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The digestive tract (GIT) breaks down food into glucose molecules that then enter the bloodstream. The pancreas (an organ in our body) releases insulin (a hormone) in response to this glucose in the blood. Which is why what you eat on a regular basis impacts not just glucose and insulin levels but also how fast insulin resistance may develop. In order to effectively reverse insulin resistance or to prevent its progression to prediabetes, type II diabetes, or insulin resistance syndrome, most people benefit greatly from a specific insulin resistance diet. As well as by adopting other healthier lifestyle changes.
Before specifically talking about the best insulin resistance diet or the best foods to eat, lets begin by discussing what insulin resistance is and how it can be detected.
Table of Contents
What is Insulin Resistance?
One of insulin’s main actions is to move glucose out from the blood and into the cell. The body then uses glucose for energy. However, when this simple yet complex mechanism gets stalled – Insulin resistance, prediabetes and/or type 2 diabetes are likely to develop.
Insulin resistance (IR) is when your liver, fat and muscle cells stop responding to insulin properly thus making it difficult for glucose to enter the cell. This leads to more insulin production as it tries to help glucose enter into the cell.
And although it is a common condition most of the times people don’t even know that they have the disease until diagnosed with something more serious (ie. prediabetes or type II diabetes). All because there are no true signs specific for insulin resistance and in the beginning stages the blood sugar levels tend to be within the normal range. Hence why it is difficult to diagnose and treat insulin resistance initially.
How Does Insulin Resistance Occur?
The best way to avoid getting any disease is to know how it develops. Although exact mechanisms are not known, researchers have provided evidence to support the idea that lifestyle, your environment, and genetics can all play a role in the development of insulin resistance.
For example, having a family history of diabetes or other chronic diseases, poor eating habits, lack of physical activity, chronic stress, poor sleep hygiene, and obesity all can lead to development of insulin resistance. Even later stages of a normal pregnancy can be characterized by insulin resistance (as an adaptive response to protect the growing fetus)!
Also as of late, researchers have found evidence to support a theory of how insulin resistance might develop, namely due to fat accumulation in the liver and muscles. And as a result, this buildup of lipids (fats) prevents a normal insulin response from taking place. Which leads to glucose being present in the blood for longer and in greater quantity eventually leading to insulin resistance.
Note fats are NOT all created equally. MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fatty acids) eaten in greater quantity in a low carb diet plan have been shown to improve insulin resistance markers.
Risk Factors for Developing Insulin Resistance
Certain things can increase your chance of getting insulin resistance including the following:
- Ethnicity – Black, Indigenous and Latinx communities are at greatest risk for developing insulin resistance
- Age – people above the age of 45 who are overweight should be tested for signs of prediabetes and/or type II diabetes
- Hormonal Disorders – one’s that originate from HPA dysfunction including Cushing’s syndrome and acromegaly
- Certain Health Conditions – discussed in detail below under associated conditions
- Medications – certain types of antibiotics, diuretics, and anti-retroviral therapies. As well as steroids, beta-blockers and anti-psychotics all can increase your risk for developing IR
- Lifestyle Factors
- Obesity
- Physical Inactivity
- Smoking
- Poor Sleep Hygiene
- Poor Eating Patterns (high carb diet from overly processed food)
- Chronic Stress
Insulin Resistance Symptoms
A complete medical history and physical exam are often times crucial in making an accurate diagnosis. After which the doctor can order the appropriate tests to confirm a diagnosis.
Which is why it is difficult to diagnose insulin resistance due to the absence of visible symptoms. As discussed earlier, most people go years without knowing that they’ve had insulin resistance until diagnosed with prediabetes or type II diabetes.
Despite this there are a few symptoms and signs that are associated with insulin resistance and may manifest themselves before full blown type II diabetes appears:
- Abdominal fat – this is one of the most common signs in relation to IR. People may also report massive weight gain around their midsection as well.
- Skin tags – single, soft, very tiny fleshy growths present on the neck, upper part of the back, and armpits. They are harmless and painless.
- Darkened skin patches – mostly seen in the armpits, at the back of the neck and around the groin area. Often times referred to as acanthosis nigricans.
