What is an Insulin Resistance diet?

Insulin resistance diet is a diet that helps us overcome or prevent a medical condition called Insulin resistance. Insulin resistance diet is not any special diet but; a diet that is devoid of unhealthy fats, refined sugar, processed starch, and meat and full of healthy unsaturated fats, proteins, vitamins, and minerals that can be obtained in the form of fresh vegetables, fruits, legumes, sprouts, and fish etc. Not only a diet but; a healthy lifestyle that includes regular physical exercise like cardio, brisk walking, jogging, or running for physical fitness and yogasana and mindful meditation for mental fitness plays a pivotal role in both preventing or recovering from insulin resistance.

What is insulin resistance? And what are its primary causes?

Insulin resistance is a medical condition that can happen to a person who is healthy or unhealthy, diabetic or nondiabetic, obese or lean. It does not have anything to do with the person’s present health. During insulin resistance, the cells of different organs of our body do not allow insulin hormones to enter. Insulin is a hormone produced by the pancreas in our body that carries glucose which is produced from the food we eat. We all know that glucose is a form of energy our body needs to function properly. Due to a medical condition called insulin resistance, the cells of our body organs do not allow insulin to enter; consequently, the glucose levels in our blood elevate and the person becomes diabetic and obese after some time. 

Living a sedentary lifestyle, regularly consuming junk foods and energy-dense foods that are processed with preservatives and packed with unhealthy ingredients like saturated fats, refined sugar, artificial sweeteners, and preservatives, etc. cause our body to become physically and hence mentally weak. Becoming physically weak does not necessarily only mean that our body lacks energy and needs it to function properly. When there is an imbalance between the energy that we consume and the energy that is utilized a condition called metabolic syndrome occurs, which causes our body organs to become insulin resistant. The sedentary lifestyle causes lesser utilization of energy than consumed. Maybe, consequently; our body organs resist insulin from entering for not wanting glucose anymore. A sedentary lifestyle lessens our body’s ability to regulate blood sugar and insulin levels. However, it is to be noted that medical science has not yet been able to know the exact cause of insulin resistance.

How to improve insulin sensitivity and overcome insulin resistance naturally?

As mentioned above insulin sensitivity can be enhanced naturally by taking healthy and fresh foods, following a physically active lifestyle or at least exercising daily with cardio or brisk walking, jogging or mild running for 45 minutes to 1 hour, and practicing yoga for 1 hour. For a healthy mind, meditation plays an important role. We must remember that mindful meditation calms our mind, and enhances brain power and ability to concentrate and resolve problems with a positive frame of mind. Meditation not only empowers our conscious mind but; significantly empowers our subconscious mind either and it is well known that the mind affects our brain function, neuronal activities, and the body’s chemical balance. Therefore, if we are mentally fit we’ll become physically fit and stay away from medical conditions like insulin resistance and obesity, etc. Below mentioned are the ways to improve insulin sensitivity.

Diet patterns for improving insulin sensitivity, maintaining good health, and keeping weight in check

Always take seasonal fruits for breakfast

Step 1

• Eat Only Fruits till noon – we can eat any 3 to 4 types of seasonal fruits, equal to our body weight in kg × 10. The final value of this multiplication should be considered in grams. Meaning if our body weight is 80kg multiplying this by 10 gives 800 and this should be considered in grams i.e. 800g of fruits should be eaten for breakfast.
• We can also include oatmeal with dry fruits such as almonds, walnuts, raisins, etc. for breakfast but; the combination of oatmeal and fruits should be equal to the weight in grams as mentioned above.

Step 2

Vegetables and homemade vegetarian food cooked in less salt and oil

• We should always eat Lunch/Dinner in 2 Plates.
• Plate 1 should consist of 4 types of raw vegetables, equal to our body weight in kg × 5 and the final value of this multiplication should be considered in grams as mentioned above.
• Plate 2 consists of homely-cooked vegetarian food with negligible salt and oil. We can eat vegetables with Indian bread made either out of wheat or preferably a combination of sorghum, pearl millet, and finger millet. We can also have curry and rice if wanted.
• First, we have to finish eating plate 1, then take plate 2.
• Importantly, we must try to finish dinner by 7 pm.

If need be, one can snack on sprouts, dry fruits, fresh coconut water & coconut cream, Hunza tea, or green tea. Also, we must expose our body to sunshine for 30 minutes every day before 10 am. or between 4 pm and 5 pm.

More importantly, while following healthy dieting practices as mentioned above, as much as possible one should see to it that breakfast, lunch, and dinner are taken in the window of eight hours from morning to evening. In other words, one should go on fasting for 16 hours of the day and this will trigger autophagy in the cells of our body and we are well aware of the benefits of autophagy.

Apart from the above, we can practice physical exercise like high-intensity interval training, brisk walking, jogging, cardio with strength training, and yoga for 45minutes to 1 hour per day for at least 5 days a week and this will help us keep all our body organs physically healthy and fit which, in turn; help significantly boost weight loss, metabolism and improve insulin sensitivity. 

Besides following the aforementioned dieting practices and physical exercise we must also try and see if we can spare at least 30 minutes to 1 hour of a day for mindful meditation for good health of our mind and living life with positivity. As mentioned above, a healthy mind triggers positivity which causes progressive development in our body, and this, in turn; helps us stay both physically and mentally energetic and fit and hence prevent or overcome insulin resistance.

Significant Note:

Following natural healing practices in our lives results in our overall well-being and consequently, nurture our relation with the natural world. Natural remedies are powerful and they could be considered as useful and effective substitutes for professional allopathic medical care and practices.

However, before resorting to any natural healing program, especially when we are on any medications or have any treatment going on for our existing health conditions we must always consult our concerned healthcare experts  so that, considering the limitations of our health or whether we are allergic to certain remedies we can have significant guidance of our health experts.

By adopting natural remedies and believing in their healing power we can enhance our physical and mental health leading to a more balanced and satisfying life. We must respect traditional practices and religiously follow natural healing practices for the benefit of mankind and nature.