Food plays a pivotal role in preventing diabetes and managing it in those who already have it. Insulin is a hormone secreted by the pancreas that helps transport sugar (glucose) from the blood into the muscles, fat, and liver cells, where the body uses it as an energy source. Insulin resistance occurs when these cells do not respond well to insulin and cannot easily absorb glucose. This leads to a large buildup of sugar in the blood, which can lead to prediabetes or type 2 diabetes. Adopting a healthy, balanced diet can help control blood sugar levels and reduce insulin resistance, protecting your health in the long run. Here are the most important foods you should eat to reduce insulin resistance, according to the scientific website 'WebMD': Vegetables Vegetables, especially dark leafy ones like spinach, are low in carbohydrates and calories and are rich in nutrients. It is best to eat them fresh, while if frozen or canned, make sure they are free of added fats, salt, or sugar. However, you should be cautious with starchy vegetables like potatoes, peas, and corn, which have a higher carbohydrate content; it is best to eat them in moderation. Fruits Fruits are rich in vitamins, minerals, and fiber, and can be used instead of sweets to reduce cravings for sugar. It is preferable to eat fresh fruits, but they should be accounted for within the daily carbohydrate allowance. Fiber Consuming more than 50 grams of fiber a day helps balance blood sugar levels. Sources rich in fiber include almonds, black beans, broccoli, lentils, and oats. Lean Proteins You should get enough protein from low-fat sources, such as chicken and turkey without skin, fish like salmon and tuna, eggs, low-fat dairy, and plant-based protein from beans, lentils, and nut butters. Healthy Fats Replacing saturated and trans fats with healthy fats like olive oil, sunflower oil, and sesame oil helps reduce insulin resistance. Legumes Studies indicate that legumes like beans, chickpeas, peas, and lentils help reduce insulin resistance and improve symptoms of type 2 diabetes.
