• Diets high in saturated fat worsen insulin resistance
  • Choose unsaturated & monounsaturated fats e.g. olive oil, olive based spreads, avocados, olives, macadamia nuts, hazelnuts, pecan nuts and almonds
  • Omega 3 fats are beneficial e.g. salmon, mackerel, sardines, fresh tuna, pilchards, anchovies, walnuts

Carbohydrate foods which are absorbed quickly and cause a sharp rise in blood glucose (and insulin) levels should be kept to a minimum.

  • Avoid all sugary snacks e.g. cakes, biscuits, pastries, crisps
  • Choose low GI starchy carbohydrates e.g. grainy bread, pasta, basmati rice, sweet potatoes, all bran or porridge made with whole oats

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  • Ensure you have a good intake of protein rich foods e.g. red meat, poultry, fish, pulses, soya, Quorn, eggs and nuts
  • Cheese is also a good source of protein but shouldn't be eaten every day or should be substituted for lower fat alternatives

Fruit & Vegetables

General Dietary Advice for Insulin Resistance

Paul Curtis PCOS Diet

Basic Guidelines:

Carbohydrate foods which are absorbed slowly and cause a gentle rise in blood glucose (and insulin) levels should replace rapidly absorbed carbohydrates where possible.


  • For general health you should eat at least 5 portions of fruit and vegetables every day
  • Try to avoid consuming excessive amounts of fruit due to its high carbohydrate content

Milk & Dairy

When you have insulin resistance the cells in your body are less sensitive to insulin.  Therefore you need to produce more insulin to compensate and a state of hyperinsulinemia results (raised insulin levels in the blood).  This has a number of detrimental effects on your body.

Insulin resistance can be treated with medication but can also be improved through diet and exercise.  Below are some basic guidelines and information but you will be given more information and guidance during your appointment.

Low GI Foods:

Paul Curtis PCOS Diet

High GI Foods:

  • An important source of calcium and you should aim for 3 servings per day e.g. 1/3 pint milk, 40g cheese and 150g yoghurt provides your daily calcium requirement
  • Milk and dairy foods can be high in saturated fat and you should choose low fat options where possible


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  • Maintain a healthy weight
  • Eat three regular meals and avoid snacks
  • Reduce overall intake of foods containing carbohydrates
  • Increase intake of protein to replace some carbohydrates
  • Ensure starchy foods have a low glycaemic index
  • Reduce intake of saturated fat
  • Increase fibre intake
  • Keep alcohol consumption within the recommended guidelines
  • Increase exercise