Insulin Resistance Healthy Eating Plan / Diet

The goal of the following diet is to minimise sugar and insulin levels, particularly in the case of Non-Insulin dependent Diabetes, and achieve a healthy balanced intake of protein, carbohydrates , saturated and healthy fats while increasing the quantity and quality of essential nutrients (vitamins and minerals) in the diet. There is no need to count calories on this diet as the high nutrient to calorie intake helps to stabilise weight gain. If you wish to accelerate your weight loss or gain further control over your Insulin Resistance/Diabetes drop to a Diabetes Eating Plan. Some foods may be specifically excluded from your meals if you are undergoing an Elimination Diet or are aware that you have a Food Intolerance.

 

WHAT ARE THE KEY DIFFERENCES TO THE OPTIMAL HEALTH EATING PLAN?

You will br consuming less from the grain/starch vegetable groups (3 total serves rather than 6). To accomodate for this consume more legumes and vegetables at each meal. If you remain hungry between meals add healthy snacks such as vegetable soups and salads, nuts, avocadoes, small protein serves, etc.

 

WHAT ARE THE KEY DIFFERENCES TO THE DIABETES HEALTHY EATING PLAN?

The Diabetes Healthy Eating Plan limits the grain group further. You can not eat grains on this plans and will increase your serves of legumes and vegetables at each meal. If you remain hungry between meals add extra healthy snacks such as vegetable soups and salads, nuts, avocadoes, small protein serves, etc.

IF YOU ARE USING ANY MEDICATION FOR DIABETES YOU SHOULD WATCH THAT IMPROVEMENTS IN NATURL BLOOD SUGAR REGULATION THROUGH DIET DOES NOT LEAD TO THE RISK OF HYPOGLYCEMIA.

 

 

DAILY MEAL PLAN:

 

You may have 2 meals containing protein per day cooked by either grilling, stir frying, roasting or poaching.

Do not batter or deep fry.

 Serving sizes should be the equivalent of:

* 90 grams of lean ( e.g Heartsmart) beef, veal, lamb or pork; remove visible fat. Unless you are adverse to eating red meat, 2 serves per week are encouraged as a source of iron and Vitamin B12.

* 90 grams of skinless chicken, visible fat removed

* 90-120 grams of canned fish or fresh fish. Canned fish should be packed in spring water only, not oils. Aim for 3 serves of fish per week.

* 90-120 grams of shellfish

*  You may have an additional 1 egg per day unless you are Diabetic AND have high cholesterol. Eggs may be added raw to a shake, or soft boiled. You should not cook eggs to a point in which the yolk becomes solid, nor should you fry them.

You may increase this by up to 1/2 again for the first 6 to 12 weeks if you are hungry on this diet and, in particular, if you begin an exercise regime. If you find obtaining adequate protein intake difficult, a protein shake may be prescribed by your practitioner. A protein shake is also an option for breakfast.

MANY PEOPLE FIND IT DIFFICULT TO CONSUME A HIGH QUALITY PROTEIN FOR BREAKFAST DUE TO DIETARY HABITS. HOWEVER, PROTEINS EATEN AT BREAKFAST OFTEN STABILISE ENERGY LEVELS AND MOODS. A PROTEIN SHAKE THAT REPLACES BREAKFAST IS WORTH CONSIDERING IF YOU TEND TO MISS BREAKFAST, OR RELY ON PROCESSED CEREALS FOR BREAKFAST.

 

 Cook with as many herbs and spices other than salt as possible.

Do not add salt to meals and consider using a salt alternative. Any salt you eat should be iodised, however, make sure you avoid aluminium as an anti- caking agent.

 

Eat as many raw vegetables as possible other than for the starch vegetables listed below.

Eat a raw salad at both lunch and dinner where possible.

Eat as many different types of vegetables as posble. Minimum 6 serves.

Consume Soups made from non-starch vegetables or legumes/beans as required. This is a healthy and easily pre-prepared snack food to consume whenever you are hungry. Keep a serving with you that you can microwave when hungry. Minimum 3 serves.

Eat as many steamed or stir fried vegetables as possible other than for the starch vegetables listed below. Eat at least 3 different servings of steamed vegetables a day and eat as many different types as possible. Try to eat a minimum 250 grams (drained wet weight) of legumes, beans, lentils, chick peas, tofu and tempeh per day (usually about a 400-500 gram can once the fluid has been drained off – check the label). There is no limit to your intake of this food group.

 

 Consume a minimum 4 serves of fresh whole fruit ( or blended whole fruit). There is no limit to this food group, but you should not have fruit juice. Consume a maximum of a shallow palm full of dried fruits per day (sultanas, 3-4 dates, 1-2 figs) Try to achieve at least one serve daily (1 cup fresh, 1 cup cooked) from the following foods; carrots, aubergines, mushrooms (Shiitake, Maitake), capsicums, onions or tomatoes (1 large whole). A mixture is preferred.

No more than 3 serves total from the Cooked ( steamed, baked, stir fried)Starchy Vegetables groups:: squash, corn, potatoes,sweet potatoes OR 3 serves from the Cereal/Grain group: breakfast cereals, breads, pasta,rice or a combination of either group TOTALLING 3 SERVES DAILY MAXIMUM. It is best that these serves come from sources that have been processed as little as possible. Do not consume this serving alone or as a snack.. If you are eating a meal and feel you have too much on the plate, this is the food group you should leave on the plate. Minimising your intake from these food groups is the best way of eliminating additional calories from your diet.

