What To Eat If You Have Insulin Resistance – Because insulin resistance is the underlying factor present in all forms of diabetes (including type 1 diabetes, type 1.5 diabetes, prediabetes, type 2 diabetes, and gestational diabetes), it is extremely important to fully understand what causes insulin resistance to control blood glucose. . accuracy.
For long-term health and reversal of insulin resistance, research points instead to a low-fat, plant-based, whole-grain, high-natural-carbohydrate diet.
What To Eat If You Have Insulin Resistance
In this article, we’ll explore this ‘insulin resistance diet’ in more detail and explain how you can improve your health now
The Insulin Resistance Diet Protocol To Help Prevent Diabetes
Insulin resistance is the result of the accumulation of excess fat from the diet in cells that are not designed to store large amounts of fat, which inhibits the action of insulin.
When cells become insulin resistant, glucose builds up in your bloodstream as cells try to burn excess fat. As a result, the beta cells in your pancreas secrete more insulin to force the cells to take up the glucose in your blood.
If left untreated for too long, your pancreas cannot produce the high levels of insulin needed and you may need exogenous insulin.
Insulin resistance is no laughing matter and may be the root cause of a large percentage of chronic disease in the US, but the good news is that insulin resistance is completely reversible through your diet!
Insulin Resistance Diet Plan Tips
By switching to a low-fat, plant-based, whole-food diet, you can reverse underlying insulin resistance and allow your body to return to a healthy normal state.
Even with type 1 diabetes or end-stage type 2 diabetes, it is still possible to reduce insulin resistance and achieve accurate, easy control of blood glucose levels.
As we have already mentioned, insulin resistance is the result of the accumulation of excess fat from the diet in cells that are not designed to store large amounts of fat, which inhibits the action of insulin.
Simply put, the main cause of insulin resistance is excess fat in the diet. Some people may be more prone to developing insulin resistance because of their genetic history, lack of exercise, or excessive alcohol intake.
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There are several conditions that can be indicators of insulin resistance: high BMI, metabolic syndrome, polycystic ovary syndrome (PCOS), and various cardiovascular conditions (even if you are not diabetic).
However, you don’t have to be overweight or sick to have insulin resistance. In fact, this is one of the biggest problems with keto and carnivore diets. People may appear healthy, but beneath the surface they suffer from increased insulin resistance.
Insulin resistance is the underlying condition that causes prediabetes and type 2 diabetes, usually caused by a high-fat, low-carbohydrate diet.
If insulin resistance is not treated, you can develop prediabetes, which can develop into type 2 diabetes over time.
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Elevated blood glucose levels, high A1c, or a diagnosis of prediabetes or type 2 diabetes are sure signs of insulin resistance.
The most powerful ways to increase your insulin sensitivity and naturally reverse insulin resistance are lifestyle changes. Some factors – such as sleep and stress reduction – are complementary, while others can lead to drastic positive changes.
By far the most powerful tool for reversing insulin resistance is an insulin resistance diet, a low-fat, plant-based, whole-food diet that is rich in natural carbohydrates (carbohydrates).
Which makes sense. The cause of insulin resistance is excess fat in the diet, so it would make sense that significantly reducing fat in your diet would be fundamental to reversing insulin resistance.
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We will start doing this diet later, but it is important to remember that diet is the most important factor. By itself, changing your diet will have an effect that far exceeds the effect of any other possible change.
Along with dietary changes, daily movement and exercise can have significant effects not only on insulin resistance, but also on weight, fitness, mood and energy levels.
Regular exercise gives your cells a chance to burn excess fat stores, which combined with limiting dietary fat can quickly help reverse insulin resistance.
With a continued increase in daily exercise, your body also begins to create more mitochondria, which means your body burns excess fat stores
What’s The Best Insulin Resistance Diet?
Another tool that helps quickly reverse insulin resistance is intermittent fasting, an eating strategy in which periods of eating are alternated with regular fasting (sometimes for 16 hours or 24 hours).
The main reason this works is because of a biological process called autophagy. During extended periods without food, your body uses this natural adaptation to burn excess fat, protein, and recycled cells for energy.
Combined with the insulin resistance diet, the results are powerful. However, it is important to know (again) that without changing your basic diet, intermittent fasting will not be very effective.
Additionally, metformin (and other diabetes drugs) have recently had contamination concerns, including two brands among those recently recalled.
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In some cases, however, medication may be necessary to treat persistent high blood glucose as lifestyle changes take effect.
The good news is that there are comparable herbal alternatives like amla that provide comparable results along with other amazing health benefits.
Following this lifestyle is really quite simple and allows you to eat as many delicious fruits and high carb plants as you want.
