Insulin Resistance: Diet And Exercise Factors To Consider

Insulin resistance is a metabolic syndrome that can cause hypoglycemia, and is common in women who have PCOS. Insulin resistance can be helped with a healthy diet of foods with low glycemic indexes, regular low-impact exercise, and Metformin, an anti-diabetic medication that also helps people who have insulin resistance.

Insulin Resistance Diet Recommendations

A low-carbohydrate, moderate-protein, and moderate-fat diet of whole foods can help to treat the effects of insulin resistance and metabolic syndrome. If you struggle with insulin resistance, follow these tips:

Insulin Resistance Diet Tips

Replace processed and refined carbohydrates such as white bread and white rice with whole grains such as wheat bread and brown rice. Also substitute refined, processed pastas with unrefined, whole grain pastas.

Avoid desserts, soft drinks, and alcoholic beverages that contain large quantities of refined sugar.  Limit your intake of potatoes, which also have high glycemic indexes, can also worsen insulin resistance.

Non-starchy vegetables have low glycemic indexes and are healthy for people who have insulin resistance. These include:

  • broccoli
  • asparagus
  • avocado
  • cauliflower 
  • legumes 
  • beans
  • peas
  • peanuts
  • soybeans

Saturated fats from vegetable sources such as coconuts and avocados are also beneficial. Also, it is recommended that you eat smaller portions of carbohydrates, that you combine them with proteins and fats, and that you eat them in small portions throughout the day instead of in large quantities in one meal.

The popular South Beach Diet and the Zone Diet are healthy diets for people who have insulin resistance or metabolic syndrome. Also ask your doctor if Metformin would be good for you to take.

Vitamin and mineral supplements are also helpful for some patients who have insulin resistance. Ask your health care provider about diet recommendations, as well as which vitamin and mineral supplements would be best for you.

Insulin Resistance Exercise Recommendations

Regular exercise can also help to regulate insulin levels because exercise helps to improve blood glucose levels. Over time, regular exercise may even prevent the development of Type 2 diabetes in some people. Regular exercise can also help with weight loss and healthy body weight maintenance.

Exercising for 30 minutes every day, or at least four times a week, is recommended. As you increase your endurance, you will be able to exercise for longer periods of time.

Insulin Resistance Exercise Tips

Simple, low impact exercises such as walking, cycling, swimming, and aerobics are safe and healthy for most people. Strengthening exercises, such as Pilates, and relaxation practices, such as yoga, also provide many health benefits, and can help you improve insulin resistance or metabolic syndrome.

Be sure to check with your health care provider before starting a new exercise program.



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