Other Symptoms of Insulin Resistance
If any other symptoms appear, they would be more indicative of prediabetes or type 2 diabetes due to high blood sugar levels. Examples include the following:
- Tiredness/Fatigue
- Decreased concentration/brain fog
- Extreme hunger – seen frequently in diabetics.
- Frequent need to urinate, drink, and/or eat – telltale symptoms of diabetes and may present in prediabetes as well.
- High blood pressure, fluid retention in ankles/legs, high LDL (bad cholesterol) levels – are associated with hypertension, heart disease, fatty liver disease etc. And together they form insulin resistance syndrome.
How to Diagnosis Insulin Resistance
As mentioned earlier, diagnosis can be tricky despite insulin resistance being a common condition. There is NO single insulin resistance test available as of now that can provide you with an accurate diagnosis of the disease.
However the best and most appropriate test for insulin resistance is an fasting insulin test. It can be the most reliable test during the early stages of IR development. Naturopaths are probably more likely to conduct this specific test vs. a primary care physician because it can be quite expensive and tedious to perform. If you think you may have insulin resistance, ask your doctor to perform the test.
Your doctor is more likely to perform more familiar blood tests in the beginning. And this is due how quickly and efficiently they can be performed.
1. Fasting blood (plasma) glucose
Once 12 hours have passed without food, this test can be performed accurately. Which is why first thing in the morning after you wake up is probably the best time to have the test done.
- Normal: <100mg/dl
- Prediabetic: 100-125mg/dl
- Diabetic: >126mg/dl
2. Hemoglobin A1c
When sugar (glucose) builds up in your blood it binds to the hemoglobin in your blood (RBCs). These RBCs have a lifespan of 3 months. This test is the average amount of your blood sugar over the past 3 months.
- Normal: 4-5.6%
- Prediabetic: 5.7-6.4%
- Diabetic: > 6.5%
The issue with these tests is that they generally come back normal when you are insulin resistant. Meaning you aren’t being diagnosed with the condition because the test results are negative. And by the time these test results become positive, you’ve already had insulin resistance for years and it’s progressed to either prediabetes or diabetes.
A lipid panel may also be performed in addition to the above stated tests. A lipid panel essentially measures the fat present in your blood including both good and bad cholesterol, total cholesterol, and triglycerides.
Please try and get a fasting insulin test done first because it will be the most accurate diagnostic test for insulin resistance early on.
Other Related Conditions
Many other conditions are also linked to insulin resistance. This is the exact reason why reversing insulin resistance itself is imperative. By doing so we may prevent the increased incidence of many of these conditions as well:
Insulin Resistance Syndrome (Metabolic Syndrome)
- Defined as a group of disorders that appear frequently together in insulin resistant individuals. It occurs whenever someone has 3 or more of the following: low HDL (good cholesterol), high triglycerides, high blood pressure, high blood sugar, or abdominal obesity.
Prediabetes
- Also known as impaired glucose tolerance or impaired fasting glucose. This condition is the precursor to type II diabetes unless lifestyle intervention takes place. It is also one of the first signs that the person is insulin resistant.
Type II Diabetes
- Once your blood sugars are detected to be above 126 mg/dl, it is a strong indication that you’ve been insulin resistant for years-decades now.
Heart Disease
- One of the main reasons why insulin resistance and heart disease are associated with one another is because of their similar risk factors: high blood pressure and obesity. Both of which greatly increase the risk of developing either of these conditions.
Dyslipidemia
- Meaning your fats aren’t being metabolized in your body properly. This leads to increased triglycerides, LDL levels, or cholesterol levels.
Non-Alcoholic Fatty Liver Disease
- It’s the accumulation of fat in your liver cells not caused by alcoholic.
Obesity
- Reducing your weight by even 5-7% will reduce your risk of diabetes by 58% . Meaning a person weighing 200lbs can reduce their risk of insulin resistance by losing 10-14 lbs alone.
Polycystic Ovarian Syndrome (PCOS)
- A common hormonal disorder affecting women of childbearing age. Around 65-70% of these women also have insulin resistance and therefore should be tested for it regardless of symptoms.
Cancer
- Certain types such as endometrial, breast, pancreatic and colorectal cancers are all associated with insulin resistance. However, more evidence is needed to determine if it is a direct or indirect cause though.
