Diet tips to improve insulin resistance

Foods to eat with insulin resistance

The most suitable diet for people with diabetes depends on their individual preferences and metabolic goals. However, it is important for people with insulin resistance to consume a diet that includes a variety of nutrient-dense foods.

Additionally, although people with insulin resistance do not need to entirely eliminate any foods from their diet, it is important to understand how certain foods may affect blood sugar levels.

The following foods may support insulin sensitivity and reduce the risk of developing diabetes in general:

It is also important for people with insulin resistance to stay hydrated by drinking enough water.

Foods to limit with insulin resistance

Certain foods are more likely to raise blood sugar. Regularly eating foods that are high in added sugar or carbohydrates can raise a person’s blood sugar levels.

Limiting the following foods may help keep blood sugar levels stable:

• sweetened drinks, including fruit juices and soda
• alcohol
• foods high in salt, including chips, other highly processed snacks, and boxed meals
• foods high in saturated fat, including fatty cuts of meat and some fried foods
• sugary sweets such as cupcakes, ice cream, and chocolate bars
• refined grains such as white bread, rice, pasta, and flour-based foods, which are lower in fiber than whole grain versions

Finding a healthy balance

People can still eat foods on the above list occasionally without affecting their long-term insulin sensitivity. The key is to limit these foods and replace them with more nutritious options when possible.

People with insulin resistance may benefit from sticking to a nutritious, high fiber diet low in added sugars.

Regular physical activity can also be helpful. Taking walks regularly or staying active throughout the day may help improve blood sugar regulation.

Additionally, some people may be able to reduce their risk of developing type 2 diabetes by losing 5% to 7% of their body weight. A person can consult a doctor to discuss whether weight loss may be beneficial for them.

These changes may also reduce a person’s risk of heart disease and other health conditions.

Diet plans for people with insulin resistance

Eating a balanced diet that includes a variety of nutrients can improve insulin sensitivity. Below are some diet plans that people with insulin resistance may choose to follow.

Mediterranean diet

The Mediterranean diet is an eating plan inspired by a specific culture that involves eating lots of seasonal, plant-based foods, such as fruits and vegetables, and using olive oil as the primary source of fat.

People following this diet eat fish, lean meats, legumes, and nuts as main protein sources and enjoy dairy products in moderation.

People following the Mediterranean diet also limit their intake of red meat and may consume red wine in moderation during meals.

In a large 2018 study, researchers found that women who followed the Mediterranean diet had about a 25% reduced risk of cardiovascular health conditions. The researchers noted that improvements in factors such as insulin resistance may have played a role in this risk reduction.

A 2022 review suggests that the high magnesium content of the Mediterranean diet may be beneficial since magnesium deficiency has an association with insulin resistance.

DASH diet

The Dietary Approaches to Stop Hypertension (DASH) diet may also help improve insulin resistance.

This DASH diet provides daily and weekly nutritional goals and specifies the amounts of certain food groups a person should aim to eat each day, including:

• fruits
• vegetables
• whole grains
• low fat dairy
• fats and oils
• meat, fish, or poultry

Glycemic index and insulin resistance

One way to manage blood sugar levels and reduce insulin resistance may be to eat foods with a low glycemic index (GI) and glycemic load (GL).

The GI lists carbohydrate-containing foods according to how quickly they increase the glucose levels in a person’s blood. GL accounts for both the GI of a food and the serving size.

Carbohydrate foods with a high GI and GL can cause blood sugar spikes and place more demand on the body to produce insulin. Conversely, the digestive system processes foods with a low GI and GL slowly, which reduces blood sugar spikes.

Eating foods with a low GI and GL may help stabilize a person’s blood sugar levels and preserve insulin sensitivity. This category includes many fruits and vegetables, whole grains, and legumes.

Other factors that affect insulin sensitivity

The following factors can also influence insulin resistance and the risk of diabetes:

• Body weight: Insulin resistance can develop at any weight, but overweight or obesity may increase the risk. A 2024 study associated weight gain with insulin resistance.
• Sedentary lifestyle: Physical activity can increase insulin sensitivity. Most adults should aim to get at least 150 minutes of exercise per week.
• Smoking: Smoking may negatively affect insulin sensitivity and insulin production. A 2018 study concluded that current smokers had a higher risk of diabetes.
• Sleep: A 2022 review associated short sleep duration with insulin resistance. The authors suggested that more research is necessary to understand the link between insulin resistance and sleep deprivation.
• Age: People ages 45 years and older may have a higher risk of insulin resistance.
• Medications: Various medications may contribute to insulin resistance, including glucocorticoids, antipsychotics, and selective serotonin reuptake inhibitors.

Underlying health conditions and certain types of ethnicity may also increase the risk of insulin resistance.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, hormonal conditions such as Cushing’s syndrome and acromegaly may disrupt insulin sensitivity. The following groups of people may also have a higher risk of developing insulin resistance:

• African Americans
• Hispanic people
• Native Alaskan people
• American Indian people
• Native Hawaiian people
• Pacific Islander Americans

Summary

Insulin resistance occurs when the body’s cells become less effective at absorbing glucose from the blood. Diet plays an essential role in preventing or managing insulin resistance.

A balanced diet and regular physical activity can reduce a person’s risk. People may benefit from consuming more foods that are high in fiber, protein, and heart-healthy fats.

Managing any underlying health conditions, getting plenty of sleep, and finding ways to manage or reduce stress levels may also help promote overall health and improve insulin resistance.