Top 10 Foods For Insulin Resistance, Diet Tips And Natural Supplements
Health
Published on: 28-Mar-2024
10 min read
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Lalita Vishwakarma
Top 10 Foods For Insulin Resistance, Diet Tips And Natural Supplements
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Hello readers! Have you ever wondered where you get the energy to do your daily tasks? It's from food and a key hormone called insulin, which further turns this food into energy. Insulin helps regulate your blood glucose levels by controlling the amount of glucose cells can absorb. Sometimes, this process can be interrupted when cells fail to respond normally to Insulin (a condition known as insulin resistance).
This can contribute to your risk of developing diabetes, which can lead to elevated blood sugar levels and potentially pre-diabetes or type 2 diabetes. But worry not, as in this blog, we will be talking about the major insulin resistance foods and the natural remedies that support a healthy lifestyle. So, continue reading to get insights into foods for insulin resistance.
Table of Contents
What Is Insulin Resistance?
Top 10 Foods For Insulin Resistance Diet
Best Diet For Insulin Resistance Weight Loss
Some Natural Supplements For Insulin Resistance
Natural Remedies For Insulin Resistance
Dietitian's Recommendations
The Final Say
FAQs
References
What Is Insulin Resistance?
Insulin is a crucial hormone produced by the pancreatic gland of the body and plays an important role in regulating blood glucose levels. It helps provide energy to cells so that they can function properly. However, when a person becomes resistant to Insulin, this process is disrupted, and the cells fail to respond well to insulin, making it difficult for glucose to be absorbed. This condition is commonly known as "impaired insulin sensitivity."
In this condition the pancreas starts making more insulin to help glucose enter the cells. This generally leads to high blood sugar levels, which can eventually lead to pre-diabetes or type 2 diabetes. The accumulation of excess blood sugar can also lead to weight gain since it is stored in fat cells.
Top 10 Foods For Insulin Resistance Diet
If you're struggling with insulin resistance, follow the right diet that meets your daily dietary requirements. Here are the top 10 foods list for insulin resistance that you can incorporate into your diet:
1. Healthy Fats
It is recommended that individuals with insulin resistance include healthy fats in their diet. These healthy fats can replace carbohydrates and saturated fats. According to a study, healthy fats such as polyunsaturated fatty acids (PUFA) can help regulate insulin levels in the body, which in turn can help lower blood sugar levels.
Moreover, healthy fats such as omega-3 fatty acids are known for their anti-inflammatory effects that can fight against inflammation in the body. Additionally, omega-3s may also play a role in improving how cells respond to Insulin by promoting glucose absorption from the bloodstream, thereby regulating blood sugar levels.
Sources of healthy fats include:
Fish
Fish oil
Walnuts,
Sesame seeds
Flax seeds
2. Lean Protein
Including foods rich in protein in a balanced diet can help manage insulin resistance. Sufficient protein intake is crucial for maintaining healthy muscles and preserving muscle mass. As muscles are the primary tissues responsible for regulating blood sugar levels and removing glucose from the bloodstream, it is essential to include healthy proteins and carbohydrates in the diet to help improve insulin secretion and regulate blood sugar levels for those with insulin resistance. Hence, consuming high-quality protein does not increase blood sugar levels after meals.
Healthy protein sources include:
Beans
Soybeans
Lentils
Tofu
Chicken
Pumpkin seeds
Fish (Rohu, Magar, Hilsa, Singhi, Poached fish).
3. Vegetables
Vegetables are nutritious and healthy, and they are the ideal source of protein, vitamins, carbohydrates, fibre, minerals, and antioxidants. Eating at least two servings of vegetables daily is important to keep your body active and working. This number of vegetables boosts immunity, helps with weight loss, and controls blood sugar levels.
Some veggies for insulin resistance include:
Peas
Cauliflower
Spinach
Beans
Garlic
Bottle gourd
Bitter melon
Tomatoes
Peppers
Sweet potatoes
Eggplant
4. Fruits
A diet for insulin resistance includes several fruits, which satisfy your sweet tooth. You can eat amla, apples, jamun, raw papaya, guava, grapes, kiwi, and pineapple. The fructose content in these fruits is much lower. However, you should be very careful while eating fruits with high fructose content, such as mangoes, lychees, and bananas, as it may elevate the sugar level.
