However, this doesn’t mean that someone with insulin resistance should cut all the carbohydrates out of their diet because if they increase their fat intake too much it will also cause insulin resistance!3
The easiest approach for people with insulin resistance is to simply be selective about their sources of carbohydrates. This means primarily eating carbohydrate sources that are the low or medium-density carbs and avoiding the high-density carbohydrate sources.
Low-density carbohydrate sources
The low-density carbohydrate sources include the following: broccoli, cauliflower, green beans, carrots, lettuce, capsicum, cucumber, tomatoes, etc. These are foods that are high in fibre and water and are very low in carbohydrate.
Medium-density carbohydrate sources
The medium density carbohydrate sources include the following: pumpkin, sweet potato, peas, corn, milk, yoghurt, most fruits, etc. These foods have more carbohydrates than the low-density sources, but are still okay for people with insulin resistance.
High-density carbohydrate sources
When it comes to the high-density carbohydrates, which includes foods like, bread, pasta, rice, cereals, sauces, juice, etc. they are best avoided. However, it still may be okay for people with insulin resistance to consume them, but they need to be especially careful about the portion sizes.
Oftentimes people with insulin resistance are recommended to consume only carbohydrates that are low on the glycemic index. However, this is a bad suggestion simply because it cuts out so many foods from their diet, making it unsustainable.
Plus, if you eat ‘complete meals’ (as everyone should), which means your meals contain a portion of all 3 macronutrients (carbohydrate, protein, and fat), then the protein, fat, and/ or fibre will slow down the absorption rate of the carbohydrates, automatically lowering its glycemic index!
Insulin resistance and carbohydrate intake – the best approach!
Overall, people with insulin resistance need to consume carbohydrates that have a low glycemic load. This is determined by multiplying the amount of carbohydrates (in grams) that a food has by its glycemic index. Ideally, people with insulin resistance should consume carbohydrates with a glycemic load less than 10.
The problem with this approach is that it requires a significant amount of weighing food and calculating, which is completely impractical for most people. Therefore, it is far easier to emphasise the low and medium-density carbohydrate sources, and consume little, if any, of the high-density carbohydrate sources.
The major benefit of this recommendation is that it is a long-term, sustainable approach to nutrition, and more specifically, to consuming carbohydrates. It is definitely a great way to go for everybody, not just people with insulin resistance.
If you would like to find out more about how to reverse insulin resistance, then please read: How to Reverse Diabetes Now!