|  | Conditions Treatments | Medical Conditions

Insulin Resistant Diet for Obesity

Insulin resistance is a medical condition in which the body produces insulin, but is not able to use it properly. The digestive system is meant to break glucose down, but if you have insulin resistance, your body will not respond to insulin, and will need more insulin to help glucose enter your cells. When your insulin levels are not properly regulated, you store more fat, which can result in obesity. One of the common methods of treating insulin resistance is through a modified diet to help reduce obesity.

  1. Carbohydrates

    • An insulin resistant diet should avoid carbohydrates that derive from refined products, such as sugar, sweets, cookies, candy, ice cream and soda pop, as well as starches such as potatoes, tortillas, breads and pasta. Whole grains can be included in an insulin resistant diet, but should be consumed in moderation. Good carbohydrates are abundant in raw, non-starchy vegetables and legumes like beans, peas, peanuts and soybeans.

    Protein

    • Protein should be consumed in moderate amounts and should consist of lean meats and seafood, such as free-range chicken nd turkey, naturally grown pork and range-fed beef. When animals are fed grain, the meat is often higher in saturated fats, which is not healthy for someone with a metabolic disorder such as insulin resistance. Range-fed or wild meat will often provide more omega 3s, which are essential for cardiovascular health which is often problematic for those with insulin resistance or type 2 diabetes. Protein can also be found in eggs, dairy, and nuts, but these should be limited in an insulin resistant diet.

    Fat

    • Some fats are necessary for health. Healthy fats are those derived from olive oil, canola oil, nuts, flax seeds, fish oil, coconut, palm and avocado. Fats such as those in red meat, cheese and butter should be limited.

    Statistics

    • According to Medscape.com, approximately 25 to 50 percent of obese adults have insulin resistance. Those with insulin resistance have improved their insulin levels with a 5 to 10 percent decrease in body weight, which can also reduce the probability of developing chronic health problems such as type 2 diabetes and heart disease.

    Tips

    • Rather than consuming three large meals per day, eat several smaller meals to slow down your body's reaction to insulin and allow your body to absorb the glucose that it needs for your health.

      Blood sugar levels are often disrupted if you do not have enough sleep. Lack of sleep can increase insulin resistance.

Medical Conditions - Related Articles