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Insulin Resistance: How to Support Blood Sugar Management

  • Writer: Admin
    Admin
  • Dec 16, 2020
  • 6 min read

Updated: Sep 19

Insulin resistance is becoming a widespread health condition, as each year, an increasing number of people are diagnosed with it. In fact, in the United States, an estimated 60 to 70 million individuals are affected by this condition.


It is essential to know that insulin resistance is not a harmless medical problem that can be neglected or ignored. If left untreated, it can lead to prediabetes and type 2 diabetes, significantly reducing the life quality of the patients, and posing significant health risks (like stroke and heart disease).


According to the CDC, increasing physical activity, achieving sleep hygiene and making suitable dietary changes can really make a difference In managing insulin resistance. This article will focus on the dietary modifications you can make.


We will guide you through the foods that you can eat if you are diagnosed with insulin resistance, the ones that can help you reverse this health condition, as well as the foods that should be limited or completely avoided! Let’s dive into the topic.


  1. What foods to eat with insulin resistance?

    1. Fruits

    2. Vegetables

    3. Whole grains

    4. Cooking oils

    5. Meat and poultry

    6. Dairy foods

    7. Seafood

  2. Conclusion


What foods should I eat If I have insulin resistance?


There is no specific diet that is associated with improved insulin sensitivity.

However, the dietary changes for patients with insulin resistance include whole, plant-based foods instead of processed ones, as well foods rich in vitamins, minerals, fiber, and healthy fats instead of high-carb, sugary foods packed with saturated (unhealthy fats.) (1,2)


In addition to taking these guidelines into account, another way to manage insulin resistance is to focus on achieving a healthy weight. If Indicated, weight loss is recommended through making healthy diet changes while in a calorie deficit (eating less calories than you burn per day) without sacrificing balanced and diverse food choices. (2)


Foods to eat with Insulin Resistance:

Fruits

Generally, although fruit is a carbohydrate, most fruits are recommended for insulin resistance patients. You can go for both fresh and frozen fruit, as these two options provide you with the optimal nutrients of these foods. Just keep in mind to eat them whole or blend them in a homemade smoothie, as opposed to consuming juiced – this way you can ensure no fiber is lost!


Eat fruits in moderation to prevent elevated blood sugars and pair them with a source of protein and/or fat (for example: peanut butter, string cheese, etc.) to regulate blood sugars.


More specific fruit recommendations include fruits with low/medium glycemic index and high fiber content:


  • Apples

  • Berries (particularly raspberries and blackberries, 8 gm fiber/cup)

  • Citrus fruits

  • Peaches

  • Pears

  • Apricots


Various studies have suggested that blueberry consumption may improve insulin sensitivity and regulate blood sugar levels. (3)


Which fruits to limit?


Fruit juices and canned fruits (if canned in syrup or added sugar)

Vegetables

All non-starchy veggies are highly recommended for insulin resistance patients and several portions of these should Ideally be consumed daily (4):


  • Leafy vegetables (e.g., cabbage, kale, lettuce, spinach, brussels sprouts)

  • Root vegetables (e.g., carrots, celeriac, radish, turnip)

  • Squash (e.g., courgettes, cucumber, squash, pumpkin)

  • Stalk vegetables (e.g., asparagus, celery, leeks, spring onions)

  • Legumes (beans, peas, lentils, chickpeas)

  • Aubergine

  • Broccoli

  • Cauliflower

  • Mushrooms

  • Peppers

  • Tomatoes


Evidence suggests that the regular consumption of soluble dietary fiber (which is abundant in some vegetables, fruits, and whole grains) can improve blood glucose levels, insulin sensitivity, and metabolic profile, reducing the risk of prediabetes and type 2 Diabetes. (5)

Whole grains

According to a 2018 paper published in the Nutrients Journal, regular (but measured) intake of whole grains can be associated with improved insulin sensitivity, regulated blood sugar, and lower risk of type 2 diabetes. (6) That being said, whole grains include:


  • Barley

  • Buckwheat

  • Oats

  • Quinoa

  • Millet

  • Quinoa

  • Brown rice

  • Rye

  • Whole wheat (bread, crackers, cereal, pasta)


There is no need to eliminate carbohydrates in the diet if you have insulin resistance. Instead, focus on making higher-fiber choices (listed above) whenever possible instead of reaching for the refined versions (white bread, white rice, low-fiber crackers and cereals, regular pasta). (6)

Cooking oils

Choosing the right types of cooking oils is key. According to a 2016 paper published in the BMJ Open Diabetes Research and Care, substituting saturated oils (solid at room temperature and when refrigerated, such as butter and fats from dairy and meats) with polyunsaturated oils (liquid at room temperature and solid when refrigerated, such as olive oil) may improve insulin sensitivity. (7)


Based on these implications, insulin resistance patients are often recommended to include the following unrefined healthy oils into their diet:


  • Fish oil

  • Flaxseed oil

  • Avocado oil

  • Extra Virgin Olive Oil

  • Olive oil


Which fats should be limited if you have Insulin Resistance?


Saturated fats, which come from animal fats (butter, meat, dairy) and coconut oil

Meat and poultry

Generally, the regular consumption of red and processed meat is associated with increased insulin resistance. (8, 9) One of the reasons for this is the high content of saturated fats in these foods.


It is recommended to reach for plant-based proteins (legumes, soy products) more often and to limit red meat consumption, they everything can still be consumed in moderation. Limit your intake of the following foods:


  • High-fat cuts of meat

  • Poultry with skin

  • Ground beef with high fat percentage

  • Processed high fat meat such as sausage, bacon, and salami should be limited as much as possible.

