Insulin resistance is a common metabolic problem, and diet plays a crucial role in managing insulin resistance. To effectively improve insulin resistance, dietary strategies should focus on the selection of appropriate food types and structures.
Controlling the intake of carbohydrates is key. Priority should be given to low blood sugar index (GI) carbohydrates, such as rough rice, quinoa, oats and whole wheat bread, and to avoiding high GI fine carbohydrates, such as white bread, rice and dessert. At the same time, high-litre sugar index food intake is reduced to prevent a rapid rise in blood sugar levels.
Increased intake of dietary fibres helps to slow the rate of digestion and prevent a sharp rise in blood sugar. Food is recommended for fibre-rich vegetables, fruits, beans and whole grains. For example, three-to-five vegetables and four-to-five fruits per day, each of which is equivalent to one cup of lettuce or half a cup of cuisine, each of which is equivalent to a medium-sized whole fruit or half a fresh slice of fruit.
The protein intake is also very important. Skin meat, fish, beans and beans are selected as a source of protein, and these foods have less effect on blood sugar and provide abdominal saturation. At the same time, proper intake of healthy fats, such as olive oil, seed oil and walnuts, helps to maintain healthy metabolism.
In addition, avoiding high sugar beverages and processed foods is an important part of insulin resistance to diet. Such foods usually contain high quantities of simple carbohydrates and sugar, which can easily lead to a rapid rise in blood sugar levels. It is recommended that sugar-free water, coconut water and herb tea be chosen as alternatives to sugar-containing drinks.
In terms of eating habits, regular meal times are maintained to avoid late dinners in order to reduce the risk of insulin resistance. In addition, adequate dietary intake and attention to dietary diversity ensure adequate nutrient intake, including vitamins and minerals.
Reasonable dietary adjustments can significantly improve insulin sensitivity, thus helping to control blood sugar levels and prevent associated diseases. In the implementation of the catering plan, it is advisable that it be carried out under the guidance of a doctor or a nutritionist to ensure that the dietary programme is tailored to the specific circumstances of the individual.
