If you have insulin resistance, you are at high risk for developing type 2 diabetes. However, that can be only a warning sign – with a change in lifestyle and a healthy diet, you can prevent diabetes. It is well-known that diabetics should avoid, or at least limit, the intake of certain foods, and similar rules apply to people with insulin resistance.
So, what constitutes an efficient insulin resistance diet plan?
Fruits and Vegetables
The importance of this food group can’t be overstated, even as a part of a regular diet. Vegetarian diets can help you reduce your cholesterol levels and manage your weight – both of which are risk factors for diabetes. Vegetables are low in sugars and rich in fiber, making them an ideal food to manage your blood sugar levels.
Fruits like bananas, apples, berries, and peaches are also a great source of fiber. Always choose fresh, unprocessed fruit over canned fruits, or fruit juices, since they are often stripped of fiber and all the great nutrients, and can spike your sugar levels.
Even though avoiding carbs can be beneficial for people with insulin resistance, healthy, complex carbohydrates are a great source of energy. Furthermore, research shows that these carbohydrates can be beneficial for people with diabetes because of their fiber content.
Although dairy contains some saturated fatty acids, which have been linked with cardiovascular disease, adding some dairy in your diet may reduce the risk of type 2 diabetes. Your insulin resistance diet plan should include some low-fat dairy options, like skim milk and light yogurt.
Just like saturated fats can damage your cardiovascular health, some healthy fats, like omega-3 fatty acids, can benefit your heart. Fish is the best source of these fats, while you can find some unsaturated fats in almonds, walnuts, avocados, and olives.
Include these foods in your insulin resistance diet plan, and you can significantly decrease the risk of developing type 2 diabetes. Remember, avoid unhealthy carbs like sweets and snacks as much as you can, and focus on fruits, vegetables, and healthy protein and fat sources.