Insulin is a hormone that helps your body use glucose, or blood sugar, for energy. If you have insulin resistance, it means that your body doesn't use insulin properly. As a result, glucose accumulates in your blood and body tissues, increasing your risk for type 2 diabetes and heart disease. Learning about insulin resistance and making healthy lifestyle changes are important means of preventing serious complications.
Fruits and Vegetables
Fruits and vegetables provide valuable amounts of vitamins and minerals, which help your body defend itself from infections and diseases. A diet rich in fruits and vegetables may also help improve your blood sugar levels and reduce your risk for heart disease, according to the Harvard School of Public Health. Incorporate a variety of fresh, colorful fruits and vegetables into your diet routinely for optimum benefits. Limit fruit juices and fruits stored in heavy syrup, which contain more calories and sugar and fewer nutrients than whole varieties. Fruits and vegetables particularly rich in nutrients and fiber include berries, citrus fruits, apples, pears, leafy greens, Brussels sprouts, cabbage, broccoli and squash.
Healthy Fats
A low-fat diet is important for managing insulin resistance and heart health. Consuming modest amounts of healthy fats is also important, however, since fats support nutrient absorption, satiation and brain function. The American Heart Association recommends limiting saturated fat, found in fatty meats and dairy products, and trans-fats, found in shortening, margarine and commercially prepared snack foods. Replace these fats with unsaturated fat sources, such as nuts, seeds, avocado and plant-based oils, such as canola and olive oil, for best results. Eating fatty fish and/or ground flaxseed regularly can supply valuable amounts of omega-3 fatty acids---healthy fats linked with improved cardiovascular health.
Whole Grains
Unlike processed grains, such as enriched breads and pasta, whole grains supply valuable amounts of vitamins, minerals and fiber. As low-glycemic carbohydrates, whole grains have a mild impact on your blood sugar levels. They can also help you stay fuller longer between meals, which is helpful in weight control. Incorporate whole grain foods, such as 100 percent whole grain breads, brown rice, wild rice, old-fashioned oatmeal and air-popped popcorn, into balanced, nutritious meals for best results. When purchasing whole grain foods, check food packaging to ensure that a whole grain is listed as a main ingredient.
Lean Protein
Since protein-rich foods digest more slowly than carbohydrates, they can help keep your blood sugar balanced and your appetite in check. Protein also supplies amino acids---the building blocks of lean tissue. By increasing your lean tissue mass through diet and exercise, your metabolism---the rate at which your body converts food into energy---will increase. Choose lean protein sources most often to avoid excessive saturated fat and calorie intake. Valuable sources of lean protein include skinless chicken and turkey breasts, legumes, low-fat dairy products, fish, tofu and extra-lean meats.
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