5. Dairy Products
Dairy products are a great source of protein, vitamin D, and calcium. They also help increase insulin secretion in diabetes patients. Low-fat milk protein sources include unflavored soy milk, yoghurt, cottage cheese, milk, egg whites, and low-fat sour cream.
6. High-Fibre Foods
Fibre regulates blood sugar levels by slowing down the breakdown of carbohydrates and releasing glucose more slowly into the body. A diet rich in fibre can help prevent type 2 diabetes caused by insulin resistance. You can include high-fibre foods for insulin resistance like vegetables, fruits, oatmeal, quinoa, brown rice, and sweet potatoes.
7. Limited Carbohydrates
Carbohydrates are a significant component of your daily diet, so adding them is essential for insulin resistance. They are the largest source of glucose, and excessive consumption can increase sugar levels in the body. So, to maintain healthy sugar levels, limit carbohydrates in your diet as per your daily requirement.
8. Spices And Herbs
Herbs and spices can also help to prevent insulin resistance. These include:
Fenugreek seeds are high in soluble fibre, which helps produce insulin more effectively.
Turmeric contains curcumin, an active ingredient with powerful anti-inflammatory and antioxidant properties. Curcumin improves insulin sensitivity by reducing free fatty acids and blood sugar.
Ginger has gingerol, the active ingredient in ginger, may increase sugar absorption by making sugar receptors in muscle cells more accessible.
Garlic has antioxidant properties that improve insulin secretion and sensitivity. Results for these herbs and spices are promising, but most studies have been recent and in animals, so more research is needed before firm conclusions can be made.
9. Cinnamon
Cinnamon is a delicious spice that contains many plant compounds. It may help improve insulin sensitivity by increasing the transport of glucose into cells and may also mimic Insulin by increasing the uptake of glucose from the blood.
10. Green Tea
Green tea is an excellent choice for people with or at risk for type 2 diabetes. Drinking more green tea may improve your overall health and insulin sensitivity. The increased insulin sensitivity associated with green tea consumption may be due to the antioxidant epigallocatechin gallate.
Best Diet For Insulin Resistance Weight Loss
Insulin control is essential to managing diabetes and maintaining optimal blood sugar levels. The insulin-resistant diet, designed to help people struggling with insulin resistance, is a recent nutritional approach that has gained popularity. Here are the diet tips that you can follow for insulin resistance weight loss:
1. Focus On Foods With A Low Glycemic Index
The glycemic index (GI) assesses carbohydrates' effect on blood sugar levels. People can avoid sudden blood sugar spikes by choosing low-GI foods like whole grains, legumes, non-starchy vegetables, and fruits. These diabetes-lowering foods are metabolised gradually, allowing a steady flow of glucose into the bloodstream. Some low glycemic options include
Apricots: 32 (GI)
Pear: 38 (GI)
Apple: 39 (GI)
2. Include Complex Carbohydrates
Add complex carbohydrates rich in fibre and nutrients to your diet for optimal health benefits. Good examples include whole grains such as brown rice and whole grain bread. Fibre helps slow the digestion and absorption of carbohydrates, improving blood sugar control.
3. Choose Lean Protein
Protein-rich foods like chicken, seafood, soy products, and legumes can help regulate sugar levels and keep you feeling full. Additionally, protein plays an important role in maintaining and repairing muscle tissue.
4. Include Healthy Fats
Incorporating healthy fats into your insulin resistance diet can make a big difference to your health. Olive oil, nuts and seeds are excellent sources of essential fats that help regulate blood sugar, improve insulin sensitivity, and provide vital nutrients. Because of its high-calorie content, it is very important to consume it in moderation.
Some Natural Supplements For Insulin Resistance
Here are the natural supplements to reverse insulin resistance:
Supplement | Benefits | Food Sources |
Vitamin C | Reduces insulin resistance and blood sugar levels | Citrus fruits, bell peppers, strawberries, broccoli |
Probiotics | Improves gut microbiome, which can reduce insulin resistance | Yogurt, kimchi, sauerkraut, miso |
Magnesium (Magnesium Glycinate) | Improves insulin sensitivity and blood sugar control | Green leafy vegetables, nuts, seeds, avocados |
Omega-3 Fatty Acids | It may help relieve insulin resistance and inflammation | Fatty fish (salmon, tuna, mackerel), flaxseeds, chia seeds, walnuts |
Chromium | Improves insulin sensitivity, cholesterol levels, and metabolic function | Meat, whole grains, vegetables (low bioavailability) |
Natural Remedies For Insulin Resistance
Here are some natural, scientifically proven ways to improve insulin sensitivity:
1. Get More Sleep
Lack of sleep can be harmful, increasing the risk of infections, heart disease, and type 2 diabetes. Some studies have also found a link between poor sleep quality and reduced insulin sensitivity. Lack of sleep can harm health and increase insulin resistance, blood insulin, and blood sugar levels. Compensating for sleep loss may help reverse its effects.
