2021 March 25 3 min read

The IR diet is very similar to the structure of the diabetic diet, but it is much more lenient. Fortunately, insulin resistance can be cured with an 80 percent chance if the patient follows the prescribed recommendations in the long term. This is particularly important for women whose high insulin levels stand in the way of conceiving a child. In addition, it is necessary to recognize and treat insulin resistance in time, because if it persists for a long time, it can lead to the development of diabetes, which is accompanied by serious complications. The information presented in our article provides a starting point for the basics of the IR diet and is informative.

IR diet basics:

  • First and foremost, you should avoid added sugar in food. Quality sweeteners such as xylitol, erythritol and stevia are excellent for achieving sweet flavors and are also IR compatible. (here is a link from the store where these candies are available.)
  • It is recommended to eat vegetables and salads several times a day, even with every meal.
  • Dairy products should only be consumed in very minimal quantities, if possible, completely eliminate them from our lives. Instead, there is a lot of plant milk. eg: rice milk, almond milk, coconut milk, etc.
  • Eat 5-6 times a day, always in smaller portions. We need to distribute around 160 g of high-quality, slowly absorbing carbohydrates throughout the day, but this varies from individual to individual, depending on the exact amount of Ch needed by the body and lifestyle. Because there are people who spin and move all day, but there are people who sit in an office all day, so it would be a wrong statement to say that the intake of 160 g of Ch is good for everyone. For some it's a lot, for some it's just enough. This is only an approximate definition.
  • An important rule is that every meal must contain carbohydrates. A minimum of 2.5 hours and a maximum of 3.5 hours should pass between meals in order to avoid fluctuations in blood sugar levels.
  • It is very important to consume slow-absorbing carbohydrates with a low glycemic index. In our D-life web store, you will find plenty of alternatives for finding these carbohydrates.
  • The last meal should ideally take place 2 hours before bedtime.
  • It is advisable to use "fat-saving" kitchen techniques - grilling, grilling, baking in aluminum foil. Avoid frying in a lot of fat (even oil).
  • Limit the consumption of fats. Use mainly coconut oil for cooking, and olive, linseed, and pumpkin seed oil for salads.
  • Exclude fatty meats, lard and butter from our lives.
  • Day-by-day insulin sensitivity must also be taken into account when deciding which type of carbohydrate to consume. They mostly contain fast Ch: fruits, milk, kefir, yogurt. They contain slow Ch: Whole grain products, vegetables, oil seeds. Insulin sensitivity is lowest in the morning and late afternoon, and highest at noon and night.
  • Timing of fast and slow carbohydrates: For breakfast: only slowly absorbed carbohydrates, for ten o'clock: half slow, half fast Ch, Lunch: 2/3 slow, 1/3 fast, Snack: fast ch, Dinner: 2/3 slow 1/3 of fast or only slow carbohydrates is recommended.
  • The IR diet should be a fiber-rich diet.The beneficial effect of fibers is manifested in the following: - They stay longer in the stomach, increase the feeling of satiety, increase bowel movements, have a low glycemic index, i.e. do not significantly raise blood sugar levels. Fibers bind harmful decomposition products, improve the balance of the intestinal flora, which also an important element in the development of IR. Fiber reduces the risk of cancer and obesity. (cereals, vegetables, vegetables, fruits)
  • Consuming the right amount of liquid is also very important in its basics. It is recommended to drink a minimum of 2-2.5 liters of clean non-carbonated liquid per day.

What you may not have known until now is that insulin resistance is often accompanied by leptin resistance. Leptin's job is to regulate appetite. If leptin resistance also develops, the brain does not perceive leptin's message, so we can always feel hungry and often have bouts of binge eating. In this case, it is even more important to consume only high-quality, slow-absorbing carbohydrates every day, designed according to lifestyle. The use of D-life pastas and D-life flours for baking and cooking can be an ideal source of carbohydrates for you, they were specially developed for insulin resistant and diabetic patients.

It is important that overweight, insulin resistance and other metabolic disorders should be prevented or treated not by dieting, but by developing a healthy lifestyle.

In our next article, you can find out what the most important vitamins and minerals are, which a patient with an IR problem or diabetes should absolutely consume!

Article author: nutrition consultant Renáta Szabó

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