Diet Chart For insulin resistance

Insulin, a peptide hormone produced by beta cells of the pancreatic islets, and it is considered to be the main anabolic hormone of the body. It helps in regulating the levels of blood sugar in your body. Mainly recommended to people who wish to lose weight or are on the verge of being affected by Diabetes.

The insulin resistant diet includes:

1. Grains: One must consume at least two meals that consist of whole grain bread.
2. Fruits and vegetables: Fruits contain natural sugars called as fructose which is healthier as compared to refined sugars.
3. Protein: Choosing lean proteins like fish, chicken, eggs, etc causes a reduction in consumption of saturated fats.
4. Beans and legumes: Beans and legumes are high in fibre which means they increase the blood sugar levels slowly which regulates the insulin levels.
5. Healthy fats: These include unsaturated fats which are slower to digest and provide essential fatty acids. Nuts, seeds, avocados and olives are recommended.
6. Dairy Products: Milk, yoghurt and other dairy product contain high calcium and protein.
7. Calories: When trying to lose weight, one must consume lesser calories which forces the body to burn fats.
8. Along with the diet, one must exercise regularly to reduce the excess body fat and reduce the chances of onset of diabetes.

1. Grains - white rice, pasta, flour, white bread, cookies, cakes, muffins has to be avoided as they have high glycemic index which may increase your blood glucose levels.
2. Protein - red meat (beef, pork, lamb), fried, high-sodium meats, poultry with skin, deep-fried fish, processed meats like bacon- high in saturated fat and sodium which may cause other co-morbidities such as heart disease and hypertension.
3. Dairy - whole milk, full-fat yogurt, full-fat cottage cheese, full-fat sour cream, ice cream- high in saturated fat.
4. Fruits & Vegetables - dried fruit, fruit drinks, fruit juice drinks, pickles, canned fruits with sugar syrup, regular jam, jelly, and preserves- high glycemic index which may increase your blood glucose levels.
5. Fats and Sugars - butter, pastries, mayonnaise, french fries, potato chips, doughnuts, cakes and cookies- high in saturated fat and high glycemic index.

Do's:

1. Do eat Vegetables such as Spinach, tomatoes, cucumbers, broccoli, brussels sprouts, cauliflower, and asparagus. They’re packed with nutrients and low in carbohydrates, which your body quickly breaks down into glucose.
2. Do eat whole-wheat bread and pasta, brown rice, and oats. Whole-grain starches give you more vitamins, minerals, and fiber than white or refined versions. They’re also less likely to lead to rapid spikes in blood sugar.
3. Do eat small servings of peaches, apples, oranges, berries, kiwi, and other fruits. Fruit is a low-calorie, high-fiber, nutrient-rich source of carbohydrates.
4. Do eat skinless poultry, fish, tofu, beans, and lean cuts of red meat.
5. Do eat unflavored and low-fat yogurt, milk, and cheese. Low-fat dairy gives you protein, calcium, vitamins, and minerals in every serving.

Don'ts:

1. Fried and breaded vegetables – they add extra calories, carbs, and fat.
2. White bread, chips, and pastries, which quickly increase blood sugar.
3. Jellies and fruit juices with added sugar.
4. Full-fat dairy products. They come with extra calories and saturated fat, which raises LDL or “bad” cholesterol.
5. Remember diabetes increases your risk of heart disease.
6. Fatty cuts of meat and processed meat, like sausages and hot dogs.

1. Cereals: Brown rice, Oat meal, Broken wheat, Ragi, Quinoa.
2. Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans.
3. Vegetables: All gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables.
4. Fruits: Melons, apple, pine apple, papaya, citrus fruits, guava, berries etc.,
5. Milk and Milk products: Skim milk, Paneer, Cottage Cheese, Yoghurt.
6. Meat, Fish and Egg: Lean Meat, Skin out chicken, Tuna, Salmon, mackerel and sardines, egg white.
7. Oil:
   1. 5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil
   2. Sugar: 2 Tsp/ day.
   3. Other beverages: Green tea.