The Ideal
Insulin Resistance Diet For You!

Insulin resistance is a condition whereby body cell becomes resistant to the action of insulin. This means that glucose remains high in the blood stream and can potentially damage blood vessels and nerves. This is why people who suffer from diabetes have a much greater incidence of heart disease and stroke compared to people who don't have the condition and it is also why it is so important to find ways to overcome insulin resistance and normalise the body cells' sensitivity to insulin.

It is important to note that an insulin resistance diet isn't something that is considered to be a long-term, sustainable approach to nutrition simply because following a nutritional plan that excludes so many foods, particularly those containing carbohydrates, is very difficult to do for a long period of time.

Nevertheless, if overcoming insulin resistance is important to you, then follow this approach until you're able to maintain normal range blood sugar levels. After that time, you will be able to re-introduce more carbohydrate-based foods into your diet and will still be able to maintain healthy blood sugar levels if you incorporate various other principles into your lifestyle.

• Keep your daily intake of carbohydrates low
• Ensure the carbohydrates you do have come from low and medium-density sources only
• Ensure you have plenty of high quality fats and oils
• Keep your meals size small
• Ensure all of your meals are 'complete' meals
• Have frequent meals

If more insulin does get produced it will result in even more insulin resistance and this seems to be the major problem with conventional diets for diabetics; they are simply too high in carbohydrates!

So often in the past, I had clients who were diagnosed with type 2 diabetes, consulted with a dietician and then would be recommended to follow the standard low-fat, high carbohydrate approach! Of course, their condition became worse!

Then, when I suggested they follow a low carbohydrate diet, just for a limited period of time to see how it goes, their insulin resistance reversed very quickly depending on the severity of their condition. It simply makes sense to follow a low carbohydrate diet until you cure the insulin resistance.

Of course, a low carbohydrate diet doesn't mean your carbohydrate intake goes to zero, it simply means that you reduce it to about 50 grams of total carbs per day. This equates to about 10 grams of carbs per meal if you're having 5 meals a day.

The reason why they should be emphasised is simply because they are less concentrated sources of carbs compared to the high-density carbohydrates. As a result, they have less impact on blood sugar levels and therefore insulin levels as well.

The medium-density carbohydrate sources include: most fruits, starchy vegetables like, potato, pumpkin, sweet potato, corn and peas; and some dairy products like milk and yoghurt.

The low-density carbohydrate sources include: fibrous vegetables like, broccoli, cauliflower, green beans, carrots, as well as all the ‘salad-type’ vegetables.

Some people may argue that some of the medium and low-density carbohydrate sources shouldn’t be eaten by people with insulin resistance because they are high glycemic index carbohydrates. However, I don’t see a problem with eating these foods simply because the portion sizes are small (approximately 10 grams of carbohydrates per meal) and also because if you have ‘complete’ meals as you should, the fat, protein and fibre will actually slow down the absorption rate of the carbohydrates therefore lowering the glycemic index of the carbohydrate-containing food.

Lowering the glycemic index of a high glycemic index food means that it will have less of an impact on the blood sugar level and therefore less of an impact on insulin as well.

By doing so, the function of the insulin receptors will improve therefore, reducing the insulin resistance in the body, stabilising the blood sugar level and assisting weight loss efforts.

As was briefly covered earlier, a complete meal will help to slow down the absorption rate of the carbohydrates from the meal. This will therefore keep the blood sugar level stale and insulin low. Obviously, by keeping insulin low, you can cure insulin resistance.

Even though it is probably beneficial to reduce meal frequency because if you don’t eat anything insulin doesn’t get produced. However, if you reduce the meal frequency the likelihood of your appetite increasing which results in having larger meals is far more likely. Therefore, small, frequent meals that induce a minimal insulin response are best.

Click here if you would like a specific nutritional plan for overcoming insulin resistance.

If you would like to find out more strategies for overcoming insulin resistance and reversing diabetes, get a copy of the Diabetes Reversal Report.

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