The science behind this diet not only takes into account insulin resistance, but also many other long-term chronic health risks. However, to keep things simple, we’ve made it easy to follow with a clear food categorization “green light, yellow light, red light”.
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They are unprocessed whole foods with high nutrient density that have been consistently shown to reverse insulin resistance.
On this diet, you can eat green, bright foods as much as you want (ad libitum), which means there’s no need for portion control.
These bright yellow foods are okay to include in small amounts because they are less processed or higher in fat.
If you live with diabetes or insulin resistance, they shouldn’t be a daily staple, but they’re still a “healthy” option.
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These foods have been documented by evidence-based research to cause insulin resistance and increase blood glucose levels (fasting and postprandial).
For a comprehensive explanation of this diet and the science behind it, you can explore our diabetes nutrition guide.
As we mentioned earlier, the ketogenic diet and other high-fat, low-carb diets are actually very bad for your health in the long run, especially if you have diabetes.
The main reason for these incorrect ketogenic recommendations is the positive short-term effects of the ketogenic diet. By limiting/eliminating carbohydrates, the most immediate source of blood glucose spikes, you can see fast results.
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However, in the long run, this high-fat diet only increases insulin resistance to dangerous levels, which can have very negative effects if you ever reintroduce glucose into your diet.
Although these principles are simple, incorporating them into your lifestyle can be a big change and can often require guidance and support.
To get started, we recommend watching our Masterclass on how to take control of your diabetes health now. After attending this Masterclass, consider joining one of our programs to rapidly improve your diabetes health.
Discover a personalized weekly meal plan that gives you clarity on what to eat and how to shop to simplify your path to lower blood sugar, weight loss and the best A1c
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Mastering Diabetes has strict guidelines for scientific references in our articles. We rely on peer-reviewed studies, academic research institutions, government agencies and reputable medical organizations. We do our best to avoid using non-evidence-based citations in all articles. References to this article are listed below.
Adeva-Andany, Marija M., Julia Martínez-Rodríguez, Manuel González-Lucan, Carlos Fernández-Fernández, and Elvira Castro-Quintela. “Insulin resistance is a cardiovascular risk factor in humans.” Diabetes and Metabolic Syndrome 13, no. 2 (April 2019): 1449–55. https://doi.org/10.1016/j.dsx.2019.02.023.
Bird, Stephen R and John A Hawley. “Update on the effects of physical activity on insulin sensitivity in humans.” BMJ Open Sport — Exercise Medicine 2, no. 1 (March 1, 2017). https://doi.org/10.1136/bmjsem-2016-000143.
Clamp, L D, D J Hume, E V Lambert and J Kroff. “Improved insulin sensitivity in successful, long-term weight loss maintainers compared with matched controls with no history of weight loss”. Nutrition & Diabetes 7, no. 6 (June 2017): e282. https://doi.org/10.1038/nutd.2017.31.
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Czech, Michael P. “Insulin Action and Resistance in Obesity and Type 2 Diabetes.” Nature Medicine 23, no. 7 (11 July 2017): 804–14. https://doi.org/10.1038/nm.4350.
Gluvić, Zoran, Božidarka Zarić, Ivana Resanović, Milan Obradović, Aleksandar Mitrović, Đorđe Radak, and Esma R. Isenović. “The relationship between the metabolic syndrome and insulin resistance”. Current Vascular Pharmacology 15, no. 1 (2017): 30–39. https://doi.org/10.2174/1570161114666161007164510.
Kitade, Hironori, Guanliang Chen, Yinhua Ni, and Tsuguhito Ota. “Non-alcoholic fatty liver disease and insulin resistance: new insights and potential new treatments”. Nutrients 9, no. 4 (April 14, 2017). https://doi.org/10.3390/nu9040387.
Kosinski, Christophe and François R. Jornayvaz. “Effects of the Ketogenic Diet on Cardiovascular Risk Factors: Evidence from Animal and Human Studies.” Nutrients 9, no. 5 (May 19, 2017). https://doi.org/10.3390/nu9050517.
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McLaughlin, Tracey, Fahim Abbasi, Cindy Lamendola, Gail Yee, Susan Carter, and Samuel W Cushman. “Dietary weight loss in insulin-resistant non-obese humans: Metabolic benefits and relation to fat cell size.” Nutrition, metabolism and cardiovascular disease: NMCD 29, no. 1 (January 2019): 62–68. https://doi.org/10.1016/j.numecd.2018.09.014.
Mei, Shuang, Xuefeng Yang, Huailan Guo, Haihua Gu, Longying Zha, Junwei Cai, Xuefeng Li, et al. “A small amount of dietary carbohydrate can increase HFD-induced insulin resistance to peak levels.” PLOS ONE 9, no. 7
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