Insulin resistance occurs when the body’s cells do not absorb insulin correctly. Insulin resistance can lead to a variety of issues, including chronically high blood sugar levels and cell damage in the eyes, limbs, muscles, and organs. Insulin resistance is frequently diagnosed as prediabetes, which can progress to type 2 diabetes. People who are insulin resistant may require further testing to ensure that they do not acquire type 2 diabetes. Certain dietary and lifestyle decisions might raise the risk of insulin resistance. Dietary adjustments for insulin management can enhance insulin sensitivity, decrease insulin resistance, and lower the risk of developing type 2 diabetes.
What to Eat
Certain minerals, such as magnesium, calcium, fiber, and potassium, are commonly deficient in Western diets. These nutrients are necessary for blood sugar regulation. People who have insulin resistance should eat meals high in these nutrients. People with insulin resistance can consume from any food category. However, it is critical to understand which meals raise blood sugar levels and which promote insulin sensitivity. The foods listed below assist to improve insulin sensitivity and lower the chance of acquiring diabetes in general:
- Unsweetened yogurt
- Unsweetened tea
- Water
- Sweet potatoes
- Berries
- Salmon
- Legumes
- Whole grains
- Tomatoes
- Dark leafy greens
What to Avoid
Certain foods are more likely to cause blood sugar levels to rise. Consuming high-sugar meals on a regular basis might tax the body’s capacity to create adequate insulin. It may also impair cells’ capacity to absorb sugar. If the cells get saturated with too much blood sugar, they will respond to insulin less. When this occurs, the glucose lingers in the circulation, leading to the health concerns associated with persistently high blood sugar levels, such as limb injury or kidney damage. Avoiding the following foods can help control blood sugar levels:
- Chocolate
- Fried foods
- Dairy
- Refined grains
- Sugary sweets
- Processed snacks
- Starchy vegetables
- Alcohol
- Sweetened beverages
Mediterranean Diet
Following a strict eating plan, such as the Mediterranean diet, can help to increase insulin sensitivity. The Mediterranean diet focuses on seasonal, plant-based cuisine, fruit for dessert, and olive oil as the major source of fat. This diet includes nuts, legumes, poultry, and fish as key protein sources, as well as dairy products in moderation. Mediterranean dieters also restrict their consumption of red meat and drink a little wine with their meals.
Glycemic Index
Consuming meals with a low glycemic index and load is one of the simplest strategies to combat insulin resistance. Carbohydrates with a high glycemic index and load can produce blood sugar rises and increase the body’s need for insulin. For optimal blood sugar regulation, both glycemic index and load must be considered.
Our Retirement Community Can Help with Insulin Management
Our progressive community offers three types of living options: active independent living, assisted living, and Memory Care. Our skilled professionals will be able to provide assistance with insulin management, medication management, and more, 24 hours a day. Our on-site Executive Director also leads a team of expert health and wellness professionals that offer personalized treatment plans to help you live happier and healthier lives. Contact us for more information!
