Index Subject

Have you ever heard about insulin resistance and its significant impact on health? Insulin resistance plays a key role in increasing the risk of chronic diseases such as type 2 diabetes, obesity, and heart disease. Because insulin resistance is closely linked to what we eat, choosing an appropriate diet can make a big difference in body health and controlling insulin levels.

Understanding the best ways to combat insulin resistance does not depend only on knowing which foods should be avoided, but also extends to eating foods that help improve insulin sensitivity. How can we achieve this scientifically? What foods contribute to regulating insulin levels?

In this article, we will shed light on the best foods and nutritional advice that help reduce insulin resistance, and we will discuss the main factors that affect this condition, in addition to ways to Easily apply this system in life Daily.

Best diet for insulin resistance

• Insulin resistance is a condition that occurs when the body's cells are less able to respond to the effects of insulin, resulting in increased blood sugar levels and increased insulin production.
• The best diet for insulin resistance depends on reducing the consumption of refined carbohydrates and sugars, and increasing the intake of foods that increase the body's response to insulin.
• The focus should be on eating foods rich in fiber, lean proteins, and healthy fats because they help improve insulin sensitivity and regulate blood sugar levels. Blood.
• It is important to include in the diet leafy vegetables, proteins such as chicken and fish, as well as healthy fats such as olive oil and nuts, and low glycemic index carbohydrates such as whole grains. And legumes.

"There are many diets that contribute to combating insulin resistance, the best of which are those that focus on reducing processed foods and increasing the consumption of vegetables and...Health care. It is important to obtain Consultation Food

Insulin resistance diet chart in Ramadan

In Ramadan, you can follow a diet designed for insulin resistance that balances periods of fasting and eating. Where the table could be as follows:

 Breakfast:

• It should be balanced and contain proteins and healthy fats with few complex carbohydrates.
• For example: grilled chicken with a green salad and olive oil, a little brown rice or whole grains.

 Suhoor meal:

•  It should contain slow-absorbing carbohydrates and proteins to keep blood sugar levels stable throughout the day.
• For example: boiled eggs, low-fat cheese, a slice of whole-grain bread.

 It is important to avoid sugar and fried meals that lead to high blood sugar levels after breakfast.

How long does it take to treat insulin resistance?

The treatment of insulin resistance depends on a group of factors such as adherence to the diet, exercise, and the person’s general health condition. In most cases, it can take improvement in sensitivityInsulin between several weeks to several months. With careful adherence, improvement in blood sugar levels and control of insulin resistance can be seen within 36 months.

What is the prohibited food for insulin resistance?

There are many foods that should be avoided to improve insulin resistance, including:

•  Refined sugars such as sweets and soft drinks.
•  Refined carbohydrates such as white bread and white pasta.
•  Fast food and fried foods.
•  Saturated fats such as hydrogenated oils.
•  Sweetened beverages such as sugary juices.

The most frequently asked questions about insulin resistance

Can insulin resistance be completely treated?

  Yes, with a healthy lifestyle, insulin resistance can be greatly improved.

Does insulin resistance lead to diabetes?

  Yes, if not treated early, it may lead to the development of type 2 diabetes.

Does exercise contribute to the treatment of insulin resistance?

  Certainly, exercise helps improve insulin sensitivity.

How do I lose weight with insulin resistance?

Losing weight is one of the best ways to improve insulin sensitivity. This can be achieved by following a diet low in refined carbohydrates and rich in fiber and healthy proteins. In addition, regular exercise, such as walking or resistance exercise, can help promote weight loss and improve insulin sensitivity.

How do I treat insulin resistance naturally?

Physical treatment for insulin resistance includes:

• Exercise:Regular exercises Such as walking and lifting weights help improve insulin sensitivity.
•  Eat foods rich in fiber:Leafy vegetables and whole grains.
•  Eat healthy fats:eg Avocado, olive oil, and nuts.
•  Avoid processed foods: Refined sugars and refined carbohydrates.
•  Get enough sleep:to improve insulin levels.

What vitamin treats insulin resistance?

It is a vitaminDOne ​​of the vitamins that is linked to improving sensitivity Insulin. There are some studies indicating that vitamin deficiency >Dmay be associated with an increased risk of insulin resistance.

What vitamin helps insulin resistance?

In addition to vitamin D, there is vitamin B< span style="font-size:14.0pt">12 and magnesium, as it has been proven that magnesium plays an important role in improving the body’s response to insulin, and consuming it regularly can help reduce insulin resistance.< /span>

Are boiled eggs beneficial for insulin resistance?

Yes, boiled eggs are a healthy food option for insulin resistance. They are rich in protein, contain healthy fats, and help keep blood sugar levels stable. Eggs are also low in carbohydrates and do not cause a rapid rise in blood sugar.

Does rice increase insulin resistance?

White rice can increase insulin resistance because it is high in simple carbohydrates. It is preferable to eat brown rice or alternatives such as quinoa or barley, which contain more fiber and cause a slower rise in sugar levels.

Are potatoes allowed for insulin resistance?

Potatoes contain a high percentage of quickly digestible carbohydrates, which leads to a rapid rise in blood sugar levels. It can be replaced with sweet potatoes, which contain a higher percentage of fiber and are considered a better option for insulin resistance.

Are dates beneficial for insulin resistance?

Dates contain a high percentage of natural sugar, so they should be eaten with caution. It may be best to eat dates in limited quantities as part of a balanced diet to improve insulin resistance, especially if eaten with other sources of protein or healthy fats to reduce their effect on sugar levels.

"With the Shawir Application"

 Take care of your health and combat insulin resistance with a personalized nutritional plan that suits your needs!

Get advice and integrated nutritional programs from nutrition experts to help you improve insulin levels in the body.

Download the Shower app now and start your journey towards a healthy lifestyle And balanced!”

You can download the application as follows:

For Android From Here

For iPhone From Here