Common Symptoms
- Increased thirst
- Frequent urination
- Fatigue after meals
- Weight gain (especially belly fat)
- Skin tags
- Dark patches on skin
- Sugar cravings
Dietary Approach
Follow a low-glycemic diet rich in fiber, healthy fats, and lean proteins. Focus on foods that stabilize blood sugar rather than spike it. Meal timing and portion control are crucial.
Key Strategies
- Eat protein with every meal to stabilize blood sugar
- Choose low-GI carbs (quinoa, legumes, non-starchy vegetables)
- Include healthy fats to slow digestion
- Practice time-restricted eating (12-14 hour overnight fast)
- Avoid grazing - eat 3 balanced meals
Essential Nutrients for Insulin Resistance
Fiber
criticalRole: slows-glucose-absorption
Daily Target: 30-40g
Magnesium
highRole: improves-insulin-sensitivity
Chromium
mediumRole: enhances-insulin-action
Omega3
highRole: reduces-inflammation
Top Foods for Insulin Resistance
These foods are particularly beneficial for managing Insulin Resistance:
Artichokes (Globe)
vegetables
Key nutrients: fiber, magnesium, chromium
Black Beans (Cooked)
legumes
Key nutrients: fiber, magnesium, chromium
Blueberries
fruits
Key nutrients: fiber, magnesium, chromium
Cottage Cheese (Low-Fat)
dairy
Key nutrients: fiber, magnesium, chromium
Dark Chocolate (70-85% cacao)
nuts-seeds
Key nutrients: fiber, magnesium, chromium
Flaxseeds (Ground)
nuts-seeds
Key nutrients: fiber, magnesium, chromium
Garlic
herbs-spices
Key nutrients: fiber, magnesium, chromium
Green Tea
beverages
Key nutrients: fiber, magnesium, chromium
Kimchi
vegetables
Key nutrients: fiber, magnesium, chromium
Sardines
proteins
Key nutrients: fiber, magnesium, chromium
Tempeh
proteins
Key nutrients: fiber, magnesium, chromium
Tofu (Firm)
proteins
Key nutrients: fiber, magnesium, chromium
Track Your Nutrition for Insulin Resistance
Use Nutrivio to monitor your diet, track symptoms, and get personalized recommendations for managing Insulin Resistance.
