Latest news with #insulinResistance
Yahoo
03-07-2025
- Health
- Yahoo
The 4 Best Cheeses for Insulin Resistance, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNMany people with insulin resistance assume there are lots of foods they can't eat. This may cause them to avoid many healthy foods, including cheese. Small servings of calcium- and protein-rich cheese can be part of a healthy meal plan for insulin many as 40% of Americans between the ages of 18 and 44 are living with insulin resistance. If you're one of them, there's probably a long list of foods you think you can't eat, including cheese. But there's good news. According to dietitians, cheese can have a place in a healthy diet, even if you have insulin resistance. We hear about insulin resistance a lot. But what, exactly, is it? 'Insulin resistance is when someone builds up a tolerance to insulin, making the hormone less effective,' says Toby Amidor, M.S., RD. 'This results in the need for more insulin to take up blood sugar.' Over time, the cells in the pancreas that are responsible for producing insulin can stop working effectively. Eventually, this can lead to prediabetes or type 2 diabetes and may increase the risk of heart disease. Modifying your diet and lifestyle habits can help prevent the progression of insulin resistance. However, that doesn't mean you still can't enjoy some of your favorite foods in moderation, like cheese. To find out the best of the best, we asked registered dietitians to share their top choices for people with insulin resistance. Here are their four favorites. Research has linked dairy products, particularly low-fat dairy, to a reduced risk of insulin resistance. Low-fat Cheddar is an outstanding pick. This reduced-fat cheese is especially rich in calcium and protein, two nutrients that may help protect against insulin resistance by enhancing the body's ability to burn fat, including highly volatile abdominal—aka visceral—fat. That's not all, though. Protein also helps promote satiety, further protecting against weight gain that may also contribute to insulin resistance. One ounce of low-fat Cheddar gives you 7 grams of high-quality protein and roughly 9% of your daily calcium requirement. As its name hints, it's also low in fat, with only 2 grams of total fat and 1 gram of saturated fat per ounce. So, it's heart-healthy, too. Cultured dairy products, like Gouda cheese, boast a unique nutrient and amino acid profile that's particularly beneficial for insulin resistance, says Amidor. Research also suggests that Gouda's rich live bacteria may lead to favorable changes in gut bacteria for an extra layer of protection. 'In addition, these and most cheeses have a low glycemic index, which means that when eaten on their own they don't spike blood sugar,' explains Amidor. One ounce of Gouda has 7 grams of protein and less than 1 gram of carbohydrate. However, with roughly 230 milligrams of sodium per ounce, it's higher in sodium than some other cheeses. 'Cheese can be a significant source of sodium, and a high-sodium diet increases the risk of heart disease,' says Amy Brownstein, M.S., RDN. That doesn't mean you have to skip it entirely. But if Gouda is one of your favorites, be sure to consider its sodium in the context of your overall eating pattern. 'People who have insulin resistance should opt for a lower-carbohydrate cheese, which will have less of an impact on blood sugar levels,' says Brownstein. Enter part-skim mozzarella. It's low in carbs with less than 1 gram of carbohydrate per ounce. At the same time, each ounce contains 7 grams of satisfying protein. Because protein is more slowly digested than carbohydrates, this may help you eat less. That may help with weight management, which may also improve insulin resistance. Another plus: part-skim mozzarella is higher in calcium than many other cheeses, delivering roughly 17% of your daily needs per ounce. It's also lower in sodium, with 175 mg sodium per ounce. To top things all off, it's low in fat with just 4.5 grams of total fat and 1 gram of saturated fat per ounce. This pungent, soft cheese may seem like an indulgent choice. But it can actually be a good option for people with insulin resistance. How so? 