Alzheimer’s Disease (AD)
- We know that insulin resistance occurs in peripheral tissues as it’s been well documented. But studies now show that it can now also occur in the brain’s of AD individuals too.
Gestational Diabetes
- Insulin resistance is commonly seen in the 3rd trimester of normal pregnancy. The problem however is that some women can become predisposed to insulin resistance well before the 3rd trimester and thereby develop type 2 diabetes while pregnant.
Does Insulin Resistance Make It Difficult to Lose Weight?
One of the main driving forces behind the development of insulin resistance is OBESITY.
Which is why it’s important to explore the ways you may be able to lose weight in order to reverse your diagnosis.
In order to lose weight and reverse insulin resistance try the following:
1. Eat a healthier diet
2. Remain active consistently throughout the day
3. Manage your stress levels
4. Adopt a proper sleep hygiene
5. Avoid risky behaviors and/or habits, i.e. drinking alcohol or smoking
6. Maintain healthy relationships
In addition to these 6 tips, it would also be a good idea to consider adopting some type of fasting schedule. Intermittent fasting, where you cycle between periods of eating and fasting, is a great place to start. ≥ 12 hours of fasting is generally recommended though preferred timeframe is 16 hours or longer. After which you can break your fast and begin eating until it’s time to fast again for another 12+ hours.
Intermittent fasting is not only an excellent resource for weight loss but for reversing insulin resistance too.
In order for the body to perform everyday tasks it requires energy. And the source of this energy is glucose which gets derived from food. During intermittent fasting there are periods in which there is no intake of food meaning no glucose. So what does the body do? Well because glucose is no longer available the body turns to our fat stores to retrieve the energy resulting in effective weight loss.
So although it may seem difficult to lose weight when you have insulin resistance, it is possible. Weight loss may be slower in the beginning but it is important NOT to give up but to continue making the lifestyle changes listed above on a regular basis.
Physical Activity & Insulin Resistance
A lot of the times, healthcare professionals will place a larger role on increasing your physical activity levels rather than on nutrition. Adopting better eating practices on a consistent basis will serve you both in the short and long term. Changing your dietary habits first and then focusing on physical activity is the right strategy when it comes to reversing insulin resistance.
Physical activity is important because it can increase the rate at which you not only burn fat, but how much you store as well. And it increases insulin sensitivity, which is necessary in order to reverse insulin resistance.
The CDC recommends that adults get 30 minutes of moderate level of aerobic activity atleast 5 days out of the week. Along with 2 days of muscle strengthening activity.
Moderate level aerobic activity examples include: brisk walking, cycling leisurely, vacuuming, mopping the floors, and mowing and/or raking the lawn.
Strengthening activities include: working all major muscles in the body. These include your back, hips, legs, chest, abdomen, shoulders and arms.
What is The Best Diet for Insulin Resistance?
The best diet is the one that works for you. Not in the short term, but in the long term. And as most know, no diet can be sustained lifelong.
So as of now, there is no specific diet designed to cure insulin resistance or type 2 diabetes.
But hope is not lost.
Because as researchers have found: eating patterns and a way of living CAN be sustained lifelong and there’s evidence to back it up.
For example, the Mediterranean diet (MedDiet) is a great way of living for anyone looking to reverse their chronic disease, such as, diabetes, heart disease, high cholesterol, stroke and premature death.
And the best eating pattern for reversing insulin resistance is intermittent fasting as proven with numerous studies till date. It is a powerful tool that can help oxidize the fatty acids that have accumulated in muscle and liver during the fasting window.
The American Diabetes Association has summed up the diet tips that you can use to effectively meal plan if you are living with insulin resistance and/or prediabetes and it is summed up below.
So to summarize, focus on eating a whole foods diet (such as the Mediterranean diet or the anti-inflammatory diet) on a type of fasting schedule in order to form an insulin resistance diet.
Best Food Groups to Eat From for Insulin Resistance
Eating a plant-based diet that focuses on whole food is key when trying to reverse insulin resistance.
For simplicity, most food items can be categorized within one of the following groups below:
1) Items you can eat in a limited amount include: meat and meat products (where beef, pork, and lamb are reserved for special occasions).
