Physical activity and an insulin resistance diet is the only way to control sugar levels. Insulin diabetes is also known as Pre-diabetic which further leads to diabetes. This can be treatable so you must take care of your health with control diet, physical activity, and regular blood sugar level checks.
Insulin is a hormone that creates in Pancreas which helps maintain sugar levels. Cells get energized when insulin transfers the sugar from the blood to cells.
What is insulin resistance?
Insulin is a hormone that comes from the pancreas which controls sugar levels in our bodies. When our cells become resistant to insulin, they don’t respond as effectively to its signals. As a result, sugar levels in the blood increase because the cells can’t properly absorb and utilize the sugar.
To compensate for this resistance, the pancreas tries to produce more insulin. It does its best to meet the body’s needs and reduce sugar levels.
However, there is a limit to how much insulin the pancreas can produce. When the demand for insulin surpasses its capacity, it can lead to diabetes.
Research indicates that about one in three people in the USA have some level of insulin resistance, which puts them at risk of developing type 2 diabetes over time.
In simpler terms, when cells don’t respond well to insulin, sugar levels increase, and the pancreas works harder to produce more insulin. But if the pancreas can’t keep up with the body’s needs, it can result in diabetes.
insulin resistance diet
In inulin resistance diet there are four factors that mostly balance the sugar level
- Choose low-glycemic index food and check low glycemic load
- Balanced Micronutrients
- Plenty of water
- A proper portion of food.
Glycemic shows how easily glucose(sugar) can be absorbed in the blood. High glycemic index food increases the sugar level rapidly. Always try to add food having below 50 Glycemic indexes with the right proportion.
It does not mean you can eat as much as Low Glycemic Index food. These foods come under an Insulin resistance diet.
Glycemic load – It tells about your food proportion.
Glycemic Load = (Glycemic Index value × Carbohydrate according to weight in percentage) / 100
Example – When you eat100 grams of White rice its glycemic load will be
- GI of white rice is about 72
- carbohydrate value according to weight – 28 in 100gm
- Glycemic load – (72*28)/100 = 20.16
Here 100 grams of white rice is a higher Glycemic load, Which increases the sugar level.
Parameters for Glycemic Load for food proportion. you must check your food Glycemic load to prepare a proper insulin-resistance diet.
- 0-10 – Low
- 11-19 – Medium
- 20 or above – High
Breakfast food for diabetes patient
We discuss the most common food that is used in the morning
| Food Name | Approx. Glycemic Index value (0-100) Must choose which are below 50 | Approx. Glycemic load value(0-20) Must be below 19 |
| Upama(Semolina Porridge) | 59 | 17 |
| Poha(Flattened rice) | 76 | 17 |
| Idli (Steamed rice) | 85 | 9 |
| Dosa (Fermented Rice) | 61 | 17 |
| Bread (White or whole wheat) | 75-80 | 10-15 |
| Paratha (Stuffed flatbread) | 67 | 22 |
| Chapati | 52 | 10 |
| Dhokla (Steamed fermented chickpea snack) | 33 | 10 |
| Uttapam (Fermented rice and lentil pancake) | 77 | 22 |
| Rava (Semolina) dosa | 78 | 26 |
| Ragi (Millet) | 50 | 12 |
| Moong dal pancake( Mung bean pancake) | 48 | 8 |
| Vegetable upma | 53 | 14 |
| Besan Pancake(Gram flour pancake) | 33 | 8 |
| Daliya (Cracked wheat porridge) | 55 | 11 |
| Plain Yogurt | 11 | 2 |
| Eggs | 0 | 0 |
| Avocado | 15 | 1 |
| Peanut Butter (Unsweetened) | 14 | 2 |
| Whole grain Cereal (bran flakes) | 55 | 17 |
| Pancakes | 67 | 24 |
| English Muffins | 45 | 14 |
| Granola | 55 | 21 |
| cornflakes (unsweetened) | 93 | 23 |
| Scrambles eggs | 0 | 0 |
| cottge cheese | 10 | cottage cheese |
| Almond butter | 0 | 0 |
Fruits
These are the list of common fruit with their GI value and GL value for 100 grams.
