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Diabetes
Diabetes

How to Follow an Insulin Resistance Diet: Meal Plan & Tips

Christina Harris, RDN
Author: 
Medical Reviewer: 
Christina Harris, RDN
|
Author: 
Jennifer Huddy, MS, RD, LD
Published:
November 11, 2022
Updated on
February 14, 2024
#
min read
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Table of Contents

Text Link
Diabetes

Key Takeaways

  • Insulin resistance is when your cells don’t respond as well to insulin, making it more challenging for your body to process glucose, or sugar.
  • A diet rich in whole grains, lean proteins, healthy fats, fruits, and non-starchy vegetables can improve insulin resistance and reduce the risk of type 2 diabetes. 
  • Other lifestyle changes may help manage insulin resistance, like exercising regularly, prioritizing hydration, and focusing on small, frequent meals. 

Insulin resistance is a condition in which your body doesn’t process glucose (sugar) as well as it should.

It’s a precursor to type 2 diabetes, but can also be present in other conditions, like polycystic ovary syndrome (PCOS).

Doctors recommend diet and lifestyle changes and often medication to treat insulin resistance.

With so much conflicting information online, knowing which foods are best for improving insulin sensitivity can be challenging. 

Keep reading to learn more about the top foods for insulin resistance and how to build a balanced meal plan.

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What is Insulin Resistance?

Insulin is a hormone your pancreas releases in response to eating carbohydrates. 

In the digestive tract, carbohydrates are broken down into glucose (sugar) and enter the bloodstream.

Insulin helps deliver glucose from your bloodstream into the cells of your muscles and other parts of your body to be used for energy. 

Insulin resistance is when the cells in your muscles, fat, and organs stop responding to insulin and no longer process sugar as effectively. 

Over time, the pancreas starts producing more insulin to help the body process the glucose and keep blood sugar levels regular, but this is only a temporary solution. 

When insulin resistance is left untreated, cells eventually become so resistant to insulin that the pancreas isn’t able to keep up, resulting in prediabetes or type 2 diabetes.

The Best Foods For Insulin Resistance

Research shows that including certain foods in your diet can help improve insulin resistance.

Below are some of the most beneficial foods for people with insulin resistance:

Whole Grains

Research demonstrates that eating more whole grains improves insulin resistance.

The high fiber content of whole grains slows down digestion, preventing blood sugar spikes and reducing the demand for insulin production. 

If you’ve been diagnosed with insulin resistance, try to incorporate more whole grains into your diet, such as:

  • Quinoa.
  • Brown rice.
  • Barley.
  • Oatmeal.

Berries

Eating more fruits and non-starchy vegetables has been linked with improvements in insulin sensitivity.

Specifically, berries are a great choice because they have a lower glycemic index (GI), meaning they don’t raise your blood sugar as quickly as other fruits. 

Berries are also packed with anthocyanins, the naturally occurring pigments responsible for these fruits' rich, vibrant color. Anthocyanins are powerful antioxidants that improve glucose sensitivity and reduce the risk of type 2 diabetes.

Incorporating berries with high levels of anthocyanins into your diet is an excellent way to combat insulin resistance naturally. 

Examples include:

  • Blueberries. 
  • Blackberries.
  • Acai berries.
  • Goji berries.
  • Mulberries. 

Lean Proteins

Similar to fiber, protein slows digestion and plays a role in stabilizing blood sugar levels.

‍Lean proteins are lower in saturated fat and can improve insulin resistance when combined with a high-fiber diet. 

You can increase your intake of lean proteins by focusing on:

  • Turkey.
  • Chicken.
  • Fish and shellfish.
  • Beans and lentils. 
  • Eggs. 
  • Greek yogurt. 

Nuts and Seeds

Nuts and seeds contain unsaturated fat, fiber, and polyphenols, which may help improve insulin resistance and reduce diabetes risk.

Research shows that a higher nut intake is associated with improved insulin resistance, A1c (a three month average of your blood glucose levels), and fasting glucose levels. 

Nuts and seeds also contain protein, which aids satiety and helps stabilize blood sugar levels.

Try incorporating more nuts and seeds into your diet, such as:

  • Almonds. 
  • Walnuts.
  • Natural peanut butter. 
  • Chia seeds. 
  • Sunflower seeds. 

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Healthy Fats

Limiting saturated fats and opting for healthful unsaturated alternatives may be beneficial in an insulin resistance meal plan. 

Research suggests that a higher intake of unsaturated fats is associated with improvements in insulin secretion and sensitivity. 