'Insulin resistance causes blood sugar levels to remain high, contributing to inflammation and changes to blood vessels,' says Brownstein. These effects can damage blood vessels, increase blood pressure and negatively impact heart health, which can raise the risk of heart disease, she explains. That's where Brie cheese can help. Like part-skim mozzarella, it's one of the lower-sodium cheeses (about 180 mg sodium per ounce), meaning it's less likely to spike your blood pressure. With these dietitian-approved strategies, cheese can still be on the menu, even if you have insulin resistance. Consider Portion Size. Cheese can be a tasty way to add more calcium and protein to your favorite meals and snacks. Yet, it's also often high in saturated fat, sodium and calories, which may be counterproductive for managing insulin resistance, particularly if you're not paying attention to portion size. 'Even if you are choosing cultured cheese, it should be consumed in appropriate portion sizes of about 1 ounce,' says Amidor. Pair Cheese with Fiber-Rich Foods. Cheese is often eaten with carbohydrate-rich foods like bread, crackers or pasta. When that's the case, Brownstein recommends adding some nonstarchy vegetables to your plate. 'Nonstarchy, high-fiber vegetables contribute to satiety with minimal influence on blood sugar,' she says. 'Plus, a high-fiber diet is associated with a reduced risk of insulin resistance.' Think Balance. Cheese can be part of a balanced eating pattern. But it shouldn't be your primary source of protein or calcium. Instead, focus on eating a variety of foods from all food groups with small servings of cheese added for flavor and enjoyment. Pro tip: Choose robust cheeses like Gouda or Cheddar. Their intense flavor will satisfy you, making it easier to eat less of them overall. Managing insulin resistance can seem like a challenge, especially when it comes to what you eat. However, if you've been avoiding cheese, you may not have to. Dietitians say cheeses like low-fat Cheddar, part-skim mozzarella, Gouda and Brie can all be part of a healthy eating plan, even if you have insulin resistance. These cheeses provide calcium and protein, which have been shown to reduce insulin resistance. Just keep in mind that cheese can be high in sodium and saturated fat. So, keep serving sizes small, about 1 ounce. For even better results, pair your cheese with other healthy foods, especially low-carb, fiber-rich nonstarchy veggies. Read the original article on EATINGWELL
Medscape
03-07-2025
- Health
- Medscape
Insulin Resistance Linked to Faster Cognitive Decline in AD
Insulin resistance, detected using a simple and readily available blood test, may flag cognitive decline in patients with early Alzheimer's disease (AD), preliminary results of a new study suggested. Using the triglyceride-glucose (TyG) index to measure insulin resistance, investigators found that cognitive decline was four times faster in individuals with mild cognitive impairment (MCI) due to AD who had the highest insulin resistance levels compared to those with lower levels. The findings underline the importance of risk stratification strategies and early interventions to change the trajectory of cognitive decline, lead author Bianca Gumina, MD, neurology resident, Neurology Unit, Department of Clinical and Experimental Sciences, University of Brescia, Brescia, Italy, told Medscape Medical News. 'The results suggest that in MCI-AD, the brain seems to be more vulnerable to metabolic stress. By identifying and addressing modifiable risk factors like metabolic health, we can use the tools we already have to potentially slow the disease course,' Gumina said. The results were presented on June 23 at the Congress of the European Academy of Neurology (EAN) 2025 in Helsinki, Finland. A 'Practical Tool' While insulin resistance has been linked to AD onset and pathology, its role in how rapidly the condition progresses has remained unclear. The single-center retrospective study included 315 patients without diabetes who had a neurodegenerative disorder (NDD) detected through cerebrospinal fluid (CSF). Of these, 210 had AD (mean age, 71.51 years; 79% men), and 115 had another NDD, mostly Lewy body dementia or frontotemporal dementia (mean age, 69.19; 60% men). Baseline measurements included neurologic evaluations, the Mini-Mental State Examination (MMSE) to test cognition, CSF biomarkers (Abeta42 or pTau181), APOE4 genotyping, and blood-brain barrier (BBB) integrity (CSF/serum albumin ratio). Follow-up assessments involved cognitive testing, typically every 6 months, with most patients followed for 3 years. Cognitive decline was defined as a loss of more than 2.5 points per year on the MMSE. Investigators measured insulin resistance with the TyG index, a metabolic marker calculated from fasting triglycerides and fasting glucose levels. The index, which Gumina called a 'practical tool,' can be obtained from standard blood tests. Researchers stratified patients into tertiles (low, medium, or high) according to TyG index levels. Exacerbating Neuroinflammation After adjusting for age, sex, baseline MMSE, disease duration, AD therapy, and BMI, the study found high TyG was significantly associated with faster cognitive decline over 3 years in a subgroup of 161 subjects with MCI (77% men) compared to those with lower TyG levels (hazard ratio, 4.08; 95% CI, 1.06-15.73). Insulin resistance may accelerate AD progression by impairing brain glucose uptake, said Gumina. This could exacerbate neuroinflammation and disrupt the BBB, 'all of which accelerate neurodegeneration,' she added. The study did link high TyG to elevated BBB permeability, but only in patients with AD. 'This supports the hypothesis that metabolic dysfunction may worsen neurodegeneration via mechanisms specifically related to AD,' said Gumina. Researchers observed an association between TyG and conversion from MCI to dementia, although this trend was not significant. Insulin resistance did not affect clinical progression in those with a neurodegenerative disease other than AD, which again likely reflects a disease-specific mechanism, said Gumina. 'AD may be the most sensitive to metabolic stress due to its underlying pathology,' she said. The study found no significant interaction between TyG and APOE4 genotype on the rate of cognitive decline. Speeding Disease Progression These new results show that insulin resistance 'influences the speed of disease progression, especially in early stages, which could be the most vulnerable in modifying the trajectory,' said Gumina. The findings could lead to more prompt identification of high-risk patients. 'By using the TyG index, we can stratify MCI patients by risk of fast progression, enabling personalized follow-up and interventions when the brain is still more responsive,' said Gumina. She recommends more widespread use of the TyG test, especially in patients with MCI or early AD. 'It's already available through routine and simple blood tests, found in every lab, so it could be used to flag patients for closer monitoring or early intervention.' Such interventions could include targeted enrollment in anti-amyloid or anti-tau clinical trials and timely introduction of lifestyle modifications and perhaps medications to improve insulin sensitivity. 'Lifestyle changes like regular exercise, a healthy diet, weight control, and managing blood pressure and cholesterol are all effective,' said Gumina. 'Some medications that modify insulin resistance are also under investigation.' The research team is investigating whether the TyG index correlates with neuroimaging biomarkers and integrating it with genetic and imaging data to improve prediction models. Important Puzzle Piece Commenting on the findings for Medscape Medical News , Sebastiaan Engelborghs, MD, PhD, professor and chair of Neurology, Vrije University Brussels, Brussels, Belgium, said the study 'adds an important piece to the Alzheimer's puzzle . ' The results highlighted how a routine metabolic marker such as the TyG index could help identify patients most likely to benefit from early, targeted interventions, said Engelborghs, who co-chaired the EAN panel on dementia and was not part of the research. And with precision neurology becoming ever more relevant, 'such noninvasive and low-cost tools could become critical in tailoring care and optimizing clinical trial design,' he added. Engelborghs agreed lifestyle interventions could affect insulin resistance and noted research shows that 45% of dementias can be prevented or delayed by modifying 14 risk factors. One such risk factor is obesity, and insulin resistance 'goes hand and hand' with obesity, he said. 'We expect that people who modify their lifestyle in order to lose weight and reduce insulin resistance will decline more slowly,' Engelborghs said.
