Insulin resistance, also called metabolic syndrome, is a condition in which the hormone insulin becomes less effective in the body and causes increased risk for diabetes, heart attack, stroke and other conditions. According to the Mayo Clinic, experts disagree on the particulars of insulin resistance and whether it stands as a legitimate condition at all. Regardless, a healthy diet and avoidance of certain foods may help manage symptoms and complications associated with insulin resistance.
Red Meat and Saturated Fat
Red meat tends to contain saturated fats--fats associated with obesity, high cholesterol and heart disease. The Mayo Clinic suggests limiting red meat and opting instead for fish and other lean protein sources as a dietary tool toward preventing insulin resistance. Red meats particularly high in saturated fat include bacon, lamb, beef brisket, rump roast, sausage and meat with visible fat. Red meat prepared with butter, margarine, shortening, high-fat cheese or creamy-based sauces and deep-fried red meat contain additional saturated fat and calories and may pose further risks. In addition to red meat, dark meat poultry, poultry skin, whole milk, high-fat cheeses and ice cream, coconut oil and palm oil contain significant amounts of saturated fat.
Trans Fats
Trans fats are fats made through a process in which hydrogen is added to vegetable oil in order to create a long-lasting, solid-form fat. According to research conducted by the American Heart Association and published in the journal Circulation in 2004, a diet low in trans fats is a significant aspect of nutritional therapy for people with insulin resistance. Trans fats are prevalent in margarine, shortening and all foods containing hydrogenated or partially hydrogenated vegetable oil. Fast food, commercially prepared snack foods and pie crusts, pastries, frozen dinner entrees, canned soups and deep-fried foods tend to be rich in trans fats.
Refined Carbohydrates
Refined carbohydrates, such as enriched flour and sugar, provide "empty calories," or calories virtually devoid of nutrients. They are considered high-glycemic, meaning they have a substantial impact on blood sugar levels. For these reasons, the American Heart Association suggests a diet low in refined carbohydrates for people with or at risk for insulin resistance. Since fiber-rich foods, such as whole grains and starchy vegetables, are linked with reduced insulin resistance complications, replacing refined carbohydrates with complex variations is also suggested. Popular refined carbohydrate sources include enriched white and wheat bread, sugary cereals, potato chips, doughnuts, candy, soft drinks, ice cream and other desserts made from enriched flour, sugar and/or high fructose corn syrup.
