Brief Answer:
You can take carbs occasionally.

Detailed Answer:
Hi,

Thanks for your question.

As you have mentioned that you have insulin resistance but your blood sugar levels are absolutely normal, as denoted by HbA1c level of 4.2 which is far from diabetic range.

Insulin resistance not always leads to diabetes.
It requires associated defect in pancreatic insulin secretion to develop diabetes.

Though there is no diabetes in you, it is advisable to take calories and fat restricted diet which will help in weight control. (Obesity is common with insulin resistance)

I would like to advise you 1600 kcal with 50 to 60 gram protein diet, if Body Mass Index is <25.

As you are not diabetic you can take carb occasionally.

I am here with giving simple tips on diet –

1) Clories:
     Restrict calorie intake depending upon BMI.

2) Fruits & vegetables:
-     Avoid sugar, food containing empty calories (food containing only calories
and no other nutrients like soft drinks.
-     Avoid potatoes and other roots.
-     You can eat citrus fruits like orange, sweet lemon or other fruits like 1
cup pieces of papaya, pineapple, water melon, apple daily.
-     Better to take fruits as a whole and avoid fruit juices.
-     Take adequate amount of salad containing tomatoes, cucumber, green
leafy vegetables daily.
-     Use green leafy vegetables in soup or salad.
-     You can use artificial sweeteners up to certain extent.

3) Fat intake:
-     Restrict fat (all types of oil, butter, ghee) intake to less than 20 to 25
gram per day.
- Use combination of different types of vegetable oils.
-     Avoid intake of saturated fat like coconut oil, pam oil, vanaspati ghee,
regular butter.

4) Proteins:
-     Take adequate amount of pulses, soybean.
- You can take 1 cup of Cow milk without cream daily.
- You can take daily one egg white (no yellow bulk).

5) Meal planning:
- You should take small amount of meals frequently.
- You should follow your meal timings regularly.

Along with diet, daily 30 to 40 min of exercise is also important.

It is advisable to consult near by dietitian for proper nutritional assessment & advise.

Hope I have answered your question.
I will be happy to answer your follow up question, if any.
Otherwise close the question and rate the answer.

Regards,
Dr. Abhay Mali,
Diabetologist.

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Brief Answer:
DIET

Detailed Answer:
Hi,

Thanks for your follow up question.

Prefer whole wheat bread for daily use.
You can have refined wheat white flour bread occasionally.

I will advise you to consult near by dietician who can plan daily meal for you on the basis of your BMI (body mass index), your likes and dislikes, your working pattern.

Hope I have answered your question.
You can close the question and rate the answer, if you don't have any further questions.

Regards,
Dr Abhay Mali.
Diabetologist.

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