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Nutrition and Insulin Resistance: What You Need to Know

Rishi Dhingra

Rishi Dhingra

The relationship between nutrition and insulin resistance is a complex one, and it’s important to understand how the two are connected in order to reduce your risk of developing this serious health condition. Insulin resistance occurs when the cells of your body become less sensitive to the effects of insulin, a hormone produced by your pancreas that helps your body use glucose from carbohydrates for energy. 

When insulin resistance occurs, your pancreas must work harder to produce more and more insulin to keep your glucose levels in check, but eventually the pancreas can no longer keep up, resulting in high levels of glucose in your blood. This can increase your risk of developing type 2 diabetes, heart disease, and stroke, as well as other health problems. 

So, what role does nutrition play in reducing your risk of insulin resistance? Here are some tips: 

Eat a balanced diet: Eating a variety of nutrient-rich foods, such as whole grains, lean proteins, healthy fats, fruits, and vegetables, is essential for good health and helps to keep your blood sugar stable. Additionally, try to limit your intake of ultra-processed foods and refined sugars, as these can cause spikes in your blood sugar levels. 

Get enough fiber: Eating foods high in fiber, such as oats, beans, and vegetables, can help to slow the absorption of glucose and reduce your risk of insulin resistance. 

Consume healthy fats: Eating a diet rich in healthy fats from nuts, seeds, avocado, fish, and olive oil can help to improve insulin sensitivity and reduce your risk of developing insulin resistance. 

Avoid refined carbs: Refined carbs like white bread, pasta, and other processed foods can cause spikes in your blood sugar levels and should be avoided. 

By following these tips and focusing on eating a balanced diet, you can help to reduce your risk of developing insulin resistance and other serious health problems. However, if you’re already experiencing insulin resistance, it’s important to speak with your doctor to discuss ways to manage the condition and stay healthy

I’m a practising nutritionist, with a background in human physiology and nutritional sciences. I take a holistic & scientific approach to all aspects of health & wellness. I use food and lifestyle changes to optimize one’s nutrition to promote longevity & healthy ageing. So, if you want to hack your healthspan and be the best version of yourself, sign up for my 3 month personalised holistic health program today,   and become your own nutritionist! 

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If you sign up for a formal consultation, you will receive a detailed questionnaire to fill out which I use to create a customised nutrition plan or formalised blueprint for you to follow.

I analyse your answers and the metrics you’ve recorded to define goals, calories, energy balance, macronutrients, deficits and surplus. I look at micro level detailing of your eating habits and patterns and suggest foods to add or delete based on your preferences, via a formalised blueprint.

The Blueprint will also include suggestions for eating frequency, windows and patterns. It will suggest pre and post workout nutrition options and recommend supplementation based on any deficits that show up in your questionnaire. Styles and frequency of training are also recommended.

The goal is to create a sustainable short and long term strategy to ensure you’re always in optimal health.

After creating the blueprint, a consultation call is arranged during which we go through the blueprint together. I explain macros and the role of hormones in overall health and take care of any comments, concerns or questions you may have. Once we’re aligned on the route forward, the Blueprint is sent to you.

This Blueprint will serve as the guide through your transformation journey.