Insulin resistance – 13 recommendations from a nutritionist!
What is insulin resistance and where does it come from? What are its symptoms and what can it lead to? How important is the role of diet in insulin resistance? What can you eat and what should you avoid? Learn the most important information and recommendations from our nutritionist!
Let’s start with what the title insulin resistance actually is, where it comes from and why it can cause a threat to our health. Insulin is a hormone produced by the pancreas that plays a key role in the metabolism of carbohydrates, proteins and fats. Its job is to restore optimal blood glucose levels after a meal.
With insulin resistance, our body cannot manage insulin properly, and as a result, glucose levels can become abnormal. This in turn can lead to increased accumulation of body fat, i.e. overweight and obesity.
Insulin resistance itself is not classified as a disease entity, it is treated as a metabolic disorder. However, in its case, lack of intervention, i.e. diet and lifestyle changes, can lead to the development of a very dangerous disease, which is type 2 diabetes.
What are the causes and symptoms of insulin resistance?
Abdominal obesity is considered the main cause of insulin resistance, but also such factors as excessive calorie intake, consumption of products with a high glycaemic index, age, hormonal imbalance or genetic predisposition are the subject of research. What is important, the disorder may be asymptomatic for a long period of time, nevertheless, it is worth paying special attention to such signals as:
- difficulties in losing weight,
- unreasonable weight gain despite a healthy diet,
- drowsiness after meals,
- changes in mood,
- joint pains and headaches,
- craving for sweets and a ravenous appetite.
As with our article on Hashimoto’s, it is worth mentioning that insulin resistance is not a verdict, but treatment will often require radical changes – both in terms of your current diet, eating habits and lifestyle. Below we have prepared for you a list with the most important recommendations.
Recommendations for insulin resistance
The aim of the diet with insulin resistance is to avoid excessively rapid insulin secretions and to even out insulin levels in the blood. Excessive production of insulin by the cells of the pancreas is the result of a rapid rise in blood glucose. So it seems clear that in the case of insulin resistance, products that rapidly increase the level of glucose in the blood should be avoided. Products with a low glycemic index are preferable. No scientific association has made specific recommendations, but my knowledge of human physiology has allowed me to prepare for you 13 recommendations for insulin resistance.
1. consume fresh fruit and vegetables
Fruits and vegetables, left uncooked, have a lower glycaemic index. The same applies to more and less ripe products, as we wrote about in more detail, among other things, in our article on the differences between brown and green bananas, link here: https://www.fitatu.com/blog/en/why-do-we-eat-spoiled-bananas/.
Where you don’t need to cook fruit and vegetables – don’t do it. If heat treatment is necessary, try to cook them al dente, do not overcook them.
2. use whole grain cereal products
Limit your intake of easily digestible carbohydrates, which can be found in white bread, fine cereals, biscuits and sweets. Choose wholemeal products: bread (wholemeal, rye, spelt, mixed or graham), pasta and coarse cereals. Apart from more minerals, vitamins and FIBER (which delays the digestion of products, so that glucose takes longer to reach the blood), they have a lower glycemic index.
| Don’t give up on carbohydrates! |
| They are the main energy material to power the brain and every cell in the body. There is a lack of any indication for low-carbohydrate diets in people with OI. |
Groats recommended for INSULINO-OPORITY (they have a lower GI, around 25-50):
buckwheat groats (roasted as well as unroasted), barley puff, bulgur, spelt, quinoa (quinoa), oat groats.
Groats not recommended for INSULINO-ORGANISM (GI > 55):
semolina, couscous, millet, pearl barley.
3. prepare groats, rice, pasta the day before
For these products, it is important not to overcook them, cooking them al dente. Preparing them the day before, refrigerating them and consuming them only the next day will play an important role in lowering their glycemic index.
4. give up alcohol
You probably already know that beer in OI is absolutely out of the question. However, with regard to the consumption of stronger spirits, scientists are not unanimous – some claim that moderate consumption of (stronger) alcohol does not impair cellular insulin sensitivity, while the majority, however, is of the opinion that abstinence definitely improves insulin sensitivity.
5. be guided by the Glycaemic Index
When choosing a product, look at its glycemic index; try to choose products with a low or medium GI. If you decide to eat a product with a high GI, make sure you don’t eat it on its own; add a product with a low GI to neutralize it. A good idea would be to sprinkle some lemon juice or apple cider vinegar over the meal.