2) Foods that you should hardly or very rarely consume include: ice cream, butter, processed meats, and whole fat dairy products that aren’t fermented.
3) Things you can consume in moderation are: olive oil, olives, avocados, and other things that are high in mono and polyunsaturated fats.
4) Items that you can enjoy regularly in high amounts: veggies, fruits, whole grains, legumes, and pulses.
What to Eat if You Have Insulin Resistance
- Vegetables – help to nourish the body, maintain blood sugar and keep you full because they are filled with fiber, protein and nutrients . Non-starchy vegetables in particular are great for diabetics because they are low in carbohydrates keeping blood glucose under control.
- Fruits – even though fruits contain carbohydrates diabetics can still have them, they just need to be counted as a part of your meal plan. It’s best to choose fruits that are fresh, frozen or canned without added sugars.
- Unsalted Nuts and Seeds – contain magnesium and high levels of beneficial fats. The healthier fats help to both improve glycemic control and reduce the risk of heart disease in diabetics.
- Whole grains – are foods with good sources of fiber which can help slow the absorption of glucose in the blood.
- Beans – are packed with protein and fiber which have been shown to lower sugar levels in diabetics.
- Lentils – are complex carbs that are high in fiber and digest slowly. They help control glucose AND appetite levels.
- Fermented Foods– are rich in fiber which can stabilize blood glucose and aid in weight loss. One study in particular showed these foods to reduce fasting blood glucose, postprandial blood glucose, glucose intolerance and insulin resistance.
- Eggs – have a low GI score and are high in protein. Good for diabetics when eaten in moderation.
- Avocados– have many diabetes benefits including low in carbohydrates, high in fiber, may help with weight loss and improve insulin sensitivity.
- Organic, grass fed animal-protein – are loaded with complete protein, rich in vitamins and minerals, and contain healthy omega-3 fatty acids all things good for a diabetic diet.
- Herbs and Spices – contain bioactive compounds that have been shown to reduce blood glucose levels and fat.
What to Minimize if You Have Insulin Resistance
- Processed/refined carbs – these foods are stripped of almost all fiber, vitamins and minerals and can be considered empty calories. These are high GI foods that cause rapid spikes in blood sugar levels.
- Processed meats – can increase cholesterol and weight both of which are precursors to developing IR.
- High gylcemic index fruits – can increase blood glucose rapidly and overload the ability of the pancreas to function adequately when coupled with other factors.
- Canned with added sodium or sugar
- Pre-Packaged, frozen and fast foods – often contain hidden sugars, salt and preservatives which you should be careful for.
- Unhealthy fats – are saturated and trans fats that are bad for the waistline and heart especially for insulin resistance and diabetics.
- Low-fat products – tend to replace fat with sugar.
- Salt – can raise blood pressure in diabetics putting them more at risk for heart disease.
- Sweetened beverages – can create imbalances in a person’s insulin levels.
- Alcohol – should only be consumed in moderation. Meaning 1 drink/night regardless of gender unless you have an addictive personality, and/or family history of alcohol abuse.
A good way to remember which foods to eat and which foods to avoid for insulin resistance or for diabetes is to use the glycemic index. The glycemic index (GI) is a scale that ranks carbohydrates-containing foods or drinks from 0 to 100 depending upon how much they raise blood glucose levels after it’s consumed. Low GI foods (≤ 55 GI units) are considered better for diabetics due to there slow and steady increase in blood glucose levels. High GI foods (≥ 70 GI units) increase blood glucose at a higher and faster rate and should be avoided as much as possible for those with prediabetes and type 2 diabetes.
Specific Diet Recommendations for Insulin Resistance
It may be easier to begin by adding healthier foods first before cutting unhealthier ones.
As an example, start adding more veggies and fruits on a daily basis to your diet. And then begin to reduce and/or limit foods like dairy and red meat afterwards.
Stick to using healthy fats like OLIVE OIL while cooking (or even water), for dressings, and even as a “spread” on bread. You can also find more types of healthy fats in FISH and other types of SEAFOOD which can be consumed twice/week. Also remember that eating a palm full of NUTS and/or SEEDS every day is another great healthy fat source. Or having half an avocado/day.
