What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- 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
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
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
Foods for Stroke Patients
Learn More
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
- Jupiterimages/Comstock/Getty Images