7 Top Nutrition Tips for Insulin Resistance and Metabolic Syndrome

Author: Maryke Bronkhorst (B.Dietetics, Msc.Nutrition)

1. Weight Management.

There is no one-size approach for weight loss. Your dietician can help structure a weight loss programme specific to your risk factors and individual dietary needs.

2. Low Carbohydrate Dietary Approach (with emphasis on wholegrain options when you include them).

Reducing dietary carbohydrate intake will assist in reducing circulating insulin levels. Even though a low carbohydrate programme is recommended, the carbohydrates you do consume should be high fibre, unprocessed wholegrains. Being lower in GI, they have lower and slower effects on your blood sugar and insulin levels compared to high sugar, refined carbohydrates. Wholegrains have also shown benefits in improving inflammation and digestion.

3. Eat the Rainbow.

Include a variety of different vegetables and fruit in the diet every day. Their antioxidant content is beneficial to help combat chronic inflammation.

4. Keep Foods closer to their Natural State.

Consume whole, unprocessed foods.

5. Choose Heart Healthy Fats and Lean Proteins (and include them with most meals and snacks).

Heart healthy unsaturated fats are mostly from plant sources such as nuts, seeds, avocado, olives, and olive oil. Lean proteins include fish, poultry (without the skin), lean meat (without visible fat), legumes and pulses and low-fat dairy. Lean protein helps with appetite control, as it satiates you and prevents cravings in-between meals and snacks. Adequate lean protein intake is also required to maintain lean body mass during a calorie deficit for weight loss. Avoid processed meats and saturated and trans fats.

6. Consume Omega-3 Fatty Acids.

Regular consumption of Omega-3 Fatty Acids can improve inflammation, insulin levels and triglyceride levels. There are three main Omega-3 Fatty Acids, namely Alphalinolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA). ALA is found mainly in plant foods such as walnuts, almonds, chia seeds and flaxseeds. DHA and EPA are found in fatty fish such as salmon, mackerel, pilchards, sardines, and trout. Your body can convert some ALA into EPA and then to DHA, but only in small amounts. The recommendation is to have at least two to three servings of fatty fish a week, and to regularly include plant sources of Omega-3 fatty acids in the diet. If this is not possible, a good supplement is recommended.

7. Reduce salt intake.

Lowering salt intake helps to reduce blood pressure and risk of cardiovascular disease, stroke, coronary heart disease. Reduce your use of salt during cooking and at the table as well as your intake of “hidden” salts, mostly found in processed foods, condiments, and seasonings.

Skincare Supplements


Nutrient Support for Strong Hair, Skin and Nails


Nutrient Support for Dry and Brittle Hair, Skin and Nails


Nutrient Support for Clear Skin


Nutrient Support for Skin Prone to Blemishes & Dark Spots


Nutrient Support for Maturing Skin


Nutrient Support for Skin Repair

Our Products


Pregnancy Supplement


Pregnancy Vitamins


Nutrients supporting Glucose Metabolism

Stellar Activ-FOLATE

Metabolically Active Folate​


Reduce PMS symptoms naturally.


Triple Action Formula for Bones, Joints and Muscles


Calcium & Collagen for Bone Strength and Flexibility


Nutrient Support for Bones, Muscles and the Cardiovascular System


Magnesium Supplement to Replenish and Nourish your Muscles


Vitamins for Brain, Spinal Cord and Nerve Function


Red Blood Cell Boosting Nutrients


Nutrient Support for the Immune System


Nutrient Support for the Vascular System

Easy Sleep 40winx

Nutrient Support for the Vascular System

Ask our Pharmacist

Ask our pharmacist