It’s fine to treat yourself occasionally, but it’s best not to make a habit of eating these foods regularly: Here is a summary of the foods you should try and limit or avoid if you want to manage insulin sensitivity. Therefore, it’s best to consume these foods in moderation as they may contribute to insulin resistance. Red meats such as beef, lamb and pork also contain lots of protein, vitamins and minerals, but are also high in saturated fats. These foods are high in various vitamins and minerals whilst being low in saturated fats. White-meat poultry and white-meat fish are some of the best lean sources of protein to consume. Great nut and seed additions to your diet include:Ĭhia seeds and flax seeds are also high in omega-3 fatty acids which many people don’t get enough of. Another study found that eating a daily serving of nuts was linked to a 28% lower risk of both fatal and nonfatal heart disease ( 13). One study found women who ate peanut butter 5x per week or more were at a 21% reduced risk of type 2 diabetes ( 12).
However, many studies find eating a moderate amount of nuts can actually help you lose weight ( 10, 11) You may think because they are calorie dense that you shouldn’t eat them when losing weight. Nuts and seeds contain high amounts of plant protein, fibre, vitamins and minerals. Good examples of beans and legumes include: One study found people who eat the most legumes had some of the lowest rates of type 2 diabetes ( 9).
They are extremely filling, low GI and high fiber. Fatty fish include:īeans and legumes are a great plant-based protein to include in your diet. However, mot all types of fish contain these omega-3 fatty acids. Eating unsaturated fats has been associated with improved control of blood sugar levels control in people with diabetes ( 8).Īll types of fish are high various vitamins and minerals as well as protein. They are most abundant in fatty fish.įatty fish is also high in healthy unsaturated fats. They aren’t produced by the body and must be consumed in food. Good examples of whole grains to include in the diet are:įatty fish contains lots of omega-3 fatty acids, which are important in various body functions and promoting heart and brain health. These include reducing the risk of inflammation and heart disease ( 2, 3, 4, 5), lowering body fat and BMI index ( 6) and lowering diabetes risk ( 7). Various health benefits have been linked with consuming whole grains. Whole grains are healthy, but they do contain a fair amount of carbohydrates. Canned fruit and fruit juices contain a lot of sugar which can spike blood glucose levels. One study found higher fruit intake was significantly associated with a lower risk of type 2 diabetes ( 1).įresh or frozen fruit is best. The good news is that most fruits have a low glycemic index (GI), meaning they raise blood sugar levels than foods with higher GI.Įvidence shows that the quality of the carbohydrates is more important to general health than the amount we eat. Some may wonder if you need to limit fruit intake because of this. Various fruits are high in vitamins, minerals and fiber and low in fat and sodium.įruit also has more carbohydrates than vegetables. Cooking with lots of butter or sauces can also add lots of calories too, so try not to use too much if you have to use them. Canned vegetables usually contain a lot of salt or sodium. Losing weight is one of the best ways of improving insulin resistance.ĭifferent coloured vegetables have different nutritional profiles, so it’s a good idea to consume a wide variety of colours.įresh, unprocessed vegetables are the best. This means they fill you up without actually consuming many calories, which can help with weight loss. Vegetables are low in calories and fat and high in fiber and vitamins. Your diet should predominantly be made up of the following food categories: Vegetables Unsaturated fats are heart-healthy, whereas saturated fats may contribute to insulin resistance.įoods high in fiber can also slow down your digestion, meaning your blog sugars don’t spike so much. The type of fat you intake is also important.
The pancreas makes more insulin and this adds stress to it. Highly processed foods like white bread, soda and white rice raise your blood sugar levels quickly. Overall you want to focus on whole, unprocessed foods and avoid highly processed foods. 6 Life after the meal plan Insulin Resistance Diet Foods to Choose
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