I'm insulin resistant, what foods should I eat?

A year or two ago I got a bunch of tests done and saw a specialist who told me that I was insulin resistant... he then said goodday and off I went since he was busy and had lots of appointments. I had to research insulin resistant when I got home because the doctor wasn't helpful at all. I am now wondering how or what I should eat to maybe help my insulin resistance. Should I be eating more protein than carbs? I know I should stay away from sugar since thats a give away, but what about fruits? etc. Anyone have this or have any idea?

Start here: http://diabetes.niddk.nih.gov/DM/pubs/insulin resistance/#reverse

Basically exercise alot and loose weight.

To complete this goal, diet needs to be taken into account: http://www.sciencedaily.com/releases/2009/04/ 090407130905.htm

To be extremely general, avoid processed foods (white bread/rolls/ect, high fructose corn syrup, sugar (not the kind in fruits)) and eat a balanced diet with plenty of fruits, vegtables (mix of Starchy and Fibrous carbs), and healthy amounts of protein from both meats and other sources like beans or milk products.

Because Im insulin resistance, my doctor recommended South Beach which Ive been on the last 2 years.  It doesnt eliminate carbs but skips those which cause your blood sugar to spike and then plummet - that causes food cravings when your not hungry.

Im not suggesting you need to SB diet - not a bad idea but the foods it encourages would be helpful to you.  Ive a long list of foods which are great for avoiding insulin reactions. 

FOOD LISTS
  Phase1 (the strict 2week phase, almost carb free)
  Phase2 (introduction of carbs)
These are very insulin resistance friendly 

Fruits have been a problem but some worse then other and if I follow fruit immediately with a non carb, much better. This morning had an apple with a big chunk of chicken breast from the fridge.  Other balancing co-foods are lean meat like deli turkey, lowfat cheese or triscuit (sounds carby but actual from whole wheat, not wheat flour). 

I strongly encourage you to observe your reactions to different carbs. Regular pasta create serious yet a low call english muffin Im okay afterwards so important to see what your body responds too.

If your doctor gave you a blood glucose monitor, use it to see how you respond to various foods.  By using it I found that foods with high glycemic index would send my blood sugar sky high.  Sushi rice was a real problem and I had to cut it out.

As my doctor scratched his head over my high blood sugar numbers and A1C test, he asked me "What did you do to junk up your diet?"  The first thing I thought of was the frosted mini wheats and raisin bran that I ate in huge amounts every day.  He told me to substitute whole wheat toast with peanut butter.  That one food recommendation did more for me than anything else.  I thought the cereal was healthy, with the vitamins and fiber and no fat/cholesterol, but it's also nearly 100% easy-to-digest carbohydrates. A blood sugar spike in every bowl.

Just to add my 2 cents...I had insulin resistance, and after I lost 9kg (a little over 10% of my starting weight) my exams now come out normal and my endocrinologist said I was fine to eat normally as long as I kept losing weight...