Managing Insulin Resistance to Support Healthy Weight

Insulin Resistance Key Facts

Insulin is a key hormone that lets our cells soak up the sugar in our blood, like a sponge.

But sometimes, our cells get lazy and stop responding as well to the insulin.

This is called insulin resistance.

When this happens, it can lead to weight gain and raise our risk for diabetes.

Now, here’s the good part – the foods we eat can actually help reduce insulin resistance! There’s no one perfect diet that works for everyone.

But research gives us an idea of what to focus on.

The main thing is choosing wholesome foods that slowly release energy into our body, keeping blood sugar nice and steady.

It also helps to know how fast certain foods affect our blood sugar, based on something called the glycaemic index.

So, with the right knowledge and food choices, we can take charge of insulin resistance!

Read on to find out some simple, tasty ways to keep your cells sensitive to insulin and your blood sugar happy.

Load Up On Fibre-Filled Veggies

Go for fresh whole vegetables you prepare without added salt or sugar.

Especially leafy greens, broccoli, cauliflower, tomatoes, asparagus, green beans, carrots and peppers.

Choose the whole veggie over juice to get more satisfying and nutrient filled fibre.

Enjoy Fruit’s Natural Sweetness

As sugar (refined or natural), puts us on a blood sugar rollercoaster, opt for fibre rich fruits like berries, melons, citrus fruits, and apples (ideally paired with a protein source!).

When you can, pick fresh whole fruits or plain frozen kinds.

Since fruit juice rapidly spikes blood sugar, stick with the whole fruit.

Swap Refined Grains for Nutritious Whole Grains

There’s no need to eliminate carbs entirely. Instead, simply trade refined grains for wholesome wild rice, oats, freekeh, quinoa.

Their fibre steadies blood sugar rather than causing sudden spikes.

Incorporate Plant Proteins

Beans, lentils, tofu and tempeh pack fibre, protein and nutrients for sustained energy.

Have omega-3 rich salmon or tuna 1-2 times weekly.

I highly recommend eating meat from good quality sources (like the Swaledale butchers) too.

Healthy Fats Help Fight Insulin Resistance

These monounsaturated and polyunsaturated fats actually help stabilise blood sugar, plus provide nutrients.

Stick to a palm-sized portion to keep calories in check while getting nutritional benefits.

Limit Processed Foods

Refined carbs and added sugars in fizzy drinks, juices, crisps, biscuits and other packaged snacks cause rapid blood sugar spikes.

Treat them as occasional indulgences and emphasise whole nourishing foods instead for better blood sugar control.

Maintaining healthy weight also prevents insulin resistance as extra belly fat causes inflammation and hormonal shifts.

A balanced diet focused on plants, lean proteins and healthy fats – along with activity – supports loss to improve metabolic health.