Generally, unsaturated fats are liquid at room temperature and include:

  • Olive oil.
  • Avocado oil.
  • Grapeseed oil.
  • Canola oil.

Contrastingly, saturated fats, like coconut oil and butter, are solid at room temperature. You don’t need to avoid these foods completely, but decreasing your intake may benefit insulin function.

What’s the Best Diet for Insulin Resistance?

Research shows that whole-food diets like the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets can effectively manage insulin resistance. 

These eating patterns are rich in whole grains, lean proteins, healthy fats, fruits, and vegetables.

They are also low in added sugars.  

The Worst Foods For Insulin Resistance

While it’s best to focus on adding nutritious foods to your insulin resistance meal plan, it’s also important to be mindful of the foods that can worsen insulin resistance when consumed in excess. 

Added Sugar

Research suggests that a high intake of added sugars can increase insulin resistance and fasting blood sugar levels, resulting in an elevated risk for type 2 diabetes. 

A great starting point is to read nutrition labels for added sugars to understand your current intake. Practice enjoying highly sweetened foods, like sodas and desserts, in moderation. 

Artificial Trans Fats

Artificial trans fats are primarily used in the fast-food and restaurant industry to fry popular menu items like french fries, chicken fingers, and battered fish.

Similar to saturated fat intake, research has linked a high intake of trans fats with increased insulin resistance. 

Refined Grains

Any grain that has been milled to remove its germ and bran is referred to as a refined grain. White flour, white bread, pasta, and white rice are all examples of refined grains. 

A small study from 2019 compared a diet high in refined grains with one rich in whole grains. Results showed that whole-grain intake reduced insulin resistance by approximately 18%, while refined-grain intake increased insulin resistance by 2%.

How to Make an Insulin Resistance Diet Plan 

Once you understand the types of foods that can improve insulin resistance, the next step is to consider how you can implement more of these foods into your diet and create well-balanced, nutritious meals. 

Focus on including a source of lean protein, healthy fats, and high-fiber carbohydrates with every meal. Aim for eating at least five servings of fruits and vegetables per day.

Include snacks at regular intervals throughout the day, focusing on a balance of fiber and protein.

The diabetic plate method can be a helpful tool when planning meals: 

  • ¼ plate whole grain or high fiber carbohydrates. 
  • ¼ plate lean proteins.
  • ½ plate non-starchy vegetables.
  • Healthy fat as a condiment or to cook your meal. 

This combination will not only help improve insulin resistance, as well as keeping you satisfied and energized. A dietitian can help you make dietary chanes to improve your glycemic control.

Sample Insulin Resistance Meal Plan

Below is a one-day sample meal plan for insulin resistance. Consult your dietitian for personalized recommendations. 

Breakfast

Overnight oats made with old-fashioned oats, milk, Greek yogurt, chia seeds, and raspberries. 

Lunch

Spinach salad with quinoa, chicken breast, sliced almonds, and Greek vinaigrette. 

Dinner

Baked lemon garlic salmon with brown rice and roasted broccoli.

Snacks

Hummus with carrot sticks.

Apple slices with natural peanut butter. 

Insulin Resistance Diet and Lifestyle Tips

In addition to a balanced meal plan, you can make other lifestyle changes to help improve insulin resistance. 

Exercise After Eating

Regular exercise can be very beneficial for managing insulin resistance because it can improve how your muscle cells respond to insulin.

Light exercise after a meal has been shown to lower glucose and insulin levels. Walking for just 15 minutes is enough to minimize blood sugar spikes and increase insulin sensitivity. 

Eat Small, Frequent Meals

Research has linked skipping meals, especially breakfast, with insulin resistance, excess body weight, and inadequate nutrient intake. 

However, eating small, frequent meals can improve blood sugar levels and reduce the risk of metabolic syndrome, a condition linked with insulin resistance. 

Stay Hydrated Throughout the Day

Prioritizing adequate hydration may be another strategy for improving insulin resistance. A 2020 study found a correlation between insulin resistance and low hydration status. However, more research is needed to understand this link. 

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How a Dietitian Can Help

A registered dietitian can offer evidence-based nutrition recommendations to help you manage insulin resistance. Through individual counseling, you’ll learn how to build balanced meals that are delicious and bring you closer to achieving your health goals.. 

Find a registered dietitian specializing in insulin resistance to get started on your health journey. 

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References

View all references
  1. Freeman AM, Acevedo LA, Pennings N. Insulin Resistance. [Updated 2023 Aug 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.

