Insulin resistance is a condition in which cells in your body become resistant to the hormone insulin, which plays an important role in your body's ability to metabolize carbohydrates, proteins and fats. Insulin resistance is a primary risk factor for metabolic syndrome -- a group of metabolic risk factors affecting an estimated 50 million-plus Americans. If left untreated, metabolic syndrome increases your risk for blocked arteries, heart disease and early death. Fortunately, healthy dietary changes can help to minimize these risks.
Relationship
Dietary habits often play a significant role in your risk for insulin resistance and whether the condition persists or worsens. A diet that leads to weight gain increases your likelihood of developing insulin resistance, according to the National Diabetes Information Clearinghouse, particularly if your weight becomes excessive and you lead a sedentary lifestyle. Insulin resistance often co-exists with high blood pressure, cholesterol and/or triglycerides -- conditions that may result from overeating and poor overall food choices. Similarly, shifting to a heart-healthy dietary lifestyle may reverse insulin resistance and help to prevent serious complications.
Helpful Foods
Fruits and vegetables supply rich amounts of antioxidants, which help your body protect itself from infections and disease. Because they contain relatively few calories, yet rich amounts of water and fiber, which promote satiation, fruits and vegetables may help you successfully manage your appetite and weight -- key factors in reducing insulin resistance. The American Heart Association recommends eating fish at least twice per week for lowered heart disease risk. Fish particularly rich in heart-healthy omega-3 fatty acids include salmon, mackerel, sardines, albacore tuna, trout and halibut. Additional protein sources that support cardiovascular health include skinless white-meat poultry, legumes and low-fat dairy products. Whole grains, such as oats, brown rice, barley and popcorn, support lasting energy levels, appetite control, healthy cholesterol levels and blood sugar balance.
Foods to Avoid
Although occasional treats and indulgences are unlikely to cause serious damage, consuming particular foods regularly or in excess may worsen insulin resistance and increase your risk for type 2 diabetes and heart disease. The AHA recommends limiting your cholesterol to less than 300 mg per day and avoiding foods high in saturated or trans-fats. Foods high in cholesterol and saturated fat include red meat, high-fat dairy products, butter, fried foods and egg yolks. Many commercially prepared cookies, crackers, pastries, pie crust and fast food contain trans-fats -- fats that can increase your LDL, or "bad," cholesterol and decrease your HDL, or "good," cholesterol. Consuming less than 1,500 mg of sodium per day is also important, so avoid canned soups and vegetables, frozen meals, table salt and processed meats and cheeses. Added sugars, prevalent in regular soft drinks, candy, milk chocolate, pancake syrup, frosting, jelly/jam and sugary cereals, can disrupt your blood sugar levels, increase your appetite and leave little room for beneficial fare. Enriched breads, pasta and rice may cause similar effects.
Effectiveness
In a study published in "Diabetes Care" in December 2005, 116 people with metabolic syndrome consumed a weight-reducing diet emphasizing healthy foods. It included the Dietary Approach to Stop Hypertension diet, which emphasized reduced calorie intake and increased intake of fruits, vegetables, low-fat dairy products and whole grains, or a control diet for six months. Researchers found that the DASH diet improved HDL cholesterol levels, triglycerides, blood pressure, fasting blood sugar and weight more than the other diets. In other words, consuming a heart-healthy diet, rich in nutrients and fiber and limited in saturated fat, trans-fats, cholesterol, sodium and added sugars, may help reverse insulin resistance and associated conditions more efficiently than other weight loss-geared diets. Your own results may depend on the severity of your condition and how closely you follow your dietary guidelines. Seeking guidance from your doctor or dietitian and exercising regularly may enhance your results.
References
- American Dietetic Association: Metabolic Syndrome
- National Diabetes Association: Insulin Resistance and Pre-Diabetes
- American Heart Association: Diet and Lifestyle Recommendations
- "Diabetes Care"; Beneficial Effects of a Dietary Approaches to Stop Hypertension Eating Plan on Features of the Metabolic Syndrome; Leila Azadbakht et al.; Dec. 2005
