Nutrition for insulin resistance: what to eat and what to avoid
Insulin resistance is a condition where the body’s cells lose sensitivity to insulin, the hormone responsible for transporting glucose into cells for energy. This process can lead to increased blood sugar levels and, consequently, to the development of type 2 diabetes, cardiovascular diseases, and metabolic syndrome. One of the key tools in managing insulin resistance is a well-designed nutrition programme. This article outlines the main principles of nutrition, product recommendations, and foods to avoid.
Main principles of nutrition for insulin resistance
Balanced nutrition plays a crucial role in maintaining normal blood glucose and insulin levels. Here are some key principles to consider:
- Control of glycaemic index (GI)
Foods with a high glycaemic index (over 70) rapidly raise blood sugar levels, whereas foods with a low GI (less than 55) promote gradual glucose increases, preventing sharp insulin spikes. - Meal distribution throughout the day
It is recommended to eat 4–5 times a day in small portions. This helps avoid overeating, stabilises glucose levels, and reduces the load on the pancreas. - Balanced nutrients
A diet should include the correct balance of macronutrients: proteins, healthy fats, and carbohydrates with a low GI. Special attention should be given to fibre, which improves insulin sensitivity. - Avoiding ultra-processed foods
Processed foods rich in sugar, trans fats, and chemical additives disrupt metabolic processes and promote inflammation, worsening insulin resistance.
Foods to include in your diet
Studies conducted in the USA highlight the effectiveness of the Mediterranean diet for insulin resistance. It emphasises a high intake of vegetables, healthy fats, and quality protein sources. Here are some foods to add to your diet:
1. Non-starchy vegetables
Leafy greens, broccoli, spinach, cauliflower, courgettes, and bell peppers are excellent sources of fibre, vitamins, and antioxidants. They have a low glycaemic index and help maintain stable blood sugar levels.
2. Quality protein sources
Lean meats (chicken, turkey), fish (especially fatty types rich in omega-3, such as salmon and mackerel), eggs, tofu, and legumes (chickpeas, lentils, beans) promote satiety and normalise metabolic processes.
3. Healthy fats
Avocado, olive oil, nuts, and seeds (e.g., flax or chia) help reduce inflammation in the body and improve insulin sensitivity.
4. Whole-grain products
Buckwheat, quinoa, oats, brown rice, and whole-grain bread are excellent sources of complex carbohydrates and fibre, supporting gradual glucose increases.
5. Low GI fruits
Berries (blueberries, raspberries, strawberries), green apples, pears, and citrus fruits (oranges, grapefruits) are rich in antioxidants and fibre, which help regulate blood sugar levels.
6. Low fat dairy products
Natural yoghurt without added sugar, kefir, cottage cheese, and milk are good sources of calcium, which can positively affect metabolism.
Foods to avoid
Certain foods can exacerbate insulin resistance, so they should be limited or excluded from your diet:
1. Refined carbohydrates
Flour-based products, white bread, pastries, white rice, and pasta quickly raise blood sugar levels due to their high glycaemic index.
2. Sweets and sugary drinks
Cakes, biscuits, fizzy drinks, store-bought juices, and other products high in sugar contribute to insulin spikes and fat accumulation.
3. Trans fats
Margarine, fried foods, ready-made sauces, and snacks (chips, crackers) contain trans fats that impair insulin sensitivity and trigger inflammatory processes.
4. Alcohol
Alcoholic beverages, especially beer and sugary cocktails, can cause sharp blood sugar increases and impair liver function.
5. Processed meats
Sausages, bacon, and other processed meats often contain hidden sugars, trans fats, and preservatives that negatively affect metabolism.
Beverage recommendations
Water remains the best choice for maintaining hydration and a healthy metabolism. Green tea, rich in antioxidants, can also be included as it improves insulin sensitivity. Avoid sugary drinks and limit coffee intake to 1–2 cups a day without sugar.
If you need a personalised nutrition programme tailored to your individual needs and health condition, consult the dietitians at the Clinical Dietology Centre of Dr Bezuhla. Our specialists will help you find the best path to health and well-being!