A person with insulin resistance has special dietary needs to control blood sugar, prevent diabetes and cardiovascular complications, and lose weight. Insulin resistance is characterized by the inability of your cells to respond to insulin, the hormone that transports sugar from your blood to your cells. Insulin resistance often occurs concurrently with excess weight, high blood pressure and high cholesterol levels, which are symptoms collectively called metabolic syndrome. Consult your doctor about your health and dietary needs.
Low Glycemic Foods
Eating low glycemic foods can help you control your blood sugar. Your body slowly digests and absorbs sugars from low glycemic foods, whereas it rapidly digests and absorbs sugars from high glycemic foods. Low glycemic foods include whole grains, such as whole wheat and barley, legumes, citrus and sub-acid fruits, such as oranges, grapefruits, apples, pears and peaches, berries and vegetables that include carrots, green beans and green leafy vegetables. Diets comprised of low glycemic foods are associated with lower blood sugar levels after the meal and for several weeks thereafter in patients with type 2 diabetes. According to research by scientists at Second University of Naples in Italy and published in "Metabolic Syndrome Related Disorders" in June 2010. The results demonstrate low glycemic diet is associated with lower glycolated hemoglobin, a measurement of average blood sugar levels during a certain period of time.
Soluble Fiber
High soluble fiber foods provide two distinct, yet complementary benefits to people with insulin resistance. Soluble fiber can help you control blood sugar by slowing down the absorption of sugars from foods. Soluble fiber also helps you lower your cholesterol levels by reducing the amount of cholesterol your body absorbs from food. Research by scientists at the University of Texas Southwestern Medical Center in Dallas and published in the "New England Journal of Medicine" in 2000 found that high intake of soluble dietary fiber improves control of blood sugar, decreases blood insulin, and lowers blood cholesterol in patients with type 2 diabetes.
Low Sodium
Eating foods low in sodium can help you lower your blood pressure and reduce your risk of stroke and heart disease. Low sodium foods include whole foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Avoid eating processed foods that often increase sodium levels of products.
Healthy Fats
Healthy fats, such as monounsaturated fatty acids from olive oil, nuts, seeds and avocados and polyunsaturated fatty acids, such as omega-3 fatty acids, from fish, walnuts and flaxseeds, can help you improve your cholesterol levels and reduce risk of cardiovascular disease. Avoid eating unhealthy fats, such as saturated fats from red meat, poultry and dairy and trans fats from processed foods, which can increase your risk of cardiovascular disease. Increasing dietary intake of polyunsaturated fatty acids reduces risk of type 2 diabetes, whereas increased intake of trans fats increases your risk, according to research by scientists at Harvard School of Public Health in Boston, Massachusetts and published in the "American Journal of Clinical Nutrition" in 2001.
References
- National Institute of Diabetes and Digestive and Kidney Diseases; Insulin Resistance and Pre-Diabetes; October 2008
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine; Glycemic Index; 2010
- "Metabolic Syndrome Related Disorders"; Dietary Glycemic Index and Glycemic Load Are Associated with Metabolic Control in Type 2 Diabetes: The Capri Experience; Katherine Esposito, et al.; Jun 2010
- Cleveland Clinic; Glycolated Hemoglobin Test (Hba1c) for Diabetes; 2010
- Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; 2009
- "New England Journal of Medicine"; Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes Mellitus; M. Chandalia, et al.; May 11 2000
