Diet with insulin resistance. What not to eat? After these products, the glucose level rises the fastest

Insulin resistance is not a disease, but a metabolic disorder that reduces the body’s sensitivity to insulin. People with genetic predispositions often struggle with it, who additionally have an unhealthy diet and low physical activity. Insulin resistance increases pre-diabetes and diabetes by keeping blood sugar levels high. Therefore, it is worth avoiding certain products in the daily diet that cause rapid insulin spikes. First of all, however, you should contact a doctor or nutritionist who will properly diagnose and guide us.

Insulin resistance diet. What not to eat and what to pay attention to?

By choosing the right foods, you can reduce insulin resistance and help control your blood sugar levels. Foods that rapidly increase blood sugar levels are referred to as high glycemic index foods or high GI foods. Glucose has a glycemic index of 100. Products with a glycemic index above 70 are considered high GI, between 55 and 70 are medium glycemic index products, and those with less than 50 are low GI products.

For products with a high glycemic index, we can, for example:

• dried dates,
• wheat bread,
• watermelon,
• ripe bananas,
• boiled pumpkin,
• cornflakes,
• potato flour,
• white rice.

What to eat on an insulin resistant diet? The American Diabetes Association recommends these products

stated that there is no one-size-fits-all diet to control insulin resistance. Instead, he recommends personalized nutrition. They also published some general guidelines for people with insulin resistance:

• Increase your fiber intake by eating more whole grains.
• Eat foods that provide polyunsaturated or “good” fats.
• Focus on non-starchy vegetables. Less potatoes, more green leafy vegetables.
• Choose whole foods over processed or junk foods.

Consuming a combination of the foods listed below can help you control your weight and reduce the risk of insulin resistance. These foods release energy slowly and can keep you feeling full for longer. Also, talk to your doctor or dietitian about what diet they recommend to manage insulin resistance.

• non-starchy vegetables, e.g. kale, cabbage, spinach, cauliflower, Brussels sprouts, broccoli, tomatoes, asparagus, green beans, carrots and peppers,
• fruits, e.g. oranges, melons, grapes, apples, blueberries and strawberries,
• lean protein and poultry,
• whole grains, e.g. oats, wheat, cornmeal, barley, brown rice, quinoa, bulgur,
• low-fat dairy products, e.g. milk, yogurt, kefir, buttermilk or low-fat cottage cheese.
• beans and legumes, e.g. black beans, chickpeas and green lentils,
• nuts and seeds,
• oily cold water fish such as trout, mackerel, tuna, herring and sardines.