Delicious Food Corner

Insulin Resistance-Friendly Anti-Inflammatory Meal Plan—Sugar-Free and Delicious!

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Introduction to Delicious Food Corner, which is an Insulin Resistance-Friendly Anti-Inflammatory Meal Plan—Sugar-Free and Delicious!

A number of diseases, including prediabetes, type 2 diabetes, obesity, metabolic syndrome, and non-alcoholic fatty liver disease, are more likely to occur in people who are insulin-resistant. Blood sugar, or glucose, is transferred from the blood into our cells, where it is used as an energy source when our body reacts to insulin as it should. When a person has insulin resistance, their body doesn’t react to insulin as well; therefore, the pancreas releases more and more insulin to make up for it. When the body can’t produce as much insulin as it needs, blood sugar levels rise steadily over time, increasing the risk of developing prediabetes, or type 2 diabetes.

This is one of the best ways to lay out a week’s worth of meals (7 days) with the goal of preventing or improving insulin resistance. It emphasizes foods that reduce inflammation and contain lots of fibre and protein, which support stable blood sugar and energy levels. As per a study published in Missouri Medicine in 2022, consuming a lot of added sugars is associated with increased chronic inflammation as well as a greater risk of insulin resistance and type 2 diabetes. (Although added sugars can be used in moderation, the Centers for Disease Control and Prevention (CDC) estimate that the average American consumes more added sugar than they realize—roughly 15 to 17 teaspoons daily.).

According to the CDC, healthy weight reduction can help those who are obese or overweight by lowering insulin resistance and raising blood sugar levels. So, it can set this diet at 1,200 to 1,500 calories per day to help many individuals lose weight in a healthy way. For those who want more calories per day, there are variants at 1,200 and 2,000 calories per day. This meal plan, like all others, is aimed at providing a structure for eating healthily. Feel free to change meals as often as you like, pay attention to your hunger signals, and substitute another meal or two if you have a desire.

Inflammatory Response and Insulin Resistance

The problematic thing about insulin resistance is that it can go undiagnosed for a long time and have very few symptoms. Since it can be challenging to diagnose insulin resistance, taking preventative measures might be helpful, especially if you have specific risk factors, including being obese or overweight, having polycystic ovarian syndrome, or having a family history of type 2 diabetes.

How do I lower my risk of insulin resistance?

A nutrient-dense, anti-inflammatory diet and increased physical exercise are two lifestyle choices that can help lower the risk of insulin resistance. According to a review that was published in Circulation Research in 2020, long-term inflammation may contribute to the development of type 2 diabetes and obesity-related insulin resistance.

The researchers observed that reductions in insulin resistance were linked to a decrease in inflammatory markers. Taking better care of oneself, exercising more, getting more sleep, and eating an anti-inflammatory diet are all ways to lessen inflammation. The well-liked Mediterranean diet and the anti-inflammatory diet are comparable. It places a strong emphasis on eating a lot of fruits, vegetables, legumes, nuts, seeds, avocado, olive oil, fatty fish, and fermented dairy products like kefir and yogurt. It restricts meals high in pro-inflammatory compounds, such as refined grains, artificial sweeteners, and added sugars.

Foods That Help Reduce Inflammation

• Vegetables:  Dark leafy greens, beets, tomatoes, broccoli, cauliflower, cabbage, and more

• Avocado and avocado oil

• Whole grains: bulgur, quinoa, whole-grain rice, whole-wheat, oats, and more.

• Fruits: especially berries, cherries, citrus fruits, pears, apples, and more • Herbs and spices

• Nuts, including natural nut butters.

• Seeds, including flax, chia, and pumpkin.

• Yogurt, kefir.

• Beans and lentils

• Fish, especially fatty fish such as salmon, sardines, herring, and tuna

• Olive oil

How to Prepare Your Week of Meals:

Calories estimation per day (1200 to 1500)

Day -1

Breakfast:

• 1 serving banana pancakes
• 2 tablespoons of almond butter and drizzled over pancakes
• ⅓ cup raspberries/blueberries

• ¼ cup dry-roasted unsalted pistachios, shelled

Lunch:

• 1 serving Cucumber-Chicken Green Wrap
• 1 plum/blackberries

Dinner:

• 1 serving Lemon with Garlic Pan-Seared Salmon
• 1 serving Cherry, Rice and Quinoa Salad

To achieve a total of 2,000 calories, incorporate the following adjustments to your meals and snacks:

• Include one (5-oz.) container of plain, strained (Greek-style) yogurt with breakfast.
• Add one medium orange to your morning snack.
• Incorporate ¼ cup of dry-roasted unsalted almonds into your afternoon snack.
• Enjoy one medium bell pepper paired with 2 tablespoons of hummus as an evening snack.

Day 2

Breakfast

• 1 Serving Breakfast Burritos with Eggs, Cheese & Spinach

• 1 large pear
• ⅔ cup low-fat plain kefir

Lunch

• 1 Serving Chicken Noodle Soup with Spinach & Parmesan
• 1 medium apple

• ¼ cup dry-roasted unsalted almonds

Dinner

• 1 serving Chicken Piccata Casserole

To reach a total of 2,000 calories, include the following additions to your meals:

• Integrate 1 serving of spinach, peanut butter, & banana smoothie into your breakfast.
• Include one serving of traditional salad with your dinner.

