A diet plan that improves insulin resistance can help sugar friends reduce weight, improve insulin and blood sugar levels, and reduce the risk of pre-glucose and diabetes.
Studies have shown that following a diet regimen for insulin resistance plus proper exercise can affect the signaling pathways associated with insulin and relieve a series of symptoms related to insulin.
So, what are the specific contents of this diet plan, let us learn together!
1. Limit carbohydrates
The key to controlling blood sugar is to limit carbohydrate intake. Compared to carbohydrate sources with added fat, sugar or sodium, carbohydrates from vegetables, fruits, whole grains, legumes and dairy products are preferred. When it comes to cereal products, it is best to eat them in whole form rather than fine flour, because flour increases insulin resistance. If you need to use flour, also choose flour made from whole grains.
2. Avoid sugary drinks
All types of sugar can increase blood sugar levels and increase insulin resistance, and sugar in sweet drinks is more harmful than sugar from other sources. Sugary drinks include: soft drinks, fruit drinks, iced tea, energy water containing sucrose, high fructose corn syrup, fruit juice concentrates and other artificial sweet drinks.
If you really want to drink something sweet, you can choose to add some natural sweeteners, such as honey, organic stevia, dates, pure maple syrup or dark molasses.
3. More dietary fiber
Studies have shown that eating more than 50g of dietary fiber daily can improve blood sugar in diabetic patients.
It is recommended that sugar friends eat foods with high dietary fiber content, such as chia seeds, quinoa, peas, small green squash, cabbage, celery, flax seeds, etc., to help regulate insulin resistance.
4. More healthy fats
What kind of fat to eat is much more important than how much fat to eat. It is recommended that sugar friends eat more foods containing monounsaturated fatty acids and omega3 polyunsaturated fatty acids, such as olive oil, various nuts (chia seeds, flax seeds, walnuts, etc.), marine fish. Not only is it good for blood sugar control, but it also helps protect blood vessels.
5. Enough protein
Compared with sugars and lipids, proteins are not metabolized in favor of one of sugar or fat, so they do not cause health problems like excessive intake of sugar and fat, and they can improve muscle and bone quality In people with poor blood sugar control, insulin resistance can be reduced. Recommended food: lean protein foods, such as organic chicken, wild fish, eggs, lentils, yogurt and almonds.
6. Use dairy products
There is increasing scientific evidence linking dairy product intake to reducing the risk of type 2 diabetes. The underlying mechanisms of this association include the role of dairy products in obesity and metabolic syndrome, as well as dairy ingredients such as calcium, vitamin D, and milk fat.