Understanding Insulin
Insulin, made by the pancreas, manages blood glucose otherwise referred to as blood sugar. When we eat carbohydrates, fats or protein foods, insulin helps glucose enter your cells for the metabolism of blood glucose to provide energy for all our cells in our body. Disruption of insulin production can cause problems like weight gain and diabetes.

Understanding Diabetes
Diabetes occurs when your body does not use insulin correctly or does not produce enough. There are two main types: type 1 and type 2.

Type 1 Diabetes is an autoimmune disease. Your body attacks itself, including the insulin-producing cells in your pancreas. This means your body cannot make insulin. Type 1 is often diagnosed in young people but can occur in adults.

Type 2 Diabetes happens when your body becomes resistant to insulin. It needs more insulin to work effectively. Your body overproduces insulin to maintain normal blood glucose levels. Over time, the insulin-producing cells can wear out. Type 2 can affect people of any age.

The Low Insulin Diet Approach
A “low carbohydrate” diet helps reduce the amount of insulin required to metabolize blood glucose. By eating fewer carbohydrates, you can control and lower blood sugar and, therefore, reduce the chances of creating “insulin resistance.”
 

Key Principles of a Low Insulin Diet:

  • Reduce processed carbohydrates: Focus on reducing grains, starchy veggies, sugars, and processed foods. Instead, choose protein-rich foods, healthy fats, and non-starchy vegetables. Choose foods with more fiber content like fruits and vegetables.
  • Eat regularly: Smaller meals help stabilize blood glucose and prevent spikes in blood sugar and insulin requirements. At the beginning of your weight loss journey, try to avoid skipping meals. This will aid in helping you not to overeat and reduce blood sugar fluctuations.
  • Prioritize protein: Lean protein keeps you full and satisfied. Choose options like chicken, fish, eggs, beef, or other game meats.
  • Include naturally fat foods: Avocados, olive oil, nuts, and seeds. These foods help you feel full and provide your body with more energy.
  • Avoid processed foods: Avoid processed foods! Read the ingredients on the back of the label. Avoid food high in added sugars, unhealthy fats, and artificial ingredients.

 

Benefits of a Low Insulin Diet:

  • Weight Loss: Fewer processed carbohydrates can lead to effective weight loss. With lower insulin requirements your body can metabolize foods better to aid in more efficient energy production. It becomes easier to shed pounds.
  • Better Blood Sugar Control: A low insulin diet helps regulate blood sugar, making it beneficial for those with diabetes or prediabetes, which is referred to as “insulin resistance.”
  • Increased Energy: Optimizing fuel use can boost energy and mental clarity.
  • Reduced Risk of Chronic Diseases: A low insulin diet may decrease the risk of heart disease, stroke, and certain cancers.

 

Tips for Success:

  • Start Slowly: Do not make drastic changes. Gradually reduce processed carbohydrates and increase protein and natural fats.
  • Stay Hydrated: Drink plenty of water for overall health and weight loss.
  • Track Your Progress: Monitor food intake. Create a food log. Write down what you are eating, the good and the bad. Check morning blood sugar and weight to assess your diet’s effectiveness. Make changes to your plate if you feel you are going in the wrong direction.
  • Consult a Professional: If you have health conditions or consider a major dietary change, talk to a healthcare professional.

 

Here are a few options for a breakfast that can help manage insulin resistance:

  • Eggs: Create a power packed breakfast with the most perfect food…the egg. You can add vegetables, cheese or plain. A protein-rich option that is low in carbohydrates and high in nutrients.
  • Fruit: fruit provides your body a nutrient dense and fiber dense meal. You will feel full and ready to take on the tasks of the day.
  • Protein Shakes: There are many protein shake products on the market. Deciding which one is the best can be tricky. I recommend a plant-based product. The protein content should be about 20 to 25 grams in a serving. Mix the protein with water to allow your body to digest it thoroughly. Do not use Almond Milk, Soy Milk, Oat Milk etc.

 

Remember: When choosing breakfast options, focus on foods that are low in processed sugars, high in fiber, and contain a reliable source of protein.
 

Here are a few options for a lunch that can help manage insulin resistance:

  • Grilled chicken with a side salad: A simple and satisfying option that is packed with protein and nutrients.
  • Tuna salad “sandwich” wrapped in a lettuce leaf: A protein-rich option that is low in calories and high in fiber. You may use olive oil, or mayonnaise that has no added sugar or processing.
  • Vegetable soup with a side of fruit: A hearty and healthy option that is perfect for a chilly day.
  • Stir-fry with chicken, beef or just vegetables: A quick and easy option that is customizable and can be made with a variety of ingredients.

 

Remember: When choosing lunch options, focus on foods that have no processed sugars. Be mindful of the protein, fats, and fiber content.
 

Here are a few options for a dinner that can help manage insulin resistance:

  • Grilled chicken with roasted vegetables: A balanced meal that provides protein, fiber, and healthy fats.
  • Salmon with steamed broccoli: A nutritious option that is rich in omega-3 fatty acids and fiber.
  • Bean soup: A hearty and satisfying meal that is low in fat and high in fiber.
  • Stir-fry with lean protein and plenty of vegetables: A quick and easy option that is customizable and can be made with a variety of ingredients.

 

Remember: When choosing dinner options, you do not have to “balance your plate.” Focus on foods that are high in protein and natural fats.
 

Helpful Hint: Keep your plate simple. You do not have to “Balance” your plate. Put one or two items on your plate. An example can be meat and vegetables… that is it. Gauge your portion size using your fist. Practice this and you will feel just as full. Add more water to your meal to aid in digestion of foods.

A low insulin diet can significantly improve your health. By eliminating processed carbohydrates and choosing whole, unprocessed foods, you can regulate blood sugar, lose weight, and lower your risk of chronic diseases. Remember, consistency is key to enjoying the benefits.