I am insulin resistant what should i eat

One more thing on exercise: you likely cannot outrun a bad diet. Exercising regularly but still eating a high-carbohydrate, high-sugar diet will likely partially, if not completely, counteract many of the benefits derived from exercise. Studies show that short-term sleep deprivation raises glucose levels and worsens insulin resistance. Is there a difference in insulin sensitivity in someone who gets six hours of sleep per night instead of eight?

Is there a certain amount of lost sleep, or a frequency of bad nights that triggers insulin resistance? However, it is clear that there is an association between insulin resistance and sleep.

And treating sleep problems may result in improved insulin sensitivity. Studies show temporary insulin resistance arises during periods of short term physiological and psychological stress, such as a sudden illness or sudden threat.

This type of insulin resistance reverses when the sudden stress is over. Such a response to short-term stress likely has no long-term negative consequences.

Two small controlled studies demonstrated that meditation alone helped reduce blood sugar in patients with heart disease.

No aspect of smoking is good for health, but some studies report that active smoking is associated with insulin resistance and the development of diabetes. Once someone has dramatically improved their insulin resistance, bringing insulin and blood sugar levels down by eating a low-carb diet, and improving their exercise, stress management, and sleep, the question then becomes: are they cured?

Probably not. The word cure implies that the person can go back to eating however they want and the insulin resistance will not return. The vast majority of people who reverse their insulin resistance, lower their chronically high insulin levels, and lower their blood sugars will see those all return to previous high levels if they stop their lifestyle interventions and return to their old diets and habits.

Crash diets or short-term interventions only help in the moment. Insulin sensitivity is a lifelong balance. However, some people may have what amounts to a partial cure, especially if their insulin resistance is caught early. Clinical practice suggests that for some people, eating a low-carb diet, losing weight and getting insulin levels down will restore insulin sensitivity and may allow them to regain the degree of metabolic flexibility found in healthy individuals.

So the best advice may be to stay with the most intensive lifestyle change you can maintain and be vigilant about screening for recurrence of insulin resistance. This starts with keeping an eye on your waist size, but also may include regular every 6-months or so blood tests for fasting insulin and fasting glucose. See our companion guide: What you need to know about insulin resistance , which discusses diagnostic tests. You can also measure your 2-hour post-meal blood sugar levels after a low-carb meal and a moderate-carb meal and compare the readings.

Insulin is important for survival and good long-term health but chronically high insulin levels make your body less responsive to this essential hormone, which might increase your risk of developing serious chronic health conditions. Guide Do you have type 2 diabetes, or are you at risk for diabetes?

Do you worry about your blood sugar? Do you have type 1 diabetes or care for someone who does? Journal of the American College of Nutrition Improvements in glucose metabolism and insulin sensitivity with a low-carbohydrate diet in obese patients with type 2 diabetes [uncontrolled study; weak evidence].

Obesity Weight loss on low-fat vs. Clinical Nutrition Associations of low-carbohydrate and low-fat intakes with all-cause mortality in subjects with prediabetes with and without insulin resistance [observational study, weak evidence].

Diabetes, Obesity, and Metabolism Adherence to a low-fat vs. Higher protein diets consistently demonstrate improved glucose control, including helping achieve diabetes remission.

Diabetologia A carbohydrate-reduced high-protein diet improves HbA 1c and liver fat content in weight stable participants with type 2 diabetes: a randomised controlled trial [randomized trial; moderate evidence]. Studies such as the following highlight data that saturated fat intake is associated with insulin resistance. A Week Randomized Controlled Trial [randomized trial; moderate evidence].

The following study showed that exercise alone led to minimal weight loss, where as diet alone had a much greater effect. Obesity Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese post-menopausal women [randomized trial; moderate evidence].

Choose high-fiber versions of grains such as brown rice, whole wheat pasta, oatmeal, bulgur, popcorn, and breads and cereals with greater than three grams of fiber per serving. This includes beans, peas and lentils, and whole intact grains. Avoid high-fat carbohydrate foods such as biscuits, donuts, and high-fat snack crackers.

Aim for a quarter of your plate at meals to include healthy carbohydrate foods. If you consume a large amount of carbohydrates during a meal or snack, blood insulin levels may spike, making blood sugar and weight management more difficult. Once you and your nutritionist understand your calorie needs and activity levels, a specific amount of carbohydrates per meal can be recommended.

Protein helps to stabilize blood sugar and a lean source of protein should be included with meals and snacks. Choose foods that are baked, broiled or grilled, and avoid deep-fried foods since they can raise blood sugar faster. One quarter of your plate should include a protein food at meal times. A general portion size of protein equals 3 oz of meat, poultry, fish, or 1 cup of low fat cottage cheese.