Try switching and/or adding more WHOLE GRAINS to your diet (they come in a variety of different types, textures, and flavors). Examples include: Steel cut oats, brown rice, bulgar, quinoa, millet, buckwheat, whole wheat, rye, barley, whole grain bread and pasta.
Choose to eat white meat instead of red and always pick fermented dairy products or eggs when given the option.
Another fantastic way to add spice into your life is to add more HERBS and SPICES into the mix. Examples include (but not limited to): basil, mint, garlic, nutmeg, cinnamon, sage, Italian seasoning, oregano, parsley etc.
WATER should be the go-to beverage on a daily basis as well.
Remember to focus on eating an insulin resistance diet that is rooted primarily in whole foods (plant based) and lower in unhealthier carbs.
Which One is Better for Insulin Resistance? The Keto Diet vs Intermittent Fasting
Many people have had success losing weight and reversing their insulin resistance with the ketogenic diet.
The keto diet is eating a low carb, high fat diet. The science behind it is that if your body does not have glucose to rely on for fuel, it will start to use stored fat and ketones instead. This way you are burning fat because your body is using it as the primary energy source.
As discussed previously, intermittent fasting is a type of eating pattern and not a specific diet. There is no limitation on which or how much of something you should eat. The only suggestion is to eat and fast during a particular time frame.
By this logic, people can be on a keto diet and perform intermittent fasting at the same time. An example would be to eat low carb, high fat meals within a specific eating window (if on the 16:8 plan, the 8 hours is the eating time frame).
There is an important similarity between the two though. The mechanism of action is the same. The body uses fat for fuel and not glucose. This occurs during the fasting window in intermittent fasting once glucose reserves are used up. And in the keto diet since carbohydrate consumption remains extremely low.
Therefore, there isn’t really an actual debate on which diet is better for insulin resistance as both the keto diet and intermittent fasting can be done at the same time if one chooses. They both have a time and place and if either or both diets work for you as an individual than it is something worthy of looking into and having a discussion with your doctor on.
Can We Cure Insulin Resistance?
Most people if diagnosed with insulin resistance naturally wonder if there is treatment available. And the answer is simple – it’s a yes!
Changing your dietary habits, becoming more physically active, adopting healthier lifestyle behaviors (ie. proper sleep hygiene, habits to combat chronic stress, no smoking) and taking everything discussed previously into consideration, you can reverse your insulin resistance.
You may not be able to reverse insulin resistance fast but you can remain sensitive to insulin’s action. Eating a whole foods, plant based diet on a fasting schedule is key for this.
Begin by making small changes and once you’ve established those changes into regular habits, build upon them. As long as you stay consistent at making the changes, it will happen for you.
Note: I am not advocating for anyone to be perfect or make constant changes, I only ask that you become disciplined in these habits. They can be life changing.
Secondary note: for anyone wondering what may be the best medication to treat insulin resistance, please know that there is none. It is best to change your daily habits before relying on medication alone.
Summary
Being diagnosed with insulin resistance is difficult. Most people have IR for years before even realizing how long they’ve actually had it for. Which is why most wonder the following: CAN you reverse insulin resistance? And HOW do you reverse it?
The only way to effectively reverse insulin resistance is by following a type of insulin resistance diet. This diet should focus on primarily plant based, whole foods consumed on a fasting schedule. Intermittent fasting works wonders for both stabilizing blood sugar levels and for weight loss. Incorporating daily movement into your routine is an important adjunct to well balanced meals. Followed by prioritizing sleep and helpful ways to manage your stress levels. Maintaining healthy relationships and limiting the amount of alcohol you consume regularly are also important factors. Please remember to be mindful when it comes to hormonal and gut health as well.
If something is wrong in regard to your health please go see your healthcare professional immediately. All the information provided is purely for educational purposes. Please consult with your primary care physician for more info.
If you are interested in lowering your blood sugar and reversing your diabetes by losing weight, then be sure to check out our book SMART & Skinny Habits. We designed this program to help diabetics not only lose weight but REVERSE their diabetic symptoms.
For more information, please click this link for Smart & Skinny Habits.
