Insulin resistance is the insensibility of insulin action between cells and glucose so that insulin and glucose level increases in the blood.
A diet containing low glycemic meals controls blood sugar and improves insulin action.
Here is the most effective diet for Insulin resistance, PCOD, Obesity, and Diabetes Mellitus to overcome and achieve a healthy lifestyle.
.jpg "diet for insulin resistance")
Signs of Insulin Resistance
- Dark pigmentation around the neck, axilla, and groin.
- Skin tag.
- Waist size more than 35-inch female.
- FBS- more than 100 mg/dl.
- Blood Pressure more than 130/90 mm of hg.
- High triglyceride and low HDL levels.
Diet for Insulin Resistance
Step 1 Avoid a carbohydrate diet.
It is healthful to avoid a high carbohydrate diet to improve insulin sensitivity. High levels of carbohydrates that can cause an increase in blood sugar are:
- Rice,
- Sweets
- Jaggery
- Ice cream
- Chocolate
- Cold drinks
- Bakery product
- processed packed
- Junk foods
Step 2 High protein diet.
Adding more protein to each meal stabilizes blood sugar and improves insulin resistance. Choose protein-rich food are:
- Egg white
- Paneer
- Milk
- Curd
- Buttermilk
- Nuts
- Tofu
- Dal
- Chana
- Oats
- seeds
- Fish
Step 3 High fiber diet.
High fiber diet increases the bulk of food, controls blood sugar levels, and improves insulin sensitivity food is a good source of fiber food.
Fruits- Apple
- Pear
- Guava
- Orange
- Papaya
- Capsicum
- Beans
- fenugreek leaves
- Corn
- Cucumbers
- Tomato
- Onion
- Green vegetables
Step 4 Good fat diet
Good Fat food is rich in essential fatty acids, vitamins, and mineral that helps in good health to manage insulin resistance are:
- Olive oil
- coconut oil
- cheese
- ghee
- Tofu
- Yogurt
- Egg Yellow
- dark chocolate
It is healthful to consume such good fat in moderate quantity helps for improving insulin resistance.
Incorporating Low carbohydrates, high protein, rich fiber, and healthy fat diet can improve insulin sensitivity, control glucose levels,
A diet rich in insulin sensitivity can help natural way of weight loss, control blood sugar levels, and reverse polycystic ovary syndrome (PCOD).
Intake of low in carbohydrates can reduce blood sugar levels, thereby helping to regulate glucose levels and improve insulin sensitivity.
Protein is essential for building and repairing tissues and can help promote satiety, which may help in weight loss.
Fiber food helps with digestion, fullness, and regulating blood sugar levels.
Healthy fat food provides essential nutrients and helps to improve insulin sensitivity.
It is important to note that PCOD is a complex condition, and dietary changes alone may not completely reverse it. It needs to include professional health monitoring, with a diet containing a low carbohydrate, high protein, fiber, and good fat diet that can reverse PCOD and improve insulin sensitivity.
Conclusion
A diet free from carbohydrate, rich in proteins and fibers, good fat food will improve insulin sensitivity and helps to control glucose level, weight loss, and PCOD reversal.
