Alkaline meal plan for insulin resistance

• Fresh Salads: Create salads with spinach, arugula, and a variety of veggies for a nutrient-dense meal.
• Grilled Proteins: Add grilled chicken, tofu, or fish to your lunch for a satisfying protein boost.
• Whole Grain Bowls: Mix brown rice or quinoa with vegetables and a light dressing for a hearty lunch option.
• Veggie Wraps: Use large lettuce leaves or whole-grain wraps filled with fresh veggies and hummus.
• Alkaline Soups: Try soups made from alkaline ingredients like sweet potatoes, zucchini, and green beans.

• Refined Grains: Avoid sandwiches made with white bread or tortillas that lack nutritional value.
• Sugary Beverages: Skip sweetened iced teas and sodas that can disrupt your alkaline balance.
• Processed Meats: Stay clear of deli meats and pre-packaged lunch meats high in sodium and preservatives.
• Heavy Cream Sauces: Pass on creamy pasta dishes and sauces that are often high in unhealthy fats.
• Fried Foods: Avoid fried lunch options like French fries or fried chicken, which can be acidic and greasy.

Adopting an alkaline meal plan for insulin resistance may improve how your body processes sugar. Alkaline foods, which are often low in glycemic index, can help in reducing insulin spikes. This diet typically includes leafy greens and other alkaline-forming foods that support a balanced pH level, potentially making it easier for cells to respond to insulin. Over time, it might contribute to better overall metabolic health.

To support insulin sensitivity while following an alkaline diet, consider these nutrient-dense swaps:

• For a different leafy green, romaine lettuce can replace spinach, offering a crisp texture and hydration.
• To diversify protein sources, bison can replace grass-fed beef, offering a leaner alternative with a rich flavor.
• For a different grain, freekeh can replace buckwheat, offering a smoky flavor and high fiber.
• To add variety to fruits, starfruit can replace Granny Smith apples, providing a tart, juicy flavor and low sugar content.
• For a rich, creamy fat, pumpkin seed butter can replace almond milk, offering magnesium and healthy fats.

Managing insulin resistance with an alkaline diet can be affordable. Choose inexpensive sources of protein such as eggs, tofu, or canned beans. Stock up on alkaline fruits like apples and bananas, which are often cheaper than exotic varieties. Substitute pricey snacks with homemade options like air-popped popcorn or yogurt with fresh berries. Meal prepping snacks and lunches ensures you stay on budget while sticking to your dietary goals.