Bad food choices, high consumption of refined sugar and trans fats lead to increased body weight, as well as insulin resistance.
If untreated, insulin resistance can progress into prediabetes that often precedes type 2 diabetes.
The good thing is that both of them are preventable, and if you know what foods to eat, you can improve your insulin resistance naturally.
If you want to reverse your insulin resistance, you need a balanced diet. You should eat all seven food groups, but pay attention to choose food with a low glycemic index.
Proper hydration is also crucial since it keeps your body cells healthy. Drinking enough water helps your blood system carry nutrients and oxygen to cells.
Furthermore, a balanced diet and proper hydration regulate body weight and sugar cravings. In the long run, this will lead to reversed insulin resistance.
Most of the insulin resistance diet consists of foods that have a low glycemic index. It means you should focus on eating a lot of leafy vegetables, citrus fruits, whole grains, lean meat, and fish.
Furthermore, you should limit the number of dairy products and nuts that you take.
It is important to eat plenty of veggies because they are rich in fiber and can help you fill full for a longer time. Be mindful of calories when choosing your vegetables.
Always choose leafy vegetables since they are rich in nutrients but low in calories. Some of them are:
Try to limit the intake of starchy vegetables as they can increase your insulin level. Some of them are:
· sweet potato
Fresh vegetables are always the best choice. But, you can always go for frozen or canned, as long as there is no extra salt, sugar, or fat.
Salad is rich in antioxidants, fibers, minerals, and vitamins so add it to each meal. You can mix lettuce, cucumbers, iceberg salad, cabbage, arugula, red cabbage, and radish.
Fruits with a low-glycemic index are essential in your insulin resistance diet. They are full of vitamins, minerals, and fiber, and they can be a great choice to help you with your sugar cravings.
Same as veggies, you should try to eat fresh fruits. If you eat frozen, canned, or dried fruit, pay attention that there is no extra sugar. It can affect your daily carb and sugar intake.
Fruits that you should include in your diet:
Bear in mind that your stomach digests fruits first, so make sure that you don’t eat fruit after your meal but as a snack.
To increase your insulin resistance naturally you should use fat-free or low-fat dairy products. Your fruit yogurt might not be as tasty as a full-fat one, but it is always good to go for a healthy option.
Try switching from whole milk to low-fat or skim milk, sour cream to plain low-fat yogurt.
Make sure to avoid hard cheese and do not combine dairy products with meat or eggs.
One of the best tips for an insulin resistance diet is to avoid saturated fats. Instead, focus on healthy fats that can help you improve your insulin resistance.
Healthy fats (nuts, seeds, oil, fish) take care of your heart, mood, weight, and body. That is why it is vital to make a healthy choice when including them in your diet.
Although healthy, not all nuts are a good choice for an insulin resistance diet. Some of the best are
Plan your daily intake so you don’t end up eating more calories than needed.
Use cold-pressed oils such as olive oil or flaxseed oil. Do not fry anything using these oils, but pour a few drops when your meal is ready.
Whole grains can be a real game-changer in your insulin resistance diet. They are full of nutrients, minerals, and fibers that are good for your body. People often believe that you should avoid carbs at all costs. But, healthy carbs are a good source of energy for your body.
You should switch to whole-wheat bread and whole oats and oatmeal. Barley, brown rice, bulgur, quinoa can help you improve your insulin resistance. Oats are important because plant fibers add to food volume. Also, if you soak them in hot water, it will help you feel full much longer.
When you want to improve insulin resistance naturally you should mind your protein sources. Eating enough protein is desired, but oftentimes it means food that is high in fat.
Lean meat is the best option for an insulin resistance diet. You should eat:
· chicken breasts
· turkey breasts
Make sure to remove any extra skin since it contains more fat than the meat itself.
Be mindful of how you prepare meat. Some of the best ways to prepare it are to steam, roast, grill, and simmer. Do not fry it because it contains a lot of unnecessary fat.
If you are vegetarian, you can always go for healthy vegetable protein sources such as:
Healthy omega-3 fatty acids can be your best friend in improving insulin resistance. They boost your immune system and help reduce the risk of heart disease. That is why you should try to eat fish at least twice a week.
Some of the healthy options are:
· sea bass
· gilthead seabream
· red grouper
Also, you can always choose canned tuna or sardines, but make sure that you drain the oil before you eat.
Prepare fish the same way you prepare lean meat, but do not forget to remove the skin since it is high in cholesterol.
Changing your habits might not be the easiest thing to do, but in the long run, it can help you have a better life quality. Balance your diet, hydrate your body, and you will notice how things begin to change.
Let us know what do you think about these diet tips in the comments.