Medical News Today
28-06-2025
- Health
- Medical News Today
Insulin resistance test may help predict early Alzheimer's cognitive decline rate
There is currently no tool for predicting how quickly early stage Alzheimer's disease will progress. A new study has identified a simple blood test used to measure insulin resistance that may also help doctors determine which people with early stage Alzheimer's disease are most likely to experience rapid cognitive decline. The test found that higher insulin resistance indicated quicker deterioration in cognitive estimate that about 69 million people around the world are living with prodromal Alzheimer's disease, or early stage Alzheimer's disease. People in the earliest stage of Alzheimer's disease begin to experience some mild cognitive impairment that may affect their memory and ability to complete tasks and communicate. Past studies show that detecting Alzheimer's disease in its earliest stage allows currently available medications and lifestyle changes to be more effective in helping to slow down disease progression. 'Alzheimer's (disease) begins silently, often decades before symptoms appear, and so detecting risk early is essential to slow or alter the disease course,' Bianca Gumina, MD, a neurology resident for the Neurology Unit in the Department of Clinical and Experimental Sciences at the University of Brescia and for the Neurology Unit in the Department of Continuity of Care and Frailty at ASST Spedali Civili Hospital, both in Italy, told Medical News Today. 'Current tools can diagnose the disease, but they don't always predict how fast it will progress. Identifying individuals at higher risk of rapid decline [c]ould allow for timely, targeted interventions during a critical window when the disease could be still responsive to treatment or changes in (lifestyle),' she is part of the research team for a study recently presented at the European Academy of Neurology (EAN) Congress 2025 that has identified a simple blood test used to measure insulin resistance that may also help doctors determine which people with early stage Alzheimer's disease are most likely to experience rapid cognitive decline. The findings of the study are yet to be published in a peer-reviewed TyG Index Test for Alzheimer'sFor this study, researchers analyzed medical records from 315 adults with an average age of about 70 that did not have diabetes. Two hundred of the study participants had received biological confirmation they had Alzheimer's disease. All study participants received insulin resistance assessment using a test called the triglyceride-glucose (TyG) index, with a clinical follow-up three years later. 'The TyG index is a validated marker of insulin resistance, a condition often seen in prediabetes or metabolic syndrome,' Gumina explained. 'It combines triglycerides and fasting blood glucose, two common and non-invasive blood values. (It is) easy to calculate and already available in routine labs.' Higher TyG index results predict quicker cognitive declineAt the study's conclusion, the research team found that when grouping study participants by their TyG index results, those in the highest TyG index group experienced a quicker deterioration in cognitive decline than those with lower TyG index results. 4-fold higher risk'This finding is significant because it highlights a vulnerable window (mild cognitive impairment, the early phase of the disease) when the disease may be especially sensitive to metabolic stress. Patients in this early phase with high TyG levels had a fourfold increased risk of rapid cognitive decline compared to those with lower TyG levels. This suggests that insulin resistance may actively influence how fast Alzheimer's progresses, and identifying this risk early could open new avenues for intervention.'— Bianca Gumina, MD'The TyG index is a low-cost, widely available tool that could be easily integrated into routine clinical practice to flag patients at higher risk of rapid decline,' she continued. 'By identifying these individuals early, clinicians could prioritize them for closer monitoring, lifestyle interventions, or even enrollment in clinical trials, maybe individualizing sub phenotypes of the disease. It also supports the development of metabolic-based treatment strategies, potentially paving the way for therapies targeting insulin resistance to modify disease progression.'As for the next steps in this research, Gumina said the research group is currently exploring whether the TyG index also correlates with neuroimaging biomarkers of brain degeneration. 