Diet Meal Plan For Insulin Resistance

Insulin resistance is when the body’s cells don’t respond properly to the human hormone insulin. An insulin resistance diet plan should include nutrients like calcium, magnesium, potassium, and fiber. This will help to prevent diabetes and prediabetes.

Diet for insulin resistance

Do you have insulin resistance? This happens when the body’s cells aren’t able to respond properly to insulin. This is a natural hormone in the body. Studies show that up to 16% of the US/Canadian population suffers from insulin-resistance. This is a growing problem throughout the world like other blood sugar-related conditions like diabetes. In fact, this condition is the main one that leads to diabetes. So, it’s important to learn whether or not your body is insulin-resistant. Then you can take steps to make sure you’re eating the “right” foods in an insulin resistance diet plan to help reduce your blood sugar levels. 

If your body is insulin-resistant then it’s important to make sure you’re getting particular nutrients. Some good foods to eat include ones high in potassium, calcium, and magnesium. There are other important nutrients to focus on like fiber. You should also know which specific foods you should try to add to your diet. This, in turn, will help to make sure you’re dealing with your condition effectively and preventing your blood sugar levels from going sky-high. You also have other options like insulin injections/pumps to reduce how much insulin your body produces. You can also follow certain diets like low-carb/high-fat keto. 

What Is Insulin Resistance?

What exactly is this condition? Insulin resistance results when the body’s cells are unable to respond correctly to a hormone known as insulin. Insulin’s job is to let body cells get glucose (blood sugar) then use it for energy or save it as stored fat.

When the body is insulin-resistant it then tries to deal with the situation by making extra insulin. So, people with insulin resistance usually have more insulin vs. healthy people.

Symptoms of this condition include:

  • Hunger
  • Tiredness
  • Brain fog
  • High blood pressure/cholesterol
  • Weight gain

This condition can lead not only to diabetes but also pre-diabetes. So, it’s important to manage the condition effectively ASAP.

Let’s first take up the basics. This is a common condition that affects a large percentage of the general population. The figures are as high as 16% in North America.

This figure is about 2x higher than the global rate for diabetes of 8.5% (2014). It’s worth noting since this is the main health condition that can lead to diabetes. So, if you have insulin-resistance there’s a higher chance you could later develop diabetes.

Another major factor is being overweight or obese. This doesn’t mean there’s a 100% chance you’ll develop resistance to insulin. However, if your body has extra weight or fat then it greatly increases your chance of developing it.

The good news is there are various ways you can treat this condition effectively. For example, you can pick diets like low-carb Atkins or low-carb/high-fat keto. This is a holistic approach because it doesn’t involve prescription meds with strong chemicals.

Another possible treatment is insulin injections or pumps. This is a relatively natural treatment since insulin is a human hormone. However, it’s still an injection/pump so it’s not the same as getting nutrients from food. In fact, it’s always the best source of vitamins, minerals, enzymes, etc.

Causes and Treatments of Insulin Resistance

Scientists don’t know exactly what causes this health condition. However, they do know the factors that can cause it to start developing. They include:

  • Overweight/obese
  • Sitting all day
  • Certain diseases
  • Major stress
  • High-calorie/carb/sugar diet
  • Long-term/high-dose steroids

There are also certain signs of insulin resistance in the body including:

  • High fat stores in liver/pancreas
  • High-level inflammation
  • High-levels of insulin circulation in blood

If you think you might have this condition then it’s important to contact your doctor immediately. They can give a check-up and run tests to find out if you likely have insulin resistance.

The good news is you can also take steps to treat hits condition. One of the main ones is changing your diet. For example, you can eat a healthy diet. This can include different approaches like low-calorie, low-carb, and low-carb/high-fat like the ketogenic diet.

Another option is exercise. When combined with a healthy diet this can be a powerful treatment for dealing with insulin-resistance. You should talk to your diet about the best option for your situation.

There are other options like weight-loss surgery. This option can be effective but it’s always better to lose weight naturally when possible.

There are various possible issues when going under the knife to lose weight. This type of surgery can cause a lot of pain and discomfort since all surgery involves cutting. The costs also can be quite high depending on the type of procedure you undergo. Another factor is the surgery might or might not be effective.

Your doctor can help you pick the best treatment for insulin resistance if you definitely have the condition. He/She will consider different factors like your age and general health.

What’s most important is to deal with the condition as soon as possible. This can help to prevent other conditions like pre-diabetes and diabetes, which are much more difficult to manage.

Insulin Resistance Diet Plan

If you’ve been diagnosed with insulin resistance then you should consider changing your diet immediately. This includes different options. 

Make sure to focus on foods with certain minerals. These include ones like calcium, magnesium, and potassium. It’s critical to add these minerals to your diet. If you’re already eating them you should consider adding more. Your doctor can provide some guidance about it.

You should also consider adding more fiber. This can include foods like whole grains, veggies, and fruits. An easy way to add more fiber to your diet is to avoid removing the peels off foods like carrots, potatoes, and apples. Not only do you lose fiber but also vitamins/minerals. 

All of these nutrients are important to maintain your levels of blood sugar. So, it’s a good option if you’re insulin-resistant.

Here are some other foods to eat if you have this condition:

  • Citrus (oranges, lemons, and limes)
  • Fish with omega-3 fatty acids (sardines, salmon, herring)
  • Water
  • Antioxidants (berries)
  • Tea (unsweetened)
  • Beans/peas
  • Non-starchy veggies (green leafy veggies, broccoli)
  • Yogurt (plain)
  • Sweet potatoes
  • High-protein (meat, fish, beans, soy, nuts)
  • Tomatoes (high in Vitamin C/E)
  •  Whole grains (oats, barley)

There are also certain diets you should consider. One is low-calorie diets. This might seem like most diets on the market. However, it’s important to make sure they’re ideal for people with insulin resistance. For example, if they’re higher in certain minerals or fiber then they’re a good option. Meanwhile, you’ll want to avoid low-calorie diets that are also high-carb, for example.

Speaking of which another good option is diets that are low-carb. These diet plans like Atkins have been trending in recent decades. These programs usually boost protein and possibly fat.

The ketogenic diet low-carb, moderate-protein, and high-fat. It’s important to note this is “good” fat so it’s ideal for an insulin resistance diet plan.

insulin resistance diet plan

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