Q: I’ve been told I have insulin resistance (pre-diabetes). Are there any diet and lifestyle changes I can do to make a difference?
The most important thing is to lose any excess weight. Being overweight or obese reduces insulin sensitivity, causing insulin resistance, which is a precursor for type 2 diabetes. However, losing weight can often reverse insulin resistance.
The best way to do this is to improve your eating patterns and do more exercise. Adopting a Mediterranean-style approach to your food, including eating lots of veg, fish (especially the oil-rich variety), wholegrains, nuts, a little olive oil and less red meat, has been shown to lower the risk of insulin resistance and protect against type 2 diabetes in people previously eating a traditional Western diet.
Aim to eat more vegetables (especially green leafy veg) and pulses, and cut down on energy-dense but nutritionally poor foods such as crisps, cakes, biscuits and soft drinks. Reduce the amount of high-GI carbs you eat – basically, white processed carbs – and replace them with small portions of high-fibre wholegrain carbs such as brown rice, wholewheat pasta, granary or rye bread, wholegrain cereal or porridge. And opt for unsaturated fats where possible.
Get more active, too. Even moderate exercise, such as walking for 30 minutes most days, can be effective in improving insulin sensitivity
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