Just Diagnosed with Insulin Resistance! HELP

Jentaylor0295

So, I was just diagnosed a week ago and will be meeting with a nutritionist in 2 weeks but am looking for some honest to goodness first hand experience with reversing this. What types of foods do you eat? Recipes to share? My dr. basically said, avoid white carbs, eat low carb and avoid sugar, cheeses, etc. Eat good fats, lean protein. Ok, well I know that and if I ate like that I'd be at my proper weight and wouldn't have this problem.

I get bored with eating chicken and veggies every day or salads. I have food allergies so can't have gluten, eggs, nuts, tuna, salmon, shrimp, apples or bananas. My foods are already limited and I feel like I don't have a lot of choices. Plus I have to cook for 4 kids and my spouse!

All ideas are greatly appreciated. Just want to hear first hand how people overcome this without taking medication. I am taking a natural supplement called diaxinol but refuse to take meds.

backwood420

I was recently looking up the subject for my girlfriend. This might help....

(sugar & carbs, & lactose is bad for you!)

- get a food journal.

http://www.heartlandnaturopathic.com/irdiet.htm
http://www.livestrong.com/article/423948-insulin-resistance-diet/
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/plan-eng.php

Added sugars, such as cane sugar, corn syrup, rice syrup, maltose and dextrose, can have a significant impact on your blood sugar. Common sources include regular soft drinks, jelly, pancake syrup, candy and commercially baked cakes, pastries and cookies. Enriched flour products may pose similar effects. Artificial sweeteners, such as sucralose and aspartame, do not cause blood sugar spikes, according to Hart and Grossman. Because they may stimulate insulin production, consume them with food, not calorie-free beverages only, to prevent complications. Foods particularly rich in unhealthy fats and cholesterol include red and processed meats, high-fat cheeses, whole milk, butter, margarine, shortening, fried foods and processed snack foods, such as crackers, doughnuts and cookies, that list hydrogenated vegetable oil as an ingredient.

Read more: http://www.livestrong.com/article/423948-insulin-resistance-diet/#ixzz25cp2Lngz

michellekicks

I had gestational diabetes in both my pregnancies and had to eat properly to control my blood sugar. I was able to keep my sugars normal by combining carbs, and protein properly and by exercising.

Breakfast within an hour of waking would include no more than 30g carbs (1pc toast with peanut butter and a glass of milk)
Then eat a snack of 15g carbs with protein (e.g. fruit and cheese)
Lunch would include up to 45g carbs
Afternoon snack of 15g carbs (cup of coffee with sugar/cream usually)
Dinner would include up to 60g carbs (usually you can handle more carbs the later in the day it gets)
Before bed I'd eat a snack with another 15g carbs and protein

I always had to have protein with my carbs (except where I was having only 15g)... if my sugar was ever high a quick walk for 4-6 blocks was enough to bring it back down. Exercise helps to lower blood sugar... so a little movement after ever meal can be beneficial.

I tested fasting blood sugar and either 1hr or 2hrs after eating each meal. Once I'd gotten the hang of the diet I only had to test twice a day.

That's all I got... it worked for me. Your dietician will be able to better assist you with a program for you. With the right diet and exercise you may not need medication. But don't refuse it; you need to regulate your blood sugar even if you need medication initially.

ZipperJJ

A lot of people who are insulin resistant find that following a Low Carb way of eating is what works best for them (that's what your nutritionist is going to tell you too).

We've got a good support group of Low Carbers here on MFP: http://www.myfitnesspal.com/forums/show/411-low-carber-daily-forum-the-group-

Lots of recipes and ideas to be had!

JLand918

If you google or look up the Primal Blueprint..insulin control etc is its basis, its mainly a diet of plants and animals, no sugar, little to no carbs, It is similar to any Paleo version but a little better in my opinion. It might help you out some.

wendytc

Read "Wheat Belly" By Dr. William Davis, MD. I am reading it now and it has a TON on info on Insulin Resistance and how to reverse. Very, very interesting. Here is a link to CBS News interview:

http://www.cbsnews.com/8301-505269_162-57505149/modern-wheat-a-perfect-chronic-poison-doctor-says/

Here is a link to the book on Amazon (It is also available as a Kindle E-book for instant download):

http://tinyurl.com/MFPwheat-belly

Good Luck!

70davis

bump

LLRider

To begin with ... for the next few weeks ~

1. Track everything you eat and drink.

2. Test your blood sugar - fasting and 1 hour pp (after eating), and 2 hours pp if possible.

3. Take your food diaries and blood sugar records with you when you meet with the nutritionist.



ps ... I was diagnosed with diabetes a few years ago. I don't have food allergies, but have had to limit my carbs to control my blood sugar. It's not easy in the beginning, but you can do it ...