The best diet for someone who has insulin resistance



The Diet is plant-based with a low-glycemic (GI) index, that’s low in saturated fat and high in fibre. This includes:

Colourful vegetables

Rich in immunity-boosting vitamin C and gut-loving fibre, vegies are oh-so-good for you. They’re also low in kilojoules, so they play a key role in weight management. Aim to fill half your plate at every meal with a variety of different vegies.

Lean protein

Tofu, legumes, seafood, eggs, poultry and meat are packed with protein to keep hunger pangs and cravings at bay. Focus on small portions of lean protein (one-quarter of your plate) at each meal, and include high-protein snacks like yoghurt.

Healthy carbohydrates

Minimally processed wholegrain foods like brown, grainy bread and rolled oats, as well as sweet potatoes, lentils and chickpeas, provide slow-burning energy to keep you feeling satisfied. A small portion at each meal is essential in any healthy diet.

Fruit

Yes,fruit contains natural sugars - but it’s wrapped up with fibre for a healthy gut,micronutrients to keep your body working at its best,plus antioxidants to fight disease.Aim for two pieces of fresh fruit a day.

Dairy or alternatives

Milk,yoghurt and cheese (or calcium-fortified alternatives such as soy milk) offer many essential nutrients,including calcium to support the growth and maintenance of strong bones and teeth.

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