Part 3 - Managing Insulin Resistance During Menopause: Dietary Recommendations
A balanced diet is essential for managing insulin resistance during menopause. Focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, refined carbohydrates, sugary snacks, and beverages to reduce blood sugar spikes and support weight management.
What to eat
Foods that are rich in fiber, antioxidants, healthy fats, and low in added sugars and refined carbohydrates are generally recommended to combat insulin resistance and promote better blood sugar control. Here's a list of specific foods that can help improve insulin sensitivity and support overall metabolic health:
Non-Starchy Vegetables: Leafy greens (such as spinach, kale, and Swiss chard), broccoli, cauliflower, Brussels sprouts, bell peppers, cucumbers, zucchini, and mushrooms are excellent sources of fiber, vitamins, minerals, and antioxidants. These vegetables have a low glycemic index and can help stabilize blood sugar levels.
Berries: Berries, including strawberries, blueberries, raspberries, and blackberries, are rich in fiber, vitamins, and antioxidants, such as anthocyanins and flavonoids. Berries have a relatively low carbohydrate content compared to other fruits and can be included in a balanced diet to help manage blood sugar levels.
Whole Grains: Whole grains, such as oats, barley, quinoa, brown rice, and whole wheat, are high in fiber and complex carbohydrates, which are digested more slowly and have less impact on blood sugar levels compared to refined grains. Whole grains also provide essential nutrients, including vitamins, minerals, and antioxidants.
Legumes: Beans, lentils, chickpeas, and peas are rich in fiber, protein, and complex carbohydrates, making them an excellent choice for promoting satiety and stabilizing blood sugar levels. Legumes have a low glycemic index and can help improve insulin sensitivity when included regularly in the diet.
Fatty Fish: Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are high in omega-3 fatty acids, which have anti-inflammatory properties and may improve insulin sensitivity. Incorporating fatty fish into the diet regularly can support cardiovascular health and metabolic function.
Nuts and Seeds: Nuts (such as almonds, walnuts, and pistachios) and seeds (such as chia seeds, flaxseeds, and pumpkin seeds) are rich in healthy fats, protein, fiber, and antioxidants. Nuts and seeds have a low glycemic index and can help regulate blood sugar levels when consumed in moderation.
Healthy Fats: Foods rich in healthy fats, such as avocados, olive oil, coconut oil, and fatty fish, can help improve insulin sensitivity and reduce inflammation. Including these sources of monounsaturated and polyunsaturated fats in the diet can support overall metabolic health.
Non-Dairy Fermented Foods: Fermented foods, such as yogurt (with live cultures), kefir, sauerkraut, kimchi, and tempeh, contain beneficial probiotics that can support gut health and reduce inflammation. Maintaining a healthy gut microbiota may help improve insulin sensitivity and metabolic function.
Herbs and Spices: Certain herbs and spices, such as cinnamon, turmeric, ginger, and garlic, have been shown to have anti-inflammatory and blood sugar-lowering effects. Adding these flavor-enhancing ingredients to meals and beverages can provide additional health benefits.
Green Tea: Green tea contains polyphenols, such as catechins and epigallocatechin gallate (EGCG), which have antioxidant and anti-inflammatory properties. Drinking green tea regularly may help improve insulin sensitivity and reduce the risk of type 2 diabetes.
What to Minimise if not avoid
To improve insulin sensitivity and support better blood sugar control, it's important to limit or avoid foods that can contribute to insulin resistance and exacerbate metabolic dysfunction. Here are some types of foods that are best avoided or minimized to improve insulin sensitivity:
Refined Carbohydrates: Foods made with refined grains and sugars, such as white bread, white rice, pasta, pastries, sugary cereals, and desserts, can cause rapid spikes in blood sugar levels and insulin secretion. These high-glycemic foods can promote insulin resistance and contribute to metabolic disturbances. Opt for whole grains and unrefined carbohydrates instead.
Sugary Beverages: Sugar-sweetened beverages, including soda, fruit juices, energy drinks, sweetened teas, and sports drinks, are major sources of added sugars and empty calories. Consuming sugary beverages can lead to excessive calorie intake, weight gain, and insulin resistance. Choose water, herbal tea, or unsweetened beverages as healthier alternatives.
Processed Foods: Processed and packaged foods often contain added sugars, unhealthy fats, sodium, and artificial ingredients that can disrupt metabolic health and promote insulin resistance. Examples include fast food, frozen meals, packaged snacks, and convenience foods. Instead, focus on whole, minimally processed foods that are nutrient-dense and support metabolic function.
Trans Fats: Trans fats are artificial fats found in partially hydrogenated oils used in many processed and fried foods, such as fried chicken, French fries, packaged snacks, baked goods, and margarine. Trans fats can increase inflammation, insulin resistance, and the risk of cardiovascular disease. Choose foods that contain healthy fats, such as nuts, seeds, avocados, and fatty fish.
Highly Processed Meats: Processed meats, such as bacon, sausage, hot dogs, deli meats, and cured meats, often contain added sodium, preservatives, and nitrates/nitrites, which may contribute to insulin resistance and metabolic dysfunction. Limit intake of processed meats and choose leaner, unprocessed sources of protein, such as poultry, fish, legumes, and tofu.
High-Sugar Condiments and Sauces: Condiments and sauces that are high in sugar, such as ketchup, barbecue sauce, sweet chili sauce, and sweetened salad dressings, can add unnecessary sugar and calories to meals. Opt for homemade or low-sugar alternatives, such as mustard, salsa, vinegar, and homemade dressings made with olive oil and herbs.
High-Fat and Fried Foods: Foods that are high in unhealthy fats, such as fried foods, deep-fried snacks, fatty cuts of meat, processed meats, and high-fat dairy products, can contribute to insulin resistance and weight gain. Choose lean protein sources, plant-based fats, and cooking methods such as baking, grilling, steaming, and sautéing instead of frying.
Excessive Alcohol: Excessive alcohol consumption can impair liver function, disrupt glucose metabolism, and contribute to insulin resistance. Limit alcohol intake to moderate amounts (up to one drink per day for women and up to two drinks per day for men) and choose lower-calorie, lower-sugar options such as dry wine, light beer, or spirits mixed with soda water or other sugar-free mixers.
By avoiding or minimizing these types of foods and making healthier dietary choices, you can improve insulin sensitivity, support metabolic health, and reduce the risk of insulin resistance-related conditions such as type 2 diabetes and cardiovascular disease. Instead, focus on whole, nutrient-rich foods that provide essential nutrients and promote balanced blood sugar levels.
If these two lists seem a bit hard or overwhelming, please consider the Strong & Lean Weight Loss program as this will provide your own (based on your goals, history, and blood tests) personalised nutrition plan based on low glycaemic index and anti-inflammatory foods. Learn more