The best diet for insulin resistance

What is insulin resistance?

Insulin resistance occurs when the body's cells become less responsive to insulin, the hormone that regulates blood sugar levels. The pancreas produces insulin to enhance the body's cells' ability to utilize sugar, which supplies the cells with energy.

However, when insulin resistance occurs, the cells do not respond properly to insulin and cannot absorb sugar, so the pancreas produces more insulin to encourage your cells to absorb glucose and maintain blood sugar levels at healthy levels.

However, with time, the pancreas will become exhausted from the increased insulin production, and therefore, the amounts of insulin will become less, so blood sugar will rise and be stored in the fat cells in the body, which causes weight gain and, thus, diabetes.

However, insulin resistance can be treated by following up with a doctor, getting the appropriate treatment for your condition, and following a healthy diet.

Tips to follow a good insulin resistance diet

1| Follow a sustainable diet

It is important not to follow ready-made diets, which some celebrities promote to market a product and choose a diet that suits your taste, eating habits, and physical activity. Commercial diets that claim to help you lose ten kilograms per week, even if their claims are valid, do not support continuity and lifestyle change, which is considered the best way to maintain healthy eating habits.

2| Work with a nutritionist

Following the diet with a nutritionist will help you maintain consistency and provide you with important information about calories, meal planning, and details of different foods. It will also provide information about meals and their distribution to suit your activity level.

3| Eat lots of vegetables

Make salad your daily companion during main meals, and make sure it contains green leafy vegetables, as they are low in carbohydrates and calories and rich in nutrients. Eat fresh vegetables, and avoid vegetables rich in starches, such as potatoes and corn.

4| Eat fresh fruit

Fruits contain beneficial minerals, vitamins, and fiber and are a great alternative to sweets. Instead of eating a cake full of sugar and fat, eat a cup of Greek yogurt with delicious berries rich in antioxidants.

5| Consume foods rich in fiber

One of the most essential pillars of the insulin resistance diet is consuming more than fifty grams of fiber daily, which helps balance blood sugar levels. Fiber-rich foods include almonds, black beans, broccoli, lentils, and oats.

6| Limit carbohydrates

Reduce carbohydrate consumption that raises blood sugar, and be sure to eat beneficial carbohydrates, such as whole grains.

7| Eat healthy proteins

Protein is an essential pillar of the insulin resistance diet, so ensure that beneficial proteins are constantly present, such as chicken breasts, turkey, fish, and fresh lean meat. Eggs and plant proteins include lentils, beans, Almond butter, and peanuts.

8| Consume healthy fats

Replace saturated fats with healthy fats such as natural butter, extra virgin olive oil, avocados, and nuts.

9| Avoid processed foods

To overcome insulin resistance, you must commit to eating natural, unprocessed foods and not eating ready-made meals rich in harmful fats, salts, and added sugar, as these foods increase insulin resistance.

10| Do not drink sweetened drinks

Don't be fooled by artificial sweeteners; many are unhealthy and may worsen insulin resistance. Avoid all kinds of soft drinks and juices. Commit to drinking sufficient amounts of water and healthy herbal beverages.

11| Take supplements

Consult your doctor for extensive tests, and ask her to prescribe vitamin D, magnesium, and omega-3 supplements, as some studies have shown that these elements enhance the treatment of insulin resistance, help get rid of excess weight, and control blood sugar levels.

12| Excercise

A healthy diet and avoiding harmful foods are insufficient to eliminate excess weight and treat insulin resistance. Exercise is essential for improving metabolism and controlling blood sugar levels. Therefore, you must commit to exercising regularly.