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Insulin Resistance Diet Food List

Insulin Resistance Diet Food List

When affected by insulin resistance, it becomes very important to monitor your diet. This HealthHearty article tells you how to do it right.
Aparna Jadhav
Last Updated: Apr 23, 2018
Insulin is a hormone inside our body which regulates the level of blood sugar. We intake certain foods through our diet, which are rich in carbohydrates and sugars. There are specific cells in the pancreas that produce this hormone, which reduce the excess glucose taken in through these foods.
In insulin resistance (IR), this hormone becomes less effective and thus, leads to an increase in the level of sugar/glucose in the blood, causing health problems. This is an abnormality that cannot be reversed and thus, it should be corrected by external supply of insulin, and by following an insulin resistance diet. Since the diet is an essential part of the treatment, regulating the food habits is very important.
Foods List
When you following the IR diet, there are three main things that are supposed to be kept in mind. One should consume moderate amounts of proteins and fats, and very low quantities of carbohydrates. A regulated diet is the first and basic step for treatment of this condition, as your foods are the major reason for an increase in levels of glucose in your body. Along with the diet plan, there are various types of foods present in the list mentioned below.
Keep a Count on Your Protein Intake
Keep a tab on how much protein is consumed. This is because proteins are important for our daily metabolism and production of energy. They are also used for supplying the essential nutrients to our body, and therefore incorporating them in the daily diet is a must. Therefore, the protein intake in the body can be through:
  • Lean meat (beef, pork, lamb)
  • Fresh sea food
  • Wild poultry meat (contain more omega 3 oils)
  • Free range eggs
  • Raw walnuts and almonds
  • Seeds like sesame, pumpkin, sunflower, etc.
Avoid Consuming Too Much Carbohydrate
When on an IR diet, make sure you stay away from carbohydrate rich foods, as they include sugars which cannot be degraded or metabolized by the body. You can consume all the vegetables in this diet, but not the ones that contain starch such as potatoes, black beans, cooked beets, parsnips, green peas, boiled carrots, yams, and sweet corns. This is because, starch is also a type of carbohydrate which is digested by an enzyme and turned into glucose in the bloodstream. There are various types of non-starch nutritious vegetables available such as spinach, broccoli, raw beets, Brussels sprout, cauliflower, eggplant and cucumber. However, the other foods rich in carbohydrate which should be avoided are ice cream, whole grain bread, pasta, honey, cookies, popcorn, crackers, and pastries. Table sugar and other sweets should be strictly avoided in this diabetic diet food list. A certain amount of carbohydrate is required as glucose is a direct ticket to energy production. Thus, by consulting a doctor a small amount should be consumed.
Consume Fresh Foods and Not Processed Food
Another thing to remember is to eat fresh food, like fresh fruits and freshly prepared meals. Consuming berries is considered the best, because they are rich in vitamins and minerals that are required by the body, but missed out due to other restricted foods. Other fresh fruits to be eaten are peaches, cantaloupes, apples, banana, and oranges. When you are consuming dairy products, make sure you only eat fat-free, reduced fat, or whole dairy products like yogurt and milk. Stay away from processed food items like canned fish, canned fruits, and vegetables as these might be a trigger to the syndrome. Refined grains used to make white rice, white pasta, and white bread should be avoided, instead stick to whole grains products. Wheat, barley, brown rice, and rye are healthier and can be safely eaten.
Make the required changes, since regulating a healthy diet is the best start to avoid this syndrome. Also make sure you have consulted your doctor before changing your eating habits.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.