insulin resistance diet

 What to Eat If You Have Insulin Resistance

Insulin resistance is frequently triggered by repeated blood sugar rises as a result of inadequate diet and nutrition. To cure insulin resistance, you must control blood sugar levels and keep them from rapidly rising and decreasing.

The most straightforward method to accomplish this is to avoid items that trigger blood sugar increases in the first place. Simple carbs are one of the worst offenders since they convert to glucose, or blood sugar, faster than any other food. That's why, when it comes to overcoming insulin resistance, low-carb diets are among the most highly recommended. Suggests that you eat more:

1. Vegetables: Because they're high in fiber and low in net carbohydrates, they keep blood sugar levels stable.2.Oily fish, such as salmon, albacore tuna, and herring, provide anti-inflammatory omega-3 fatty acids that can help lower inflammation linked to insulin resistance.3.Extra-virgin olive oil: Monounsaturated fats like olive oil are heart-healthy because they include antioxidants that activate insulin receptors, improving insulin sensitivity.4.Nuts and seeds: These foods decrease the release of sugar into the bloodstream after a meal because they're high in fiber and healthy fats. Insulin resistance diet suggestions

According to Clinthorne, consuming protein and healthy fats with carbohydrates decreases the release of blood sugar that would occur if you just ate carbs.

Increase your fiber intake. Aim for 25 to 38 gram

s per day, says Gina Keatley, a licensed dietitian nutritionist at Keatley Medical Nutrition Therapy.

Intermittent fasting, which burns excess blood sugar while lowering insulin levels, is a good option.

Fill half of your plate with non-starchy veggies, and the other half with an equal mix of lean protein and complex carbs, according to Malkoff-Cohen.