2. Exercise Regularly
More exercise is one of the most effective ways to improve insulin sensitivity. This helps store more sugar in the muscles and immediately enhances insulin sensitivity. Depending on the exercise, these effects can last 2 to 48 hours. Weight training also helps improve insulin sensitivity. Combining aerobic exercise and weight training can achieve maximum results.
3. Relieve Stress
Stress affects your ability to regulate blood sugar. This encourages the body to go into fight-or-flight mode, stimulating the production of stress hormones such as cortisol and glucagon. This hormone breaks down glycogen, a stored sugar, into glucose, which enters the bloodstream and is used by the body as a quick energy source.
Chronic stress keeps stress hormone levels high, stimulates nutrient breakdown, and increases blood sugar levels. Many studies have shown that high levels of stress hormones reduce insulin sensitivity. Meditation, exercise, and sleep significantly reduce stress and improve insulin sensitivity.
4. Lose Weight
Losing weight can help you get relief from insulin resistance. You need to control your eating habits and do physical exercises like aerobics and cardio. Even a 20-minute yoga session daily can also have a positive impact on your weight. A healthy weight protects your body from disorders like type 2 diabetes and heart disease. To boost calorie burning, you can include detox drinks like ginger, cinnamon, and more.
5. Reduce Added Sugar
More sugar means diabetes and the risk of insulin resistance. It is essential to avoid high insulin foods like sugary drinks, especially Coke and juices. Even a little sweetness can spike your blood sugar level, so just monitor what you eat and how much you consume. In fact, you can choose natural alternatives for refined sugar like jaggery, dates or resins.
Dietitian's Recommendations
Insulin resistance is a complex condition that may result in diabetes. As a dietitian, I recommend adding foods for insulin resistance to your meal plan. Also, following a healthy lifestyle with regular physical workouts is equally important. Although an insulin-resistant diet is not a magical cure, it's best to consult a professional to create a customised plan.
Dt. Lavina Chauhan
The Final Say
Insulin resistance is a complex health condition that can affect your body in various ways. As there are no symptoms until it develops into pre-diabetes or type 2 diabetes, the best way to prevent it is by modifying your diet with foods with low glycemic index, exercising regularly, and following a nutritious diet. We have mentioned the top foods for insulin resistance that you can include in your daily diet. Plus, you can also follow the natural remedies to manage the condition. It is essential to consult your doctor or dietitian in case of any allergy or serious health condition.
FAQs
1. What causes insulin resistance?
It's unclear what exactly causes insulin resistance, but a family history of type 2 diabetes, being overweight, and a sedentary lifestyle can all increase your risk.
2. What foods should you avoid when dieting for insulin resistance?
You should avoid eating foods with high glycemic index when dieting for insulin resistance. This includes sugary foods and drinks, refined carbohydrates like white bread and pasta, processed snacks and sugary drinks.
3. Can activating an insulin resistance diet help you lose weight?
Yes, incorporating an insulin-resistant diet can help you lose weight. Focusing on whole foods, complex carbs, healthy fats, and lean proteins can help regulate blood sugar, reduce insulin resistance, and promote weight management.
4. Is insulin resistance always associated with diabetes?
Insulin resistance is not always associated with diabetes. It can occur independently and may occur in people with normal blood sugar levels but still have signs of insulin resistance.
5. How I cured my insulin resistance?
You can cure the problem of insulin resistance by following the tips like:
Healthy Eating
Physical Activity
Lose Excess Weight
Medications
6. List out some foods for insulin sensitivity.
Non-starchy vegetables
Whole grains
Citrus fruits
7. What foods break insulin resistance?
Foods that help to break insulin resistance include:
Fruits: apple, apricots, jamun
Vegetables: beans, cauliflower
Spices and herbs: ginger, garlic
Cinnamon
References
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