If you have insulin resistance it means that your body uses insulin, a hormone that helps your body use glucose for energy, improperly. Carrying certain genes, being overweight and physical inactivity increase your risk for the condition. Insulin resistance usually causes no symptoms, according to the National Diabetes Information Clearinghouse, though severe cases may cause dark skin patches. Managing your weight through a healthy diet and exercise can help reverse the effects of insulin resistance.
Whole Grains
Whole grains provide rich amounts of nutrients, such as B-vitamins and iron, and fiber. A study published in "Diabetes Care" in December, 2005, showed a positive correlation between increased fiber and whole grain consumption and wellness in people with insulin resistance. In the study, the health, glucose tolerance and dietary habits of 979 people with insulin resistance were analyzed. The results showed a link between increased fiber intake and reduced body mass index, waist circumference, fasting insulin levels and pancreatic function. To reap the benefits of a fiber-rich diet, replace refined carbohydrates, such as enriched breads, cereal and baked goods, with whole grain equivalents most of the time. Examples of nutritious whole grain foods include 100 percent whole grain breads and cold cereals, whole wheat pasta, long-grain brown rice, wild rice, quinoa, pearled barley, air-popped popcorn and old fashioned or steel-cut oatmeal.
Fruits and Vegetables
Fruits and vegetables also provide valuable amounts of fiber and nutrients, many of which support your body's ability to defend itself from infections and disease. Fruits and vegetables can also help keep your blood sugar levels in balance and reduce your risk for eye conditions, heart disease and certain forms of cancer. Fruits and vegetables also provide nutritious, relatively low-calorie alternatives to high-calorie snack foods, such as chips and candy. For maximum benefits, the Harvard School of Public health recommends aiming for at least nine collective servings of fruits and vegetables daily. Varieties particularly rich in antioxidants and fiber include berries, citrus fruits, tomatoes, leafy greens, bell peppers, artichokes, broccoli, brussels sprouts, sweet potatoes and squash.
Lean Protein and Fatty Fish
Protein supplies amino acids -- the building blocks of lean tissue. Increasing your lean tissue through regular exercise increase your metabolism and can help you manage your weight. Protein-rich foods also enhance fullness between meals, positive brain function and tissue repair when you suffer from injuries or infections. Since protein does not increase your blood sugar levels, incorporating protein-rich foods into your meals and snacks can help keep your glucose levels from sky rocketing. Select lean varieties, such as skinless poultry, fish, legumes and low-fat dairy products, most often to help keep your saturated fat intake low. Fatty fish, such as salmon, tuna, mackerel, halibut and sardines, provide healthy fats known as omega-3 fatty acids, which are known to improve heart health, cholesterol and bodily inflammation.
References
- National Diabetes Clearinghouse: Insulin Resistance and Pre-Diabetes
- "Diabetes Care"; Dietary Glycemic Index and Glycemic Load, Carbohydrate and Fiber Intake, and Measures of Insulin Sensitivity, Secretion, and Adiposity in the Insulin Resistance Atherosclerosis Study; Angela D. Liese, PHD, MPH et al.; Dec. 2005
- Harvard School of Public Health: Vegetables and Fruits - What Should You Eat?
