Insulin resistance occurs when the cells of the body do not absorb insulin properly, and this is considered one of the main indicators of the occurrence of diabetes, and the diet plays an important role in reducing insulin resistance and increasing insulin sensitivity, and in this article we will talk about the best diet for treating insulin resistance.

Diet for treating 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 is best to avoid processed foods, and to choose whole, unprocessed foods, so that your body does not prevent insulin from working properly. Exercising on a daily basis is also an important factor, as during activity the muscles absorb glucose from the bloodstream, and do not need insulin.

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

Useful foods in the treatment of insulin resistance

Some of the foods that are useful in treating insulin resistance include:

Vegetables

• broccoli Which contains a large amount of sulforaphane, which some studies have shown to help reduce the level of insulin in the blood in diabetics.
• Pepper Which contains potassium, vitamin C & E, as some studies have found that foods that contain pepper in one of its ingredients help treat insulin resistance.
• tomatoes Which is an excellent source of vitamin C and E, which contribute to the treatment of insulin resistance.

Citrus fruits

• Lemon It contains a lot of excellent nutrients that are useful in reducing insulin resistance, such as: Vitamin A & C, potassium and calcium.
• orange Which contains many benefits for diabetics as it reduces their blood sugar; Because it contains fiber, vitamin C, folic acid, potassium and antioxidants.

Some types of grains (whole grains)

• Oats Which contains high levels of soluble fiber, which helps in regulating blood sugar as well as improving digestion.
• quinoa Which contains fiber and protein, which slows down the digestion process and regulates blood sugar.
• barley It helps increase insulin sensitivity because it contains high levels of β-glucan.

High-fiber foods

• Beans They provide soluble fiber, which helps feed healthy gut bacteria, leading to improved gut health and reduced insulin resistance.
• lentils It contains soluble fiber, which helps stabilize blood sugar levels.

Protein rich foods

• Nuts that reduce the glycemic response after eating, but studies are still uncertain.
• Lean meat The high levels of amino acids found in red meat may interfere with normal blood sugar, which may promote insulin resistance.

fish

Eat fish that are high in omega-3 fatty acid.

• herring They carry many nutrients that are hard to find in other foods, such as omega-3 fatty acid and vitamin D, which may improve insulin sensitivity or reduce the incidence of diabetes.
• Sardines Which carries many beneficial nutrients for the body, such as omega-3 fatty acid, calcium and potassium, which may improve blood sugar levels.

Foods that contain antioxidants

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

1. Sweet potatoes

Many studies have indicated that it can reduce the incidence of insulin resistance and help regulate blood sugar levels for people with diabetes.

2. Unsweetened coconut water

Which contains less sugar than sweetener, and some studies have found that it may help regulate blood sugar when eating from one to two cups per day.

3. Unsweetened tea

Some types of tea contain compounds that may help improve diabetes control. In addition, tea helps maintain body moisture, which is essential for regulating blood sugar. Examples include green tea, black tea, and chamomile tea, which were found to have anti-diabetic properties.

4. Unsweetened yogurt

Where yogurt is a great choice for breakfast or a quick snack; Because it contains important nutrients, especially if it is unsweetened and in the Greek way, 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 best avoided. Because it increases blood sugar, and thus delays the treatment of insulin resistance. Examples of these foods are:

potato

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

Maize

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

Canned and processed foods

These processed foods often contain sugar and fat, plus canned foods are likely to have been processed.

Ice cream

As most of the varieties available in the market contain high levels of sugar, which may help in raising blood sugar levels quickly.

some grains (refined grains)

These grains contain less fiber than whole grains, so it is preferable to eat whole grains. Examples of refined grains are white bread and pasta.

Dairy products

Some studies have shown that consuming dairy products can lead to a decrease in insulin sensitivity and an increase in insulin resistance, so it is preferable to avoid dairy products from cows, especially milk.

fried foods

Fried foods affect blood sugar; because fat slows down the digestion process, although fried foods usually contain simple carbohydrates, but due to the slow digestion process; Your blood sugar does not rise immediately, but after a few hours.

In the end, improving the 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 follow up on everything new and maintain a healthy diet and exercise.