If you have insulin resistance, you may be able to reduce or even reverse the condition by making healthy lifestyle changes, such as exercising regularly and eating a healthy diet. Insulin resistance occurs when your body’s cells don’t respond well to insulin. Insulin is made by the pancreas and helps move glucose from your blood into your cells, where it’s used for energy. If you have insulin resistance, your pancreas has to make more insulin to help maintain normal blood sugar levels.
5 Food Groups That Reduce Insulin Resistance
1. Complex carbohydrates
These foods are high in fiber and nutrients, so to make sure they’re whole grains, look at the product label, Hoskins says. The first ingredient should start with the ทางเข้า ufabet word “whole,” such as whole wheat or whole oats.
- Whole wheat
- oat
- brown rice
- Quinoa
- Whole wheat bread
- Whole Wheat Pasta
- barley
- Millet
- Bulgar wheat
- Buckwheat
- Rye
- Whole corn kernels
2. Lean protein
Lean protein is a protein that provides energy and is low in fat, which is important for weight management and overall health. Lean protein helps you feel fuller longer and also helps build and repair muscle.
- Lean red meat: Choose lean cuts of meat, such as sirloin or tenderloin.
- Chicken: Both breast and thigh meat (if skinless)
- Fish: such as salmon, tuna, and trout.
- Legumes: such as soybeans, lentils, and other beans.
- Seeds: such as chia seeds, flax seeds, and pumpkin seeds.
- Peanut butter: Especially peanut butter made from peanuts or almonds.
3. Fruit
All fruits are rich in fiber and nutrients, but some are higher in sugar than others, such as grapes and bananas. So if you’re looking to eat a lot, know that you can eat about half a banana in one cup of berries, which has a similar amount of sugar, says Hoskins. That’s why some lower-carb fruits include:
- Watermelon and peaches
- Oranges and pineapples
- Berries such as raspberries, strawberries and blueberries
4. Vegetables
While vegetables are always a good choice, it’s important to note that some vegetables, such as potatoes and sweet potatoes, are more starchy than others and provide more carbohydrates than other zero- or low-carb vegetables, including:
- Broccoli
- Dark green leafy vegetables such as spinach and kale
- tomato
- bitter
- cucumber
- carrot
5. Dairy and fat products are good for your health.
This group of foods is a good source of protein and also contains good fats that the body needs, which will help you feel full longer and help with weight control.
- Peanut butter: Peanut butter, especially made from peanuts or almonds, is a good source of protein and fat.
- High-protein, low-carb yogurt: such as Greek yogurt
- Cheese: Choose low-fat or medium-fat.
- Nuts: such as almonds, walnuts, cashews
- Boiled eggs: A high-quality source of protein.