Insulin resistance diet: Benefits and how to build an extremely effective diet

Insulin resistance is a condition in which the body has a reduced ability to respond to insulin. This is a hormone produced by the pancreas to regulate the amount of sugar (glucose) in the blood. When insulin works effectively, glucose is brought into cells to be used for energy.

However, in people with insulin resistance, glucose cannot enter cells effectively, leading to increased blood sugar levels. So what diet should people with insulin resistance choose? Join Evaworlds to discover an insulin resistance diet through the article below.

Causes of insulin resistance

What are the causes of insulin resistance in the body:

• Overweight or obesity: This is the leading risk factor for insulin resistance.
• Inactivity: Lack of physical activity reduces insulin sensitivity.
• Unhealthy diet: Eating a lot of processed foods, sweets, fast foods and low fiber can lead to insulin resistance.
• Genetic factors: Some people have genetics that make them more susceptible to insulin resistance.
• Stress: Chronic stress also affects insulin production and action.
• Some other diseases: Polycystic ovary syndrome, non-alcoholic fatty liver disease, sleep disorders, …

Consequences of insulin resistance:

If insulin resistance persists, it can cause the body to suffer from several diseases such as:

• Type 2 diabetes: Insulin resistance is the main factor leading to the dangerous disease of type 2 diabetes.
• Cardiovascular disease: Increased blood sugar can damage blood vessels and the heart, leading to a high risk of stroke, myocardial infarction…
• Alzheimer’s disease: Insulin resistance is associated with an increased risk of Alzheimer’s disease.
• Some other diseases: Insulin resistance increases the risk of fatty liver disease, cancer and other health problems.

See more:

• How to improve gut health and 12 foods that are good for the intestines
• Nutrition for people with high blood pressure you need to know
• The Mediterranean Diet Pyramid: The Secret to Health and Beauty

The silent symptoms of insulin resistance: Are you ignoring them?

Insulin resistance is a condition in which the body’s ability to respond to insulin – a hormone produced by the pancreas to regulate blood sugar (glucose) levels is reduced. When insulin works effectively, glucose is transported into cells for use as energy. However, in people with insulin resistance, glucose cannot enter cells effectively, leading to increased blood sugar levels.

What is worrying is that insulin resistance often occurs silently, without obvious symptoms in the early stages. Therefore, many people are subjective and ignore it, leading to dangerous health complications in the long term.

Below are some common symptoms of insulin resistance:

• Fatigue: When glucose cannot enter cells effectively, the body will lack energy, leading to a feeling of fatigue and lethargy.
• Weight gain: Despite eating normally, you still tend to gain weight or have difficulty losing weight. The reason is that excess sugar in the blood is converted into stored fat.
• Thirst and frequent urination: When blood sugar levels are high, the body tries to eliminate excess sugar through the urine, leading to thirst and more frequent urination.
• Blurred vision: High blood sugar levels can damage the small blood vessels in the eyes, leading to blurred or blurred vision.
• Fungal skin infections: Insulin resistance can weaken the immune system, making you susceptible to fungal skin infections, especially in warm and moist areas of the skin such as the groin, armpits, under the breasts…

Insulin resistance diet: Smart choices for health

Diet plays an important role in controlling insulin resistance and improving overall health. Here are some suggestions for a suitable diet for people with insulin resistance:

Prioritize foods rich in fiber:

• Fiber helps slow down the absorption of sugar into the blood, thereby improving insulin sensitivity.
• You should add more green vegetables, low-sugar fruits, whole grains, nuts and beans to your daily diet.

Choose foods rich in lean protein:

• Protein helps you stay full longer, limits cravings and controls blood sugar levels.
• You should prioritize lean proteins such as chicken, fish, lean pork, tofu, eggs…

Add healthy fats:

• Healthy fats such as omega-3 fatty acids can improve insulin sensitivity and reduce the risk of cardiovascular disease.
• Choose foods rich in omega-3 such as salmon, mackerel, avocado, olive oil, chia seeds, etc.

Limit processed foods, sweets and fast foods:

These foods often contain a lot of sugar, saturated and trans fats, which are not good for health and can aggravate insulin resistance.

Drink enough water:

• Water helps the body function effectively and supports metabolism.
• You should drink at least 2 liters of water per day.

Here are some examples of menus for people with insulin resistance:

Breakfast:

• Oatmeal cooked with low-fat milk and fruit
• Fried egg with whole-wheat bread and vegetables
• Greek yogurt with fruit and chia seeds

Lunch:

• Grilled chicken salad with vegetables and vinaigrette dressing
• Pan-fried salmon with brown rice and broccoli
• Lentil soup with whole-wheat bread

Dinner:

• Stir-fried beef with mushrooms and vegetables and brown rice noodles
• Grilled chicken breast with sweet potatoes and vegetable salad
• Braised fish with tofu and spinach

In addition, you should also note the following points:

• You should divide your meals into 5-6 meals a day to help control your blood sugar better.
• You should eat slowly and chew thoroughly to help with digestion.
• You should monitor your blood sugar levels regularly to evaluate the effectiveness of your diet.

See more:

• Vegan Diet: Benefits, notes, and reference menu
• The DASH Diet: Benefits, how to apply it effectively and safely
• A low carb diet: The secret to health and shape

Great benefits of insulin resistance diet

Diet plays an important role in controlling insulin resistance and brings many health benefits:

Improve the ability to control blood sugar

A diet rich in fiber, lean protein, and healthy fats helps slow down the absorption of sugar into the blood, thereby reducing blood sugar levels after meals and maintaining stable blood sugar levels throughout the day.

This reduces the risk of complications due to high blood sugar such as nerve damage, cardiovascular, eye, kidney damage, etc.

Reduce the risk of cardiovascular disease

Insulin resistance is a cardiovascular risk factor. Diet for people with insulin resistance helps improve insulin sensitivity, reduce bad cholesterol (LDL) and increase good cholesterol (HDL), thereby reducing the risk of cardiovascular disease, stroke, and other cardiovascular diseases.

Reduce the risk of type 2 diabetes

Insulin resistance is a major factor in type 2 diabetes. The insulin-resistance diet helps improve insulin sensitivity, lower blood sugar levels, and reduce the risk of developing type 2 diabetes in people at high risk.

Conclusion

The insulin resistance diet offers many outstanding benefits for blood sugar control and overall health. By focusing on foods rich in fiber, lean protein, and healthy fats, you can build an effective diet that helps your body improve its ability to use insulin. If you have any questions, please comment on Evaworld’s article.