bread, pasta or a range of other items, such as dairy or fruit.
Blood sugar rises more slowly when protein, fat and carbs are eaten together compared to just eating carbohydrates on their own, Al Bochi notes.
A 2019 research review published in Advances in Clinical and Experimental Medicine notes an emphasis on reducing intake of simple sugars from sweet drinks, desserts and excessive fruit juice.
“Many studies have demonstrated the beneficial effects of consuming complex, low-glycemic-index carbohydrates that are rich in dietary fiber,” the review notes. “An insulin-resistant patient’s diet should be rich in whole grains and high amounts of non-starchy vegetables and raw fruit.”
Health benefits of an insulin-resistance diet
No single test will indicate whether someone is insulin-resistant, according to the CDC. A health care provider may make that diagnosis if a person has high blood sugar; a high level of triglycerides in their blood; a high level of “bad” (LDL) cholesterol; or low level of “good” (HDL) cholesterol.
A good indicator of how many people have insulin resistance is to note how many have prediabetes. That’s about one-third of adults, more than 84 million people in the United States, according to the Cleveland Clinic.
A person can improve their insulin resistance with a healthy diet, regular moderate-intensity physical activity and weight loss, the clinic suggests.
These lifestyle modifications can reduce insulin resistance over time; lower blood glucose levels; and decrease blood pressure and bad cholesterol, while raising good cholesterol, according to the clinic.
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How to balance your plate
Aim for a plate that is half vegetables, one-quarter carbohydrates and one-quarter protein and fat, Al Bochi suggests.
Vegetables should be non-starchy, the ADA’s Diabetes Plate Method recommends.
Al Bochi offers an example of a food combination for insulin resistance: Adding avocado and egg to a person’s morning toast will