Whole, fresh fruit is a great, high fiber choice, but canned or frozen fruit can also be a healthy and budget friendly choice. Avoid fruits canned in heavy syrup, due to the higher sugar content. The freezer section at your supermarket may also offer frozen fruit options at a better value, which are great to sprinkle on top of oatmeal, cottage cheese, or salads.

The serving size for fresh fruit will vary depending on the fruit. For example, 1 cup of strawberries, 12 cherries, or 3 oz of grapes all have a similar amount of carbohydrates. Since fruit juice tends to raise blood sugar quickly and dried fruit brings a more concentrated source of sugar, these items can be included in a healthy meal plan but at much smaller portions — around 4 oz of juice or 2 tablespoons of dried fruit.

Dairy foods like milk and yogurt contain carbohydrates, so although they are a good source of calcium and vitamin D, they can raise your blood sugar. Some people drink large glasses of milk, not realizing the impact on their blood sugar.

If you have been diagnosed with insulin resistance or prediabetes and love milk, limit your portion to an eight-ounce serving. If yogurt is a staple for breakfast or snack time, look for those that are around calories per container with limited added sugars. Avoid saturated fats and choose heart healthy fats like olive oil. It may be helpful to utilize all fats in moderation since even olive oil brings 45 calorie per teaspoon.

For those working on a diet specific to weight management, extra calories can sneak in even with healthy fats. Include plenty of non-starchy vegetables in your eating pattern and add a small serving of fruit to each meal. These lifestyle changes were shown to be at least as effective as a common medication used to treat insulin resistance.

Dietitian or Nutritionist? Why Choose an Accredited Practising Dietitian? The low-down on Paleo — Welcome to our three part series on the Palaeolithic diet. How much exercise do I need to stay healthy? Vegan diets: everything you need to know Vegetarian diets — the basics Breakfast — how to eat brekkie like a boss! How can I prevent my child from becoming overweight? My child is overweight, what should I do? How can I get my child to eat more fruits and vegetables?

How much television can my children watch if I want them to be healthy? Teens Pregnancy Nutrition for pregnancy Is there a special diet I should follow while trying to get pregnant? What extra nutrients do I need in pregnancy?

Why do pregnant and breastfeeding women need more iodine? Carbohydrates — what you need to know Fat: to cut or not to cut, that is the question Where do I find saturated fats in food The ins and outs of unsaturated fats Should I be worried about trans fats?

All about plant sterols and stanols for cholesterol management All about protein Dietary fibre: key for a happy, healthy gut Folate: crucial for women under 50 What are the current Nutrient Reference Values NRVs? Food and Food Products 5 minutes with Matthew Evans — The gap between nourishment and pleasure Fast facts: all about avocados Is organic food better for my health?

Can I eat eggs if I want to be healthy? According to the American Diabetes Association, people with insulin resistance can eat from any food group. However, it is important to understand which foods increase blood sugar and which support insulin sensitivity. The following foods help to support insulin sensitivity and reduce the risk of developing diabetes in general:.

Certain foods are more likely to raise blood sugar. It can also limit the ability of cells to absorb the sugar. If the cells become saturated with too much blood sugar, or glucose, they will gradually respond less and less to insulin.

When this happens, the glucose remains in the blood, contributing to the health problems that accompany consistently raised blood sugar, such as damage to the kidneys nephropathy or limbs neuropathy. However, people can still eat foods on this list occasionally without causing any long-term harm to their insulin sensitivity.

The key is to limit these foods and replace them with more healthful options as often as possible. Sometimes, the occasional treat can help a person satisfy their sweet tooth and focus on adjusting their diet more regularly. By sticking to a high-fiber, plant-based diet that is low in added sugars, a person can steadily improve their insulin sensitivity. Daily exercise is also a significant factor. During activity, the muscles soak up glucose from the bloodstream and do not require insulin.

Taking a walk after a meal and being active throughout the rest of the day can significantly improve blood sugar management. By losing 5—10 percent of their body weight , a person can also significantly improve insulin sensitivity. These lifestyle changes can reduce the risk of type 2 diabetes, cardiovascular disease, and other health problems.

Following a fixed diet plan, such as the Mediterranean Diet, can improve insulin sensitivity. The Mediterranean diet involves eating lots of seasonal, plant-based foods, eating fruit for dessert, and using olive oil as the primary source of fat. People following this diet eat fish, poultry, legumes, and nuts as main protein choices and dairy products in moderation. In a recent study, women who followed the Mediterranean diet reduced their risk of cardiovascular health problems, including factors such as insulin resistance, by around 25 percent.

The Mediterranean Diet is just one option for healthful eating. These work well when a person combines them with other healthful lifestyle practices, such as stress management, adequate sleep of 7 to 9 hours each night, and regular physical activity.

One of the simplest ways to tackle insulin resistance is to eat foods with a low glycemic index GI and load GL. GL takes into account the GI of a food plus the serving size.

Carbohydrates with a high GI and GL can cause blood sugar spikes and put more demand on the body to make insulin.