Diet for Insulin Resistance / Any one with IR problem

My suggestion for now is focusing on the kinds of carbs you're eating. I'm not saying eat fewer carbohydrates overall, but instead eat ones that will help restore your insulin response to what you eat.

Bread:
-Make sure the first ingredient is "100% WHOLE GRAIN x" (that's what it says in the US. If you're elsewhere, it might be different)
-Make sure it does NOT contain high fructose corn syrup or "enriched white" or "enriched wheat" flour

Pasta:
same as above, or just avoid it

Potatoes:
EAT THE SKINS. The more skins the better. Better sweet potatoes than white

Rice:
Brown or wild. Or replace with quinoa or lentils.

Fruits:
Eat ones with lots of skin or lots of fibrous-ness in them. Oranges, apples, berries. But only eat a couple servings per day (and probably in the morning or lunchtime

Added sugar:
Avoid like the plague. No fruit juices. No high fructose corn syrup in soda or salad dressings. Just avoid anything with HFCS altogether

Avoid Trans Fats:
Completely. Just avoid them.

Other fats:
Make sure only 1/3 of your fat is from saturated fats. Make the rest unsaturated.

I'm a type I diabetic, so my chemistry isn't quite the same, but I'll add my 2 cents for what it's worth.

The biggest change I notice in my insulin sensitivity is due to strength training. In my experience, and lots of my fellow diabetic friends, lifting weights can have a dramatic impact on your insulin sensitivity. I literally have to cut my insulin doses in half for a day or two after a heavy session.

Lift weights!

As far as carbs, fat and fiber slow down the blood sugar spikes. I try to keep my carbs to around 125 per day, and eat most of them in the form of veggies, full-fat dairy, and some berries and whole-wheat stuff. I have my ratios set to 30% carb, 40% fat, and 30% protein.

Considering your vegetarian I would normally suggest a low carb diet, so a diet with as few carbs as you can manage and of course exercise and weight loss is the biggest factor.

I would suggest you read the book "Eat to Live. An End to Diabetes" by Dr. Joel Fuhrman. The diet is vegetarian. He allows a small amount of meat each week but it's optional. I'm Type II diabetic and I lowered my fasting blood sugar by 40 points with it.

I just found out that I am Insulin Resistant…. I've never been one to eliminate things from my diet, just try to eat whole foods in their natural state with a good balance as well as track and exercise… I've lost doing that in that past but I've gained 75 lbs and nothing's working- the blood work confirms it and its the only thing that makes sense so I'm giving their program a try.


I am on a pretty strict diet from my doctor- it's for weight loss (which I need) but it will be able to loosen up when I get back down.
Here it is:

-- I have to eat at least 20g of protein and no more than 10g of net carbs at a meal and I have to do that 5x a day-- every 2.5-3hrs.

-- I'm not supposed to worry about calories or fat -- just focus on the protein and carbs. (Hard for me!)

-- I'm only allowed 1 fruit a day (and it can't be red apple, pineapple, bananas, grapes or oranges)

-- I have to have at least 2 veges and a salad a day- (can't be carrots, beets, corn or peas)

-- And have to completely avoid: potatoes, rice (including couscous, quinoa, etc), pasta, bread, sugar, fried foods.

-- I'm doing a protein shake a day as well as taking amino acids and B-12 vitamin.

-- I'm supposed to exercise but not focus on it as much as I do my diet (they said 30 min 4-5x a week- I usually do more)


I'm just starting out but so far it's going pretty well- down 5 lbs. I've made a list of "meals" that are 20g protein/10 or less of carbs so I have some ideas to go to during the day without having to sit down and figure out the protein/carbs.

Hope this helps people… feel free to add me or ask questions.

I'm IR and sometimes track my blood sugar after meals to see what effects that different foods have. By, the way, I strongly suggest doing that. (One touch ultra is what I use)

One interesting thing I found. All most all "100% Whole Wheat" and "Whole Grain" breads are full of fast acting carbs that spike my blood sugar. Two pieces of "100% Whole Wheat Bread" spike my blood sugar to the same level as eating a snickers bar. I argued against my Doctor about this for a while. He said so called "100% whole wheat bread" was bad. He told me to measure it to see for myself. I did and was surprised. Since then, I've tried ezekial bread etc. It raises it a little less, but still too much.

I found steel cut oatmeal to be a better choice for a grain (in moderation).

I'm IR and sometimes track my blood sugar after meals to see what effects that different foods have. By, the way, I strongly suggest doing that. (One touch ultra is what I use)

One interesting thing I found. All most all "100% Whole Wheat" and "Whole Grain" breads are full of fast acting carbs that spike my blood sugar. Two pieces of "100% Whole Wheat Bread" spike my blood sugar to the same level as eating a snickers bar. I argued against my Doctor about this for a while. He said so called "100% whole wheat bread" was bad. He told me to measure it to see for myself. I did and was surprised. Since then, I've tried ezekial bread etc. It raises it a little less, but still too much.

I found steel cut oatmeal to be a better choice for a grain (in moderation).

My doctor recommend Sara Lee 45 Calorie (has to be honey wheat)-- 1 slice has 6.5g carbs with 2g fiber= 4.5 net carbs. I haven't tried it yet but they said that's the best bread option.

Also, the Mission Carb Balance tortillas/wraps-- have 3-6 net carb depending. Tried one this morning with my eggs and salsa, it was pretty good!

They also recommended La Favorita chips as treat option- 7g for 10 chips.

I am insulin resistant as well and pre diabetic with a A1C of 6.2. I am off bread all kinds but kind have fruit mostly berries which i limit to once a day. My problem is getting off artificial sweeteners as I can't take my coffee unsweetened yet. The dietician wants me under a 100 carbs a day to start, but I feel week. I almost am having problems eating mid day which I think contributes to the problem, not getting enough to eat on time. I need ideas on what to eat. Could you share your meals?

Rubysmom