A diet to prevent insulin resistance: Choose cinnamon, berries, wholegrain and fish

As research in this field continues to evolve, new insights may emerge, leading to more effective dietary strategies for managing insulin resistance. Nevertheless, incorporating these foods into your diet can be a significant step towards better metabolic health and overall well-being, says Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals

Combating insulin resistance is crucial (Source: Getty Images/Thinkstock)

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Food is broken down into glucose, which triggers the release of insulin. This hormone helps the glucose enter the cells of your body and organs. But what if you are eating way too much sugar that outpaces the capacity of the insulin for its absorption? There will be too much glucose in your bloodstream and the insulin won’t work as it should — that’s when insulin resistance can occur. If insulin is not efficient enough, your blood sugar will remain high, ultimately causing pre-diabetes and then Type 2 diabetes. There may not be any test for insulin resistance but high blood sugar, high triglycerides, elevated levels of low density lipoprotein (LDL) or bad cholesterol and low levels of high density lipoprotein (HDL) or good cholesterol are good enough markers.

Here’s what to keep in mind (Designed by Abhishek Mitra)

While medication and lifestyle changes play a crucial role in managing insulin resistance, the impact of dietary choices cannot be overstated. So let us explore various foods that can counter insulin resistance from a medical perspective.

Non-Starchy Vegetables

Non-starchy vegetables, such as leafy greens, broccoli, cauliflower and bell peppers, are rich in essential vitamins, minerals and dietary fibre. Consuming these low-calorie, nutrient-dense foods can help control blood sugar levels and improve insulin sensitivity. The fibre content aids in slowing down the absorption of glucose, reducing the post-meal blood sugar spikes that contribute to insulin resistance.

Berries

Berries, such as blueberries, strawberries, and raspberries are excellent choices for individuals seeking to combat insulin resistance. These colourful fruits are loaded with antioxidants and polyphenols, which have been shown to enhance insulin sensitivity and reduce inflammation. Furthermore, their natural sweetness can be a healthier alternative to refined sugars in various recipes.

Fatty Fish

Fatty fish like salmon, mackerel and sardines are rich sources of Omega-3 fatty acids, which are beneficial for reducing insulin resistance. These healthy fats help decrease inflammation and improve insulin signalling in cells. Incorporating fatty fish into the diet can also promote heart health and overall well-being.

Whole Grains

Whole grains, such as oats, quinoa, and brown rice, are unrefined carbohydrates that contain more fibre and nutrients than their refined counterparts. The fibre content in whole grains slows down digestion and glucose absorption, resulting in more stable blood sugar levels. Replacing refined grains with whole grains may improve insulin sensitivity and reduce the risk of Type 2 diabetes.

Nuts and Seeds

Nuts and seeds, like almonds, walnuts, chia seeds, and flaxseeds, are excellent sources of healthy fats, protein and fibre. Including these in the diet can promote satiety and prevent excessive carbohydrate consumption, thus aiding in managing insulin resistance. Moreover, their nutrient profile supports heart health and helps maintain stable blood sugar levels.

Legumes

Legumes, such as lentils, chickpeas, and black beans, are rich in complex carbohydrates, fibre and plant-based protein. The combination of fibre and protein slows down the digestion of carbohydrates, reducing the impact on blood sugar levels. Regular consumption of legumes has been associated with improved insulin sensitivity and a decreased risk of developing Type 2 diabetes.

Cinnamon

Cinnamon is a flavourful spice that has demonstrated potential in enhancing insulin sensitivity. Studies have suggested that cinnamon may mimic insulin’s action and help glucose enter cells more effectively. Incorporating cinnamon into the diet, either by sprinkling it on various dishes or using it in teas, could be a simple yet impactful addition for individuals with insulin resistance.

Combating insulin resistance is crucial for maintaining overall health and reducing the risk of developing Type 2 diabetes. While these foods can support insulin sensitivity, it’s essential to remember that a balanced diet, regular physical activity, and maintaining a healthy weight are fundamental for managing insulin resistance effectively. Additionally, individuals with insulin resistance should consult healthcare professionals or registered dietitians to create personalized dietary plans that suit their specific needs and medical conditions.

As research in this field continues to evolve, new insights may emerge, leading to more effective dietary strategies for managing insulin resistance. Nevertheless, incorporating these foods into your diet can be a significant step towards better metabolic health and overall well-being. Usually, the easiest way to maintain dietary balance and spread would be to have three meals a day with one or two high-protein, fibre rich snacks or fruits thrown in between to keep your blood sugar stable. Skipping meals can lead to overeating after a long gap, which slows you down and can lead to sugar spikes. Eating at regular intervals keeps you fuller longer and automatically leads to portion control too. This is sustainable and customisable too.

DIET TO PREVENT INSULIN RESISTANCE

1) Choose non-starchy vegetables, such as leafy greens, broccoli, cauliflower and bell peppers, which are rich in essential vitamins, minerals and dietary fibre.

2) Among fruits, go for berries, such as blueberries, strawberries and raspberries.

3) Go for complex carbohydrates, wholegrains and legumes.

4) Snack on nuts, seeds and low glycemic index fruits.