How To Link & Balance The Protein Carb Ratio On The Insulin Resistance Diet

The hormone insulin is needed to transport glucose from food into the body's cells, where it is converted to usable energy. When the body becomes less sensitive to this hormone, insulin resistance occurs. This can result in increased levels of blood glucose and type 2 diabetes. Insulin resistance can also cause excess insulin production as the body tries to move glucose into the tissues. Excess weight and obesity can trigger insulin resistance, because fat cells produce another hormone called cortisol, which inhibits the function of insulin. Following an insulin resistance diet helps improve insulin sensitivity. Use recommended protein, carbohydrate and fat ratios in planning healthy meals.

Step 1

See your doctor regarding your weight and insulin resistance issues. Your doctor can refer you to a dietitian to plan healthy meals that can help decrease and stabilize blood glucose levels, increase lean muscle tissue and decrease body fat. According to a study published in the journal "Nutrition and Metabolism," test subjects who ate daily meals that consisted of approximately 35 percent carbohydrates, 35 percent protein and 30 percent fat, showed improvement in insulin resistance.

Step 2

Calculate 35 percent intake of lean protein in each meal in your daily diet plan. Protein-rich foods do not raise insulin levels and help manage weight. Good sources of proteins include lean meat, poultry, fish, seafood such as prawns, crab and shrimp, lentils, beans and low-fat dairy.

Step 3

Eat complex carbohydrates to make up 35 percent of each meal in your daily diet. These include whole wheat bread and pasta, barley, oatmeal, brown rice and raw fruits and vegetables. Eliminate simple, sugary carbohydrates such as white bread and pasta, sweets and potato chips. These simple carbohydrates cause a spike in blood glucose levels, which can lead to insulin resistance.

Step 4

Consume healthy fats to make up 30 percent of each meal in your insulin resistance diet. Eat foods that contain natural, healthy fats such as poultry, fish and vegetable oils. Avoid saturated and trans fats and deep-fried foods.

Tips and Warnings

Other lifestyle factors can also affect insulin resistance. Get regular exercise in addition to following a balanced diet. Do at least 20 minutes of strenuous activity four to five times a week. Plan meals with a glycemic index food guide to help reduce blood glucose fluctuations. High levels of glucose in the blood can lead to insulin resistance.
Insulin resistance can lead to conditions such as diabetes, polycystic ovary syndrome and cardiovascular disease. If diet alone cannot control your insulin level, your doctor may prescribe medications.