wild fish, free-range turkey or chicken, grass-fed beef, organic pork, wild game, buffalo and lamb. Opt for range-fed or wild proteins since they contain higher levels of omega-3 fatty acids.
Include dairy products with caution. Low-fat milk tends to raise blood sugar levels more than whole milk. Use unsweetened yogurt and limit butter intake.
Include free-range eggs and eggs with high omega-3 content. Limit yourself to less than 7 each week since eggs do contain a fair amount of fat.
Including raw nuts and seeds can supplement your protein intake nicely.

Fat

While you want to avoid unhealthy fats (like hydrogenated oils), including healthy oils and fats in your diet is critical for long-term health. Include healthy oils like olive, nut oil, canola oil, walnut oil, flax oil and fish oils. Also include fats which are derived from vegetables like avocados, coconuts or palm. Limit saturated fats which are derived from animals (like those found in dairy products and red meat).