Insulin Resistance Diet Plan

Insulin is one of the important hormones in the body. It is produced in the pancreas and its main function is to absorb carbohydrates in the body cells and then convert it into glucose which provides energy to the body. Sugar or glucose levels in the body determine the amount of insulin to be produced in the body. But, if you are a person with insulin resistance, which may occur due to some malfunctions in the insulin absorption process of the body. Insulin resistance is basically a condition in which the body is unable to utilize the insulin that is produced. Insulin plays a vital role in energy production but in people with insulin resistance the blood sugar level increases significantly and this can be threatening to many vital organs, including heart and kidneys. Hence, for people with insulin resistance, it is important to follow a healthy insulin resistance diet. Insulin resistance diet generally consists of food that are low in sugar, glucose, and fats. To know more about diet for insulin resistance, read further.

Insulin Resistance Diet Menu

An ideal diet for insulin resistance should comprise fiber, protein, and essential fats along with extremely low or no sugar. Such a diet will help you maintain and balance sugar levels in the blood and will also provide you enough energy to perform day-to-day chores. Given below are some of the food items that form the core of the insulin resistance diet menu.

Meats: An insulin resistance diet plan should include adequate amount of meat as it is a great source of protein. But make sure to choose lean meats, such as chicken and fish, etc. Avoid heavy red meats as they are loaded with unnecessary fats.

Whole Grains: Always choose whole grains over refined flour bread as they are relatively low in nutrition. Whole grains provide your body with essential carbohydrates and fibers that provide you with instant energy.

Dairy Products: Dairy products are again a rich source of proteins and carbohydrates. Low fat milk, low fat yogurt, low fat cheese and cottage cheese should be a part of an insulin resistance diet plan as they are satiating as well as nutritious.

Fruits and Vegetables: Fresh fruits and vegetables are also important in an insulin resistance diet as they full of fibers as well as various minerals and vitamins. But make sure that you choose fruits and vegetables that have a low glycemic index to balance the blood sugar correctly. Examples of low glycemic fruits and vegetables are strawberry, apple, orange, spinach, broccoli, etc.

Using the food items from above food groups you can easily create your own insulin resistance diet plan. But, the amount and servings of each nutrition depends on the height, weight, gender, age, lifestyle, activity level, and blood sugar level of the person. So you must consult your doctor before following any special diet, to be on the safer side.

Free Insulin Resistance Diet Plan

Just to give you an idea, I will provide you with a sample insulin resistance diet plan that you can refer to, keeping in mind that it is not a standard one:

Breakfast

• Fresh fruits
• One full egg or two egg whites
• Low fat yogurt
• Low fat milk
• Whole grain bread
• Oatmeal

Lunch

• Vegetable or fruit salad with low fat seasoning
• Whole grain sandwich with fresh vegetables or boiled chicken
• Grilled chicken with boiled rice
• Steamed fish with braid or rice

Snacks

• Nuts and dried fruits
• Low fat granola bar
• Sugarless herbal tea
• Fresh fruit pieces

Dinner

• Vegetable soup
• Chicken soup
• Vegetable salad
• Steamed vegetables or chicken

You can choose any of the food items from the above list and mix and match them to create your own insulin resistance diet plan. But as mentioned above consult your doctor before following the same. With a right balanced diet, regular exercise regimen, and healthy lifestyle, it is possible to control your blood sugar level and avoid all the health problems.