Nutrition In Insulin Resistance

Insulin resistance occurs in people with diabetes or overweight. Several studies have found that proper diet and exercise can change the way the body responds to insulin. The number of people suffering from diabetes has increased significantly in recent years, so we must pay serious attention to the way we eat. The insulin resistance diet is similar to diabetic and helps you lose weight as well as regulate blood sugar levels to reduce the risk of developing pre-diabetes and diabetes.

The reason for the emergence of insulin resistance is overweight, especially excess fat around the waist. Fortunately, weight loss can help the body regulate insulin. It is possible to prevent or slow down the development of diabetes through a proper diet.

Basic rules of the diet:

In fact, there is no exact diet, rather we will explain why you should exclude certain foods from your menu and which ones are good to emphasize in your diet.

There is a big difference whether you eat carbohydrates from fruits, vegetables, whole grains, or from products with added fat or sugar. When it comes to flour, it is best to consume whole grains. The best option is to use 100% whole grain or almond and coconut flour for best results.

All sugars are able to raise blood sugar levels and contribute to the deterioration of insulin resistance. But there are some sources of sugar and carbohydrates that are more harmful than others. Avoid consuming soft drinks sweetened with sugar, fructose corn syrup, iced tea, energy drinks and those containing sucrose and other artificial sweeteners.

Instead of drinking sugary drinks, focus on water, soda, herbal or black tea and coffee. If you need to add any sweeteners to your food or drink, use natural ones such as honey, stevia, dates, maple syrup or molasses.

According to many studies, the consumption of whole grains is less likely to develop type 2 diabetes, but people should limit the amount of processed (packaged) whole grains.

Consuming foods high in fiber, such as artichokes, peas, Brussels sprouts, broccoli, legumes, flaxseed, quinoa and quinoa, help regulate insulin resistance. These vegetables are high in fiber and low in calories, and also have anti-inflammatory properties.

Avoid eating harmful fats, such as trans fats and saturated fats, instead include unsaturated fats in your diet. Increasing fat is important for people with insulin resistance and diabetes because of the reduction in carbohydrates.

Eating foods rich in monounsaturated fatty acids improves glycemic control when fats replace carbohydrates. Foods that you can eat to increase healthy fats are olive oil, avocados, nuts and seeds.

In addition to increasing unsaturated fats, you should also increase your intake of omega-3 fatty acids, which means that it is good to eat fish at least twice a week. Mackerel, salmon, herring, tuna and whitefish are suitable. Omega-3 fatty acids can be obtained from walnuts, chia, flaxseed, hemp seeds and egg yolks.

A study found that increased protein intake helps to lose more weight. Protein intake is important for people with insulin resistance, as protein is relatively neutral to glucose metabolism and preserves muscle mass, which may be reduced in people with reduced insulin sensitivity.

Protein foods such as chicken, fish, eggs, yogurt, almonds, lentils help regulate blood sugar levels.

The content of calcium, vitamin D, milk fats and in particular trans-palmitoleic acid reduces the risk of developing insulin resistance and type 2 diabetes.

When buying dairy products, choose those labeled "organic" instead of the usual cow products. Sheep's and goat's milk are even better options, and consume kefir.

When it comes to controlling insulin resistance, weight loss is key. You can lose weight by following the recommendations for losing weight with reduced insulin sensitivity, but you should also reduce calories. Studies show that increasing portions has a large bearing on the development of obesity. Eat more often, but in smaller portions, and never leave too hungry, as this increases your chances of overeating at your next meal. Start with a small portion and if necessary then pour extra, but never overfill your plate.

Your dish should always contain protein, fat and vegetables (fiber). Such a portion will satiate you more easily and this significantly reduces the chance of overeating.

The insulin resistance diet is balanced between pure proteins, healthy fats, high-fiber foods and high-quality dairy products. People with this disease should avoid consuming packaged foods, sugary drinks and refined carbohydrates.