Diet for Insulin Resistance Therapy

With insulin resistance, the body's cells aren't able to respond well to insulin, and over time, this can lead to diabetes, early heart disease and an inability to lose weight. In 2002, a study conducted by the American Association of Clinical Endocrinologists estimated that 70 million to 80 million Americans (one in three adult Americans) have insulin resistance. Fortunately, the condition can be treated with dietary changes.

Considerations

• Always be examined by a physician first to rule out the presence of diabetes or heart disease, for which you'll need medication. Otherwise, insulin resistance can generally be treated with diet and exercise. It can take two to three months after changing your diet to re-establish normal insulin sensitivity, although most people will experience improvements fairly quickly, including lower blood pressures, improved energy, loss of weight particularly in the abdominal area and loss of carbohydrate cravings.

Carbohydrates

• Bad forms of carbohydrates are a main cause of insulin resistance. Avoid potatoes, refined grains like breads, crackers, corn, white flour products and white rice, and simple sugars such as table sugar, fructose, cookies, candy, ice cream, pastries, honey, fruit juice, soda pop and alcoholic beverages. For some people, anything that tastes sweet, including artificial sweeteners, may raise insulin levels.

  For good carbohydrates, eat small amounts of whole grains such as brown rice, whole wheat, rye, barley and buckwheat; small amounts of fruit, preferably consumed with protein meals (berries are best, and avoid dried fruit); and lots of nonstarchy vegetables, raw or lightly cooked. Frozen vegetables are also acceptable, although avoid canned versions except for tomatoes. Legumes such as beans, peas, peanuts and soy products have both carbohydrates and protein and are acceptable in the insulin-resistance diet.

Proteins

• You can eat moderate amounts of lean meats, seafood and fish, but look for wild and range-fed choices, because they have less saturated and harmful omega-6 fats and more healthy omega-3 fats. Some dairy is also acceptable, with the best being unsweetened yogurt. Eggs are fine, but avoid eating more than seven a week because of the fat and cholesterol content. Raw nuts, seeds and nut butters are good, too, eaten in moderation because they're high in calories.

Fats

• You need some healthy fats in the form of monounsaturated fats, like olive and canola oil and nuts, and polyunsaturated fats high in omega-3s, such as canola, flax and fish oil and walnuts. You can also have small amounts of saturated fats from plant sources such as coconut, palm and avocado, but avoid or limit animal sources of saturated fats found in high-fat dairy products like cheese and butter and most red meats.

Miscellaneous

• Drink lots of pure water and cut down on salt, although you can use other spices as much as you wish. One spice of particular interest in helping insulin resistance is cinnamon. In a Maryland USDA research center, scientists found that cinnamon lowered blood glucose levels, increased the natural production of insulin and lowered blood cholesterol. You can take cinnamon in the form of supplements or add 1/2 tsp. to 2 tsp. cinnamon a day in your recipes and foods.