While some people have a predisposition to insulin resistance, carrying excess weight and obesity are two of the major risk factors of developing insulin resistance. Experts suggest that losing weight and eating a healthy diet helps prevent becoming insulin resistant. Here are a few dietary recommendation that may prevent insulin resistance.
Eat a Healthy Diet
A 2007 study published in the American Journal of Clinical Nutrition found that eating a healthy diet rich in fruits, vegetables, poultry, and legumes has been shown to help prevent insulin resistance in women. The USDA guidelines suggest a healthy diet for an average adult would include 2 1/2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruits every day.
Although those at risk of developing insulin resistance often worry that foods such as fruits, vegetables, and legumes are too high in carbohydrates and should be totally avoided, research suggests eating slow-acting carbs helps keep blood sugar levels from spiking, aid weight loss, and actually reduce the risk of insulin resistance. Good sources of slow-acting carbs include oatmeal made from rolled oats, green or red lentils, split peas, many types of beans, and peanuts. Processed carbohydrates such as cakes, cookies, and candies should be avoided.
Consume Fewer Calories
According to the American Diabetes Association, one way to prevent insulin resistance is to lose weight by cutting calories. Simple ways to reduce calories in the diet include:
- Control portions
- Drink water instead of soda and juice
- Reduce dietary fat intake
- Cook with nonstick cooking pans
- Use cooking sprays instead of oil
- Season foods with herbs and spices instead of eating high-fat toppings such as butter, salad dressing, mayonnaise, and gravies
- Eat low-calorie snacks
Men Can Increase Vitamin K Intake
A 2008 study published in Diabetes Care found that consuming vitamin K reduced insulin resistance in white men and may help older men improve the way their bodies use insulin. The amounts of vitamin K the researchers found to help can be obtained through diet alone. Good sources of vitamin K include kale, spinach, greens, broccoli, and romaine lettuce.
While making healthy food choices and losing weight may help to prevent insulin resistance, physical activity also plays an important role in prevention. Those concerned they will develop insulin resistance should not only develop healthy eating habits, but also aim for at least 30 minutes of physical activity every day.
References:
Barnett, R., Pelkman, C., and Webb, D. Magic Foods: Simple Changes You Can Make to Supercharge Your Energy, Lose Weight and Live Longer. NY: Reader's Digest, 2007.
Esmaillzadeh, A., et al. (2007). Dietary patterns, insulin resistance, and prevalence of the metabolic syndrome in women. American Journal of Clinical Nutrition, 85, 910-918.
Yoshida, M., et al. (2008). Effect of vitamin K supplementation on insulin resistance in older men and women. Diabetes Care, 31, 2092-2096.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
Join the Conversation