Insulin Resistance Diet for Beginners: The Complete Guide to Reverse Insulin Resistance & Manage Weight

Review of: Insulin Resistance Diet for Beginners: The Complete Guide to Reverse Insulin Resistance & Manage Weight

I originally decided to get this cookbook so I could give the book as a gift to a family member that has a need to monitor their insulin. My goal was not only to understand a little more about my family member’s needs but, at the same time, find some quick, easy but delicious recipes for meals that I could prepare for that family member.

The ‘Insulin Resistance Diet for Beginners” cookbook does a nice job of satisfying both of my initial requirements.

While I feel I now a little bit more about the medical side of the equation, I do have to admit that some of the science/medicine part is still a tough read for me. The first chapter, “The Problem of Insulin Resistance’ and the second chapter, “Five Steps to Overcome Insulin Resistance" are both interesting and have helpful information to be sure, but still somewhat ‘over-my-head’. Still, it is a good starting point (i.e. ‘for beginners’).

From the taste side of the equation I was surprised and impressed with the two recipes I’ve made so far. Both recipes (much like many of the recipes in the cookbook) were very simple; just a few ingredients each. And each was very tasty! Easy to make, not a lot of ingredients needed and you have a meal that is surprisingly tasty.

A big fan of lentils, the first recipe made was the ‘lentil taco salad’. The recipe said using a can of lentils was fine but I decided that scratch cooked lentils would be just as good. Taco-flavor infused lentils over lettuce … okay, I would have never tried that before and I would have missed out on how good it was; the crunch of the salad mix added to the lentils was different but good.

The second recipe tried was the mushroom and feta egg muffins. I didn’t have any feta cheese in the house so I substituted regular grated cheese instead of the feta and it tasted fine. There’s no salt called for in the recipe but the cheese is somewhat salty and that makes up for it.

I can’t wait to try a few more recipes. There are chapters on ‘breakfast’, ‘Vegetarian/Vegan’, ‘Poultry/Seafood’, ‘Beef/Pork’, ‘Snacks/Desserts’, ‘Condiments/Dressings/Sauces’ … just about everything you’ll need.
Right now, I have my eye on the ‘smoky chili black-bean burgers’ on page 86 – only seven ingredients (all of which I have in the pantry) and it sounds really good. There is also an added tip in the book to serve them on a lettuce wrap to reduce the carbohydrates.

This book is clearly a winner. Actually, it’s so good that, for a tiny fraction of a second there, I was tempted to keep the cookbook for myself instead of giving it to my family member.

If you have type 2 Diabetes or are pre-diabetic you will find this one of the better and informative cookbooks out today. I gained a wealth of knowledge about the subject that I had previously found a bit confusing. The book opens with a very readable and non-judgmental explanation about insulin resistance – what it is and why you may have it. It goes on to explain that although diet can be instrumental in helping overcome or lessening this condition is it certainly no magic bullet that offers a sure-cure to your condition. The author writes with calm assurance that will give the reader/patient encouragement that they don’t have to look forward to a life of dull, dreary and regimented meals.

The book begins with an overview of carbs, protein, fats and that dern glycemic index and why it’s so important to controlling insulin. There’s a two week eating plan to start the reader off with recipes and suggestions so they don’t have to figure it out on their own. These recipes come with shopping lists, a pantry do-over, a list of equipment that will be helpful and meal planning tips for when you’re on your own. These include: write it down, choose anchor meals, keep it simple and don’t forget snacks (thank you). The recipes included are all clearly noted as to 30-minute, dairy free, egg free, gluten free, nut free, one pot, soy free and Vegetarian/Vegan. This way you can quickly scan if this is a meal that’s right for you. They also each have serving size from 2 to 8 servings, nutrition info including glycemic load along with lots of tips for substitutions and storage.

Of course no cookbook is worth its weight if the actual recipes aren’t tasty and delicious. I tried a few and found them well worth your time and effort. The Creamy Tomato and Spinach-Stuffed Chicken was yummy. The Sweet Potato Mug Cake made a nice little dessert for when you just need a sweet ending to a meal (or snack). I especially likes the Ginger-Turmeric Cod – so tasty and satisfying. Overall, I give this Insulin Resistance Diet Cookbook and A+ for both information and recipes.

With 3 family members experiencing PCOS, insulin resistance is an important topic in our household. This cookbook is giving our family the ability to address insulin resistance AND eat tasty meals. I especially enjoy the 2 week meal plan with recipes, allowing us to get started using the book immediately. The remainder of the book has chapters for Breakfast, Vegetarian/Vegan, Poultry/Seafood, Beef/Pork, Snacks/Sides/Desserts, Sauces/Dressings. At the end of book there is a helpful food list showing the glycemic index/load, which helps with making smart choices. Highly recommended for those ready to take control of their health. Thanks go to Rockridge Press for providing a copy of this book in exchange for my honest review.

