If your doctor has diagnosed you as having insulin resistance, frequently called metabolic syndrome, it means your body improperly breaks down insulin, an important body enzyme that converts glucose to energy. Physical inactivity, genetic factors and obesity can elevate your risk for the condition. Although insulin resistance usually produces few symptoms, severe cases may trigger dark skin patches. Managing your body weight while adjusting your diet can help reverse insulin resistance effects.
Vegetables and Fruits
Vegetables and fruits are important for defending your body against disease, infection and other ailments. They contain a host of antioxidants, fiber, minerals, vitamins and other nutrients. Vegetables and fruits help to properly maintain blood sugar levels in your body, which is important for insulin-resistant patients. The Harvard School of Public Health suggests aiming for a minimum amount of nine serving or more of vegetables and fruits daily. Beneficial sources for insulin resistance include citrus fruits, bell peppers, tomatoes, berries, artichokes, fiber, leafy greens, sweet potatoes, Brussels sprouts, squash and broccoli.
Whole Grains
Whole grains contain iron, B vitamins, fiber and a host of other nutrients. A 2005 study published in "Diabetes Care" depicted a positive link between increased whole grain and fiber consumption in people with insulin resistance. Examples of beneficial whole grain sources include long-grain brown rice, quinoa, wild rice, whole wheat pasta, whole grain cold cereals and breads, old fashioned oatmeal, and barley.
Fatty Fish and Lean Protein
Protein supplies your body with amino acids, which are the building blocks of lean tissue. Adjusting your diet to include protein can help you manage your weight and increase your metabolism. Protein-rich foods also enhance positive brain functions, tissue repair and prolonged fullness between meals. Protein-rich foods can also keep your glucose levels from increasing, since protein does not elevate blood sugar levels. To keep your saturated fat intake low, select lean varieties, such as legumes, low-fat dairy products, fish and skinless poultry. Fatty fish, such as mackerel, salmon, halibut, tuna, sardines and salmon provide ample amounts of omega-3 fatty acids, nutrients known for being anti-inflammatory and promoting heart and cholesterol health.
References
- National Diabetes Clearinghouse: Insulin Resistance and Pre-Diabetes
- Harvard School of Public Health: Vegetables and Fruits - What Should You Eat?
- 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