Day 3

Breakfast

• 1 serving Two Banana Pancakes
• 2 Tablespoon almond butter, drizzled over pancakes
• ⅓ cup raspberries/blueberries

• 1 (5-oz.) container low-fat plain, yogurt, such as Greek-style
• ⅓ cup blueberries/raspberries
• 2 Tablespoon sliced almonds or nut of choice

Lunch

• 1 serving Chicken Noodle Soup with Spinach & Cheese
• 1 medium apple

• 1 large hard-boiled eggs
• 1 medium orange

Dinner

• 1 serving One-Pot Lentil & Vegetable Soup with cheese
• 1 serving Kale Salad with Balsamic & cheese

To elevate your calorie intake to 2,000, consider these adjustments:

 • Incorporate 1 (5-oz.) container of plain, strained (Greek-style) yogurt into your breakfast.

• Enhance your lunch by adding 2 tablespoons of natural peanut butter to your apple.

• Increase your P.M. snack to 2 hard-boiled eggs.

• Enjoy 1 medium bell pepper paired with 2 tablespoons of hummus as an evening snack.

Day 4

Breakfast

• 1 serving Breakfast Burritos with Eggs, Cheese & Spinach

• ¼ cup dry-roasted unsalted pistachios, shelled

Lunch

• 1 serving Chicken Noodle Soup with Spinach & cheese
• 1 medium apple

• 1 large pear
• 1 cup low-fat plain kefir

Dinner

• 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema

To increase your calorie intake to 2,000, incorporate the following additions:

 • Include 1 serving of Spinach, Peanut Butter & Banana Smoothie with your breakfast.

• Integrate 1 serving of Easy Pineapple Coleslaw into your dinner.

Day 5

Breakfast

• 1 serving Breakfast Burritos with Eggs, Cheese & Spinach

• 1 (5-oz.) container low-fat plain, strained yogurt, such as Greek-style
• ½ cup raspberries/blueberries

Lunch

• 1 serving Chicken Noodle Soup with Spinach with cheese
• 1 medium apple

• 1 large pear
• 3 Tablespoon dry-roasted unsalted pistachios, shelled

Dinner

• 1 serving Sesame Kohlrabi & Chicken Salad

To boost your calorie intake to 2,000, make the following adjustments:

 • Include 1 serving of Spinach, Peanut Butter & Banana Smoothie in your breakfast.

• Add 1 1/2 tablespoons of natural peanut butter to your apple at lunch.

Day 6

Breakfast

• 1 serving Two-Banana Pancakes
• 2 Tablespoon almond butter, drizzled over pancakes
• ⅓ cup raspberries/blueberries

• 1 medium orange/apple
• 1 large hard-boiled egg

Lunch

• 1 serving Greek Salad with Soyabean(plant-base protien)

• ¼ cup dry-roasted unsalted pistachios, shelled

Dinner

• 1 serving Pesto Tuna Noodle with covered dish

To reach a total of 2,000 calories, consider these adjustments to your meals and snacks:

 • Incorporate 1 (5-oz.) container of plain, strained (Greek-style) yogurt into your breakfast.

• Increase your A.M. snack to 2 large hard-boiled eggs.

• Add 1 large pear to your P.M. snack.

• Include 1 serving of massaged kale salad with your dinner.

 Day 7

Breakfast

• 1 serving Breakfast Burritos with Eggs, Cheese & Spinach

• ¼ cup dry-roasted unsalted almonds
• 1 cup blackberries/raspberries

Lunch

• 1 serving Greek Salad with Soyabean

• 1 large pear

Dinner

• 1 serving Herb-Roasted Chicken with Potatoes, Olives & Feta

To boost your calorie intake to 2,000, include the following additions:

• Incorporate 1 serving of Berry-Kefir Smoothie into your breakfast.                        • Add 1 serving of traditional Greek salad to your dinner.

Conclusion:

In summary, sustaining general health requires a grasp of the consequences of insulin resistance and its associated risks, which is crucial for maintaining overall health. Individuals experiencing symptoms or at-risk factors should consider consulting a doctor or health consultant for appropriate assessment and management. Insulin resistance and associated disorders can be considerably decreased by combining regular physical activity with a nutrient-dense, anti-inflammatory diet. It’s essential to listen to your body, monitor your hunger signals, and make adjustments to your diet as needed.  Remember, prevention is key, and adopting healthy lifestyle habits can go a long way in promoting well-being and longevity.

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Reference comes from dietitian Emily Lachtrupp, who earned a Bachelor of Science in Dietetics and Nutrition from the University of Vermont, followed by a Master of Science in Dietetics from the same institution. Her professional proficiency covers a wide range of areas, including disease prevention, meal planning, recipe analysis, nutrition assessment, diabetes management, cardiovascular health promotion, advocacy for the Mediterranean diet, and holistic wellness.

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