6. ensure regularity of meals
In Fitatu we repeat this like a mantra and it is one of the most important assumptions in the process of forming healthy eating habits. For people with insulin resistance it is even more important, as regular meals will prevent glucose spikes and ensure its constant level in the blood.
7. do not consume sugary drinks
This is especially true of sugar-sweetened beverages. Studies say that people who consume more than 3 portions of sweetened drinks per week have an increased risk of pre-diabetes. Can you drink juice then?
Juices have a high glycaemic index. Instead of drinking fast-absorbing juice, choose fresh fruit and let your body do the work. By choosing juice, you are making it easier for it by giving it a ready-made, fibre-free liquid.
Of course, this is what most of the scientific community advises, but an interesting theory has also emerged on this issue. Another light on the subject of juices is shed by an 8-week study which showed that regular consumption of around 750ml by people with OI of antioxidant-rich orange juice reduced fasting insulin levels by 25% and the HOMA index by 28%.
Follow this information according to your own tolerance and feeling. One thing is certain – do not consume juices in addition, one glass is a meal and should be included in your energy balance.
8. do not give up fruit
Remember that fruit is a great source of vitamins and minerals. If you have OI, you do not have to give them up, in fact it would be a great pity if it was necessary. You can eat bananas, dates or grapes, but choose the less ripe ones instead of those with overripe skins, as they have a lower glycaemic index.
It is also important to eat them with dairy products or fat – e.g. yoghurt, nuts. Their addition will make the glycemic load of the meal lower than that of the fruit eaten separately, and the glucose from the meal will be absorbed more slowly.
9. consume lean dairy products
Don’t give it up. Researchers indicate that regular consumption of low-fat dairy products can lower fasting insulin levels, resulting in a lower HOMA score. Most studies confirm either a positive or neutral effect of low-fat dairy products on insulin resistance parameters
Remember: don’t choose lactose-free milk. Decide for regular, and if you suffer from milk sugar intolerance better choose a good quality vegetable drink (without sugar of course :)).
10. do not smoke
Smoking worsens the sensitivity of cells to insulin. Fight for your health, try to overcome your weaknesses, now you have a new motivation to quit!
Exclude ready-made sweet snacks, rich in simple sugars
Simple sugars increase both postprandial glycaemia and insulinaemia. If you fancy something sweet, try a homemade dessert of milk and fruit, fruit and nuts, or one based on porridge or oatmeal.
12. take coffee with milk with your meal
You don’t have to give up coffee and we know this is good news for many people struggling with insulin resistance. If you like coffee with milk, include it in the energy balance of your meal. “Pure” brew can be drunk regardless of your diet, in reasonable quantities of course. If you like it sweetened, try swapping it for erythritol (it doesn’t cause an insulin surge and has 0 kcal).
13. read the labels
Don’t put products containing any kind of syrup, such as glucose or fructose syrup, in your basket. You can use the invaluable download that Amanda recently prepared with us, about here: https://www.fitatu.com/blog/en/7-tips-on-how-to-read-labels-and-not-be-fooled/
Physical activity in insulin resistance
Beyond any doubt is the question of physical activity. Every person should do it to the best of their ability. Remember that regular physical activity sensitises cells to insulin and lowers blood glucose levels.
You don’t have to do only cardio exercise to sensitise your cells to insulin, strength training will also work well for this purpose. However, it is worth focusing on aerobic exercise, as the concentration of insulin in the blood decreases with the length of training. The main recommended exercise is 30-40 minutes of moderate intensity, e.g. cycling, walking (or Nordic walking which burns about 30-50% more than a standard walk), swimming.
| Important! |
| If you are struggling with overweight/obesity then weight loss is a necessary parameter for improvement. A reduction diet will help – weight loss helps to reduce the symptoms of insulin resistance! |
You can control your body weight and your physical activity using the Fitatu application. More information about Fitatu can be found at: https://www.fitatu.com
Bibliography:
Gołąbek D.K, Regulska-IIow B, Dietary support in insulin resistance: An overview of current scientific reports, Adv Clin Exp Med. 2019;28(11):1577–1585
https://ncez.pl/choroba-a-dieta/cukrzyca-i-insulinoopornosc/aktywnosc-fizyczna-w-insulinoopornosci
https://ncez.pl/choroba-a-dieta/cukrzyca-i-insulinoopornosc/dieta-w-przebiegu-insulinoopornosci-i-zespolu-metabolicznegoSilveira JQ, Dourado GK, Cesar TB. Red-fleshed sweet orange juice improves the risk factors for metabolic syndrome. Int J Food Sci Nutr. 2015;66(7):830-836