‍

  1. Insulin Resistance & Prediabetes. (2018, May). NIH National Institute of Diabetes and Digestive and Kidney Diseases. 

‍

  1. Malin, S. K., Kullman, E. L., Scelsi, A. R., Haus, J. M., Filion, J., Pagadala, M. R., Godin, P., Kochhar, S., Ross, A. B., & Kirwan, J. P. (2018). A Whole-Grain Diet Reduces Peripheral Insulin Resistance and Improves Glucose Kinetics in Obese Adults: A Randomized-Controlled Trial. Metabolism: Clinical and Experimental, 82, 111.

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  1. Gołąbek KD, Regulska-Ilow B. Dietary support in insulin resistance: An overview of current scientific reports. Adv Clin Exp Med. 2019 Nov;28(11):1577-1585. 

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  1. Muraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., & Sun, Q. (2013). Fruit consumption and risk of type 2 diabetes: Results from three prospective longitudinal cohort studies. The BMJ, 347. 

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  1. Yang Liu, Qianwen Wang, Kangze Wu, Zhouyi Sun, Zhe Tang, Xian Li & Bo Zhang (2023) Anthocyanins’ effects on diabetes mellitus and islet transplantation, Critical Reviews in Food Science and Nutrition, 63:33, 12102-12125.

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  1. Martins, F. O., & Conde, S. V. (2022). Impact of Diet Composition on Insulin Resistance. Nutrients, 14(18). 

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  1. Nishi, S. K., Viguiliouk, E., C. Kendall, C. W., A. Jenkins, D. J., Hu, F. B., Sievenpiper, J. L., Atzeni, A., Misra, A., & Salas-Salvadó, J. (2023). Nuts in the Prevention and Management of Type 2 Diabetes. Nutrients, 15(4).

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  1. Riccardi G, Giacco R, Rivellese AA. Dietary fat, insulin sensitivity and the metabolic syndrome. Clin Nutr. 2004 Aug;23(4):447-56. 

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  1. DiNicolantonio, J. J. (2022). Added Sugars Drive Insulin Resistance, Hyperinsulinemia, Hypertension, Type 2 Diabetes and Coronary Heart Disease. Missouri Medicine, 119(6), 519-523.

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  1. Pipoyan, D., Stepanyan, S., Stepanyan, S., Beglaryan, M., Costantini, L., Molinari, R., & Merendino, N. (2021). The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns. Foods, 10(10).

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  1. Tips for Eating Well. (n.d.) American Diabetes Association.

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  1. Pahra, D., Sharma, N., Ghai, S. et al. Impact of post-meal and one-time daily exercise in patient with type 2 diabetes mellitus: a randomized crossover study. Diabetol Metab Syndr 9, 64 (2017).

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  1. Alkhulaifi, F., & Darkoh, C. (2022). Meal Timing, Meal Frequency and Metabolic Syndrome. Nutrients, 14(9).

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  1. Min, H. K., Ko, H. Y., Kim, J. T., Bankir, L., & Lee, S. W. (2020). Low hydration status may be associated with insulin resistance and fat distribution: analysis of the Korea National Health and Nutrition Examination Survey (KNHANES) 2008–2010. British Journal of Nutrition, 124(2), 199–208.
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39.961178, -82.998795
Baltimore
, 
MD
Maryland
39.2908816, -76.610759
Detroit
, 
MI
Michigan
42.331429, -83.045753
Chesapeake
, 
VA
Virginia
36.7183708, -76.2466798
Birmingham
, 
AL
Alabama
33.5206824, -86.8024326
Scottsdale
, 
AZ
Arizona
33.501324, -111.925278
Cincinnati
, 
OH
Ohio
39.103700, -84.513610
North Las Vegas
, 
NV
Nevada
36.201946, -115.120216
Riverside
, 
CA
California
33.980602, -117.375496
Plano
, 
TX
Texas
33.019844, -96.698883
Minneapolis
, 
MN
Minnesota
44.977753, -93.265015
Salinas
, 
CA
California
,
Anaheim
, 
CA
California
33.836594, -117.914299
Springfield
, 
MO
Missouri
37.208958, -93.292297
Fort Wayne
, 
IN
Indiana
41.077469, -85.137489
Phoenix
, 
AZ
Arizona
33.448376, -112.074036
Bakersfield
, 
CA
California
35.3738712, -119.0194639
Garden Grove
, 
CA
California
33.774269, -117.937996
Anchorage
, 
AK
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61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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