How to Do Insulin Resistance Diet? Dietitian Approved List
Diet List For Those With Insulin Resistance
Proper Nutrition Tips
Let’s examine in detail how we can break this resistance, which occurs with excessive insulin secretion and leads to diabetes, despite the regular functioning of our pancreas organ in the body, why it occurs, and how to feed:
What is Insulin Resistance? Why Does It Appear?
Insulin resistance is actually a response of the body:
- Eating wrong or irregularly,
- Not having a snack
- skipping meals,
- Increased consumption of excessive fatty or fast food food,
- Factors such as inactivity invite insulin resistance.
However, many people do not realize this and apply to hospitals with only some symptoms. Sometimes, because it is too late to be diagnosed, high insulin resistance can not be resolved with diet alone and may have to be started with medication.
So, What Are the Symptoms? How Do We Know?
- The biggest sign of insulin resistance is the continuous increase in waist circumference. Normally, waist circumference should be below 80 cm for women and below 94 cm for men. You can see this increase by keeping a record after you measure your waist circumference with a tape measure yourself at home.
- Another symptom is the inability to cope with sweet cravings. We see this mostly in women. You can try to suppress this with dried fruits. However, these attacks are more common in individuals with high insulin resistance and unfortunately it becomes impossible to cope.
- Weakness, fatigue, constant headache can also be shown among the symptoms.
I have these symptoms all the time! What should I do?
- The best way to detect insulin resistance is to consult your doctor and have a blood test before it’s too late.
- Insulin resistance can be detected with the ‘HOMA-IR’ test. Depending on the rate of this test, it can sometimes be brought to normal levels even with diet alone.
- However, when it is late, drug supplementation is also required.
How to Do Insulin Resistance Diet?
- In insulin resistance, it is essential to eat little and often.
- The main goal is to match the continuously released insulin in the body with food and ensure that it is transported to the tissues. Thus, over time, the required insulin level in the body will be determined and the correct match with carbohydrates will be made.
- Protein – carbohydrate – fat balance should be established in the diet. Excess protein and fat have also been found to increase blood sugar. 50% to 60% of the diet should be from carbohydrates, 20% to 25% from fats, and 12% to 15% from proteins.
- We should definitely include fibrous foods in our diet. Many studies have found that pulpy foods balance blood sugar.
- Eating a diet rich in legumes, consuming fruits with their peel, taking care to eat fresh vegetables and fruits, including whole grain foods, oats and wholegrain foods in the menu increases the fiber rate in your intestines. Since these foods do not mix into the blood all of a sudden, your insulin level remains constant and it becomes easier to break insulin resistance.
- A diet is planned by creating a diet. Hours are important. Care should be taken to have breakfast before 9 am, and a lighter diet should be provided in the evening. The habit of eating late should be stopped and snacks should be made absolutely.
- This process can be overcome more easily if sports are added in addition to the diet. Being inactive is another reason that increases insulin resistance. At the very least, even half an hour of daily walks in the open air will benefit a lot.
Insulin Resistance Diet List
Every diet is individual. If we create an example menu for a person with an average of 70 kilos and no other health problems:
- 60 g (2 thin slices) low-fat cheese
- 1 boiled egg
- 3-4 olives
- 50 g (2 thin slices)
- Tomatoes, cucumbers, greens and raw vegetables (free without oil)
- 100 g (1 small) apple
- 2 tablespoons of non-dairy yogurt
- 90 g (about 3 patties) meat/chicken/fish
- 6 tablespoons of bulgur pilaf
- Salad (oil free, vinegar and lemon free)
- 200 g (1 cup) skim milk
- 2 small tangerines
- 1 ladle of lentil soup (without cream)
- 8 tablespoons of meatless vegetable dish
- 25 g (1 thin slice) whole wheat bread
- Salad (without oil)
- 200 g (1 cup) fat-free yogurt
- 1 medium orange
- 5-6 almonds
- Instead of consuming white bread and rice in your menus, you should focus on whole wheat bread and bulgur.
- Eliminate sugary foods from your life and turn to more natural diets and homemade foods.
- Take care to drink herbal teas and green tea instead of acidic and sugary drinks.
- You can also add cinnamon to your water or milk drinks.
I wish you healthy days…