Glucose Resistance Diet

According to the National Diabetes Information Clearinghouse (NDIC), glucose resistance (synonymous with insulin resistance) is a condition that occurs before the development of diabetes where the body becomes unable to properly dispose of and utilize blood sugar because of an impaired sensitivity to the glucose transport hormone insulin. While this condition worsens into diabetes in many cases, it need not do so---a preventive diet can increase your glucose sensitivity back to normal.

Glucose Resistance Diet

• Take a carb-restricted (not low-carb) approach to prevent your body from continuing down the path to full-blown diabetes. According to the NDIC, the best type of diet to reverse glucose resistance is a diet similar to a proper diet for a diabetic. To put this into action, restrict your consumption of carbohydrates throughout the day, consuming only carbohydrates that have a nominal impact on blood sugar level. These include slow-digesting carbs such as vegetables, whole grains and fruit. Avoid consumption of extremely fast-digesting carbs, as this will increase your blood sugar levels, thus increasing your overall level of glucose resistance. The carb types to avoid while following this approach are white flour, sugar, alcohol and all types of processed or pre-prepared foods.

  Reduce your consumption of saturated and trans fats, limiting your fat intake to primarily unsaturated fats like those from almonds, walnuts, sunflower seeds and all manner of oils. Every meal while eating a diet to improve glucose resistance should contain a vegetable, a fruit or whole grain (usually a fruit), a protein source (meat or dairy), and a small amount of unsaturated fat.

Considerations

• Losing weight is one of the best steps you can take. Thus, beyond merely eating a healthy diet, normalize your weight if you have pounds to lose. Logging your food intake in either a notebook or a computer file, listing the amount of calories you consume throughout the day. Aim for a 2,000-calorie diet to see what effect that will have on your overall waistline, looking to drop a pound or two a week. Weigh yourself on the same day every week at the same time of day (usually before breakfast in the morning). If you are losing weight on schedule, keep your caloric intake the same for the next week. If you have failed to lose weight, reduce your daily calories by 200, which should jump-start the weight loss process anew.