Food tips for people with prediabetes and insulin resistance

We have been thinking a lot about health and the impact food has on various conditions and illnesses. As we're getting older, our friends, family or even we are facing various concerns where health is concerned. You know you're getting older when part of your discussions now include whether goji berries are better or maca powder. So here at KC, we have already been including weekly posts re- raw/vegan food, but now we will also include heart healthy recipes along with tips and posts on all things food and health related along with recipes and posts. Join us in our journey to a better lifestyle. Here are A.K's tips for those of you who are insulin resistant or know people who might be pre diabetic. W.P

People with insulin resistance will eventually become prediabetic and then might get type 2 diabetes. The following changes in your diet and lifestyle will make a lot of difference in your health. In order to avoid all this, it’s best to take control now. I am not going to tell you what not to do, instead I am going to tell you what you should do.

Your health is partially in your hands, and the rest is controlled by genes.  Make sure to eat well, exercise enough, take the right supplements, avoid stress and sleep enough. All of these factors play a role in keeping type 2 diabetes at bay.

Here are a few changes that you can incorporate into your daily routine. I am giving you a few healthier options that are more suitable for people with insulin resistance and who are prediabetic.  Of course there are a lot of other changes you can make, but for now, start with the following.

Good for you                                                   Even better for you
Fat free Milk                                                      Unsweetened almond milk
Whole wheat bread                                        Rye bread
Peanut Butter                                                   Almond Butter
Canola oil                                                           Extra virgin olive oil
Roasted nuts and seeds                               Unroasted nuts & seeds(walnuts, almonds, macademia nuts, flax seeds, pumpkin)
All fruits                                                              Berries, cherries, peaches, plums, pears and apples
Eggs                                                                     8 Omega 3 eggs in a week

Supplements to Have
Biotin (2,000-4000 mcg daily)
Evening primrose oil (500-1000 mg twice a day) 
Alpha-lipoic acid (300 mg twice a day)
B Complex
Vitamin C
Vitamin E
Multivitamin & Minerals
Magnesium (200-600 mg)
Chromium (500-1000 mcg)
Calcium, magnesium and Vitamin D
Fish oil (100-400 mg)
Cinnamon (500mg twice a day)

Other tips
Eat every 4 hrs
Eat small snacks that are rich in protein such as almonds.
Eat 2-3 hrs before bed.
Eat protein at every meal especially for breakfast.
Exercise for at least 2.5 hrs per week.

Disclaimer: I am not a doctor or a nutritionist. The above is information that I have collected from various sources for your benefit and for this post.

A.K