'The next goal is to integrate metabolic profiling with genetic and imaging data to refine risk models and guide early, personalized interventions,' she added. New potential variable for Alzheimer's progression predictionsMNT spoke with Rehan Aziz, MD, geriatric psychiatrist at Jersey Shore University Medical Center in New Jersey, about this study. Aziz commented that he thought this was a very interesting study involving a new variable to consider when working with patients in the early stages of Alzheimer's dementia, especially as it may predict who is likely to decline faster.'Accurate progression prediction is crucial for multiple reasons,' he explained. 'It empowers families to make informed decisions about care planning, financial arrangements, and how to prioritize quality time together. Clinically, it helps us identify patients who need more intensive monitoring and earlier intervention.''With new disease-modifying treatments like aducanumab and lecanemab becoming available — treatments that carry real risks including brain swelling and bleeding — we urgently need better ways to identify which patients are most likely to benefit from aggressive treatment versus those who might have slower progression,' Aziz continued.'This metabolic marker could help us personalize the risk-benefit calculation for each patient, ensuring we're offering these powerful but potentially risky therapies to those who need them most while protecting slower-progressing patients from unnecessary exposure.'— Rehan Aziz, MDAziz said he'd like to see this study's results validated in larger populations. 'We also need longer follow-up studies to see if this predictive power holds over five to 10 years,' he continued. 'I'm particularly interested in whether interventions targeting insulin resistance — like lifestyle modifications or medications like metformin — could actually slow progression in high-TyG patients. Finally, I'd like to see this integrated with other biomarkers to create a more comprehensive risk stratification tool.' More information on how Alzheimer's progressesMNT also spoke with Peter Gliebus, MD, director of cognitive and behavioral neurology at Marcus Neuroscience Institute, part of Baptist Health South Florida, about this commented that he found the study both fascinating and highly applicable to daily clinical practice. 'As clinicians, we frequently encounter questions from patients and their families, such as, 'How quickly will it worsen?'— and we often don't have a definitive answer,' he explained. 'The prospect that a simple, cost-effective marker like the TyG index could predict progression in Alzheimer's disease is extremely encouraging. It has the potential to bridge an important gap between diagnosis and practical prognosis, which has been a missing element in this field,' he said.'Early-stage Alzheimer's, especially during the mild cognitive impairment stage, exhibits significant variability-some individuals remain stable for years, while others decline rapidly. Identifying those at higher risk of swift decline enables us to customize clinical care and research strategies. It also helps families set clearer expectations and facilitates early, potentially more effective interventions, whether through lifestyle changes, medications or future planning.' — Peter Gliebus, MD'As new treatments are developed, timing and patient stratification will be essential — tools like the TyG index may play a crucial role in that process,' he added.
Yahoo
27-06-2025
- Health
- Yahoo
5 Supplements to Avoid If You Have Insulin Resistance, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNInsulin resistance is when your cells begin to lose their ability to use insulin efficiently. Forty percent of young and middle-aged U.S. adults have this condition. Many supplements sold to improve insulin resistance may make it worse or be out of 10 U.S. adults ages 18 to 44 have insulin resistance—and most don't even know it. But what is insulin resistance, anyway? This condition is when your cells begin to develop a tolerance to insulin, the hormone needed to push glucose into your cells for energy. When insulin doesn't work as well as it used to, your pancreas responds by trying to make more of it. For a while, your body can compensate for this additional need until the pancreas struggles to produce the insulin required to keep cells energized. However, if it continues for long enough, it can lead to prediabetes and eventually type 2 diabetes. What's more, if you have type 2 diabetes, you already have insulin resistance. While it's not clear exactly why insulin resistance happens, genetics and age are believed to play a role. It has also been linked to overweight and