Ask the expert: Diet tweaks that help with insulin resistance

Question:

Hi, I am a huge fan of HFG and never miss an issue! My GP has told me I’m showing signs of insulin resistance. He’s thinking it could be a sign of type 2 diabetes and I’m thinking it could be PCOS. Is there something I should do with my diet to lower the chances of either?
-Emily, via email

Expert advice:

Insulin resistance happens when your body doesn’t respond properly to insulin, causing blood sugar levels to rise. If untreated, this can lead to type 2 diabetes. Insulin resistance is also linked to polycystic ovary syndrome (PCOS), a common hormonal condition in women. Since type 2 diabetes and PCOS are separate conditions, getting an accurate diagnosis from your doctor or specialist
is crucial to ensure the right treatment and management plan.

Eating a balanced diet rich in whole, minimally processed foods can help stabilise blood sugar levels and improve insulin sensitivity. Focus on high fibre foods like whole grains, legumes, vegetables and fruit, while limiting sugary foods and refined carbohydrates such as white rice, white bread, pastries and cake. Incorporate lean proteins, such as eggs, fish, chicken, meat and tofu, along with healthy fats from sources like avocado, nuts, seeds and extra-virgin olive oil. Monitoring portion sizes is also important to prevent overeating and support a healthy weight, which plays a key role in managing insulin resistance.

For personalised support, consult an accredited practising dietitian who can tailor a plan based on your individual needs. Please note that HFG can only provide general advice, and always recommend you speak to your doctor or healthcare provider for personalised advice.

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