Insulin Resistance Diets?

I have just recently found out that i am insulin resistant. My doctor put me on high amounts of glucophage, and told me to lose some weight. He told me to stay away from pasta, potatoes, carrots, rice, white bread and switch to whole grain breads and pastas and also to eat fiber one cereal. He also told me to up my fiber intake and lower the carbs. Im interested in finding a site with an easy to follow diet that is inexpensive and that is fullfilling. This was quite a shock to me but I also know that I have people in my family that are insulin dependant diabetics. Im kinda scared that this is what I will end up with. Does anyone know of a good diet and exercise program? The exercise must be something that i can easily do and tolerate since i have a bad back and have a rod in the spine.. kinda keeps me from doing certain things! I like to walk alot but thats about it.

Diet first, google the GI Diet by Rick Gallop. It was initially designed for people with syndrome X (pre-diabetes) and for diabetics. Its easy to follow and healthy. I have been on it for 6 months since I was diagnosed diabetic. I have lost 80lbs and I am now off all the diabetic medication I was on at the start when I was first diagnosed.
Forget about exercise programmes, just walk. Its brilliant exercise. Get a pedometer and build up gradually to the recommended 10,000 steps a day. I did that and it helps control so much.
Blood test regularly and watch you are no going to low as you lose weight;
Good luck. If you need any extra advice look at my profile details;

Exercise-induced reversal of insulin resistance in obese elderly is associated with reduced visceral fat.
鈥'Leary VB,
鈥archetti CM,
鈥rishnan RK,
鈥tetzer BP,
鈥onzalez F,
鈥irwan JP.
Schwartz Center for Metabolism and Nutrition, Case Western Reserve University School of Medicine, Cleveland, OH 44109-1998, USA.
Exercise improves glucose metabolism and delays the onset and/or reverses insulin resistance in the elderly by an unknown mechanism. In the present study, we examined the effects of exercise training on glucose metabolism, abdominal adiposity, and adipocytokines in obese elderly. Sixteen obese men and women (age = 63 +/- 1 yr, body mass index = 33.2 +/- 1.4 kg/m2) participated in a 12-wk supervised exercise program (5 days/wk, 60 min/day, treadmill/cycle ergometry at 85% of heart rate maximum). Visceral fat (VF), subcutaneous fat, and total abdominal fat were measured by computed tomography. Fat mass and fat-free mass were assessed by hydrostatic weighing. An oral glucose tolerance test was used to determine changes in insulin resistance. Exercise training increased maximal oxygen consumption (21.3 +/- 0.8 vs. 24.3 +/- 1.0 ml.kg(-1).min(-1), P < 0.0001), decreased body weight (P < 0.0001) and fat mass (P < 0.001), while fat-free mass was not altered (P > 0.05). VF (176 +/- 20 vs. 136 +/- 17 cm2, P < 0.0001), subcutaneous fat (351 +/- 34 vs. 305 +/- 28 cm2, P < 0.03), and total abdominal fat (525 +/- 40 vs. 443 +/- 34 cm2, P < 0.003) were reduced through training. Circulating leptin was lower (P < 0.003) after training, but total adiponectin and tumor necrosis factor-alpha remained unchanged. Insulin resistance was reversed by exercise (40.1 +/- 7.7 vs. 27.6 +/- 5.6 units, P < 0.01) and correlated with changes in VF (r = 0.66, P < 0.01) and maximal oxygen consumption (r = -0.48, P < 0.05) but not adipocytokines. VF loss after aerobic exercise training improves glucose metabolism and is associated with the reversal of insulin resistance in older obese men and women.
PMID: 16373444 [PubMed - indexed for MEDLINE]