- Most important- Low GI value fruit or Food does not tell you can do as much as possible. You have to control the proportion which helps to manage Glycemic Load value.
| Fruits | Approx. Glycemic Index value (0-100) (100gm) Must choose which are below 50 | Approx. Glycemic load value(0-20)(100gm) Must be below 19 |
| Gauva | 12 | 2 |
| Papaya | 58 | 5 |
| Pomegranate | 53 | 9 |
| Watermellon | 72 | 4 |
| Kiwi | 53 | 4 |
| Muskmelon | 64 | 4 |
| Pear | 38 | 4 |
| Cherries | 22 | 3 |
| Blackberries | 25 | 4 |
| Peaches | 42 | 5 |
| Plums | 24 | 3 |
| Grapefruit | 25 | 3 |
| Mango | 51 | 8 |
| Banana | 51 | 12 |
| Apple | 39 | 6 |
| Orange | 43 | 5 |
Insulin resistance diet for Lunch and Dinner
Most intake elements for Lunch and dinner are cereals and whole grains with some salad and vegetables. Here is the list of food with their GI and GL value of 100-gram weight.
| General Food for Lunch | Approx. Glycemic Index value (0-100) (100gm) Must choose which are below 50 | Approx. Glycemic load value(0-20) (100 gm) Must be below 19 |
| Grilled chicken | 0 | 0 |
| Baked Salmon | 0 | 0 |
| Steamed Broccoli | 10 | 1 |
| Brown rice | 50 | 17 |
| Sweet potato | 70 | 22 |
| Caesar Salad (Without Croutons) | 0 | 0 |
| DAL | 10 | 3 |
| Roti (Wheat) | 62 | 17 |
| Vegetable Biriyani (Basmati rice) | 58 | 26 |
| Palak Panner | 15 | 3 |
| Lentin soup | 29 | 5 |
| Roasted turkey breast | 0 | 0 |
| Channa massala | 33 | 9 |
| Tandori chicken | 0 | 0 |
| Sweet Corn | 60 | 20 |
| Rajma | 24 | 6 |
| Panner tikka (Grilled cottage cheese skewers) | 19 | 2 |
whole grains that come under insulin resistance diet
List of whole grains in insulin resistance diet
| Grains | Approx. Glycemic Index value (0-100) (100gm) Must choose which are below 50 | Approx. Glycemic load value(0-20) (100 gm) Must be below 19 |
| Brown rice | 50 | 17 |
| Whole wheat flour(ATTA) | 62 | 30 |
| Oats | 55 | 13 |
| Ragi(Finger Millet) | 71 | 14 |
| Sorghum (Jowar) | 62 | 23 |
| Pearl Millet | 67 | 12 |
| Quinoa | 53 | 13 |
| Barley | 28 | 12 |
| Buckwheat | 54 | 10 |
| Whole wheat pasta | 37 | 13 |
| Peart Millet (Bajara) | 67 | 12 |
| Cornmeal (Maize) | 52 | 19 |
| Farro | 45 | 18 |
| Sattu (Roasted gram flour) | 44 | 9 |
| Chickpea flour (Besan) | 34 | 10 |
| Sprouted grain flour | very low | very low |
| Pearl Barley (Jau) | 28 | 12 |
What is the best way to cook for a diabetic?
There is a certain way to cook where you can maintain the protein and starch, in such a way that it can not be easily digestible. The more you cook starch will melt and it increases the sugar level.
- Always cook food 60 to 70 percent.
- Don’t eat ripen fruit. The fruit must be slightly ripened.
- Try roasted or broiled food rather than fried.
- Use less oil.
- Try to eat chicken without skin and cut extra fat.
- Eat whole grain.
- Try to avoid Added sugar from your daily life
These are the factors that help to prepare an insulin resistance diet.
Conclusion
An insulin resistance diet focuses on managing blood sugar levels and improving insulin sensitivity in individuals. The key principles of this diet include consuming whole foods such as fruits, vegetables, lean proteins, and whole grains while minimizing added sugars, processed ingredients, and unhealthy fats.
Portion control, balanced meals, and a combination of carbohydrates, protein, and healthy fats help stabilize blood sugar levels. Including fiber-rich foods, limiting added sugars and processed foods, and incorporating healthy fats can enhance insulin sensitivity.
Regular meals and snacks throughout the day are important for maintaining consistent blood sugar levels. Consulting with a registered dietitian or healthcare professional is recommended to receive personalized recommendations based on individual needs.
This is a condition where you can reverse your diabetes. It takes time but you can reverse this condition by physical workout and by consuming a balanced insulin resistance diet.
