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Insulin Resistance Diet
Insulin resistance as its name suggests is a condition where the body’s responses to the effects of insulin are reduced. The body starts resisting insulin and therefore the hormone insulin whose primary role is to lower the blood sugar level is unable to work effectively. Insulin Is very important for the body’s metabolism, more so the metabolism of proteins, fats and carbohydrates. It also plays a key role in cell growth and regulation in the body. When the body suffers from this condition, it requires an increased amount of insulin because the normal level insulin is not sufficient for normal functioning.
An insulin resistance diet is advised to individuals with this condition. This diet is similar to the diet recommended for diabetic. The main aim is to normalize the blood sugar level. The carbohydrate and sugar intake is limited. Proteins and good fats are added to the insulin resistance diet. Complex carbs and sugars are advised instead of simple ones, since they are absorbed very quickly into the bloodstream. It is important to limit the rapid rise in the blood glucose level. Insulin resistance diet plan will include 40-60% of carbohydrates, 20-30% of proteins and 20-30% of fat.
An insulin resistance diet menu should be devoid of refined sugars and carbohydrates, starchy carbohydrates. The insulin resistance food plan should be such that it helps reversing insulin resistance. It must also avoid the rapid increase in the blood glucose level in order to maintain a low level of insulin. The main Insulin resistance diet foods are fruits, steamed and raw vegetables such as cabbage, tomato, celery, cucumber, cauliflower, broccoli and avocado, legumes such as soya bean, beans and peas, fish and poultry and oils with essential fatty acids such as olive oil, canola oil and flaxseed oil. Insulin resistance foods to avoid are potatoes, pumpkins, bread, pasta, corn, red meat, fruits with a high sugar content and fried food. These foods worsen the condition by causing a rapid rise in the insulin level in the body. Insulin resistance diet foods must also be rich in fiber. Therefore around 25 grams of fiber must be consumed on a daily basis. Apples, Pears, lentils and almonds are rich sources of fiber. It is easy to find insulin resistance food lists which give a good idea about the number of calories, the glycemic index, etc that each food contains.
Insulin resistance diet recipes can be made interesting by following the exchange system. In this system there is no painstaking calorie counting. In this system similar foods fall under one category and foods in one group will have more or the less the same quantity if fat, protein, carbohydrates and a similar calorie content. Therefore one serving of a certain food can be switched for a serving of another “similar” food. However, it is important to adhere to the insulin resistance diet food list when following such exchange systems.
It is often observed that insulin resistance foods that help reversing the condition of insulin resistance are also beneficial for people with weight problems. Very often high levels of insulin increase the fat production in the body. To add to the problem, insulin resistance and food cravings are also directly related. Since this condition causes inconsistency in blood glucose levels, the brain gets signals that the organism requires food even if it is not the case. Hence the insulin resistance diet and weight loss go hand in hand. Healthy dietary habits combined with regular exercise are useful in combating the problem of IR and obesity.
|Submitted on January 16, 2014|