Diet to Combat Insulin Resistance
Fight insulin resistance. Effective diet and strategies.
Calorie calculation examples by profile
Sedentary woman, 45 years old, 176 lbs
Active woman, 45 years old, 176 lbs
Sedentary man, 45 years old, 209 lbs
Active man, 45 years old, 209 lbs
Understanding insulin resistance
Insulin resistance occurs when cells respond less effectively to insulin, forcing the pancreas to produce more. This condition can progress to prediabetes and then type 2 diabetes. Diet and lifestyle are major levers for improving insulin sensitivity.
Glycemic index, your priority
Low glycemic index (GI) foods are essential. They release glucose slowly, preventing insulin spikes. Favor whole grains, legumes, non-starchy vegetables, and whole fruits. Avoid refined sugars, white bread, and sugary drinks that cause blood sugar spikes.
Fiber and healthy fats
Fiber (25-30g/day) slows glucose absorption. Unsaturated fats (olive oil, nuts, fatty fish) improve insulin sensitivity, unlike saturated and trans fats which worsen it. Include omega-3s regularly.
The importance of weight loss
Even a modest loss of 5-7% of body weight can significantly improve insulin sensitivity. Calorie tracking with Voical helps you maintain a moderate deficit while monitoring the quality of your carbohydrates.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Insulin Resistance
Important: This information is for educational purposes only. Consult your doctor before changing your diet, especially if you take diabetes or insulin medications.
Insulin resistance is an alarm signal from your body. Fortunately, diet can make a significant difference.
Key Principles
Choose slow-release carbohydrates
Not all carbs are equal. Choose:
- Whole grains: oats, quinoa, barley
- Legumes: lentils, beans, chickpeas
- Vegetables: all, especially leafy greens
- Whole fruits: berries, apples, citrus
Optimize your meals
Food combinations matter:
- Add protein and fiber to every meal
- Start with vegetables, then protein, then carbs
- Avoid carbs alone (plain bread, fruit alone)
Mistakes to Avoid
- Eliminating all carbs: An overly restrictive diet is not sustainable and can create deficiencies
- Neglecting fiber: Essential for slowing glucose absorption
- Forgetting physical activity: Diet alone is less effective
- Ignoring stress: Cortisol worsens insulin resistance
Why Voical Can Help You
With Voical, easily track your carbohydrate intake and distribution throughout the day. Identify which foods work for you and progressively build a diet that improves your insulin sensitivity.