Dairy foods

A 2019 review paper published in the Nutrients Journal suggests that a moderate intake of low-fat dairy foods may positively impact insulin sensitivity, waist circumference, and body weight. (10)


  • Reduced fat cheese

  • Low fat (or skim, 0%) milk and yogurt


That being said, according to a 2015 study published in the Journal of Diabetes Research, high dairy intake may be associated with increased risk of insulin resistance and type 2 diabetes. (11) Keep in mind that whole-fat dairy foods contain significant amounts of saturated fats, which, as mentioned should be limited.

Seafood

Seafood is a definite YES for those with insulin resistance. Seafood has high unsaturated fat content, which includes omega 3 and 6 fatty acids.


What seafood is most suitable for insulin resistance?


  • Sea bass

  • Catfish

  • Cod

  • Halibut

  • Mahi Mahi

  • Swordfish

  • Tilapia

  • Trout

  • Tuna


The following seafood is also good for insulin resistance:


  • Salmon

  • Mackerel

  • Sardines

  • Anchovies


Examples of seafood that should be consumed in moderation:


  • Shrimp

  • Crab

  • Lobster

  • Camps

  • Mussels

  • Oysters and scallops

  • Octopus


Dietitian Takeaway:


Insulin resistance is a precursor to the development of diabetes. For patients developing insulin resistance, I recommend prioritizing high-fiber carbohydrates whenever possible and consuming them In moderation. One way to do this Is by simultaneously prioritizing the consumption of learn protein and non-starchy vegetables. If you are covering a majority of your plate with nutritious low carbohydrate foods, this will likely lead to a reduction in carbohydrate consumption.


Keep in mind that every patient may respond differently to a certain type of diet/meal plan. For that reason, it’s essential to consult your condition with a registered dietitian and get tailored recommendations and advice.


Resources


1. Weickert MO. Nutritional modulation of insulin resistance. Scientifica (Cairo). 2012;2012:424780. doi: 10.6064/2012/424780. Epub 2012 Sep 5. PMID: 24278690; PMCID: PMC3820526. https://pmc.ncbi.nlm.nih.gov/articles/PMC3820526/


2. Insulin Resistance. Today’s Dietitian. Vol. 15 No. 7 P. 42. https://www.todaysdietitian.com/newarchives/070113p42.shtml


3. Stull AJ. Blueberries' Impact on Insulin Resistance and Glucose Intolerance. Antioxidants (Basel). 2016 Nov 29;5(4):44. doi: 10.3390/antiox5040044. PMID: 27916833; PMCID: PMC5187542. https://pmc.ncbi.nlm.nih.gov/articles/PMC5187542/



5. Chen C, Zeng Y, Xu J, Zheng H, Liu J, Fan R, Zhu W, Yuan L, Qin Y, Chen S, Zhou Y, Wu Y, Wan J, Mi M, Wang J. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med. 2016 Aug;12(2):1232-1242. doi: 10.3892/etm.2016.3377. Epub 2016 May 20. PMID: 27446349; PMCID: PMC4950069. https://pmc.ncbi.nlm.nih.gov/articles/PMC4950069/#:~:text=Soluble%20DF%20has%20been%20associated,of%20soluble%20fiber%20(25).


6. Carbohydrates and diabetes: What you need to know. Diabetes UK. https://www.diabetes.org.uk/living-with-diabetes/eating/carbohydrates-and-diabetes


7. Wanders AJ, Blom WAM, Zock PL, Geleijnse JM, Brouwer IA, Alssema M. Plant-derived polyunsaturated fatty acids and markers of glucose metabolism and insulin resistance: a meta-analysis of randomized controlled feeding trials. BMJ Open Diabetes Res Care. 2019 Feb 8;7(1):e000585. doi: 10.1136/bmjdrc-2018-000585. PMID: 30899527; PMCID: PMC6398820. https://pmc.ncbi.nlm.nih.gov/articles/PMC6398820/


8. Bahar Azemati, Sujatha Rajaram, Karen Jaceldo-Siegl, Joan Sabate, David Shavlik, Gary E Fraser, Ella H Haddad, Animal-Protein Intake Is Associated with Insulin Resistance in Adventist Health Study 2 (AHS-2) Calibration Substudy Participants: A Cross-Sectional Analysis, Current Developments in Nutrition, Volume 1, Issue 4, April 2017, e000299, https://doi.org/10.3945/cdn.116.000299


9. Tucker LA, LeCheminant JD, Bailey BW. Meat Intake and Insulin Resistance in Women without Type 2 Diabetes. J Diabetes Res. 2015;2015:174742. doi: 10.1155/2015/174742. Epub 2015 Jul 9. PMID: 26240831; PMCID: PMC4512604. https://pmc.ncbi.nlm.nih.gov/articles/PMC4512604/#:~:text=In%20conclusion%2C%20it%20appears%20that,percentage%20influenced%20the%20association%20significantly.


10. Sochol KM, Johns TS, Buttar RS, Randhawa L, Sanchez E, Gal M, Lestrade K, Merzkani M, Abramowitz MK, Mossavar-Rahmani Y, Melamed ML. The Effects of Dairy Intake on Insulin Resistance: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Nutrients. 2019 Sep 17;11(9):2237. doi: 10.3390/nu11092237. PMID: 31533272; PMCID: PMC6769921. https://pmc.ncbi.nlm.nih.gov/articles/PMC6769921/


11. Tucker LA, Erickson A, LeCheminant JD, Bailey BW. Dairy consumption and insulin resistance: the role of body fat, physical activity, and energy intake. J Diabetes Res. 2015;2015:206959. doi: 10.1155/2015/206959. Epub 2015 Jan 29. PMID: 25710041; PMCID: PMC4325471. https://pmc.ncbi.nlm.nih.gov/articles/PMC4325471/


Insulin Resistance: How to support blood sugar management

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