Insulin Resistance Diet Food List

Before we begin reading about what could be the foods included in an insulin resistance diet, let's find out more about the condition and its basics. Insulin is a hormone inside our body which regulates the level of blood sugar and keeps us away from high sugar levels. We intake certain foods through our diet, which are rich in carbohydrates and sugars. There are specific cells in the pancreas which produce insulin, which reduced the excess glucose taken in through these foods.

In the condition of insulin resistance, this hormone becomes less effective and thus, leads to increase in the level of sugar/glucose in the blood, causing health problems. This is an abnormality that cannot be reversed and thus, there are many ways of correcting it like external supply of insulin and an insulin resistance diet. Since the diet is an essential part of the treatment, regulating the foods is also an important part of it. In the coming up paragraphs, we have a list of the foods that should be included in the Insulin Resistance (IR) diet. So read on and find out what's missing in your diet!

Food List for an Insulin Resistance Diet

When you are on an insulin resistance diet, there are three main things that are supposed to be kept in mind. These are, to consume moderate amounts of proteins and fats and very low quantities of carbohydrate foods. A regulated diet is the first and basic step for treatment of an insulin Resistance Syndrome, as your foods are the major reasons for increase in levels of glucose in your body. Along with an insulin resistance diet plan, there are various types of foods present in the list mentioned below. Thus, you can start incorporating them on the advice of a medical professional. Take a look.

Keep a Count on Your Protein Intake
As mentioned in the above paragraphs, one of the main criteria in the insulin resistance diet menu is to keep a tab on how much protein is consumed. This is because proteins are important for our daily metabolism and production of energy. They are also used for supplying the essential nutrients to our body and therefore incorporating them in daily foods is a requirement. Therefore the insulin resistance diet food list for the protein intake in the body can be;

• Lean meat (beef, pork, lamb)
• Freshly caught fish and sea food
• Wild poultry meat (contain more omega 3 oils)
• Free range eggs
• Raw walnuts and almonds
• Seeds like sesame, pumpkin, sunflower, etc.

Avoid Consuming Too Much Carbohydrate
When on an IR diet, make sure you stay away from carbohydrate rich foods as they include sugars which cannot be degraded or metabolized by the body. You can consume all the vegetables in this diet, but not the ones that contain starch such as; potatoes, black beans, cooked beets, parsnips, green peas, boiled carrots, yams and sweet corns. This is because, starch is also a type of carbohydrate which is digested by an enzyme and turned into glucose in the bloodstream. There are various types of non starch nutritious vegetables available such as; spinach, broccoli, raw beets, Brussels sprout, cauliflower, eggplant and cucumber. However, the other foods rich in carbohydrate which should be avoided can be; ice cream, whole grain bread, pasta, honey, cookies, popcorn, crackers, and pastries. Table sugar and other sweets should be strictly avoided in this diabetic diet food list. A certain amount of carbohydrate is required as glucose is a direct ticket to energy production. Thus, by consulting a doctor a small amount should be consumed.

Consume Fresh Foods and Not Processed
Another tip to remember while consuming foods for the IR diet is to eat fresh food, like fresh fruits and freshly prepared meals. Consuming berries is considered the best during an insulin resistance diet, because they are rich in vitamins and minerals that are required by the body but missed out due to other restricted foods. Other fresh fruits to be eaten can be peaches, cantaloupe, apples, banana, and oranges. When you are consuming dairy products, make sure you check the packaged date and only eat fat-free, reduced fat or whole dairy products like yogurt and milk. Stay away from processed foods like canned fish, canned fruits and vegetables as these might be trigger to the syndrome. Refined grains used to make white rice, white pasta and white bread should be avoided, instead stick to whole grains products. Wheat, barley, brown rice and rye are healthier and can be eaten during this diet.

With this information on the insulin resistance diet food list, I hope you have realized what are the foods which are included and those which shouldn't be in your diet! So, make the required changes as regulating a healthy diet is the best start to avoid the, insulin resistance syndrome.