Insulin resistance is also called syndrome X. Some of the symptoms result in becoming tired after eating, having problems losing weight and suffering from high blood pressure and high cholesterol counts. Often, insulin resistance is an early sign of adult onset diabetes, occurring when the diet is overly filled with refined carbohydrates, sugar and saturated fats.
Vegetables and Fruits
The healthiest diet if you suffer from insulin resistance is one that focuses on low carbohydrates, moderate protein and fat, and an abundance of vegetables and fruits. This means eating fresh and preferably organic, non-starchy vegetables, such as asparagus, avocados, broccoli, Brussels sprouts, collard greens, parsley, kale, spinach, radishes, tomatoes, watercress, garlic and onions. Put them in salads or lightly steam them as a delicious addition to each meal. Fruits such as berries, melons, apples, pears, oranges, lemons, grapefruit and kiwi are excellent choices, while those such as grapes, figs and pineapple should be avoided as they contain too much fruit sugar (fructose). Try to shop organic to avoid putting any extra toxins in your body that may be the result of pesticides and other treatments. Eating the skin and seeds from fruits is way to get the greatest amount of nutrients into your system.
Beans and Legumes
Beans and legumes provide you with both protein and fiber and are excellent additions to or substitutes for meat and fish, if you are vegetarian. Garbanzo, pinto and kidney beans as well as peas and lentils are great choices to keep your body healthy and in balance.
Fish
Fresh, wild fish that contains low levels of mercury is ideal for insulin-resistant diets. Look for fatty, oily fish like Alaskan salmon, mackerel, herring, cod, trout, catfish and sardines, all of which contain high amounts of omega-3 fatty acids, which are important in fighting free radicals to keep the body resistant to illness.
Meat
Lean meats are good options for maintaining a healthy diet if you suffer from insulin resistance. Free-range chicken, turkey and Cornish hen are excellent as are pheasant and grass-fed beef and lamb. When preparing meats, wash them carefully and remove the skin and fat.
Nuts and Seeds
Chock full of nutrients, nuts and seeds provide great snacking alternatives to fast foods that are filled with saturated fats, sugar and carbohydrates. Almonds, peanuts, pecans, walnuts, pine nuts, sesame seeds and flax seeds are delicious when mixed with fruits or added to salads. Avoid macadamia nuts, as they are too fatty, and be sure that you are eating fresh nuts and seeds with no added salt or oil.
Herbs and Spices
When preparing your meals,add beneficial herbs and spices that will not only help counteract syndrome X, but also will provide delicious flavors to your recipes. Beneficial herbs and spices include ginger, turmeric, cloves, anise, cinnamon, nutmeg, paprika, red pepper, garlic, rosemary, oregano and basil. Drinking green tea and herbal teas is also beneficial.
Oils and Sweeteners
Extra virgin olive, canola, coconut, palm and avocado oils are all excellent options if you are insulin resistant. Fish or flax oil supplements can also be good as they provide extra omega-3. Use stevia, an herb from South America, or agave, a cactus from Mexico to sweeten your foods, rather than sugar. You can find both at health food stores and some grocery stores. A little bit of either goes a long way and both are healthy substitutes.
