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5 things you need to add into your diet if you suffer with insulin resistance
Though seldom discussed, insulin resistance is one of America’s most common health complaints. And while there is no direct cure, making a few positive plant-based dietary choices can help to keep the negative effects of the condition at bay.
A National Health Survey carried out in 2003 found that 22% of adults in the US were affected by insurance resistance. As of 2021, this figure is believed to have risen exponentially, with 44% of American adults aged 18 – 44 now said to be insulin resistant, leaving those affected with increased chances of suffering from health complications such as Type 2 Diabetes, Heart Disease and obesity.
Five plant-based foods to eat to counter insulin resistance
The fact there is no straightforward cure for those who process insulin inefficiently can leave those in need of a solution feeling rather helpless. But fear not, small everyday lifestyle changes can help to keep your body safe from a range of negative side effects – and can even help to reverse your insulin resistance.
According to professional dietitians Novella Lui and Elizabeth Huggins of health site EatingWell, here are five foods you should incorporate into your diet to promote insulin resistance while incorporating plant-based nutrition.
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1. Dry beans
Dry beans should be a grocery shopping stable for anyone looking to improve their insulin intake, say Lui and Huggins. The dry bean umbrella term refers to a range of classic pantry items such as kidney, lima or black eyed beans – all of which are classed as ‘low-glycemic-index’ foods, meaning they don’t raise your blood sugar levels at a threatening pace, thus encouraging your body to lower its insulin resistance levels.
Boasting versatility and a healthy dose of both protein and fiber – dry beans can be added to things like soups, stews, chilis or salads, and will help to leave you feeling full after your meal without negatively altering your metabolic system.
2. Lentils
Similarly, the humble lentil may not look like much when bagged up on the shelves – but do not underestimate the ability of the pulse to alleviate your health woes.
As pointed out in the nutritionists’ guide, research has indicated that the protein present in lentils can help to counteract digestive enzymes from accessing the starch you are consuming, thus helping to keep your glucose intake levels down.
With the winter months looming, lentil soup is one of the most filling one-pan meals you can make – and it shouldn’t put too much of a dent in your wallet, either.
3. Split peas
For those who have never cooked with split peas – they are simply dried-out green peas that pack an impressive 16 grams of both protein and fiber per cup.
The benefit of split peas, Lui and Higgins point out, is similar to lentils – in that they impose minimal impact on the blood-sugar content you are consuming when you digest them.
4. Chickpeas
A fourth food you should look to insert into your plant-based diet is chickpeas – an inoffensive legume that can be transformed into a mealtime game changer with just a small dose of seasoning.
The key thing to be aware of when planning meals while insulin-resistant is that many forms of starch and carbohydrates are to be avoided, as it can be difficult for your body to ingest them correctly. The benefit of chickpeas though is that the starch they contain is harder to digest – thus reducing the knock-on effect they will have on your blood sugar levels.
5. Edamame
Finally, for a slight change of vibe, look no further than edamame – the small soybean cases that you will often come across in Japanese and other East Asian cuisine.
Though lower in fiber than other food types on this list, edamame contains high levels of protein and promotes positive blood sugar regulation, thus helping your body to intake glucose more productively and bolster its sensitivity to insulin.
While we can’t guarantee that any of the food types mentioned in this article will reverse your body’s resistance to insulin, making positive nutritional changes to your diet will certainly do your body no harm during the coming Winter months.
