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Diet Chart For insulin resistance

Last Updated: Apr 20, 2024

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Insulin, a peptide hormone produced by beta cells of the pancreatic islets, and it is considered to be the main anabolic hormone of the body. It helps in regulating the levels of blood sugar in your body. Mainly recommended to people who wish to lose weight or are on the verge of being affected by Diabetes.

The insulin resistant diet includes:

  1. Grains: One must consume at least two meals that consist of whole grain bread.
  2. Fruits and vegetables: Fruits contain natural sugars called as fructose which is healthier as compared to refined sugars.
  3. Protein: Choosing lean proteins like fish, chicken, eggs, etc causes a reduction in consumption of saturated fats.
  4. Beans and legumes: Beans and legumes are high in fibre which means they increase the blood sugar levels slowly which regulates the insulin levels.
  5. Healthy fats: These include unsaturated fats which are slower to digest and provide essential fatty acids. Nuts, seeds, avocados and olives are recommended.
  6. Dairy Products: Milk, yoghurt and other dairy product contain high calcium and protein.
  7. Calories: When trying to lose weight, one must consume lesser calories which forces the body to burn fats.
  8. Along with the diet, one must exercise regularly to reduce the excess body fat and reduce the chances of onset of diabetes.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)3 Idli + Sambar 1/2 cup/ 1 table spoon Green chutney/ Tomato Chutney
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji.
Evening (4:00-4:30PM)1 Portion whole fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Dinner (8:00-8:30PM)2 Roti / chappati.+ Tomato subji 1/2 cup.
Monday
Breakfast (8:00-8:30AM)2 Slice brown bread.+1 slice low fat cheese+1Boiled egg white+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30PM)Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Evening (4:00-4:30PM)1 cup light tea+ 2 wheat rusk.
Dinner (8:00-8:30PM)2 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Tuesday
Breakfast (8:00-8:30AM)Chappati 3 + 1/2 cup Potato green peas curry.
Mid-Meal (11:00-11:30AM)1/2 cup boilled black channa
Lunch (2:00-2:30PM)1 cup brown rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji
Wednesday
Breakfast (8:00-8:30AM)Methi Parata 2+ 1 tbs green chutney.
Mid-Meal (11:00-11:30AM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30PM)1 cup brown rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad.
Evening (4:00-4:30PM)1 Cup light tea+ Brown rice flakes poha 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1/2 cup Bitter guard subji.
Thursday
Breakfast (8:00-8:30AM)Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1/2 cup brown rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 cup boilled channa+ light tea 1 cup.
Dinner (8:00-8:30PM)2 Roti/ chapati+ 1/2 cup mix veg curry
Friday
Breakfast (8:00-8:30AM)Mix veg Poha 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30PM)3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup.
Evening (4:00-4:30PM)1 cup tea+ + 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.)
Dinner (8:00-8:30PM)2 Roti / chappathi+Ridge guard subji 1/2 cup.
Saturday
Breakfast (8:00-8:30AM)Utappam 2+ 1 tbs green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled channa
Lunch (2:00-2:30PM)1 cup brown rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji

Food Items To Limit

  1. Grains - white rice, pasta, flour, white bread, cookies, cakes, muffins has to be avoided as they have high glycemic index which may increase your blood glucose levels.
  2. Protein - red meat (beef, pork, lamb), fried, high-sodium meats, poultry with skin, deep-fried fish, processed meats like bacon- high in saturated fat and sodium which may cause other co-morbidities such as heart disease and hypertension.
  3. Dairy - whole milk, full-fat yogurt, full-fat cottage cheese, full-fat sour cream, ice cream- high in saturated fat.
  4. Fruits & Vegetables - dried fruit, fruit drinks, fruit juice drinks, pickles, canned fruits with sugar syrup, regular jam, jelly, and preserves- high glycemic index which may increase your blood glucose levels.
  5. Fats and Sugars - butter, pastries, mayonnaise, french fries, potato chips, doughnuts, cakes and cookies- high in saturated fat and high glycemic index.

Do's And Dont's

Do's:

  1. Do eat Vegetables such as Spinach, tomatoes, cucumbers, broccoli, brussels sprouts, cauliflower, and asparagus. They’re packed with nutrients and low in carbohydrates, which your body quickly breaks down into glucose.
  2. Do eat whole-wheat bread and pasta, brown rice, and oats. Whole-grain starches give you more vitamins, minerals, and fiber than white or refined versions. They’re also less likely to lead to rapid spikes in blood sugar.
  3. Do eat small servings of peaches, apples, oranges, berries, kiwi, and other fruits. Fruit is a low-calorie, high-fiber, nutrient-rich source of carbohydrates.
  4. Do eat skinless poultry, fish, tofu, beans, and lean cuts of red meat.
  5. Do eat unflavored and low-fat yogurt, milk, and cheese. Low-fat dairy gives you protein, calcium, vitamins, and minerals in every serving.

Don'ts:

  1. Fried and breaded vegetables – they add extra calories, carbs, and fat.
  2. White bread, chips, and pastries, which quickly increase blood sugar.
  3. Jellies and fruit juices with added sugar.
  4. Full-fat dairy products. They come with extra calories and saturated fat, which raises LDL or “bad” cholesterol.
  5. Remember diabetes increases your risk of heart disease.
  6. Fatty cuts of meat and processed meat, like sausages and hot dogs.

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Food Items You Can Easily Consume

  1. Cereals: Brown rice, Oat meal, Broken wheat, Ragi, Quinoa.
  2. Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans.
  3. Vegetables: All gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables.
  4. Fruits: Melons, apple, pine apple, papaya, citrus fruits, guava, berries etc.,
  5. Milk and Milk products: Skim milk, Paneer, Cottage Cheese, Yoghurt.
  6. Meat, Fish and Egg: Lean Meat, Skin out chicken, Tuna, Salmon, mackerel and sardines, egg white.
  7. Oil:
    1. 5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil
    2. Sugar: 2 Tsp/ day.
    3. Other beverages: Green tea.

References

  • Reaven GM. The insulin resistance syndrome: definition and dietary approaches to treatment. Annu. Rev. Nutr.. 2005 Jul 11;25:391-406. [Cited 01 July 2019]. Available from:
  • Muse ED, Obici S, Bhanot S, Monia BP, McKay RA, Rajala MW, Scherer PE, Rossetti L. Role of resistin in diet-induced hepatic insulin resistance. The Journal of clinical investigation. 2004 Jul 15;114(2):232-9. [Cited 01 July 2019]. Available from:
  • Esmaillzadeh A, Kimiagar M, Mehrabi Y, Azadbakht L, Hu FB, Willett WC. Dietary patterns, insulin resistance, and prevalence of the metabolic syndrome in women. The American journal of clinical nutrition. 2007 Mar 1;85(3):910-8. [Cited 01 July 2019]Available from:

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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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