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- MedlinePlus: Metabolic syndrome
- National Institutes of Health: Whole-grain consumption and the metabolic syndrome
- National Institutes of Health: Whole-grain consumption and the metabolic syndrome
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The Best Foods for Insulin Resistance
Insulin resistance, also known as metabolic syndrome, is a condition in which cells in the body become resistant to insulin, a hormone that helps metabolize glucose, or carbohydrates 1. It can be caused by genetic factors, obesity, pregnancy and various illnesses. Medical experts at the the National Institutes of Health suggest a healthy dietary lifestyle as a means of preventing or treating symptoms associated with insulin resistance.
Fruits and Vegetables
Fruits and vegetables are natural sources of vitamins and minerals, including antioxidants which help the body combat and prevent disease. They also contain fiber, which is recommended for healthy weight management and improved digestive health. A diet rich in fruits and vegetables can be a helpful means toward reducing one's risk for insulin resistance. Choose a variety of colorful, fresh fruits and vegetables on a regular, ongoing basis for the best potential results. Frozen or dried fruits and vegetables are a valuable secondary option and can be kept on hand for long periods of time and contain few artificial ingredients or preservatives.
- Fruits and vegetables are natural sources of vitamins and minerals, including antioxidants which help the body combat and prevent disease.
- They also contain fiber, which is recommended for healthy weight management and improved digestive health.
Monounsaturated Fats
List of Resistant Starch Foods
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According to research published in the journal of the American Diabetes Association in 2007, intake of monounsaturated fats is linked with decreased fat distribution in those who are insulin resistant 2. Replace saturated fats, such as butter, whole milk, cream and deep-fried foods with healthier fat alternatives. Olive and canola oil are positive alternatives to butter. Grilled, baked and steamed dishes are preferred over deep-fried foods for those with insulin resistance. Since fat is dense in calories, keep portions sizes modest for best benefits.
- According to research published in the journal of the American Diabetes Association in 2007, intake of monounsaturated fats is linked with decreased fat distribution in those who are insulin resistant 2.
- Grilled, baked and steamed dishes are preferred over deep-fried foods for those with insulin resistance.
Whole Grains
According to findings published in the "European Journal of Clinical Nutrition" in 2007, consumption of whole grains is associated with reduced risk for insulin resistance. Replace enriched breads, cereals, pasta, rice and snack foods with whole grain equivalents. Whole grain breads, long-grain brown rice, oats and snack foods featuring whole grain ingredients support healthy blood sugar management and overall physical health. Consume a variety of whole grains regularly to attain most benefits.
- According to findings published in the "European Journal of Clinical Nutrition" in 2007, consumption of whole grains is associated with reduced risk for insulin resistance.
- Whole grain breads, long-grain brown rice, oats and snack foods featuring whole grain ingredients support healthy blood sugar management and overall physical health.
Related Articles
References
- MedlinePlus: Metabolic syndrome
- American Diabetes Association: Monounsaturated fat-rich diet and insulin
- National Institutes of Health: Whole-grain consumption and the metabolic syndrome
- National Institute of Diabetes and Digestive and Kidney Diseases. Insulin resistance and prediabetes. Updated May 2018.
- Meigs, JB. Patient education: The metabolic syndrome (beyond the basics). UptoDate. Updated April 17, 2019.
- National Heart, Lung, and Blood Institute. Metabolic syndrome.
- Deboer MD. Ethnicity, obesity and the metabolic syndrome: implications on assessing risk and targeting intervention. Expert Rev Endocrinol Metab. 2011;6(2):279-289. doi:10.1586%2Feem.11.17
- Vargas E, Podder V, Sepulveda MAC. Physiology, glucose transporter Type 4 (GLUT4). StatPearls Publishing. Updated August 18, 2019.
- Bailey CJ. Insulin resistance: Impact on therapeutic developments in diabetes. Diab Vasc Dis Res. 2019;16(2):128-132. doi:10.1177/1479164119827570.
- American Diabetes Association. 2. Classification and diagnosis of diabetes: Standards of medical care in diabetes-2020. Diabetes Care. 2020 Jan;43(Suppl 1):S14-S31. doi:10.2337/dc20-S002
- National Institute of Diabetes and Digestive and Kidney Diseases. The A1C Test and Diabetes. Updated April 2018.
- Sun J, Wang Y, Zhang X, He H. The effects of metformin on insulin resistance in overweight or obese children and adolescents: A PRISMA-compliant systematic review and meta-analysis of randomized controlled trials. Medicine. 2019;98(4):e14249. doi:10.1097/MD.0000000000014249.
- McCulluch DK. Thiazolidinediones in the treatment of diabetes mellitus. UptoDate.
Writer Bio
August McLaughlin is a certified nutritionist and health writer with more than nine years of professional experience. Her work has been featured in various magazines such as "Healthy Aging," "CitySmart," "IAmThatGirl" and "ULM." She holds specializations in eating disorders, healthy weight management and sports nutrition. She is currently completing her second cookbook and Weight Limit—a series of body image/nutrition-related PSAs.