📊 Nutrient breakdown of the 90 30 50 diet (Source)
Combating insulin resistance effectively, the 90 30 50 diet focuses on macronutrients that help stabilize blood sugar levels. The high fiber and healthy fat intake are crucial for slowing down glucose absorption and improving insulin sensitivity. This strategic nutrient mix can make a big difference in managing or preventing diabetes.
COMPLETE DIET PLAN
FREE SHOPPING LIST
ARTICLE REVIEWED
The 90 30 50 diet plan for insulin resistance focuses on balancing macronutrients to help manage blood sugar levels. This plan includes 90 grams of high-quality protein from chicken, turkey, and legumes, which helps stabilize blood sugar. Additionally, 30 grams of fiber from foods like berries, leafy greens, and whole grains slow the absorption of sugar, while 50 grams of healthy fats from avocados and nuts provide sustained energy.
This diet plan is beneficial for those with insulin resistance or prediabetes, as it helps in moderating blood glucose levels and supports metabolic health. The high fiber and healthy fat content also aid in satiety, reducing the urge to snack on sugary or processed foods, which is crucial for maintaining consistent insulin levels.
Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.
Marion Nestle, PhD, MPH
The 90 30 50 diet plan for insulin resistance emphasizes high-protein, high-fiber foods that stabilize blood sugar levels effectively. Lean proteins like poultry and fish prevent sugar spikes, while fiber from legumes and veggies keeps digestion slow and steady. Healthy fats such as olive oil and nuts support cellular function and reduce inflammation. This diet is ideal for promoting better insulin sensitivity without sacrificing flavor.
When managing insulin resistance, prioritize affordable protein sources like eggs, beans, and Greek yogurt. Fiber-rich foods like oats, barley, and leafy greens will help regulate blood sugar levels without breaking the bank. Swap pricey nut butters for DIY blends or simply stick with raw nuts. And remember, canned salmon and sardines are an economical source of both protein and healthy fats.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
