Insulin resistance is a condition where the body's cells become less responsive to the hormone insulin, which is produced by the pancreas to regulate blood sugar levels. This decreased sensitivity leads to high blood sugar levels because insulin is required to transport glucose into the cells. Over time, this can contribute to serious health issues such as type 2 diabetes, heart disease, and obesity. Factors like genetics, obesity, sedentary lifestyle, and poor diet can increase the risk of developing insulin resistance. Management typically involves lifestyle changes such as maintaining a healthy weight, exercising regularly, and following a balanced diet to help improve insulin sensitivity and reduce the risk of complications.
Fortunately, it is possible to reverse insulin resistance, and eating a nutrient-dense insulin resistance-friendly diet is one of the most powerful ways to do this.
When managing insulin resistance, it's essential to focus on a well-balanced diet that helps stabilize blood sugar levels. Here are some dietary recommendations to consider:
Complex Carbohydrates: Opt for complex carbohydrates with a low glycemic index such as brown rice, oatmeal, beans, and vegetables. These are less likely to cause spikes in blood sugar levels vs. foods made with refined flour.
Lean Proteins: Include lean sources of protein like poultry, fish, tofu, and legumes in your meals. Protein can help you feel full and satisfied while stabilizing blood sugar levels.
Healthy Fats: Polyunsaturated fatty acids (PUFAs), such as omega-3 fatty acids, have multiple benefits. For example, they can improve body composition and lower inflammation. Food sources are salmon, sardines, walnuts and flaxseeds. Monounsaturated fatty acids (MUFAs), such as those found in olive oil, nuts, and avocado, have been shown to improve insulin sensitivity and promote weight loss.
High Fiber: fiber helps inhibit the “blast” of sugar absorption. Eating 25-50 grams of fiber a day stabilizes blood sugar levels and keeps you full for longer by slowing down digestion. Examples of high fiber foods are berries (8grams/cup), chia seeds (10 grams/2 tablespoons), broccoli (5 grams/1 cup cooked), and 1 medium avocado (10 grams).
Enjoy the insulin resistant recipe ideas below to aid you and your family in lowering your risk of disease. Also stay tuned for another blog by Dr. Fey on to the top supplements to aid in decreasing insulin resistance.
RECIPES
Coconut Miso Salmon Curry
by Kay Chun NYTimes Cooking
Yields: 4 servings
Ingredients
2 tablespoons oil
1 medium red onion, halved and sliced ½-inch thick (about 2 cups)
1 (1-inch) piece fresh ginger, minced (about 2 tablespoons)
3 garlic cloves, thinly sliced
Kosher salt and black pepper
¼ cup white miso
½ cup unsweetened, full-fat canned coconut milk
1 (1½-pound) salmon fillet, cut into 2-inch pieces
5 ounces baby spinach (about 5 packed cups)
1 tablespoon fresh lime juice, plus lime wedges for serving
Steamed brown rice, for serving
¼ cup chopped fresh basil
¼ cup chopped fresh cilantro
Directions
1. In a large pot, heat 2 tablespoons oil over medium. Add onion, ginger and garlic, and season with salt and pepper. Cook, stirring occasionally, until softened, about 3 minutes. Add miso and cook, stirring frequently, until miso is lightly caramelized, about 2 minutes.
2. Add coconut milk and 3 cups water, and bring to a boil over high heat. Cook until liquid is slightly reduced, about 5 minutes.
3. Stir in salmon, reduce the heat to medium-low and simmer gently until just cooked through, about 5 minutes. Turn off heat and stir in spinach and lime juice.
4. Divide rice among bowls. Top with salmon curry, basil and cilantro. Serve with lime wedges for squeezing on top.
Black Bean & Avocado Salad
Ingredients
1 seedless cucumber, peeled and diced
2 medium ripe tomatoes, diced
2 avocados, diced
15.5 oz can black beans, rinsed and drained
2 tbsp red onion, minced
2 tbsp cilantro, minced
2 limes, juice of
salt and fresh pepper, to taste
Directions
Combine all ingredients and season with salt and pepper
ABOUT THE AUTHOR
Since 2005, Dr. Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr. Fey uses science based natural approaches to treating disease.
Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr. Fey is currently offering telemedicine for patients all across the US. To contact the office, call 607-729-0591 or email cmhahealth@gmail.com.
For weekly health tips, check out Dr. Fey’s social media pages! She’s on Instagram: @drfeynd and Facebook: Dr. Amanda Fey, ND.