Diet for insulin resistance: a sample menu, a list of allowed and prohibited foods

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

What is insulin resistance in simple terms?

Often, pathology has a pronounced symptom in the form of abdominal obesity, that is, fatty tissues are located in the abdomen. This type of obesity is extremely dangerous because the fat is on the internal organs, provoking a decrease in the sensitivity of cells to insulin. Next, consider the diet for insulin resistance. In addition, we will get acquainted with an approximate menu for the week and find out which products are allowed and which, on the contrary, are prohibited for use with this ailment.

Insulin resistance - what is it in simple terms?

Insulin resistance is a decrease in the response of the cells and tissues of the human body to insulin, whether it is produced by the body or administered by injection. The pancreas produces insulin for the incoming glucose, but it is not perceivedcells.

Food List for Insulin Resistance

This diet prohibits the following foods:

• Eating fatty fish and meat.
• Reception of rice, semolina, sweets, chocolate and sugar.
• Eating flour products made from wheat flour.
• Fruit juices, potatoes, smoked meats, sour cream and butter.

The diet of a diet with insulin resistance should be formed only from foods with a low glycemic index.

Allowed Foods

Vegetables along with fruits, cereals and animal products should be present on the dietary table every day. Against the background of the use and preparation of certain products with insulin resistance, it is required to adhere to several basic rules. For example, fruits are best eaten in the morning. The fact is that the glucose that came with them is well absorbed against the background of physical activity, which falls on the first part of the day.

First courses are cooked on a vegetable or second meat broth, which is done as follows: after the first boil, the water is drained and poured with new water, and the broth for the first course is obtained on it. But doctors lean towards vegetable soups, in which the meat is added ready-made. Permitted meat and fish products include turkey, veal, chicken, rabbit, quail, chicken and beef liver, perch, pike and pollock. Fish should be on the weekly menu at least twice. Excludeconsumption of caviar.

For meat and fish food, vegetables and cereals are allowed as a side dish. The latter are best cooked on water, without seasoning with butter. An alternative would be vegetable oil. From cereals, buckwheat, pearl barley, brown rice, barley groats, pasta are allowed (but not more than twice a week). Eggs are allowed with this diet no more than one per day, however, the amount of proteins can be increased, their glycemic index (GI) is zero.

Dairy products - okay or not?

Dairy products for insulin resistance are most often allowed.

Almost all of them have a low index, with the exception of fatty foods. Such food can serve as an excellent second full dinner. Products are allowed in the form of whole and skimmed milk, cream, kefir, unsweetened yogurt, fermented baked milk, curdled milk, cottage cheese.

Vegetables

Vegetables with such a diet make up half of the daily diet. Salads with complex side dishes are prepared from them. Potatoes are banned due to their high glycemic index. If it was decided to add potatoes to the first dish, then the following rule should be observed: the tubers are cut into cubes and soaked overnight in cold water. This will partially rid the potatoes of starch. Low GI vegetables include squash along with onions, garlic, eggplant, tomato, cucumber, zucchini, green peppers, peas and all types of cabbage (whether white, red or colored).

You can add spices with herbs, for example, it will doparsley with dill, oregano, turmeric, basil and spinach. Many fruits and berries have a low GI. They are eaten fresh as salads, fillings for diabetic pastries and as part of the creation of various sugar-free sweets.

Sample menu

The following is a sample diet menu for insulin resistance. You can change it a bit according to your preferences. All dishes are prepared only in an authorized way: in the microwave, steamed, baked in the oven, grilled or boiled.

Monday: what to eat at the beginning of the week?

For breakfast, they eat steamed scrambled eggs with black coffee and cream. For a second breakfast, a fruit salad is eaten, which is dressed with unsweetened yogurt, they drink green tea along with tofu cheese. For lunch, they eat buckwheat soup cooked in vegetable broth, combined with two slices of rye bread, steamed chicken cutlet, stewed cabbage with brown rice and herbal tea.

For an afternoon snack, curd souffle is suitable in combination with dried fruits and green tea. For the first dinner, they eat baked pollock with vegetables and drink coffee with cream. For the second dinner, they drink a glass of fermented baked milk.

Temporary menu for Tuesday

Tuesday breakfast is served with cottage cheese and green coffee with cream. For a second breakfast, stewed vegetables are eaten along with a boiled egg and green tea. For lunch, vegetable soup is suitable in combination with barley with boiled chicken breast, a slice of rye bread and black tea. Eat for lunchfruit salad. For the first supper, they eat meatballs made from brown rice and turkey, seasoned with tomato sauce, and drink green coffee. For the second dinner, they drink one glass of curdled milk.

