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Insulin Resistance Food regimen Plan (Indian Menu)

Affected by Insulin Resistance? Insulin Resistance Food regimen Plan (Indian Menu) Follow this Indian weight loss program to administer your hormones… Hormones play an important role in human metabolism. Any imbalance in hormones can result in severe health implications. Insulin resistance is one such hormonal disorder that affects lakhs of individuals silently. So what exactly is insulin resistance?

What’s Insulin Resistance?

We’re aware of the insulin hormone, that regulates our blood glucose levels. When you ingest carbohydrates, these carbohydrates get converted into glucose and flow into within the body. The cells rely on glucose for energy and fuel. When the blood glucose levels rise, the body releases insulin from the pancreas.

Insulin helps to move glucose from the blood into the body cells. But in insulin resistance, the insulin receptors on the cells are proof against the insulin motion. High blood glucose within the blood results in the further release of insulin within the body. This not only increases the blood sugar level but in addition increases insulin levels within the body. So now you have got an excess of each blood sugar in addition to insulin in your body.

What causes this Insulin Resistance?

  • Obesity and excess abdominal fat are directly proportional to insulin resistance
  • High serum cholesterol can have high circulatory cholesterol within the blood
  • Physical inactivity results in extra weight, high levels of cholesterol, in addition to reduced utilization of circulatory glucose
  • A faulty weight loss program that comprises high refined sugars, high fatty foods, desserts, and deep-fried foods
  • Hereditary Diabetes which implies a family history of diabetes may cause Insulin resistance

Symptoms of Insulin Resistance

  • Barely raised fasting blood sugars
  • Dark skin patches called acanthosis nigricans mainly across the neck, and joint folds

Insulin resistance predisposes a person to pre-diabetes. If this condition just isn’t taken care of at right time, it’d cause Diabetes Mellitus.

Insulin Resistance Diet Plan (Indian Menu)


What’s Pre-Diabetes?

Pre-diabetes is high levels of blood sugars which are beyond normal ranges but not as high to conclude them as diabetes. For those who are prediabetic correct eating habits will help.

Insulin Resistance Treatment

  • Medication: In extreme cases, medicine could be used to enhance insulin sensitivity. More often than not, metformin is prescribed to attain the goal of weight reduction and improve insulin resistance.
  • Exercise: Exercises regime to scale back extra weight, and improve lipid profile is obligatory. A cardio workout helps to scale back cholesterol, and triglycerides and manage excess blood glucose. Cardio exercises also help to extend serum HDL.
  • Food regimen: A balanced weight loss program that helps to drop pounds, improve blood cholesterol, and reduce circulating blood sugars is advisable.

Insulin Resistance Food regimen Plan (Indian Menu)

Food list for Insulin Resistance

Eat cereals with low GI in order that they can prevent any sudden glucose spike within the blood. Eventually, there will probably be lower insulin secretion. Complex carbohydrates are high in fiber. High fiber content keeps you full for a protracted, prevents sudden sugar spikes in your blood, and prevents overeating in the subsequent meal. Include whole wheat, millets like bajra, nachni, and jowar, quinoa, oats, and fortified cereals.

Pulses are high in proteins. Proteins help to regulate the discharge of glucose within the body. The proteins need a high metabolic rate for digestion, thus there’s more energy burned, which in turn helps to drop pounds. Eat whole pulses, dals, sprouts, and soy and its products.

Nuts and seeds are high in omega-3 fatty acids. Omega 3 fatty acids help to scale back the inflammation attributable to obesity. Omega 3 fatty acids help to lower LDL cholesterol and increase HDL HDL cholesterol. Nuts are wealthy in selenium and chromium which reduces the resistance of the cell partitions to insulin. Include almonds, walnuts, dates, flaxseeds, chia seeds, methi seeds, and pumpkin seeds.

Milk and its products are wealthy in proteins, vitamins, and minerals that help to scale back the body’s inflammation attributable to obesity. Milk has a balanced amount of proteins and carbohydrates that assist in the slow release of carbohydrates from milk.

Poultry and fish are high in proteins. Proteins decelerate the discharge of glucose from the stomach and forestall insulin spikes within the blood. Omega – 3 wealthy fishes reduce the body’s inflammation, lowers LDL, and total cholesterol, and increase HDL cholesterol. Eggs are wealthy in vitamins and minerals that help to scale back insulin resistance.

Vegetables are high in fiber, vitamins, and minerals. Fiber helps to maintain you full for a protracted, controls blood sugars, reduces cholesterol, and helps to scale back weight. Include 3 – 4 servings of antioxidant-rich colourful vegetables in your each day weight loss program to scale back the inflammation within the body.

Fruits have natural sugars. They’re wealthy in fiber that helps to regulate the glucose released from the intestines. Fibrous and citrus fruits have low GI which helps to administer insulin resistance. Eat 1 – 2 servings of fruits each day.

Reduce the overall amount of visible fats within the weight loss program. High fat intake results in dyslipidemia, a rise in LDL, and total cholesterol, and worsens insulin resistance. Eat oils wealthy in MUFA and omega 3 like groundnut oil, canola oil, or rice bran oil.

Insulin Resistance Food regimen Plan (Indian Menu)

Foods to avoid:

  • Refined cereals: Refined cereals are high in GI which ends up in sugar and insulin spikes within the blood. Refined sugars also result in weight gain, worsen PCOS, and lead insulin resistance. Avoid high quality flour and refined sugar.
  • Fatty foods: Fatty foods result in a rise in body fat deposition, weight gain, and increased LDL and triglycerides. Avoid creamy gravies, deep-fried foods, junk food, and cholesterol-rich organ meats.
  • Alcohol: Alcohol is high in empty calories. Alcohol increase triglycerides and cholesterol and reduces HDL and results in obesity.

Insulin Resistance Food regimen Plan (Indian Menu)

Sample Food regimen chart for Insulin Resistance

Empty stomach: 1 cup water with ¼ tsp cinnamon powder

Breakfast: 1 cup Daliya vegetable upma 1 cup Low fat Milk

Mid-morning: Soaked nuts (2 almonds, 2 walnuts, 1 dried apricot, 1 tsp chia seeds) or 2 Egg whites

Lunch: 1 cup Green Salad + 1 Chapati + 1 cup Vegetable + 1 cup Dal + cup Curd or 100 gms chicken or fish

Evening: 100 -150 gms Fruit (Orange, watermelon, mosambi, berries, musk melon, papaya, pear)

Dinner: 1 cup Green Salad + 1 cup Vegetable soup + 1 cup Dal khichdi or Puloa or Rice + 1cup Dal or Pulse or curd

Bedtime: 1 cup Warm water with turmeric


A mindful lifestyle change will help to administer insulin resistance. The right mix of medication, exercise, and weight loss program will maintain blood insulin levels and reduce insulin resistance. In case your insulin resistance has increased to the extent of hyperinsulinemia, a change in weight loss program is advisable. Weight reduction also helps you tackle insulin resistance to an incredible extent.

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