How to Eat with Insulin Resistance

Insulin is a hormone that helps the body absorb glucose and maintain a balanced blood sugar level.

Insulin resistance occurs when cells in the body cannot effectively use insulin. Over time, insulin resistance can lead to various health problems, including organ damage, muscle issues, peripheral complications, and eye problems.

People with insulin resistance may be diagnosed with prediabetes, which can progress to type 2 diabetes.

Certain dietary habits and lifestyles can influence the risks associated with insulin resistance. In fact, eating or restricting certain foods can improve insulin sensitivity, reduce insulin resistance, and lower the risk of developing type 2 diabetes.

Here are some suitable foods:

1. Vegetables

Vegetables are low in calories and carbohydrates and have a high fiber content, making them perfect for maintaining a low blood sugar level. Starchy vegetables like potatoes, peas, and corn should be consumed in moderation due to their high carbohydrate content.

2. Fruits

Fruits are rich in vitamins, minerals, and fiber and are suitable for satisfying sweet cravings. Fresh fruits like apples, berries, green bananas, grapes, plums, and peaches are high in fiber and do not spike blood sugar levels.

3. Dairy Products

Dairy products are rich in calcium, necessary for maintaining healthy teeth and bones. It is advisable to choose low-fat options without added sweeteners. Full-fat dairy should be avoided due to its association with insulin resistance, particularly the saturated fats found in animal products.

For those with lactose intolerance, unsweetened alternative milks such as enriched soy milk or lactose-free cow’s milk are recommended. Rice and almond milk are also alternatives but are low in protein and nutritional value.

4. Legumes

Legumes are an excellent source of fiber, complex carbohydrates, and protein. They slow down the increase in blood sugar levels, making them a good choice for people with insulin resistance. Black beans, red beans, and pinto beans are good options.

5. Fish

Fish is rich in omega-3 fatty acids, which can reduce the risk of cardiovascular diseases often associated with diabetes. Fatty fish like salmon, mackerel, herring, sardines, and tuna are the richest sources of omega-3.

6. Healthy Fats

Nuts and seeds are a good source of beneficial unsaturated fats, rich in magnesium, fiber, and protein. These fats slow down digestion and provide essential fatty acids. They are low in carbohydrates but high in calories, so intake should be monitored. Avocado and olives are also good sources of beneficial fats.

7. Meat Products

Meat products are an excellent source of protein, but for people with insulin resistance, it is recommended to consume lean meats. Skinless chicken and turkey are great choices. Pork, beef, lamb, and veal are also good options, but the meat should be lean.