Insulin Resistance Foods Guide

Inside this guide

FOODS FOR INSULIN RESISTANCE & DIABETES Nutrition Reference  Educational Use Choose slow, fibre-rich, protein-paired foods to keep blood sugar steady. Page 1 Foods for Insulin Resistance, Pre-diabetes and Diabetes What to choose and what to limit in each food group, and why When insulin does not work well, blood sugar rises more after meals. The goal is slower-digesting, fibre-rich, protein-paired foods in sensible portions, and fewer refined carbs and sugary drinks. This guide goes through eight food groups. Rows marked CHOOSE are better options and rows marked LIMIT are foods to reduce, each with the reason. 1. Ground Rules Principles that apply to every food group Why this matters: How you eat matters nearly as much as what you eat. RULE WHAT IT MEANS HOW Mind the portion of carbs Even good carbs raise sugar if the portion is big. Use a smaller rice or roti portion and fill the rest with vegetables and protein. Pair carbs with protein, fibre and fat These slow digestion. Add dal, egg, curd, vegetables or nuts. Eat in a smart order Vegetables and protein first, then carbs. Can lower the sugar rise after meals. Walk after meals A 10 to 15 minute walk helps muscles use glucose. Easy, free and effective. Build muscle Strength training improves how the body uses insulin. 2 to 3 sessions a week. Sleep and stress Poor sleep and stress raise blood sugar. Aim for 7 to 8 hours and manage stress. Liquid sugar is the worst offender Juices, soft drinks and sweet tea raise sugar quickly. Choose water, buttermilk or unsweetened tea. 2. Fruits Whole fruit, sensible portions Why it matters: Fruit has fibre, vitamins and water, so whole fruit is fine in portions for most people. Fibre slows sugar absorption, while juice and dried fruit remove that benefit.…