Insulin Resistance Diet Chart

Insulin Resistance Diet Chart – Your body converts the food you ingest into glucose, or sugar, during digestion. As a result of the pancreas being stimulated by blood glucose, insulin is subsequently secreted, which aids in transferring the blood sugar to your muscle, fat, and liver cells. However, sometimes insulin does not function as it should because there is already too much glucose in the blood or in the cells, this occurs when insulin resistance can develop. So, if you are looking for Insulin Resistance Diet Chart, then do not need to worry because we are here to help you. In this blog, we give complete details of the Insulin Resistance Diet Chart.

Insulin Resistance Diet Chart

Ways To Treat Naturally Insulin Resistance

Below are mentioned some important points to treat natural insulin resistance:

  • Fiber – Fiber is a type of carbohydrate, which does not digest and it helps to improve our blood sugar. The food which contains fiber is whole-wheat bread, oatmeal, fruits, beans, lentils, vegetables, and many others.
  • Protein – Intake of protein such as chicken, fish, egg, meat, nuts, greek yogurt, and many others. It helps improve your blood sugar. Protein slows down the digestion of carbs and the absorption of glucose into the bloodstream, which results in more stable blood sugar levels.
  • Green Leafy Vegetables – Dark green leafy vegetables, like kale, broccoli, and spinach, are incredibly nutritious and contain minimal carbohydrates. They provide fiber, which controls the rate at which food exits your stomach and prevents insulin surges if consumed raw as opposed to cooked. Even some green apples and/or lemon can be added to their juice to give a taste.
  • Intake of Cheese – You can also intake some cheese because it contains fewer amino acid blockers than meats like beef and pork. Even though you shouldn’t drink milk after dinner, if doing so improves your insulin resistance, you may very slowly sip a small amount of milk prior to eating.

7 Days Diet Plan Insulin Resistance


Breakfast – 1 cup low-fat plain Greek yogurt + ¼ cup blueberries + ¼ cup chopped walnuts

Mid-Day Snacks – 2 clementines + 1 reduced-fat mozzarella string cheese

Lunch – 1 serving Hearty Chickpea & Spinach Stew

Evening Snacks – 1 big pear

Dinner – ¼ avocado + 1 serving Sheet-Pan Chicken Fajitas


Breakfast – 1 serving Really Green Smoothie

Mid-Day Snacks – ¼ cup unsalted cashews

Lunch – 1 serving Hearty Chickpea & Spinach Stew

Evening Snacks – 2 clementines

Dinner – 1/3 cup cooked brown rice + 1 serving Creamy Skillet Ranch Chicken & Broccoli


Breakfast – 1 serving Really Green Smoothie

Mid-Day Snacks – 1/3 cup unsalted dry-roasted almonds

Lunch – 1 serving Meal-Prep Turkey Cobb Salad

Evening Snacks – 1/3 cup hummus + 1 cup carrot strips

Dinner – 1 serving Hearty Chickpea & Spinach Stew


Breakfast – 1 large pear + 1 serving Muffin-Tin Omelets with Feta & Peppers

1 large pear

Mid-Day Snacks – 2 Tbsp. sliced strawberries + 1½ Tbsp. sliced almonds + 3/4 cup low-fat plain Greek yogurt

Lunch – 1 cup blueberries + 1 serving Meal-Prep Turkey Cobb Salad

Evening Snacks – ½ cup nonfat cottage cheese + 1 medium apple

Dinner – 1 serving Charred Shrimp, Pesto & Quinoa Bowls


Breakfast – 1 serving Muffin-Tin Omelets with Feta & Peppers + 2 clementines

Mid-Day Snacks – 3 Tbsp. walnuts

Lunch – 1 large apple + 1 serving Meal-Prep Turkey Cobb Salad

Evening Snacks – ¼ cup unsalted dry-roasted almonds + 1 cup blackberries

Dinner – 1 serving Sheet-Pan Roasted Salmon & Vegetables


Breakfast – 1 serving Avocado Egg Toast + ¼ cup blueberries

Mid-Day Snacks – 1 Tbsp. unsalted peanut butter + 1 small banana

Lunch – 1 serving Cream of Turkey & Wild Rice Soup

Evening Snacks – 3 Tbsp. unsalted cashews

Dinner – 1 serving Creamy Chicken Noodle Casserole


Breakfast – ½ cup sliced strawberries + ¼ cup slivered almonds + 1 cup low-fat plain Greek yogurt

Mid-Day Snacks – 2 clementines

Lunch – 1 serving of Chicken & Apple Kale Wraps

Evening Snacks – 3 Tbsp. unsalted roasted cashews + 1 mozzarella string cheese

Dinner – 1 serving Cream of Turkey & Wild Rice Soup + 1 cup mixed greens with 2 Tbsp. Citrus Vinaigrette

Which Food Is Consider In Insulin Resistance?

  • Vegetables – green beans, carrots, colorful peppers, tomatoes, asparagus, spinach, cabbage, kale, collards, etc.
  • Fruits – apple, green banana, berries, plums, peaches, grapes, berries, etc.
  • Whole grains – minerals, fiber, vitamins, etc.
  • Poultry – chicken breasts, turkey, cornish hen, etc.
  • Lean protein – beans, tofu, soy, tempeh, legumes, etc.
  • Healthy fats –  olive, seeds, fish, corn

What To Avoid In an Insulin Resistance Diet Plan?

  • Red Meat Intake – Red meat is known to increase inflammation, which can result in long-term illnesses including type 2 diabetes.
  • Don’t Drink Your Calories – This relates to the overall no-juice rule. If you must drink something sweet, choose water with lemon and lime flavoring or unsweetened iced tea.
  • Low Sugar Intake – Whenever possible, keep your daily intake of added sugar to 5 grams or less! Fresh fruit contains natural sugars, but they are safe since they also include fiber, which slows down the body’s ability to digest them.
  • Limit Starch Intake – Usually, these are refined carbs. They don’t provide any nutrition, so any energy they do provide will just be spent up quickly, leaving you exhausted and lethargic (and hungry again!)

What Are The Causes Of Insulin Resistance?

  • Physical inactivity
  • Excess body fat
  • Improper Diet
  • Certain medications
  • Hormonal disorders


The cornerstone of an insulin resistance diet is adhering to the fundamentals of a balanced diet. You don’t have to worry about skipping out on great meals or not eating enough if you follow an insulin resistance diet. Rather, make sure you consume a lot of high-fiber, plant-based foods. So, here in this blog, we listed all the important information, hope it is helpful in your research. If you are looking for a professional dietitian who provides you with a customized diet for insulin resistance then get in touch with Dietitian Priyanka Mittal.

Frequently Questions Asked (FAQ)

Question 1. Who offers customized diet plans for Insulin Resistance?

Answer. Dietitian Priyanka Mittal offers customized diet plans for Insulin Resistance.

Question 2. Is Dietitian Priyanka Mittal offer her service all over India?

Answer. Yes, of course, Dietitian Priyanka Mittal offers her service all over India and also offers online services for those who have no time to visit her clinic.

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