Insulin is a hormone that helps the body absorb glucose and keeps blood sugar levels balanced. Insulin resistance makes it harder for the body’s cells to take in glucose. However, some dietary measures can improve insulin resistance.

Insulin resistance is when the cells in the body do not absorb insulin properly. Over time, insulin resistance can cause a range of problems, including permanently high blood sugar levels and cell damage to organs, muscle, limbs, and eyes.

People with insulin resistance often receive a diagnosis of prediabetes, which might lead to type 2 diabetes. People who are insulin resistant may need extra checks to make sure they do not develop type 2 diabetes.

Certain diet and other lifestyle choices can increase the risks related to insulin resistance. Making dietary changes can improve insulin sensitivity and reduce insulin resistance and the risk of developing type 2 diabetes.

In this article, we look at the dietary and lifestyle changes a person can make to increase their body’s sensitivity to insulin.

Foods to eat

A balanced diet can help people control their blood sugar levels.

Western diets typically lack certain nutrients, such as magnesium, calcium, fiber, and potassium.

These nutrients are essential for maintaining blood sugar levels. People with insulin resistance should seek out foods that contain plenty of these nutrients.

According to the American Diabetes Association, people with insulin resistance can eat from any food group. However, it is important to understand which foods increase blood sugar and which support insulin sensitivity.

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

• non-starchy vegetables, such as broccoli, dark leafy greens, and peppers
• tomatoes, which are an excellent source of vitamins C and E
• citrus fruits, such as lemons, oranges, and limes
• high-fiber foods, including beans and lentils
• some whole grains, such as oats, quinoa, and barley
• protein-rich foods, including lean meats, fish, soy, legumes, and nuts
• fish with a high omega-3 fatty acid content, such as salmon, sardines, and herring
• foods that contain antioxidants, such as berries
• sweet potatoes, which have a lower GI than regular potatoes
• water, especially as a substitute for sweetened drinks
• unsweetened teas
• unsweetened yogurt

Foods to avoid

Certain foods are more likely to raise blood sugar. Regularly eating foods with high sugar content can overload the body’s ability to produce enough insulin.

It can also limit the ability of cells to absorb the sugar. If the cells become saturated with too much blood sugar, or glucose, they will gradually respond less and less to insulin.

When this happens, the glucose remains in the blood, contributing to the health problems that accompany consistently raised blood sugar, such as damage to the kidneys (nephropathy) or limbs (neuropathy).

Avoiding or significantly limiting the following foods can help moderate blood sugar level:

• sweetened beverages, including fruit juices, soda, and fountain drinks
• alcohol, particularly beer and grain alcohol, especially in large quantities
• starchy vegetables, such as potatoes and yams (especially without skin), pumpkin, corn
• processed snacks and boxed foods
• sugary sweets, such as cupcakes, ice cream, or chocolate bars
• refined grains, such as white bread, rice, pasta, and flour-based foods, which are lower in fiber than whole grain versions
• dairy from cows, especially milk
• fried foods, even if it is a type of food that would be less harmful cooked another way, such as vegetables
• foods high in saturated fats, including chocolate, butter, and salt pork

Finding a healthful balance

However, people can still eat foods on this list occasionally without causing any long-term harm to their insulin sensitivity. The key is to limit these foods and replace them with more healthful options as often as possible.

Sometimes, the occasional treat can help a person satisfy their sweet tooth and focus on adjusting their diet more regularly.

By sticking to a high-fiber, plant-based diet that is low in added sugars, a person can steadily improve their insulin sensitivity.

Daily exercise is also a significant factor. During activity, the muscles soak up glucose from the bloodstream and do not require insulin. Taking a walk after a meal and being active throughout the rest of the day can significantly improve blood sugar management.

By losing 5–10 percent of their body weight, a person can also significantly improve insulin sensitivity.

These lifestyle changes can reduce the risk of type 2 diabetes, cardiovascular disease, and other health problems.

Diet tips

The Mediterranean diet can improve insulin sensitivity.

Following a fixed diet plan, such as the Mediterranean Diet, can improve insulin sensitivity.

The Mediterranean diet involves eating lots of seasonal, plant-based foods, eating fruit for dessert, and using olive oil as the primary source of fat. People following this diet eat fish, poultry, legumes, and nuts as main protein choices and dairy products in moderation.

Mediterranean eaters also limit their intake of red meat and consume a little wine during meals.

In a recent study, women who followed the Mediterranean diet reduced their risk of cardiovascular health problems, including factors such as insulin resistance, by around 25 percent.

People should base daily calorie intake on their weight loss goals and body size.

The Mediterranean Diet is just one option for healthful eating. Other diet plans, such as the DASH (Dietary Approaches to Stop Hypertension) and ketogenic diets, also offer ways to improve insulin resistance. These work well when a person combines them with other healthful lifestyle practices, such as stress management, adequate sleep of 7 to 9 hours each night, and regular physical activity.

Glycemic index

One of the simplest ways to tackle insulin resistance is to eat foods with a low glycemic index (GI) and load (GL).

The GI lists carbohydrate-containing foods by how quickly they increase the glucose levels in a person’s blood. GL takes into account the GI of a food plus the serving size.

Carbohydrates with a high GI and GL can cause blood sugar spikes and put more demand on the body to make insulin. However, the digestive system processes low-GI and GL foods slowly, which reduces blood sugar spikes.

Eating low-GI and GL foods is an excellent way to maintain balanced blood sugar levels and preserve insulin sensitivity. It is essential to consider both GI and GL for ideal blood sugar management.

Understanding insulin resistance

The body needs glucose for energy. However, many cells cannot absorb glucose unassisted.

The pancreas secretes insulin into the bloodstream. The insulin then helps the glucose travel to the body’s cells, which use it for energy.

Insulin allows cells to absorb glucose, making sure that:

• blood sugar levels remain at a safe level
• muscle, fat, liver, and other cells can get energy

When a person has insulin resistance, their cells are less sensitive to insulin. This means the pancreas has to produce more insulin to keep blood sugar levels healthy.

If the pancreas is unable to keep up with the increased demand for insulin, blood sugar levels rise. Cells cannot always use all of the excess glucose in the blood, which can lead to high blood sugar levels, type 2 diabetes, and various other health issues.