obesity, high blood pressure and a sedentary lifestyle. Managing insulin resistance requires changes in lifestyle, especially increasing physical activity to 'use up' blood sugar. Recommended strategies may also include weight loss to reach a healthy body weight, which helps your body use its insulin effectively. If you have insulin resistance—or are worried about developing it—you might be considering supplements that claim to help manage this condition. But are they really effective? When it comes to many of them, the answer is no. Here are five supplements experts say you're better off avoiding. St. John's wort is a shrub that's used as a supplement to treat depression and symptoms of menopause. However, it may pose problems for people with insulin resistance. Although no medications are approved to specifically treat insulin resistance, you may be on medications like metformin, sulfonylureas and thiazolidinediones if you have diabetes. However, combining St. John's wort with these drugs can be a problem. 'It can decrease the efficacy of these medications and lead to higher blood sugar levels,' says Lizzy Katz, RD, CDCES, diabetes program coordinator at the University of Maryland Capital Region Medical Center. At the same time, diabetes and depression often overlap, says the American Diabetes Association. So, if you're struggling with your mental health, talk to your health care practitioner about safe treatment for you. Gymnema is a plant that has been studied for the treatment of diabetes. 'However, there is insufficient reliable evidence of this—and even a risk for hypoglycemia,' says Katz. In fact, most of the research on this supplement has been conducted in animals, and even those studies conclude it shouldn't be recommended for preventing diabetes. The National Institutes of Health agrees, adding that the current research on gymnema is lacking, and combined with other supplements, it may be especially dangerous. Also, if you are taking insulin secretagogues, such as sulfonylureas, you should avoid gymnema due to potential interactions, Katz advises. BCAAs is short for branched-chain amino acids. These protein building blocks are naturally found in foods. They are also sold in unnaturally large quantities as supplements advertised for muscle-building and improving results at the gym. For that reason, many people take them before a workout. This supplement is one that people with insulin resistance should avoid, cautions Kimberly Gomer, M.S., RDN. 'There have been some links to BCAAs worsening insulin resistance,' she says. Yes, exercise is important for treating insulin resistance. But you can reap its benefits without popping a supplement. Omega-3 fats, like DHA and EPA, are mainly found in fatty fish, such as salmon and sardines. But they're also a popular supplement. If you have insulin resistance, this is one to talk to your provider about before adding it to your routine. 'It's been shown as likely ineffective for managing diabetes, and [there's] not enough evidence for treatment of diabetic nephropathy,' says Katz. (Diabetic nephropathy is a kidney disease that can result as a complication of diabetes.) Plus, the research on omega-3s and insulin resistance is mixed. While some studies have found omega-3s may help lower fasting blood glucose and protect against insulin resistance, other research suggests they may raise blood sugar., If you are on certain antidiabetes medications like insulin secretagogues, there may also be a risk of low blood sugar, adds Katz. Cinnamon is heavily marketed for diabetes control and insulin resistance. One review of 16 studies even showed that cinnamon supplementation helped lower fasting blood sugar and insulin resistance in people with diabetes, says Katz. But before you get too excited, she points out that the studies used in this analysis are severely limited, as they differed in dosage, length of treatment and type of participant. That means we need larger trials and a standardized formula to determine the exact type of cinnamon supplement and protocol that's actually effective. Until then, skip the cinnamon supplements. But feel free to go ahead and sprinkle some cinnamon onto your food. For the most part, you don't need supplements if you have insulin resistance. Your health care provider might recommend supplements in certain situations, such as an iron supplement if blood tests reveal you have anemia, says Gomer. But when it comes to insulin resistance specifically, experts recommend focusing on these healthy lifestyle habits instead. : 'Protein will help keep you full,' says Gomer. So, filling up on protein may also help you avoid