Treating insulin resistance with food

Insulin resistance increases the risk of type 2 diabetes, but can insulin resistance be treated with food? How is it? The answer is in this article.

Insulin resistance can be treated by eating, and through this article we will discuss the most important issues related to treating insulin resistance with eating and other important information:


Treating insulin resistance with food

In general, patients with insulin resistance are usually advised to choose whole, unprocessed foods and avoid refined and ready-made foods.

Eating certain foods relieves pressure on the pancreas, and thus increases the possibility of treating insulin resistance by eating. Here are the most important of these foods in the following:

  • Vegetables

Vegetables are low in calories and rich in fiber, which may make them an ideal choice to keep blood sugar levels within normal limits. Examples of vegetables that you can eat include:

  1. tomato.
  2. Green Beans.
  3. carrots.
  4. Colored pepper.
  5. spinach
  6. turnip;
  7. Cabbage.
  8. broccoli
  9. cauliflower;
  • fruits

Eating fiber-rich fruits may contribute to the treatment of insulin resistance, and these fruits include the following:

  1. apples
  2. berries;
  3. Green banana.
  4. grapes;
  5. peach;

But you should avoid drinking fruit juices because they raise blood sugar levels quickly, just as soft drinks do, and even juices that are unsweetened or labeled without added sugar, they may contain a high percentage of natural sugars.

  • Whole grains

Whole grains are rich in vitamins, fiber and minerals, making them one of the examples of foods that may contribute to the treatment of insulin resistance in some cases. Examples include:

  1. Ground wheat and whole grains.
  2. Whole oats.
  3. bulgur
  4. Corn flour.
  5. barley.
  6. Quinoa .
  7. black wheat.
  • milk products

It is usually recommended to choose milk and yoghurt that is low-fat and unsweetened and to avoid whole milk and full-fat yoghurt, because a high intake of animal saturated fats may be associated with an increase in insulin resistance in the body.

If you are lactose intolerant, you can try fortified soy milk or lactose-free milk, and you can try rice milk and almond milk, but they are low in protein and have little nutritional benefit.

  • legumes

Legumes may slowly raise blood sugar levels, and they are rich in fiber, so they are an excellent choice for insulin-resistant patients. The most important of these legumes are:

  1. Pinto
  2. lima
  3. Red and black beans.
  • poultry

Poultry can be a good option for patients with insulin resistance, as you can eat chicken breast, Cornish chicken, or turkey in such cases.

  • fish

Fish is rich in fatty acids, such as: omega-3, which may contribute to reducing the risk of heart disease in patients with insulin resistance and diabetes, and you can eat several types of fish, such as in this case:

  1. Salmon, mackerel.
  2. salted fish;
  3. Sardines, and tuna .
  4. Rainbow trout.

Foods to avoid for people with insulin resistance

Now that we know everything related to treating insulin resistance by eating, here are the most important foods to avoid, which can include the following:

1. Processed and refined foods

You should refrain from eating processed foods, which often contain fat, sugar and salt.

2. Saturated fats

It is necessary to avoid foods rich in saturated fats; This is because it can have a role in increasing insulin resistance, and it is worth noting that these fats come mainly from animal fats, such as: meat, cheese, as well as fried foods.

3. Sweetened drinks

Sweetened beverages such as soft drinks, fruit juices, and iced tea should be avoided.

Preventive tips for treating insulin resistance

Here are some important preventive tips for treating insulin resistance, as follows:

  • Do exercise.
  • Lose the extra weight.
  • Eat healthy food.
  • Take medications that your doctor prescribes, such as: Metformin.