Insulin Resistance Diets

Insulin Resistance Diets

Insulin resistance is often a precursor to developing diabetes since it is characterized by the body’s inability to properly use the insulin it produces, resulting in an excess of blood sugar. After a special diet can help to prevent further health problems

Understanding Insulin Resistance and dietetic Impact
If you have insulin resistance (IR), creates body remains insulin but can not use it effectively. As a result, your body needs higher levels of insulin to help the cells to absorb glucose. Your pancreas eventually can not keep up with the body’s needs, resulting in high blood sugar. If left untreated, IR lead to diabetes and cardiovascular disease.

Moderation is crucial for long term success in managing insulin resistance. The best IR diets allow moderate protein and fat and low carbohydrate intake while focusing on whole foods (as opposed to processed, refined foods). Along with a sensible exercise and vitamin supplements, this will most likely help the body to regain normal insulin response within 2 or 3 months.
carbohydrates

Avoid refined carbohydrates and simple sugars since these naturally increase insulin levels. This includes potatoes, candy, ice cream, alcohol, cakes, sugar, biscuits, baked goods, soft drinks, fructose and fruit juice.
Limit your intake of carbohydrates that contain no grain (or very little grain) as tortillas, popcorn, bread and pasta.

Avoid using products that contain white flour.
Limit your intake of whole grain carbohydrates (such as barley, brown rice, wheat and rye).


Non-starchy vegetables should be your primary source of carbohydrates. Some can be eaten freely as Brussels sprouts, cabbage, celery, parsley, plantains, squash, watercress, chicory, artichoke, green vegetables, kale, escarole, seaweed, garlic, asparagus, chives, avocado, bok choy, Chinese cabbage, radish, turnips, beets greens, Swiss chard, cucumber, fennel, mushrooms, lettuce, mustard greens, onions, broccoli, spinach, tomatoes, peppers, tomatillos, dandelion greens and kohlrabi.

Eat carrots, beets, yams, squash, green beans, jicama, peas, new potatoes, taro and eggplant in moderation.

legumes (such as peanuts, soybeans, beans, soy products and peas) have a low rating on the glycemic index and is fine to include in your diet.

Bring some fruit (berries are best) in the diet, but try to always connect it with a meal that contains some protein. Avoid banana chips or dried fruit.
protein

Stick to lean proteins such as wild fish, free-range turkey or chicken, grass-fed beef, organic pork, venison, buffalo and lamb. Opt for area-fed or would proteins because they contain higher levels of omega-3s.
Include dairy products with caution. Low-fat milk tend to raise blood sugar more than whole milk. Use unsweetened yogurt and butter limit the intake.

Bring free-range eggs and eggs with high omega-3 content. Limit yourself to less than 7 every week since the eggs do not contain a great deal of fat.
Including raw nuts and seeds can supplement your protein intake nicely.

Fat
To avoid unhealthy fats (like hydrogenated oils), including healthy oils and fats in the diet is important for long term health. Bring healthy oils like olive oil, nut oil, canola oil, walnut oil, flaxseed oil and fish oils. Include fats derived from vegetables such as avocados, coconuts or palm. Limit saturated fats derived from animals (like those found in dairy products and red meat).

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