Insulin resistance can lead to prediabetes and diabetes if you don’t change what you eat and drink, and generally how you live. Statistics indicate that by 2050, 1 in 3 U.S. adults could have diabetes; hence the need to curb Insulin Resistance.

An Insulin Resistance Diet is one way of fighting this condition.

How Insulin Resistance Happens

The food we eat is broken down into sugar for energy. This sugar gets into the blood stream to be transported to your muscle cells, where it’s used. At this point, insulin plays a critical role to maintain optimum blood sugar levels.

Unfortunately, insulin resistance may occur if blood sugar levels are too high and cells are prevented from responding to insulin.

This typically occurs when the body has too much fat, especially belly fat

Surprisingly, even people who aren’t overweight can suffer from insulin resistance.

General Guideline on What and How You Should Eat

The National Institute of Diabetes and Digestive and Kidney Diseases advices those affected by insulin resistance to lose weight by eating healthy foods and controlling portions.

Here’s a basic understanding of what types of foods to eat and why.

• Carbohydrates

Your key fuel source. Research shows that you’d rather consume whole grains (brown rice, corn, and oatmeal) instead of refined carbohydrates. Nonetheless, if refined carbs is the only available option, strictly observe your portions.

• Fiber

High fiber foods include beans, legumes, avocado, chia seed and peas. They are beneficial since they raise blood sugar levels gradually.

• Protein

To counter insulin resistance, take at least three to five servings a week of eggs, lentils, chicken (without the skin), and fish.

• Dairy

Trans-palmitoleic acid found in milk, cheese and butter might minimize the risk of insulin resistance. At least two to three servings are sufficient per day. For those who don’t take dairy, try soy milk.

• Vegetables

These are high in fiber and low in calories; hence, great for blood sugar management. They include tomatoes, broccoli, cauliflower, peppers, spinach, kale and plenty more to choose from. Your diet should have three to five servings a day.

• Fruits

Fruits are the favorite type of food for most people. To get the best out of this type of food, go for those with high fiber such as bananas, grapes, apples, berries and peaches. But remember, fruit juices – just like sodas – increase blood sugar levels.

• Nuts

Walnuts and flax seeds have healthy omega-3 fatty acids. Although healthy, nuts are high in calories, so should be taken in small portions.

Your diet should include all these foods. In addition, take plenty of water, cut back on salt and include spices.

Insulin Resistance Diet Options

As a rule of thumb and considering the delicate nature of this condition, only follow diet plans recommended by professionals knowledgeable in insulin resistance.

One such diet plan is the healthy reduced calorie meal plan provided by the Dietary Guidelines for Americans 2010:

• 1.75 cups of veggies
• 1.5 cups of fruits
• 5 ounces of grains
• 4.5 ounces of protein foods
• 2.75 cups of dairy foods
• 4 teaspoons of oils
• 121 extra calories from healthy foods of your choice

If you want to make a customized meal plan, following the recommended guidelines, you can use the USDA’s SuperTracker, FoodTracker. It’s a useful tool that lets you search foods and plan meals, based on your food group targets as well as daily limits.

For instance, a sample 1,500-calorie menu may include:

• Breakfast(332 calories)
• 1 cup cooked oatmeal
• 4 egg whites
• 1/2 cup of sliced strawberries
• 1/2 ounce of sliced almonds
• Snac