balance blood sugar by pairing the fat and protein with the carbohydrate.
“Choose fiber-rich foods such as vegetables, fruits, whole grains, beans and nuts because these can also help lower blood sugars,” Al Bochi suggests.
Eating foods that have a low-to-moderate glycemic index (GI) can also help manage insulin resistance, according to the Cleveland Clinic.
Low-GI foods are beans, legumes, apples, berries, asparagus, cauliflower, leafy greens, other non-starchy veggies, nuts, dairy, fish and meat. High-GI foods include white bread, potatoes, breakfast cereals, cakes, cookies, watermelon and dates, among others.
Insulin-resistance diet food list
So, what specific foods should you eat?
While the list of non-starchy veggies is long, some examples are broccoli, Brussels sprouts, carrots, pea pods, tomatoes and peppers, the ADA suggests.
Protein sources can include lean meats, fish or even cheese in small amounts, as well as plant-based foods, such as beans, hummus, lentils, peas or tofu.
Fruit choices are plentiful, but they are considered a carbohydrate.
Sources of monounsaturated fat include avocado, canola oil, olive oil, olives, peanuts and peanut oil, safflower oil and some nuts, according to the ADA.
Polyunsaturated fat sources can include oily fish, walnuts, flaxseeds and chia seeds, tofu, eggs and sunflower seeds.
Al Bochi also suggests consulting with a registered dietitian for personalized nutrition tips.