Insulin Resistance Diet Plan (Indian Menu)

Suffering from Insulin Resistance? Insulin Resistance Diet Plan (Indian Menu) Follow this Indian diet to manage your hormones… Hormones play a vital role in human metabolism. Any imbalance in hormones can lead to severe health implications. Insulin resistance is one such hormonal disorder that affects lakhs of people silently. So what exactly is insulin resistance?

What is Insulin Resistance?

We are aware of the insulin hormone, that regulates our blood glucose levels. Once you ingest carbohydrates, these carbohydrates get converted into glucose and circulate in the body. The cells depend upon glucose for energy and fuel. When the blood glucose levels rise, the body releases insulin from the pancreas.

Insulin helps to transport glucose from the blood into the body cells. But in insulin resistance, the insulin receptors on the cells are resistant to the insulin action. High blood glucose in the blood leads to the further release of insulin in the body. This not only increases the blood sugar level but also increases insulin levels in the body. So now you have an excess of both blood sugar as well as insulin in your body.

What causes this Insulin Resistance?

• Obesity and excess abdominal fat are directly proportional to insulin resistance
• High serum cholesterol will have high circulatory cholesterol in the blood
• Physical inactivity leads to excess weight, high cholesterol levels, as well as reduced utilization of circulatory glucose
• A faulty diet that comprises high refined sugars, high fatty foods, desserts, and deep-fried foods
• Hereditary Diabetes which means a family history of diabetes can cause Insulin resistance

Symptoms of Insulin Resistance

• Slightly raised fasting blood sugars
• Dark skin patches called acanthosis nigricans mainly around the neck, and joint folds

Insulin resistance predisposes an individual to pre-diabetes. If this condition is not taken care of at right time, it might cause Diabetes Mellitus.

What is Pre-Diabetes?

Pre-diabetes is high levels of blood sugars that are beyond normal ranges but not as high to conclude them as diabetes. If you are prediabetic correct eating habits will help.

Insulin Resistance Treatment

• Medication: In extreme cases, medicine can be used to improve insulin sensitivity. Most of the time, metformin is prescribed to achieve the goal of weight loss and improve insulin resistance.
• Exercise: Exercises regime to reduce excess weight, and improve lipid profile is necessary. A cardio workout helps to reduce cholesterol, and triglycerides and manage excess blood glucose. Cardio exercises also help to increase serum HDL.
• Diet: A balanced diet that helps to lose weight, improve blood cholesterol, and reduce circulating blood sugars is recommended.

Insulin Resistance Diet Plan (Indian Menu)

Food list for Insulin Resistance

• Cereals

Consume cereals with low GI so they can prevent any sudden glucose spike in the blood. Eventually, there will be lower insulin secretion. Complex carbohydrates are high in fiber. High fiber content keeps you full for a long, prevents sudden sugar spikes in your blood, and prevents overeating in the next meal. Include whole wheat, millets like bajra, nachni, and jowar, quinoa, oats, and fortified cereals.

• Pulses

Pulses are high in proteins. Proteins help to control the release of glucose in the body. The proteins need a high metabolic rate for digestion, thus there is more energy burned, which in turn helps to lose weight. Consume whole pulses, dals, sprouts, and soy and its products.

• Nuts and seeds

Nuts and seeds are high in omega-3 fatty acids. Omega 3 fatty acids help to reduce the inflammation caused by obesity. Omega 3 fatty acids help to lower LDL cholesterol and increase HDL HDL cholesterol. Nuts are rich in selenium and chromium which reduces the resistance of the cell walls to insulin. Include almonds, walnuts, dates, flaxseeds, chia seeds, methi seeds, and pumpkin seeds.

• Milk and its products

Milk and its products are rich in proteins, vitamins, and minerals that help to reduce the body’s inflammation caused by obesity. Milk has a balanced amount of proteins and carbohydrates that help in the slow release of carbohydrates from milk.

• Poultry and fish

Poultry and fish are high in proteins. Proteins slow down the release of glucose from the stomach and prevent insulin spikes in the blood. Omega – 3 rich fishes reduce the body’s inflammation, lowers LDL, and total cholesterol, and increase HDL cholesterol. Eggs are rich in vitamins and minerals that help to reduce insulin resistance.

• Vegetables

Vegetables are high in fiber, vitamins, and minerals. Fiber helps to keep you full for a long, controls blood sugars, reduces cholesterol, and helps to reduce weight. Include 3 – 4 servings of antioxidant-rich colorful vegetables in your daily diet to reduce the inflammation in the body.

• Fruits

Fruits have natural sugars. They are rich in fiber that helps to control the glucose released from the intestines. Fibrous and citrus fruits have low GI which helps to manage insulin resistance. Consume 1 – 2 servings of fruits daily.

• Fats and oils

Reduce the total amount of visible fats in the diet. High fat intake leads to dyslipidemia, an increase in LDL, and total cholesterol, and worsens insulin resistance. Consume oils rich in MUFA and omega 3 like groundnut oil, canola oil, or rice bran oil.

Insulin Resistance Diet Plan (Indian Menu)

Foods to avoid:

• Refined cereals: Refined cereals are high in GI which leads to sugar and insulin spikes in the blood. Refined sugars also lead to weight gain, worsen PCOS, and lead insulin resistance. Avoid fine flour and refined sugar.
• Fatty foods: Fatty foods lead to an increase in body fat deposition, weight gain, and increased LDL and triglycerides. Avoid creamy gravies, deep-fried foods, junk food, and cholesterol-rich organ meats.
• Alcohol: Alcohol is high in empty calories. Alcohol increase triglycerides and cholesterol and reduces HDL and leads to obesity.

Insulin Resistance Diet Plan (Indian Menu)

Sample Diet chart for Insulin Resistance

Empty stomach: 1 cup water with ¼ tsp cinnamon powder

Breakfast: 1 cup Daliya vegetable upma 1 cup Low fat Milk

Mid-morning: Soaked nuts (2 almonds, 2 walnuts, 1 dried apricot, 1 tsp chia seeds) or 2 Egg whites

Lunch: 1 cup Green Salad + 1 Chapati + 1 cup Vegetable + 1 cup Dal + cup Curd or 100 gms chicken or fish

Evening: 100 -150 gms Fruit (Orange, watermelon, mosambi, berries, musk melon, papaya, pear)

Dinner: 1 cup Green Salad + 1 cup Vegetable soup + 1 cup Dal khichdi or Puloa or Rice + 1cup Dal or Pulse or curd

Bedtime: 1 cup Warm water with turmeric

Endnote:

A mindful lifestyle change will help to manage insulin resistance. The perfect blend of medication, exercise, and diet will maintain blood insulin levels and reduce insulin resistance. In case your insulin resistance has increased to the level of hyperinsulinemia, a change in diet is recommended. Weight loss also helps you tackle insulin resistance to a great extent.