Insulin Resistance Diet Plan

The insulin resistance diet prevents a quick increase in blood sugar levels. Insulin resistance, commonly referred to as prediabetes, occurs in overweight individuals when certain cells in the body fail to respond to normal levels of insulin, a precursor to Type 2 diabetes. Maintaining a high-protein, high-fiber diet while watching carbohydrate and fat intake will help regulate blood glucose. A good rule for this diet is to consume no more than 32 grams of carbohydrates every two hours.

What to Eat

• Losing weight is the primary goal of the insulin resistance diet since weight loss reduces the risk of developing Type 2 diabetes. Begin with a diet high in protein, with at least three serving of lean meats or other proteins per day. Try to make proteins half of all daily calories. A 1 ounce portion of fish counts as one serving, as does 1 ounce of skinless chicken, beef tenderloin or cheese. Due to the increased risk of hypertension brought on by prediabetes and obesity, limit consumption of red meat to no more than two or three servings per week. For the purpose of this diet, beans and milk, including soy products, count as protein.

  Get plenty of fiber from a diet rich in fruit. Counteract the high sugar content of fruit by consuming small portions. Enjoy three to five daily servings of small apples, peaches, plums, bananas and grapefruit. Other fruits to consider are three-quarters of a cup of blueberries, one-third of a cantaloupe or two tablespoons of raisins.

  Weight loss means monitoring fat content. While saturated fats from butter, oils, or sour cream are bad, Omega 3 fatty acids are good. Sources of Omega 3 include kiwi, black raspberries, walnuts, pecans, flax seed and fish, especially cold-water fish like salmon, herring and sardines.

  Although beans and lentils count as protein, many vegetables can be enjoyed freely, especially leafy green vegetables like broccoli, spinach and kale. Eat carrots, celery, and cucumbers as snacks or side dishes, since they are low in carbohydrates.

What to Avoid

• Limiting carbohydrate intake is important both for regulating blood glucose and for weight loss. Try to limit, or even eliminate, starchy potatoes and corn. If you must have a taste, eat no more than a half-cup of corn or a small baked potato at any meal.

  High-carbohydrate grains should be limited but not eliminated. Since two slices of bread can be two-thirds of allowed carbohydrates over a two-hour period, stick to one slice of whole grain bread like wheat bread, rye or pumpernickel, either as half a sandwich or as toast with sugar-free jam. Another possibility is a half-cup of cereal or a quarter-cup of granola. Read the labels to find grains low in carbohydrates, allowing plenty of room for meats, vegetables and fruit in such small meals.