Have you ever had a doctor tell you, "You have too much sugar, you need to be careful with your diet"? Or have you been advised to think about it because you are a little overweight? One of the main reasons for these conditions is something called "insulin resistance." Although the name may sound scary, it is something that can be easily controlled if you understand it properly and change your eating habits a little. So let's talk about this simply today.
Simply put, what is insulin resistance?
Think of the cells in our body as tiny houses. The sugar we eat, called glucose, enters these cells to provide us with energy. But this glucose needs a special key to open the door to enter the cells. That key is the hormone insulin . This is produced by an organ called our pancreas.
So, insulin resistance means that the key (insulin) doesn't work properly. It's like the keyholes in the doors of the cells are blocked. So glucose can't get into the cells, and it builds up in the blood. If blood sugar levels remain high like this, it can develop into Type 2 Diabetes or Prediabetes.
Remember, the risk of developing insulin resistance increases significantly as body weight increases. Therefore, the best solution for an overweight person is to lose weight in a healthy way .
So what are the best foods we should eat?
Okay, so let's see what we need to add to our diet to control this situation. It's not that difficult.
| Food type | What should you eat and why? |
|---|---|
| Vegetables | Eat plenty of green vegetables (spinach, kale, spinach). They are low in calories and carbohydrates, and high in nutrition. Eat starchy vegetables like potatoes, sweet potatoes, and cassava in moderation. |
| Fruits | Fresh fruit is great. Avoid canned fruits that are made with sugar. When you crave sweets, eat fruit instead. But remember, fruits are also carbohydrates. |
| Foods rich in fiber | These are very helpful in controlling blood sugar levels. Include things like oats, barley, chickpeas, lentils, chickpeas, and beans in your diet. |
| Healthy carbohydrates | Choose whole grains instead of bread and pasta made with bread flour. For example, if you eat brown rice with bran instead of white rice, bread made with atta flour is better. |
| Lean Protein | Limit fatty meats (beef, pork) and eat more things like skinless chicken, fish (salmon, tuna, sardines), egg whites, chickpeas, and lentils. |
| Healthy Fats | Instead of animal oils, butter, and margarine, use vegetable oils like olive oil, sunflower oil, and sesame oil. Things like avocado and peanut are also good. |
| Low-fat dairy foods | Low-fat milk and plain nonfat yogurt are a good way to get calcium and protein. |
What foods should we control or stop eating?
While it's important to eat good foods, it's also important to avoid certain foods that can further increase insulin resistance.
| Type of food to stop | Examples and reason |
|---|---|
| Processed Foods | Foods that come in cans, boxes, and packets. These foods almost always contain added sugar, salt, and unhealthy fats. Examples include sausages, meatballs, and noodles. |
| Sugary drinks | Soda, sweet drinks, iced tea, and drinks called vitamin water. These cause unnecessary weight gain. |
| Refined Carbohydrates | Things like white bread, cakes, biscuits, pastries, and rolls made from bread flour. These things add sugar to the blood very quickly. |
| Unhealthy fats (Saturated and Trans Fats) | Avoid deep-fried foods (french fries, cutlets), high-fat cheese, butter, and excessive use of coconut oil. |
| Alcohol | Excessive alcohol consumption, especially over the long term, increases the risk of insulin resistance and diabetes. |
How to create a healthy diet?
It may seem like this change will be difficult to make overnight. That's true. But these little tips will help you.
Not all at once, get used to it little by little.
Don't think that you're going to stop everything from today. It won't work. Start with small changes. Maybe if you drink 5 cups of sugary tea a day, reduce it to 3. Get into the habit of drinking a bottle of water instead of a bottle of sugary drink. Start with small things like this and make it a permanent habit.
Make it fit you.
There is no one-size-fits-all diet. You need to tailor your diet to your lifestyle and your food preferences. The best way to do this is to talk to your doctor . He or she will give you specific advice based on your health condition.
Don't skip meals.
Don't think that "skipping a meal will help you lose weight because you're eating fewer calories." Doing so will cause your insulin and sugar levels to spike and fall. This can lead to increased belly fat, which is even more detrimental to insulin resistance.
Think about calorie quantity and quality
Just as important as how many calories you consume per day is what kind of food you get those calories from. You can get the same amount of calories from a plate of white rice as you can from a more nutritious meal of vegetables, fish, and red rice. So always think about quality .
Take-Home Message
- Insulin resistance is a pre-diabetes condition. But don't worry, it can be managed well with proper diet and lifestyle changes .
- If your weight is above normal, losing weight is the most important thing you can do.
- Instead of processed foods, sugary foods, and foods high in fat, add natural foods like vegetables, fruits, whole grains, and lean meats to your plate.
- If you have any questions about this diet, do not make decisions alone, but talk to your doctor and get the best advice.
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