Insulin resistance is when the body can’t use insulin to get glucose into the cells. It can lead to diabetes. Insulin resistance often goes undiagnosed until more serious problems develop.
An insulin resistance diet can help manage blood sugar levels. It involves changing the types of foods you eat.
This article provides an overview of insulin resistance, which foods may help balance blood sugar levels, how to incorporate an insulin resistance diet into your daily routine, and the importance of discussing your nutrition with a healthcare professional.
About insulin resistance
Insulin is a hormone produced by the pancreas. When glucose — or sugar — enters your bloodstream after eating, insulin signals your cells to absorb and use it for energy.
Insulin resistance is when your body’s cells become less responsive to insulin. To compensate, the pancreas produces more insulin in an attempt to lower blood sugar levels.
Still, at some point, the pancreas can no longer keep up. As some of the glucose now stays in the bloodstream instead of being taken up by the cells for energy, you’ll experience high blood sugar.
Without treatment, insulin resistance can lead to type 2 diabetes and increase the risk of heart disease, obesity, pancreatic problems, and other conditions.
Causes
It is unclear why insulin resistance develops, but some risk factors may contribute, such as:
- genetic factors
- diet
- low activity levels
- overweight and obesity
- a lack of sleep
- smoking
- alcohol intake
- family history
- other conditions, including polycystic ovary syndrome (PCOS)
Symptoms
Not everyone with insulin resistance will have symptoms.
Some people may experience acanthosis nigricans, a skin condition that features dark patches around skin folds.
Others may experience prediabetes and diabetes symptoms, such as:
- frequent urination
- excessive thirst
- tingling sensations in the hands and feet
- tiredness
- dizziness
- frequent infections
- blurry vision
- unintentional weight changes
Which foods may help
Adopting an insulin resistance diet may promote stable blood sugar levels.
This means including foods that are high in fiber and low in added sugars and refined carbohydrates.
Here are some examples:
- Leafy green vegetables: These are low in calories and carbohydrates, making them an excellent addition to an insulin resistance diet.
- Berries: Berries are high in fiber and antioxidants and have a low glycemic index, which means they don’t cause spikes in blood sugar levels.
- Whole grains: These are high in fiber, which slows down glucose absorption into the bloodstream. They are absorbed slower than refined grains.
- Nuts and seeds: These are high in protein, healthy fats, and fiber, making them an excellent snack choice for managing blood sugar levels.
- Lean proteins: Examples include chicken, fish, and legumes. These are low in saturated fat and can help regulate blood sugar levels.
- Sugar-free dairy: Options like Greek yogurt or skyr are low in carbs but high in filling protein. Unlike sugar-sweetened dairy products, they help you feel full for longer without spiking blood sugar levels.
Aim to stay hydrated and limit foods that contain high amounts of added sugars, salts, and synthetic and saturated fats.
Some people like to follow specific diets — such as the DASH, Mediterranean, paleo, or low calorie diets — to help guide their food choices. The best approach is finding an eating pattern that suits your tastes and budget and that will not be too difficult to follow.
If you’d like to follow a specific diet but aren’t sure which option is best for you, a healthcare professional can help you decide. They will take into account your personal preferences and overall health.
How the diet can fit into your routine
Making changes to your diet may seem daunting, but there are many ways to easily incorporate an insulin resistance diet into your routine.
Here are some tips to get you started:
- Start small: Make small changes to your diet, like adding a serving of vegetables to your meals or swapping refined carbohydrates for whole grains. Trying too much too quickly can make it hard to adapt and stay consistent.
- Meal planning and prepping: Plan and prep your meals and snacks before eating to ensure you have healthy options available and reduce the temptation to eat unsuitable foods. As a bonus, it can also save you money and time.
- Mindful eating: Pay attention to your hunger and fullness cues and savor your food. This can help reduce overeating.
- Get support: Instead of starting the insulin resistance diet journey alone, explore whether people in your household and/or workplace are interested in joining you. With help from loved ones and sharing a common goal, it can be easier to stick to your new habits.
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