Insulin Resistance Diet Menu

Insulin resistance is a common feature observed in people with excess body fat around the waist, especially if your waist reaches more than 40 in. for men or more than 35 in. for women. If you have insulin resistance, it is likely that your triglycerides are higher than normal and your HDL cholesterol level is low. You also may have elevated blood sugar levels. These are all features of the "metabolic syndrome," which increases your risk for heart disease and other health problems. However, dietary changes can reduce, and even reverse, insulin resistance.

Insulin Resistance

Insulin is a hormone released by the pancreas in response to rising blood sugar levels. The role of insulin is to move the extra sugar circulating in your blood into your cells where it can be burned for fuel or stored, either as glycogen or fat. However, if you have insulin resistance, the cells in your body have lost their sensitivity to normal levels of insulin and your pancreas has to work harder to produce more insulin in order to be effective.

Carbohydrate-Restricted

Lowering your carbohydrate intake is key to decreasing your insulin resistance. Carbohydrates increase your blood sugar levels, which in turn triggers the release of insulin from your pancreas. To decrease your insulin levels and improve your insulin sensitivity, you need to restrict your carbohydrates. In a study done with obese type 2 diabetics, following a low-carb diet for 2 weeks resulted in a 75 percent improvement in their insulin sensitivity, according to the March 15, 2005 issue of "Annals of Internal Medicine." Carbohydrates are mainly found in grains, legumes, fruits, some dairy products and sugar-containing foods.

Breakfast

At breakfast, avoid typical high-carbohydrate breakfast foods such as breakfast cereals, oatmeal, toasts, bagels, pancakes, jams and syrups. Include non-starchy vegetables, fruits, protein from eggs, cheese, fish, poultry or meat and healthy fats from olive oil or nuts and seeds. For example, you can prepare cheesy scrambled eggs with olive oil, mushroom and spinach and have a small apple with your breakfast. You can also mix 1/2 to 1 cup of cottage cheese with 2 tbsp. of peanut or almond butter and 1 to 2 cup of berries. If you want to have grains, keep the serving size small to keep your carbs low.

Lunch

The easiest lunch to prepare for your insulin resistance diet is a salad. Include plenty of leafy greens and non-starchy vegetables and top your salad with a good source of protein, whether it is smoked salmon, chicken, tuna, lean meat, eggs or cheese. Drizzle with a low-carb salad dressing or with your own vinaigrette made with olive oil and a vinegar such as balsamic or red wine vinegar. Alternatively, a low-carb soup containing an adequate amount of protein is another good option. Avoid pasta, noodles, rice or potatoes, but add lots of non-starchy vegetables and include either chicken, beef cubes or fish to get enough protein.

Dinner

At dinner, serve plenty of non-starchy vegetables, such as broccoli, green beans, Brussels sprouts, bell pepper, mushrooms and onions, along with protein, such as a fillet of salmon, a lean steak or a chicken leg. Skip the rice, bread or potatoes or limit your serving size to very small quantities. If you feel like pasta, avoid the regular high-carb pasta and substitute it with low-carb version or spaghetti squash. You can also prepare low-carb pizza on portobello mushroom caps or grilled, low-carb tortilla or eggplant slices.

Insulin Resistance Diet Menu