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What is a good diet for someone who is insulin resistant?

Dana Friedman, RD
Nutrition & Dietetics
A good starting point for someone who is insulin resistant is to try to limit what we would call concentrated sweets. That would include items that contain sugar like regularly sweetened sodas, cakes, cookies, pies, brownies and ice cream (to name a few). Your goal should also be to try to increase the amount of healthy carbohydrates that you are eating and to include whole grain products and fresh fruits and vegetables. Another great thing is to work on your portion control of carbohydrate-containing foods. .
Insulin resistance, in which the body produces insulin but does not use it efficiently, can set the stage for type 2 diabetes. Many people with insulin resistance have other conditions that increase their diabetes risk, including excess weight around the middle. Fortunately, diet, along with physical exercise, can help prevent people with insulin resistance from getting diabetes.

The main diet goal is to lose weight. Often losing 5% to 7% of your body weight if you are overweight or obese can greatly reduce the risk of developing diabetes. You may want to try the same kind of diet that is recommended for blood sugar control for people who already have diabetes. Divide a plate in half and then divide one half again into quarters. Fill the largest section with non-starchy vegetables such as spinach, broccoli and salsa. Fill one smaller section with starchy foods such as whole grains, beans or potatoes. In the third section, put a small amount of lean meat, seafood, tofu, eggs or cheese. Have a cup of low-fat milk. Finally, top your meal off with a piece of fruit, or 1/2 cup of fruit salad. This is a healthy dietary pattern for anyone.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.