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Insulin Resistance Diet

Insulin resistance diet comprises foods with less-protein and less-fat that are consumed by persons ailing from the insulin resistance syndrome. Insulin resistance (IR) is a condition when insulin present in the body becomes less efficient in reducing the level of blood sugar. The long term solution for treating this syndrome is a diet that consists of less refined products and more of whole products with less sugar. However, exercise and a healthy living are always recommended to treat all metabolic syndromes.

People suffering from insulin resistance normally show the diabetes symptoms and the diet followed is more or less similar to diabetic diet. Obese people are more likely to experience this syndrome; hence weight reduction is essential to get the maximum benefit from the diet.

Insulin Resistance Diet: Characteristics

The diet that is recommended to treat Insulin resistance is effective in terms of weight loss, but it takes at least 2-3 months to stabilize the condition. In severe obesity and Insulin resistance syndrome, the time for reestablishing the normal condition may be higher.

It is proved by the case studies that a high-fat diet is the major driving force behind insulin resistance. All fats including saturated and mono-saturated fats are harmful for people suffering from IR.

Consumption of excessive carbohydrate rich foods is also a contributor to insulin resistance. Many diets are based on the concept of ‘Glycemic Index’ that is understood as a response of blood glucose to a set amount of carbohydrates and IR diet is also based on this concept.

The thought behind conceptualizing this Insulin resistance diet for treating Insulin resistance is to stabilize the secretion of insulin in blood and to reduce the glucose level. Non-refined, non-starchy, moderate-protein and moderate-fat foods are best recommended for IR diet. Organic foods, lots of water and less salty food are also some of the highlighted components of this diet

Insulin Resistance: Dietary Restrictions

Insulin resistance syndrome is a common problem, but it can be aggravated if proper dietary manipulation is not followed. Diet along with exercise is the best solution for combating this health condition. Some of the following suggested dietary restrictions may decrease the problem:

  • Sugary food products should be avoided. Cookies, candies, ice cream, alcoholic drinks and fruit juices come under this category.
  • Bread, popcorns, corn tortillas and any other grain products are complex carbohydrates that trigger the IR and may worsen the problem.
  • Whole grain products including brown rice, rye and barley should also be consumed in fewer amounts.
  • Fried foods and hydrogenated oil should be avoided strictly in Insulin resistance diet.
  • Red meats can be aovided and leaner meat and fish can be had.

Suggested Insulin Resistance Meal Plan

Following is the suggested meal plan for people suffering from insulin resistance syndrome. However, specific personal needs may differ from this and an expert should always be consulted.

Following are the suggested food items for Insulin Resistance Diet:


  • 1 egg – without yolk
  • String cheese
  • Almonds
  • Yoghurt
  • Low-fat turkey
  • Whole-grain cereal
  • Whole-grain bread
  • Fresh fruits

For breakfast, 220 calories are required

Lunch or Dinner:

  • Grilled or roasted chicken
  • Baked salmon
  • Steamed vegetables with olive oil
  • Green salad bowl with fat-free olive oil and vinegar dressing
  • Whole-wheat breads and crackers
  • Low-fat cheese
  • Green or kidney beans
  • Brown rice

485-490 calories are enough for lunch and dinner. Extra calories may be added according to the individual needs.

For snacks at least 134 calories should be consumed in form of fresh fruits, juices and nuts.


Low-fat diet does not go well with insulin resistance syndrome as most of the low-fat diets contain high carbs that in turn worsen the situation. Insulin resistance diet should be sensibly designed with fewer amounts of carbohydrates.