insulin resistance | Best diet to treat insulin resistance

Insulin resistance occurs when the body's cells do not absorb insulin properly.

This is one of the main indicators of diabetes, and diet plays an important role in reducing insulin resistance and increasing insulin sensitivity.

In this article, we will talk about the best diet to treat insulin resistance.

What is insulin resistance?

It is a health condition that occurs when muscle, liver, and fat cells do not respond well to insulin and prevent it from entering, meaning they are unable to reduce glucose and build up in the blood. 

Thus cells cannot use it for energy, at the same time blood sugar remains high, and insulin resistance is mainly caused by obesity and overeating, exposing the body to constantly high amounts of sugar, forcing the pancreas to work even harder. to excrete it. 

 

More insulin, in turn, leads to a decrease in blood sugar, but the problem that occurs is that the persistence of this situation for a long time weakens the action of insulin and the resistance of the body's cells to it and prevents its entry into it.

Symptoms of insulin resistance

In fact, insulin resistance is not accompanied by any direct symptoms at first, but the symptoms are related to secondary complications resulting from insulin resistance that appear later, such as high blood sugar levels or other symptoms, of which we mention the following: 

• lethargy and fatigue;
• hunger.
• difficulty concentrating.
• Weight gain in the abdominal area.
• Hypertension.
• High cholesterol levels.

Diet to treat insulin resistance

Some diets lack important elements, such as calcium and dietary fiber. These elements are very important for maintaining blood sugar levels. According to the American Diabetes Association, it is important for diabetics to eat foods that increase insulin sensitivity and thus reduce insulin resistance.

In general, it's best to avoid processed foods, and to choose whole, unprocessed foods, so your body doesn't prevent insulin from working properly. Exercising on a daily basis is also an important factor, as muscles absorb glucose from the bloodstream during activity, and do not need insulin. 

So it is clear that walking after a meal and being active throughout the day will help improve blood sugar management. In addition, making lifestyle changes will help reduce the risk of developing type 2 diabetes and cardiovascular disease.

Healthy foods to treat insulin resistance

Foods helpful in treating insulin resistance include:

Vegetables 

Broccoli contains a large amount of sulforaphane, which some studies have shown to help reduce the level of insulin in the blood of diabetics.

Pepper that contains potassium, vitamin C and vitamin E. Some studies have found that foods that contain pepper in one of their ingredients help treat insulin resistance. 

Tomatoes are an excellent source of vitamin C and E, which contribute to the treatment of insulin resistance.

citrus fruits 

Lemon contains a lot of excellent nutrients that are useful in reducing insulin resistance, such as: vitamins A and C, potassium and calcium. 

Orange has many benefits for diabetics, as it lowers blood sugar. It contains fiber, vitamin C, folic acid, potassium and antioxidants.

Some types of grains (whole grains) 

Oats are high in soluble fiber, which helps regulate blood sugar levels and improve digestion. 

Quinoa, which contains fiber and protein, slows digestion and regulates blood sugar. 

Barley helps increase insulin sensitivity because it contains high levels of beta-glucan.

High-fiber foods 

Beans provide soluble fiber, which helps feed healthy gut bacteria resulting in better gut health and reduced insulin resistance. 

Lentils, which contain soluble fiber, help stabilize blood sugar levels.

Protein rich foods 

Nuts reduce the glycemic response after eating, but studies are still not confirmed. 

Lean Meats: The high levels of amino acids found in red meat may interfere with normal blood sugar and may promote insulin resistance.

Fish 

Fish is high in omega-3 fatty acids.

Herring carries many nutrients that are hard to find in other foods, such as omega-3 fatty acids and vitamin D, which may improve insulin sensitivity or reduce diabetes. 

Sardines contain many nutrients that are beneficial to the body, such as omega-3 fatty acids, calcium and potassium, which may improve blood sugar levels.

Foods that contain antioxidants 

1.Berries 

contain high levels of antioxidants, in addition to containing many vitamins and minerals, such as vitamin C and manganese, which are important in treating insulin resistance. 

2. sweet potato 

Which several studies have indicated that it can reduce the incidence of insulin resistance and help in regulating the blood sugar levels of diabetic patients.

3. Unsweetened coconut water 

It has less sugar than a sweetener, and some studies have found that it may help regulate blood sugar when taken in 1 to 2 cups a day. 

4. Unsweetened tea 

Some teas contain compounds that may help improve diabetes control. In addition, tea helps keep the body hydrated, which is essential for regulating blood sugar. Examples include green tea, black tea, and chamomile tea, which have been shown to have anti-diabetic properties.

5. Unsweetened yogurt 

Yogurt is a great option for breakfast or a quick snack; Because it contains important nutrients, especially if it is unsweetened and in the Greek style, it is low in carbohydrates and rich in protein, which means that it will not cause a rise in blood sugar in diabetics. 

Foods to avoid

On the other hand, there are some foods that are better to avoid; Since it increases blood sugar and thus delays treatment of insulin resistance, examples of these foods include: 

potato 

Where Harvard University indicated that potatoes contain a high percentage of carbohydrates that are quickly digested by the body; Which leads to high blood sugar. 

Maize

When eating a large amount of corn may lead to an increased risk of diabetes, so it is preferable to eat corn in moderate quantities. 

Canned and processed foods 

These processed foods often contain sugar and fat, plus it's likely that the packaged foods have been processed. 

ice cream 

Most of the varieties available in the market are high in sugar, which may help raise blood sugar levels quickly.

some grains (refined grains) 

These grains contain less fiber compared to whole grains, so it is preferable to eat whole grains, examples of refined grains include: white bread and pasta. 

Dairy products 

Some studies have shown that eating dairy products can lead to decreased insulin sensitivity and increased insulin resistance, so it is preferable to avoid dairy products from cows, especially milk. 

fried foods 

Fried foods affect blood sugar. Because fats slow down the digestion process, although fried foods usually contain simple carbohydrates, but because of the slow digestion process; Blood sugar does not rise immediately but after a few hours.

In the end, improving diet is one of the most important keys to treating insulin resistance and avoiding type 2 diabetes, and scientists are still searching for the best foods that treat insulin resistance, so it is always preferable to keep up with the new and maintain a healthy diet and exercise.