What to eat on Wednesday?

For the first breakfast on a diet with insulin resistance, they drink kefir and eat 150 grams of blueberries. Then for a second breakfast they eat oatmeal with dried fruits (dried apricots or prunes are suitable), two cookies are also eaten and green tea is drunk. For lunch, barley soup is eaten along with eggplant stewed with onions and tomatoes, baked hake is used, and, in addition, coffee with cream. For an afternoon snack, they eat a vegetable salad with a slice of rye bread. For the first dinner, buckwheat is eaten in combination with a liver cutlet and green tea. And for the second dinner, they eat fat-free cottage cheese and drink tea.

Menu for insulin resistance can be varied independently.

How to eat on Thursday?

For the first breakfast, fruit salad with tea is used. Next, for a second breakfast, they eat an omelet, steamed with vegetables and green coffee. For lunch, vegetable soup is eaten in combination with brown rice and chicken pilaf, a slice of rye bread and green tea. For an afternoon snack, they eat tofu cheese, drink tea. For the first dinner, stewed vegetables are consumed along with a steam cutlet and green tea. For the second dinner, a glass of curdled milk is consumed.

The list of allowed foods for insulin resistance will help you create a menu.

Friday: breakfast, lunch, dinner

On the firstbreakfast is eaten with curd soufflé with tea. For the second breakfast, Jerusalem artichoke salad is consumed along with carrots and tofu cheese, a slice of rye bread and rosehip broth. For lunch, millet soup is consumed in combination with a fish steam cutlet with barley and green coffee with cream. For an afternoon snack, they eat Jerusalem artichoke salad. The dish is also combined with carrots, egg and olive oil. For the first dinner, they eat a boiled egg along with cabbage stewed in tomato juice, and, in addition, add a slice of rye bread with tea. For the second dinner, they drink a glass of kefir.

Saturday menu

For the first breakfast, they eat a fruit salad with rosehip broth. For a second breakfast, a steamed omelet is consumed along with vegetable salad and green tea. For lunch, they eat buckwheat soup along with a liver cutlet with brown rice, and, in addition, with a slice of rye bread and tea. For an afternoon snack, fat-free cottage cheese with green coffee is used. For the first dinner, pollock is consumed, which is baked on a vegetable pillow. They also eat a slice of rye bread and drink green tea. For the second dinner, they drink a glass of fermented baked milk.

A perfect end to the week - Sunday menu

For the first breakfast, they eat a slice of rye bread, combined with tofu cheese and green coffee with cream. For the second breakfast, a vegetable salad with a boiled egg is used. For lunch, they eat pea soup along with beef tongue with buckwheat, a slice of rye bread and rosehip broth. For an afternoon snack, fat-free cottage cheese is suitable in combination with dried fruits and tea. For the first dinner, usemeatballs with tomato sauce, and, in addition, with green coffee with cream. For the second dinner, they drink a glass of curdled milk.

What is the benefit of bell pepper for the body? More on that later.

Bulgarian pepper - how is it good for the human body?

Regular consumption of bell pepper helps people to normalize the functioning of the entire nervous system as a whole. The product is recommended for those who suffer from depression, insomnia and are under constant stress. The effectiveness of the beneficial properties of pepper is manifested against the background of memory deterioration, with fatigue, and, in addition, with a breakdown. With all the above symptoms, you need to include fresh vegetable salads seasoned with bell pepper in your diet.

Ascorbic acid, which is present in significant amounts in pepper, helps to restore and at the same time strengthen the body's defenses. Vitamin C combines with the beneficial properties of flavonoids, beneficially affecting blood vessels. Thanks to this, they become elastic, less permeable, and, in addition, more passable, which improves blood circulation in the capillaries and blood supply to the brain.

The he alth benefits of bell peppers are often underestimated.

It differs from other vegetables in a special flavor. It is provided by the alkaloid capsaicin. The same substance explains the benefits of pepper for the human digestive system. Capsaicin stimulates the stomach, increases appetite, improves digestion.

Antioxidants, which are part of the pepper, perfectly cleanse the blood of the presence of low-density cholesterol, rejuvenating cells and thinning the blood. Normalization of blood consistency reduces the risk of blood clots by stabilizing blood pressure. Pepper is prescribed for those who have low hemoglobin. Regular consumption of this vegetable will help to quickly defeat anemia.