overeating. That can help you maintain a healthy body weight, which is one of the best things you can do to manage blood sugar and reduce insulin resistance. Pile on the Veggies: Make sure that your plate is also filled with nonstarchy vegetables. They're naturally low in carbs, plus their ample fiber slows down carbohydrate absorption and promotes satiety. Stay Active: 'Regular exercise is a great component to focus on because it can improve insulin resistance in the short and long term,' says Katz. That's because exercise prompts muscles to use up blood sugar as fuel, reducing glucose levels. It can also help cells become more insulin sensitive. Aim for a total of 150 minutes of physical activity per week. You can break that down however you like, whether it's five 30-minute walks or 15 10-minute movement breaks throughout the week. Aim for a Healthy Body Weight: According to the American Diabetes Association, even modest weight loss can help reduce insulin resistance. If you have insulin resistance or simply want to prevent this condition from sneaking up on you, consider connecting with a registered dietitian, especially one who specializes in diabetes care. They can help you develop a weight-loss plan that's best suited for you. Whether you've been told you have insulin resistance or are worried about developing it, you may be considering a supplement. However, health experts caution against self-treating with supplements, especially St. John's wort, gymnema, BCAAs, omega-3 fats and cinnamon. While you may have heard these can help manage insulin resistance, they may be useless or, in some cases, even dangerous. Instead, think lifestyle changes like exercise, a protein- and fiber-rich eating plan and weight loss, if indicated. These all have a solid, proven track record for improving insulin resistance. However, if you're still concerned, speak with your health care practitioner. They can help you determine if you're at risk or refer you to a registered dietitian for one-on-one nutrition counseling for better blood sugar. Read the original article on EATINGWELL
Yahoo
26-06-2025
- Health
- Yahoo
7-Day No-Sugar High-Fiber Meal Plan for Insulin Resistance, Created by a Dietitian
This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 70 grams of protein and 35 grams of fiber to help improve insulin resistance. This plan skips added sugars and focuses on fiber and protein for stable blood sugars and diabetes to the National Health and Nutrition Examination Survey, 40% of people between 18 to 44 in the U.S. have insulin resistance. Insulin resistance, sometimes called impaired insulin sensitivity, is a precursor to several health conditions, including prediabetes, type 2 diabetes and nonalcoholic fatty liver disease. In this plan, you'll find at least 35 grams of fiber daily and a minimum of 70 g of protein to help improve insulin resistance. Movement, and, if necessary, losing weight, can improve your body's response to insulin. These actions, in addition to consuming nutrient-dense foods, can reverse insulin resistance and prevent or delay type 2 diabetes in people with prediabetes. Meal Plan at a Glance Eggs/ Blackberries Sandwich/ Apple Salmon & salad Overnight oats/ Apple Chicken/ Pear Steak & potatoes Overnight oats/ Blackberries Chicken/ Apple Chicken cacciatore Yogurt/ Pear Chicken/ Raspberries Chicken cacciatore Yogurt/ Raspberries Chicken/ Apple Pasta Eggs/ Pear Tuna salad/ Apple Fish tacos & salad Eggs/ Clementine Tuna salad/ Apple Kale salad 1 serving Spinach & Egg Scramble with Raspberries ½ cup low-fat cottage cheese 1 cup blackberries 1 serving Cucumber Salad Sandwich 1 small pear 1 serving Apple with Cinnamon Almond Butter 1 serving Salmon & Avocado Salad Daily Totals: 1,517 calories, 69g fat, 89g protein, 147g carbohydrate, 40g fiber, 1,898mg sodium Make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to A.M. snack. 1 serving Overnight Oats with Chia Seeds (Meal-Prep Friendly) 1 serving Apple with Cinnamon Almond Butter 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 medium pear 1 serving Sheet-Pan Steak & Potatoes Daily Totals: 1,512 calories, 67g fat, 80g protein, 164g carbohydrate, 35g fiber, 1,531mg sodium Make it 2,000 calories: Add 1 medium banana to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Traditional Greek Salad to dinner. 1 serving Overnight Oats with Chia Seeds (Meal-Prep Friendly) ½ cup low-fat cottage cheese 1 cup blackberries 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 medium apple 1 serving Slow-Cooker Chicken Cacciatore with Polenta : Reserve leftover Slow-Cooker Chicken Cacciatore with Polenta to have for dinner tomorrow. Daily Totals: 1,489 calories, 53g fat, 96g protein, 167g carbohydrate, 37g fiber, 1,985mg sodium Make it 2,000 calories: Add 18 unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. natural peanut butter to P.M. snack and add 2 cups mixed greens with 1 serving Balsamic Vinaigrette to dinner. 