Head off diabetes with an insulin resistance diet and exercise plan.

Following an insulin resistance diet and exercise plan can help you fight the onslaught of diabetes. Here are some helpful tips:

Eat several small meals a day rather than the typical “three meals a day” routine. Eating this way slows down your body’s insulin reaction and makes it easier for cells to absorb the glucose it needs.

Make “whole foods” like fruits, vegetables, and whole grains,your main source of nutrition as much as possible. Oats, beans and legumes are particularly helpful in providing your body with fiber, which controls your blood insulin and sugar levels.

Eat lean meats such as chicken, turkey and fish. Minimize or eliminate processed meats and animal fats such as butter and red meat.

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Use healthy cooking oils like canola, sunflower and olive oil but don’t go overboard.

Keep healthy snacks handy and avoid sugary drinks, baked goods and other sweets.

Consume dairy products since the proteins and enzymes can slow the conversion of glucose to blood sugar.

Exercise and lifestyle changes for insulin resistance

Moderate exercise for 30 minutes a day that gets your heart rate up without leaving you out of breath can help curb insulin resistance because it makes your muscles draw on the glucose that’s available for burning.

Sleep for 6 to 8 hours a night. Any less than that and your blood sugar levels can be disrupted and raise insulin resistance.

Relax with prayer, meditation or other relaxation methods. One study showed that relaxing can reduce high blood sugar levels.

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