Diet plan grocery list
Brown rice
Quinoa
Lentils
Chickpeas
Spinach
Kale
Broccoli
Cauliflower
Bell peppers
Tomatoes
Onions
Garlic
Ginger
Turmeric
Cinnamon
Blueberries
Apples
Oranges
Strawberries
Avocado
Salmon
Chicken breast
Turkey breast
Tofu
Greek yogurt
Cottage cheese
Almonds
Walnuts
Flaxseeds
Chia seeds
Olive oil
Coconut oil
Green tea
Diet plan overview
Dealing with insulin resistance requires a strategic approach, and the Indian diet plan for insulin resistance focuses on balancing carbohydrates with proteins and healthy fats. Emphasis is placed on low-glycemic index foods like whole grains and lentils, which help control blood sugar levels.
Regular meals spaced throughout the day prevent sudden spikes in blood sugar. Including a variety of spices, such as cinnamon and fenugreek, which have been shown to improve insulin sensitivity, makes this diet both therapeutic and delicious.
Foods to eat
- Whole Grains: Brown rice, whole wheat, and millets which have a lower glycemic index.
- Legumes: Lentils, chickpeas, and beans that provide fiber and help in managing blood sugar levels.
- Leafy Greens: Spinach, kale, and mustard greens which are nutrient-dense and low in carbohydrates.
- Nuts and Seeds: Walnuts, flaxseeds, and chia seeds that are high in omega-3 fatty acids.
- Fruits: Apples, berries, and pears that have a lower impact on blood sugar levels.
✅ Tip
Swap your regular chapati for one made with chickpea flour to help manage insulin resistance with an extra fiber boost.
Foods not to eat
- Refined Grains: White rice and white bread which can spike insulin levels.
- Sugary Snacks: Sweets, sugary drinks, and desserts that can disrupt glucose stability.
- Fried Foods: Deep fried snacks and fast food which are high in unhealthy fats.
- Full-Fat Dairy Products: Heavy cream and full-fat yogurt which can be high in saturated fats.
- High Glycemic Fruits: Mangoes, pineapples, and bananas which are high in sugar.
Main benefits
Revolutionize your metabolic health with the Indian diet plan for insulin resistance. This diet focuses on low-glycemic index foods that help maintain stable blood sugar levels, like whole grains, lentils, and leafy vegetables. It's particularly effective in boosting insulin sensitivity and may help reduce the risk of developing diabetes. Plus, the rich flavors of traditional spices ensure meals are not only healthful but also delightful to the palate.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Managing insulin resistance through diet doesn't have to be expensive. Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains, which tend to be more affordable than their processed counterparts. Opt for high-fiber foods like beans, lentils, and oats to help stabilize blood sugar levels and save money on expensive insulin medications. Limit your intake of sugary drinks and snacks, which can not only be pricey but also exacerbate insulin resistance. And consider growing your own herbs and vegetables at home to save even more money and ensure a fresh supply of nutritious ingredients.
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Meal plan suggestion
7-Day Meal Plan for Indian Diet Plan for Insulin Resistance
Day 1
- Breakfast: Greek yogurt with strawberries, blueberries, and a sprinkle of flaxseeds
- Lunch: Quinoa salad with bell peppers, tomatoes, onions, and a drizzle of olive oil
- Dinner: Grilled salmon with steamed broccoli and cauliflower, seasoned with garlic and turmeric
- Snack: Sliced apple with almond butter
Day 2
- Breakfast: Smoothie with spinach, kale, avocado, and a touch of coconut oil
- Lunch: Brown rice with lentils, cooked with ginger, garlic, and turmeric
- Dinner: Tofu stir-fry with bell peppers, onions, and broccoli, seasoned with soy sauce and ginger
- Snack: Handful of walnuts
Day 3
- Breakfast: Greek yogurt with blueberries, chia seeds, and a sprinkle of cinnamon
- Lunch: Chickpea salad with tomatoes, onions, and a drizzle of olive oil
- Dinner: Grilled chicken breast with steamed kale and cauliflower, seasoned with garlic and turmeric
- Snack: Sliced orange
Day 4
- Breakfast: Oatmeal with chia seeds, strawberries, and a dash of cinnamon
- Lunch: Quinoa with chickpeas, bell peppers, and a drizzle of olive oil
- Dinner: Baked turkey breast with roasted broccoli and cauliflower, seasoned with garlic and turmeric
- Snack: Sliced avocado with a sprinkle of flaxseeds
Day 5
- Breakfast: Smoothie with spinach, kale, blueberries, and a touch of coconut oil
- Lunch: Lentil soup with tomatoes, onions, garlic, and ginger
- Dinner: Grilled salmon with steamed broccoli and bell peppers, seasoned with turmeric and ginger
- Snack: Handful of almonds
Day 6
- Breakfast: Greek yogurt with strawberries, chia seeds, and a sprinkle of cinnamon
- Lunch: Brown rice with tofu, spinach, and a drizzle of olive oil
- Dinner: Grilled chicken breast with steamed broccoli and cauliflower, seasoned with garlic and turmeric
- Snack: Sliced apple with walnut butter
Day 7
- Breakfast: Smoothie with spinach, kale, strawberries, and a touch of coconut oil
- Lunch: Quinoa salad with chickpeas, tomatoes, onions, and a drizzle of olive oil
- Dinner: Baked turkey breast with roasted bell peppers and cauliflower, seasoned with garlic and turmeric
- Snack: Sliced orange with a handful of almonds
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on May 22, 2024
- Updated on Nov 1, 2024