I have had PCOS for all of my adult life and have struggled with weight for just as long. This is the first time I have tried an eating plan like this and I realize it is important with this condition. I like the way the author explains insulin resistance because she understands the importance of you buying into it before you try it. I like the way she offers alternatives to foods and drinks you currently may feel like you need. There are so many recipes that you can use them for many meal plans. The only thing I would do differently is add pictures of the recipes. For those of us who haven't eaten like this before and may not be used to a lot of these foods in these recipes or the combinations would like to see the dish. I feel somewhat blind without them because I can't visualize what I'm making. That would be a big bonus if they added that and I hope they do in the future. Regardless, this is a very helpful and informative book to guide you on your IR eating plan journey.

I have pcos and diabetes itself. this book is great offers a lot of information and pointers. has some good recipes in here as well that I can use to help manage my meal plans with. I enjoyed reading it and getting a lot of good information and understanding more about my condition and the ways the food effect it. was excellent reading book.

Of all the cookbooks that I've been looking at lately, "Insulin Resistance Diet for Beginners: The Complete Guide to Reverse Insulin Resistance & Manage Weight" by Marlee Coldwell RD is the one that I was most interested in and wanted to give myself the most time to give a try. Given my family history, the topic of insulin resistance is one that comes up often.

I like the explanatory opening section. It is written in a way that is accessible and easy to absorb. I really like the weekly 1 and 2 shopping list because the items are readily found in a standard grocery store and within reasonable cost. In other words, it doesn't break the bank.

There is a week 1 and 2 to follow first. The recipes are pretty good and easy to downsize to one person if needed. I can't say I liked every recipe but that's the standard for any diet plan in that one finds the recipes that work best. I am surprised at what I did like which is a good reason to try the meal plan first. The thing that I do like is that there is some flexibility in that I can incorporate other recipes as long as it fits in the plan.

As with other cookbooks in this publishing line, there are not many photos. I'm okay with that since I expect that as soon as I see who the publisher is, but it is something to keep in mind. Otherwise, this book is worth a look if insulin resistance is an issue. The information is good. The food list is affordable and reasonable. The recipes are easy to follow and adjust as needed.

People don't think enough about the pancreas, although pancreatic cancer is a leading cause of death (Jackie Kennedy, Luciano Pavarotti, etc.) But the pancreas (located behind your abdomen, in front of your spine), is very important. It produces enzymes that help digestion and -- most important, creates insulin, a hormone that manages blood sugar. resistance (IR) is a pathological condition in which cells fail to respond normally to the hormone insulin.
The pancreas produces insulin in order to balance glucose in the bloodstream, mainly coming from eating carbohydrates. Too much and there's low blood sugar. Too little and there's diabetes.

Coldwell, a registered dietician, begins with an overview of metabolism and how glucose is the main fuel for it, aided by insulin to keep the balance. Eating gives us more quick fuel (glucose) and makes the pancreas send insulin to help distribute it through the bloodstream. When there is extra glucose, it become glycogen which is stored for energy later.

Insulin can be tricky. For example, some people need less than expected for the glucose released. Others need more insulin to regulate blood glucose (sugar) is "insulin resistant". The goal should be to not have big spikes of glucose so there isn't big spike in insulin either.

Food choice plays a big role in the production of glucose and the release of insulin. Coldwell emphasizes how we should not look to food for quick energy bursts. The goal is to keep more level. Coldwell looks at protein, fat, and how they can help fight insulin resistance, and understand how it develops. This is not a weight loss diet, but as she points out, weight loss is often the welcome result for insulin resistant people who are paying attention to their glucose.

The writing is clear, the advice straightforward. I like the quick tips about 5 things to get rid of right away--refined grains, baked goods, salty snacks, sugary beverages and very processed proteins. She introduces the changes incrementally, explains them in easy to understand ways and makes it all doable. There are shopping lists by week. and many good recipes--"Smoked Salmon Poke Bowl", Coconut-Curry Crusted Chicken, are just two examples of non-boring recipes. There's a good dressing --Maple-Mustard. A section on breakfast and smoothies is good, as a filling but low-glucose start to the day==I like the peanut butter and banana overnight oats; breakfast skillet with turkey and zucchini, strawberry-ginger smoothie. There's a section on vegetarian meals (inc. vegan).including stuffed peppers and kale and kidney bean quesadillas. There's a separate section on Seafood and Poultry entrees, and on Beef and Pork. In the back there are basics to use--peanut stir-fry sauce, vinaigrettes, salad dressings, and different salads.

Very useful in the back is a chart with a Glycemic Index of many popular foods. Also a list of "Clean Fifteen" foods--also Dirty Dozen. All in all, a good introduction to an important topic--with practical ways to change.