What You Need to Consider for an Insulin Resistance Diet
There are several studies that have proved that excess weight is the primary cause for one to develop resistance to insulin; especially people with excess amounts of fat around their waist. The best solution to the problem is to cut off that excess few pounds from the body. This in turn can help the body respond better to insulin. The best way to get help to form an insulin resistance diet is to enquire about the same and engage in a discussion with an expert dietician. Here are a few points to keep in mind.
- Keep a check on your carbohydrate intake
While preparing your diet, make sure it has the right amount of fruits, dairy products, vegetables, whole grains and legumes in such a way that their intake would not let in large amounts of carbohydrates into your body. When it comes to choosing between grains and flour, always choose whole grains as flour tend to increase insulin resistance.
- No more sweetened drinks
Beverages like tea, coffee, soft drinks, fruit juices, etc. are all sweetened drinks and should be avoided. If you want to have something that is sweet, try adding natural sweeteners like honey, dates, pure maple syrup, etc.
- Add more fiber to your diet
Food products like avocado, peas, beans, flaxseeds, Brussels sprouts, chia seeds, legumes, acorn squash, etc. are rich in fiber and can help in regulating your body’s resistance to insulin.
- Include healthy fats in your diet
People with resistance to insulin should include foods that contain healthy fats in their diet – foods that contain omega-3 fatty acids. Fatty fish like salmon, tuna, sardines, mackerel, herring, etc. are great sources for omega-3 fatty acids.
- Make sure you get enough protein
Foods such as wild fish, yogurt, almonds, lentils, organic chicken, etc. contain lean protein and so are good to regulate blood sugar levels.
- Include dairy products
Organic dairy products are always better, like sheep or goat’s milk, raw cheese and kefir.
- Monitor the amount you eat
Never overeat. Have small meals throughout the day and always be careful not to let yourself be hungry as this will lead you to eat more during your next meal.
Exercise can help you greatly in losing that excess fat settled around your waist line. Combined with an insulin resistance diet, your body would be in shape in no time and also have better insulin resistance. Follow the points mentioned above before you start preparing your diet. Remember, these points are from the experts and are a help to form an insulin resistance diet. To know exactly how your diet should be charted, consult a dietician before taking any action yourself.