Diet in Hyperinsulinemia (Indian Diet Plan For high insulin)

List of foods to eat in Hyperinsulinemia:

• High fiber foods like lentils, oatmeal, lentils, almonds, beans. Aim at having more than fifty grams of fiber per day as it can help balance the levels of blood sugar.

• Non- starchy vegetables that include dark leafy vegetables, peppers and broccoli are low in calories and carbohydrates whereas starchy vegetables such as corn, peas, and potatoes have high carbohydrate content so it is best to limit their consumption.

• Citrus fruits like limes, oranges, and lemons are packed with fiber, minerals, and vitamins that increase insulin sensitivity.

• Whole grains like barley, quinoa, and oats instead of refined grains can be beneficial in the improvement of insulin sensitivity.

• Low GI foods such as sweet potatoes, carrots, lentils, kidney beans get digested and absorbed quickly and hence enhance the insulin resistance.

• Stick with lean proteins that do not contain fat. Lean proteins like skinless chicken, seafood and eggs can give you an adequate amount of proteins.

• Low-fat dairy like plain yogurt, milk can give you a good dose of protein, calcium and also help in lowering the insulin resistance.

List of foods to avoid in Hyperinsulinemia:

There are certain foods that can raise blood sugar and need to be avoided. Limiting the intake of the following foods can help achieve a moderate level of blood sugar-

• Sugar loaded beverages that include canned fruit juices, iced teas, fountain drinks, and soda can lead to weight gain.

• Overconsumption of alcohol, grain and beer alcohol in particular.

• Refined flour and grains like rice, white bread, pasta that are low in fiber.

• Foods containing a high proportion of saturated fats in foods like butter, red meat, chocolate can increase insulin resistance.

• Deep-fried foods and processed foods that make use of vanaspati, margarine and non- dairy cream. These foods contain added salt, fat, and sugar.

The foods listed above can be had occasionally but the key here is to eat these foods in moderation and substitute healthier options as much as possible.

Mediterranean diet and Hyperinsulinemia:

By following a plant-based, high- fiber diet that includes less added sugars it is possible to achieve a steady improvement in insulin sensitivity. One such diet is the Mediterranean diet.

• It involves the consumption of an abundance of plant-based foods and lots of seasonal vegetables.
• It involves legumes, whole grains, nuts that are grown locally as well as minimally processed.
• This diet also advocates having fruits as desserts.
• The main fat source is olive oil.
• Consume low to moderate amounts of poultry.
• Fish and dairy products are consumed in moderation.

Mediterranean eaters may also consume small amounts of red meat along with a little wine but not frequently. This diet has been shown to greatly minimize the risk of diabetes, heart disease, and even certain cancers. There are other diet plans that are beneficial to improve insulin resistance like the ketogenic diet and the DASH diet. These diet work excellent when combined with other lifestyle practices like regular physical activity, adequate sleep and stress management.

Know more about these diets individually and see sample diet plans:

• The Indian version of the Mediterranean diet plan.
• Ketogenic diet plan sample Indian menu.
• Ketogenic diet plan for diabetics. 
• The DASH diet plan sample menu.
• Intermittent fasting diet plan for diabetics.

Indian Diet Plan For Hyperinsulinemia:

Here is a sample Indian diet plan for Hyperinsulinemia that will help you in eating right.

Early morning:

1 glass bottle gourd or lauki juice with lemon juice and a pinch of cinnamon powder

OR 1 cup cinnamon tea.

Breakfast:

1 veg stuffed paratha OR

Vegetable uttapam OR

Vegetable daliya upama  OR

2 eggs in any form OR

Veg oats upama

Mid-morning:

1 sweet potato OR

150 gms papaya / 1 tsp chia seeds in lemon water  / 1 tsp basil seeds in lemon water / 1 tsp roasted flax seeds

Lunch:

1 missi roti/ jowar roti/chapati

+

1 cup palak paneer sabzi/ drumstick leaves sabji / methi leaves sabji / parval ki sabji

+

Rajma /chole curry – 1 bowl Or Fish / chicken – 100 gms

+

1 glass chaas with flax seed and jeera powder

Mid- evening:

1 cup sprout chat/ Methi crispies / Methi khakhra -1

Dinner:

1 bowl moong dal khichdi with 1 cup kadhi

OR

Bottle gourd sabzi with 2 phulkas + cabbage salad

OR

Mixed millet khichadi + Kadhi / sambar / rasam

OR

cooked quinoa salad with veggies

Bedtime:

1 glass warm water with lemon juice and 1 tsp chia seeds/basil seeds