1 cup low-fat plain strained yogurt, such as Greek-style 2 Tbsp. chopped walnuts, toasted if desired ½ cup blueberries 1 large pear 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 cup edamame, in pods ⅓ cup raspberries 1 serving Slow-Cooker Chicken Cacciatore with Polenta Daily Totals: 1,517 calories, 49g fat, 110g protein, 165g carbohydrate, 35g fiber, 1,373mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch and add 2 cups mixed greens with 1 serving Balsamic Vinaigrette to dinner. 1 cup low-fat plain strained yogurt, such as Greek-style 2 Tbsp. chopped walnuts, toasted if desired ½ cup blueberries ¾ cup edamame, in pods ⅓ cup raspberries 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 serving Apple with Cinnamon Almond Butter 1 serving Super Green Pasta Daily Totals: 1,518 calories, 67g fat, 87g protein, 151g carbohydrate, 35g fiber, 1,318mg sodium Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner and add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. 1 serving Spinach & Egg Scramble with Raspberries ½ cup low-fat plain kefir 1 large pear 1 serving Chickpea Tuna Salad 1 serving Apple with Cinnamon Almond Butter 1 serving Blackened Fish Tacos 1 serving Pineapple & Avocado Salad Daily Totals: 1,519 calories, 65g fat, 77g protein, 167g carbohydrate, 37g fiber, 1,615mg sodium Make it 2,000 calories: Add 20 unsalted dry-roasted almonds to A.M. snack and add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. 1 serving Spinach & Egg Scramble with Raspberries ½ cup low-fat plain kefir 1 clementine 1 serving Chickpea Tuna Salad 1 serving Apple with Cinnamon Almond Butter 1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans Daily Totals: 1,523 calories, 75g fat, 70g protein, 151g carbohydrate, 35g fiber, 1,734mg sodium Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie and ¼ cup unsalted dry-roasted almonds to A.M. Overnight Oats with Chia Seeds (Meal-Prep Friendly) to have for breakfast on Days 2 and 3. Prepare Meal-Prep Chili-Lime Chicken Bowls to have for lunch on Days 2 through it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious sugar-free recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 390 calories, while the lunches span 357 to 413 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What causes insulin resistance? Insulin is a hormone released by the pancreas when blood sugar levels rise, a natural response that occurs when food is broken down into the simplest form of sugar called things are working smoothly, insulin helps move blood sugars into the cells for energy, which returns circulating blood sugar to normal baseline levels. Over time, the body can develop a tolerance to insulin, meaning the blood sugars don't respond as well despite the body pumping out high insulin levels, which results in elevated blood sugar there isn't a singular cause of insulin resistance, the Centers for Disease Control and Prevention (CDC) cites factors that can increase risk, including a family history of type 2 diabetes, lack of physical activity and obesity. And because added sugars are so prevalent in food and many people consume more than they realize, we opted to exclude them from this plan. Instead, we focus on nutrients that are shown to improve blood sugars—like fiber and protein. Increase Fiber: Fiber is linked to many health benefits, including protecting the heart and promoting a healthy gut. Additionally, it helps stabilize blood sugar levels and keeps you full for longer by slowing down digestion. Exercise Frequently: The CDC and the American Diabetes Association (ADA) recommend physical activity as one of the most important and beneficial steps for improving insulin resistance. Ensure Regular Meals: Eating regular meals and snacks, ideally with a good source of fiber and protein, helps promote stable blood sugars and eating too much. Boost Protein: In addition to helping you build muscle and other body functions, protein also slows down digestion and improves satiety. Pairing protein-rich foods with those higher in carbohydrates helps temper the blood sugar response and stabilize levels. Reduce Added Sugars: Though added sugar can be included in moderation, stick to the American Heart Association's recommended daily max of 9 teaspoons of added sugar for men and 6 for women. Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
