An insulin resistance diet will consist of moderate protein, fat and low carbohydrate intake, with a focus on unprocessed foods, according to the Heartland Naturopathic Clinic. It can be used to treat IR or Insulin Resistance Syndrome caused primarily by the consumption of refined sugars and a lack of exercise in your daily routine. Insulin sensitivity can take up to three months to be normalized and if you are overweight, it may take longer for your body. According to the U.S. National Library of Medicine, the best way to test for insulin sensitivity is the euglycaemic insulin clamp, which can be performed by your doctor.
Non-Starchy Vegetables
While on the insulin resistance diet, you can eat all vegetables as long as they are not starchy. Starchy vegetables include potatoes, cooked or canned beets, boiled black beans, parsnips, boiled carrot, white sweet corn as well as yams and green peas. Starch is a form of carbohydrate that is digested by the enzyme gastric amylase. Ninety percent of starch turns into glucose in your bloodstream, which in turn raises your insulin levels and is undesirable when on the insulin resistance diet. Luckily, the list of non-starchy vegetables is longer than that of starchy vegetables, with vegetables such as broccoli, spinach artichoke, uncooked beets, cauliflower, cucumber and eggplant, lists the American Diabetes Association.
Whole Grains
Whole grains such as barley, wheat, whole brown rice and rye can be consumed in the insulin resistance diet in small amount. You should, however, avoid all refined grains such as white pasta, white rice as white bread and crackers.
Berries
Berries are the best fruit to eat on the insulin resistance diet and should always be taken with protein, such as with cheese or yogurt as well as raw nuts. Other types of fruit are best avoided, especially dried fruit.
Protein
Lean meat, wild caught fish and free range poultry is a good source of protein while on the insulin resistance diet. According to the Heartland Naturopathic Clinic, meat coming from wild range fed chickens will contain more omega-3 oils that are preferred in this diet plan. Meat coming from grain-fed cows will be high on saturated fat and should be avoided. Dairy can be taken as an alternate source of protein as well as free-range eggs and certain nuts, such as raw walnuts and almonds. Seeds are good too, including pumpkin and sesame seeds.
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