Insulin Resistance Diet Plan (Indian Menu)

Do you suffer from insulin resistance? Insulin Resistance Diet Plan (Indian Menu) Follow this Indian diet to control your hormones… Hormones play an important role in human metabolism. Any imbalance in hormones can have serious health consequences. Insulin resistance is one such hormonal disorder that silently affects thousands of people. What exactly is insulin resistance?

What is insulin resistance?

We know the hormone insulin, which regulates our blood sugar levels. As soon as you eat carbohydrates, these carbohydrates are converted into glucose and circulate in the body. Cells depend on glucose for energy and fuel. When blood sugar levels rise, the body releases insulin from the pancreas.

Insulin helps transport glucose from the blood into the body’s cells. But in insulin resistance, the insulin receptors on the cells are resistant to the action of insulin. High blood sugar in the blood leads to further release of insulin in the body. This not only increases the blood sugar level, but also the insulin level in the body. So now you have an excess of both blood sugar and 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 circulating blood cholesterol levels
• physical inactivity leads to obesity, high cholesterol levels and reduced utilization of circulating glucose
• A wrong diet This includes highly refined sugars, high-fat foods, desserts, and fried foods
• Hereditary Diabetes meaning that a family history of diabetes can cause insulin resistance

Symptoms of insulin resistance

• Slightly elevated fasting blood sugar
• Dark patches of skin called acanthosis nigricans, mainly around the neck and joint folds

Insulin resistance predisposes a person to prediabetes. If this condition is not treated in a timely manner, it can lead to diabetes mellitus.

What is prediabetes?

Prediabetes is high blood sugar levels that are outside of normal ranges but not as high to infer as diabetes. If you are prediabetic, eating right will help.

insulin resistance treatment

• Drug: In extreme cases, medication can be used to improve insulin sensitivity. Most often, metformin is prescribed to help achieve weight loss goals and improve insulin resistance.
• A practice: Exercise regimes to reduce obesity and improve lipid profile are required. Cardio training helps lower cholesterol and triglycerides and control excess blood sugar. Cardio exercise also helps increase serum HDL.
• Diet: A balanced diet that helps lose weight, improve blood cholesterol levels, and lower circulating blood sugar is recommended.

Insulin Resistance Diet Plan (Indian Menu)

Food list for insulin resistance

Consume low GI grains so they can prevent sudden blood glucose spikes. Eventually, there will be less insulin secretion. Complex carbohydrates are high in fiber. A high fiber content keeps you full for longer, prevents sudden spikes in blood sugar and prevents you from overeating at the next meal. Include whole grain wheat, millet like bajra, nachni, and jowar, quinoa, oats, and fortified cereals.

Legumes are rich in proteins. Proteins help control the release of glucose in the body. The proteins require a high metabolic rate for digestion, so more energy is burned, which in turn aids in weight loss. Consume whole legumes, dals, sprouts and soy and its products.

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

Milk and its products are rich in proteins, vitamins and minerals that help 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 are high in protein. Proteins slow the release of glucose from the stomach and prevent spikes in insulin in the blood. Omega-3 rich fish reduce the body’s inflammation, lower LDL and total cholesterol, and increase HDL cholesterol. Eggs are rich in vitamins and minerals that help reduce insulin resistance.

Vegetables are rich in fiber, vitamins and minerals. Fiber keeps you full for longer, controls blood sugar, lowers cholesterol and helps reduce weight. Include 3-4 servings of antioxidant-rich colorful vegetables in your daily diet to reduce inflammation in the body.

Fruits have natural sugars. They are high in fiber, which helps control the glucose released from the gut. Fiber and citrus fruits have a low GI that helps control insulin resistance. Eat 1-2 servings of fruit daily.

Reduce the total amount of visible fat in the diet. High fat intake leads to dyslipidemia, increases in LDL and total cholesterol, and worsens insulin resistance. Consume oils rich in MUFA and omega-3, such as peanut oil, canola oil, or rice bran oil.

Insulin Resistance Diet Plan (Indian Menu)

Foods to avoid:

• Refined Grain: Refined grains have a high GI, which causes blood sugar and insulin spikes. Refined sugar also leads to weight gain, worsens PCOS and leads to insulin resistance. Avoid fine flour and refined sugar.
• Greasy food: Fatty foods lead to an increase in body fat storage, weight gain, and increases in LDL and triglycerides. Avoid creamy sauces, fried foods, junk food, and high-cholesterol offal.
• Alcohol: Alcohol is high in empty calories. Alcohol increases triglycerides and cholesterol and lowers HDL and leads to obesity.

Insulin Resistance Diet Plan (Indian Menu)

Example diet chart for insulin resistance

Empty Stomach: 1 cup water with ¼ tsp cinnamon powder

Breakfast: 1 cup daliya vegetable upma 1 cup skim milk

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 vegetables + 1 cup dal + cup cottage cheese or 100g chicken or fish

Evening: 100-150 g 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 + 1 cup Dal or Legume or Quark

bedtime: 1 cup of warm water with turmeric

Final grade:

Conscious lifestyle changes help to manage insulin resistance. The perfect mix of medication, exercise, and diet maintains blood insulin levels and reduces insulin resistance. If your insulin resistance has risen to the level of hyperinsulinemia, a change in diet is recommended. Weight loss also helps you greatly to fight insulin resistance.