Insulin resistance is a condition in which insulin does not work properly to keep blood sugar levels within a normal range. In this condition, blood sugar regulation is not impaired enough to warrant a diabetes diagnosis. However, the diet to treat insulin resistance is similar to that used in full-fledged diabetes. Monitor carbohydrate intake to help keep blood sugar levels stable. Control calorie intake to achieve or maintain a healthy weight.
Healthy Food Choices
For optimal nutrition and blood sugar control, choose healthy, unprocessed foods whenever possible. Whole grains, fruits, vegetables, beans and low-fat milk should form the foundation of your insulin-resistant diet. These foods generally contain low amounts of fat, calories and sodium with maximum vitamin and mineral content.
Complex Carbohydrates
Whenever possible, choose complex carbohydrates instead of simple carbohydrates, since the latter cause blood sugar to rise rapidly. Complex carbohydrates are absorbed more slowly, thus tend to keep blood sugar levels more constant. Fruits, vegetables, milk, breads and cereals all contain complex carbohydrates. Specific examples that are appropriate for an insulin-resistant diet include apples, legumes, oatmeal, low-fat milk, plain yogurt, quinoa, whole-grain breads and pasta, brown rice, corn tortillas, broccoli, leaf lettuce, kale, spinach, carrots, grapes, bananas, asparagus, celery, tomatoes, potatoes, artichokes, hummus, avocados, salsa, lentils, blueberries, strawberries, blackberries, pineapple, peaches, pears and plums.
Fiber
Fiber is another type of carbohydrate important for an insulin-resistant diet because it tends to keep blood sugar levels from rising too rapidly. According to the American Dietetic Association, the usual fiber consumption by Americans is 15 g per day, but all adults, even those without insulin resistance, should consume 25 to 30 g of dietary fiber daily. Foods that are high in fiber content include oatmeal, apples, legumes, bran, all kinds of berries and whole-grain breads.
Protein
Beef, poultry, fish, eggs, nuts and cheese provide only dietary protein and fat, so these foods do not affect blood sugar levels. Eat them together with carbohydrate-containing foods for blood sugar stabilization. Protein foods do have calories, however, so monitor your intake of these carefully to achieve or maintain a healthy weight. For example, a 3- to 4-ounce serving of lean meat, such as chicken or fish, is approximately the size of a deck of cards. Two servings of this size per day is sufficient. Consult a registered dietitian or physician for assistance on determining your individual caloric requirements.
Fat
Fat does not affect blood sugar, but has more than twice the caloric content of protein and carbohydrate. Eat high-fat foods sparingly to avoid exceeding your calorie requirements. In order to make your fat choices heart-healthy, choose plant sources of fat, such as avocados, nuts, canola and olive oils. These foods contain unsaturated fats, which, unlike saturated and trans fats, do not increase blood cholesterol levels. Saturated fats come mainly from animals; sources include meat, butter, shortening and lard. Limit your intake of processed snack foods, such as cookies, cakes, pies, donuts and chips, and fast foods, as these also contain high amounts of unhealthy trans fats.
References
- National Diabetes Information Clearinghouse: Insulin Resistance and Pre-Diabetes
- Lab Tests Online: Insulin Resistance
- FoxNews.com; Insulin Resistance; Tanya Zuckerbrot; November, 2010
- American Diabetes Association: Carbohydrates
- dLife: Insulin Resistance; "What is Insulin Resistance?"
- American Dietetic Association; Health Implications of Dietary Fiber; October 2008
