Insulin Resistance Diet
For some people who have been diagnosed with type 2 diabetes or metabolic syndrome, they may have had a condition called insulin resistance. This happens when normal amounts of insulin are inadequate in producing a normal insulin response from fat, muscle and liver cells. This could lead to symptoms such as fatigue, low blood sugar, sleepiness, weight gain, depression and more.
As for the causes of insulin resistance, it is yet unknown but studies have shown itself in those with type 2 diabetes but also some suspect it can come from a high carbohydrate diet and another study that it can come from glucosamine (prescribed for joint problems).
Despite what the causes maybe, for people who have been diagnosed with Insulin Resistance Syndrome (IR) or Metabolic Syndrome, it is important for them to have a low-carbohydrate, moderate-protein and moderate-fat diet.
Carbohydrates
The primary focus in an insulin resistance diet is carbohydrates but there are good and bad carbs for those who have been diagnosed with IR.
Refined and Starchy Carbs: Those with IR must stay away from refined and starchy carbohydrates. Examples of refined and starchy carbs are potatoes or simple sugars such as table sugar, sweets, cookies, candy, ice cream, pastries, etc.
Also, those with IR must stay away from grain products such as breads, pasta, cornbread, crackers and popcorn. Also, no refined grains such as white flour, white pasta and white rice. Whole-wheat grains for breads, pasta and rice can be consumed but only in small amounts.
Non-Refined and Non-Starchy Carbs: These are the carbohydrates that are allowed. So, small amounts of fruit are good. Also fresh, non-starchy vegetables are best eaten raw or lightly cooked.
Protein
IR resistant patients must consume moderate amounts of lean meats, seafood and fish. The more consuming of omega-3’s the better and that is why fish is probably the best. Reason is that grains are fed to cows and eating grains is not the best for people with IR.
As for dairy products, eggs are fine but no more than 7 per week due to its high fat content. As for milk, it is best to stay clear of milk because milk raises blood sugar. This is not recommended in an IR diet.
As for nuts, nuts such as walnuts, pecans, almonds are good. Especially peanuts because of its oils.
Fats
As mentioned in Protein, oils are important in a healthy IR diet but a low-fat diet is not healthy for an insulin resistant diet. Monounsaturated and polyunsaturated oils are good as well as vegetable sources that have saturated fats. But it is still advised to not used hydrogenated oils and to not fry foods.
Of course, with any diet, to keep healthy, there must be a balance with exercise, drinking up to 8 cups of water and limit the consuming of sodium (table salt).
As you can see, IR resistance diet plans are quite complex. In fact, typically foods that are good for people for many other diets are not the same for those that are IR resistant. So, it’s important to consult your physician or dietitian to discuss dietary plans.
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