AS LONG AS YOU MAINTAIN A HEALTHY INTAKE OF PROTEIN, VEGETABLES,FRUITS, LEGUMES, NUTS AND SEEDS AS DESCRIBED IN THIS DIET, THE CEREAL/GRAIN GROUP IS NOT NECESSARY FOR RETAINING GOOD HEALTH. IN FACT MANY OF US WILL FEEL MUCH BETTER ELIMINATING THIS FOOD GROUP FROM OUR DIET ALL TOGETHER.

 

A small palm of mixed nuts 1-2 per day 50 grams total of avocado, no more ( use as spread alternative to margarine/butter)

Reduce your intake of tea and coffee ( herbal tea is the preferred option) to 2 per day; wine or beer to 2 serves per day.

Drink fresh filtered water. Do not drink fruit juice.

 

 Consume a maximum of 1-2 serves of dairy (or soy alternative) products. You may divide this up into separate servings, but should not exceed 2 total servings and only 1 high fat serving. Yoghurt is the preferred option.

HOWEVER, IF YOU ARE INTOLERANT TO DAIRY IT IS NOT NECESSARY TO CONSUME FOODS FROM THIS GROUP. MANY PEOPLE WHO ARE LACTOSE INTOLERANT WILL STILL MANAGE SOME DAIRY PER DAY WITHOUT DIFFICULTIES. IF YOU QUESTION YOUR TOLERANCE TO DAIRY, UNDERTAKE FOOD ELIMINATION DIET.

 

Minimum use of additional oils. Baste rather than pour oils on. Use only cold pressed extra virgin olive oil. Avoid vegetable oils. Flavoured oils such as avocado, sesame, peanut, coconut, macadamia, black walnut etc all have health benefits in small quantities.

 

 

INSULIN RESISTANCE EATING PLAN: Sample Menu

 

Remember to count your Grain/Non-Starch Vegetables serves, which is essential to personalising this plan to your individual needs.

 

BREAKFAST

 

Filtered water with a squeeze of lemon or teaspoon of apple cider vinegar to aid digestion

1-2 Serve Breakfast Cereal (Muesli) mixed in with freshly ground flaxseed,1/3 serve Milk ( if allowed),1/3 serve Natural Yoghurt (if allowed), add lecithin ( can add nuts/seeds if not using as a snack)

Mixed fresh fruit including banana, strawberries, kiwi fruit, apricots, pears etc

Grilled zucchini, mushrooms, tomato shaken over with dried herbs, with toast ( if not having muesli), avocado (if not having as a snack) and a soft ( runny) boiled egg or some beans If not having toast or breakfast cereal, consider a homemade fruit muffin.

Small amount of milk with tea/ coffee ( if allowed) Optional Alternative: protein shake with fruit and flaxseed ( made with or without dairy)

 

SNACKS

 

Palm full of mixed nuts; walnuts, Brazil, hazel, cashews, almonds, pecans ( 25 grams)

Fresh salad or soup as required Pieces of fresh celery, carrot, peppers with low/no oil dips (hummus)

Piece of fruit Non-starch vegetable and/or legume/bean based soups 50 grams of fresh avocadoes with lemon and herbs

Small amount of milk with tea/ coffee ( if allowed)

Optional Alternative: protein shake with fruit and flaxseed ( made with or without dairy). Nuts can also be used if blended fine ( within limited daily serving size)

 

LUNCH ( OR SWAP WITH DINNER)

 

Filtered water with a squeeze of lemon or teaspoon of apple cider vinegar to aid digestion

250 grams legumes/beans/tofu/vegetables mixed with/without protein serve with rice or with a vegetable soup';

Protein (chicken/meat/fish/seafood), non-starch vegetable and/or legume/bean based soups

Protein (chicken/meat/fish/seafood), or vegetarian salad with low calorie dressing including mushrooms or avocado ( if not used as snack), mixed herbs to flavour and cold cuts of chicken, beef etc

3 serves of steamed or lightly grilled vegetables on piece of toast with sliced ham, chicken etc

Chicken/beef/ham and salad sandwich (open or closed but account for the serves)

Sushi or sashimi

Fresh fruit for dessert

Small amount of milk with tea/ coffee ( if allowed)

 

DINNER

 

Filtered water with a squeeze of lemon or teaspoon of apple cider vinegar to aid digestion

Asian stir fry with vegetables (with/without serve of noodles; alternatively on shredded vegetables, bean sprouts, salad greens of bean sprouts)

Grilled or steamed chicken/fish/seafood with steamed vegetables and/or chickpeas/beans with/without serve of rice/noodles/pasta

Roast/casserole with predominantly non-starch vegetables with/without 1-2 serve of starch vegetables (potato, corn, sweet potato)

2 serves of wine or beer with meal or as after dinner drink per day (red wine os preferred)

 

DESSERT/TREAT

 

25 grams of dark (70% or >) chocolate

30 grams of quality cheese

Stewed whole fruit 1 serve of unsweetend dairy yoghurt