A nutritious diet is a critical part of diabetes management. Not only can smart dietary choices contribute to weight loss, they also fight insulin resistance. Dr. Adimoolam-Gupta says increased protein intake and fewer refined and added sugars all help promote better insulin sensitivity.
Evidence suggests that diets high in fiber, particularly the soluble type, can slow down the absorption of glucose into the bloodstream. Soluble fiber can be found in oats, beans, lentils, peas, and some fruits like apples and bananas. But consuming more whole grains in general can help your body use insulin more effectively to lower blood sugar.
Plant-based diets, either vegetarian or vegan, can also promote better insulin sensitivity. They tend to be lower in calories, which aids weight loss, and they are lower in saturated fat and cholesterol, both of which are associated with insulin resistance. The Mediterranean diet may improve your metabolism by improving the health of the microbiome and fighting inflammation.
Ultimately, people with diabetes who have insulin resistance will need to experiment with different dietary plans and strategies to find the combination of foods that works best for them.
“There is no one specific diet for all people with reduced insulin sensitivity,” says Dr. Neumiller. “But eating patterns should emphasize nonstarchy vegetables, whole fruits, lean proteins, whole grains, nuts and seeds, and low-fat dairy or nondairy alternatives. Consumption of red meat, sugar-sweetened beverages (such as soda), and refined or processed foods should be minimized and eaten in moderation.”
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