Insulin resistance is a result of cells in your muscles, fat and liver not responding properly to insulin. Because of that, your body can’t efficiently use or store glucose (sugar). This can increase your risk of Type 2 diabetes and heart disease.
While insulin resistance often results in prediabetes, you could be insulin resistant even without having prediabetes.
Understanding Insulin Resistance
There are two leading factors to insulin resistance: not getting enough physical activity and carrying excess body fat, particularly around the belly. Insulin resistance can also be genetically inherited.
Other risk factors include:
- A parent or sibling with diabetes
- High blood pressure
- High cholesterol
- History of gestational diabetes
- History of heart disease or stroke
- Having a sleep disorder, like sleep apnea
- Smoking
One of the ways to prevent or delay insulin resistance is to have high insulin sensitivity. This means your body is able to respond to insulin efficiently. By improving your insulin sensitivity, you are able to prevent or delay being diagnosed with diabetes.
Key Strategies for Improving Insulin Sensitivity
Lifestyle changes focused on losing weight and increased physical activity are important steps to improve insulin sensitivity.
Look for These Food Factors
Let’s take a trip to the grocery store. When you walk into a grocery store, there are plenty of foods to choose from. So what do you buy?
There are key factors you want to keep in mind when choosing your foods: fiber, healthy fats, lean proteins and carbohydrates. These foods can help prevent the accumulation of excess sugar as fat, which can, in turn improve your insulin sensitivity.
Fiber
Foods high in fiber promote a feeling of fullness, which can prevent overeating. Replacing refined grains with fiber-rich foods like whole grains, fruits, vegetables and reducing sugary drinks can both help promote proper insulin resistance.
Healthy Fats
Healthy fats can improve insulin sensitivity and support heart health.
Lean Proteins
Lean proteins provide essential nutrients without excessive saturated fats. They also help with improving insulin sensitivity and blood sugar control.
Carbohydrates
When you are looking at carbohydrates, or carbs, you want to look for carbs with low glycemic index. This means it will have low impact on your blood sugar.
By including fiber, healthy fats, lean protein and carbohydrates with low glycemic index, you’re able to create a well-balanced meal that benefits your health.
Your Grocery List
Now that you know the key nutrients to look out for, let’s look at your grocery list.
Here’s a list of items you can consider on your next grocery run:
Healthy Fats
- Avocados
- Dark chocolate
- Eggs
- Fatty fish (salmon and trout)
- Nuts (almonds and walnuts)
- Olive oil
Lean Proteins
- Legumes (beans)
- Plain Greek yogurt
- Skinless chicken
- White fish (cod and tilapia)
Complex Carbohydrates
- Chickpeas
- Brown rice
- Oats
- Quinoa
- Sweet potatoes (in moderation)
- Multigrain bread
Non-Starchy Vegetables
- Artichokes
- Asparagus
- Broccoli
- Baby corn
- Cabbage
Fruits
- Apples
- Blueberries
- Pears
- Strawberries
Dairy and Alternatives
- Low-fat milk
- Plant-based milk (soy, almond, coconut, oat)
Foods to Limit or Avoid
Just like there are foods you should eat more of, there are foods you should either limit or avoid. While it might seem tempting, these are some of the foods you want to consider keeping out of the grocery cart.
Processed foods
Processed foods includes anything that has been altered from its raw, original state. However, you want to watch out for foods that contains preservatives, flavorings and other additives. This includes:
- Chips
- Deli meats
- Frozen pizza
- Canned/instant soups
- Packaged snacks
Refined carbohydrates
- White bread
- Pastries
- Sugary cereals
- White flour
Sugary drinks and snacks
- Sodas
- Sweetened teas
- Candies
- Desserts
It’s not just your grocery list where you will want to limit these foods. Going to the fast food drive-thru is also something you will want to avoid or limit.
Meal Planning Tips
Managing insulin resistance isn’t just about the foods you choose—it’s also about how you put your meals together. So here are some practical tips you can use at home to put your meals together.
Balanced Plate Method
It might be instinct to put as much food you can fit on a plate with no rhyme or reason. Instead, try filling half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains to maintain balanced blood sugar levels.
Portion Control
Not only does the balanced plate method ensure you eat the right types of foods, it also helps with portion control. Eating appropriate portion sizes helps prevent overeating and keeps your blood sugar levels in check.
Meal Timing
Consistent meal times and including healthy snacks can aid in blood sugar management throughout the day.
Meal prepping and planning does not have to be intimidating. If you need inspiration, University Health has dietician-approved recipes you can try.
Additionally, time-restricted eating, like intermittent fasting for 8 hours a day, has most recently been identified as a potential strategy for blood sugar management. It’s best to discuss with your primary care physician the best approach for you.
Physical Activity
Regular physical activity plays a crucial role in your overall health and blood sugar management. Whether it’s a brisk walk, strength training or a fun dance class, staying active helps improve insulin sensitivity and supports long-term wellness. Dr. Aruna Venkatesh, an endocrinologist with University Health and diabetes researcher at the Texas Diabetes Institute, recommends a being active for a minimum of 30 minutes a day.
Finding a routine that fits your lifestyle is key. Even small changes, like taking the stairs instead of the elevator or incorporating short movement breaks throughout the day, can make a difference.
Partnering with Your Health Care Team for Insulin Health
Incorporating the recommended dietary changes and lifestyle habits can significantly improve insulin sensitivity. If you have any health concerns, talk with your primary care physician. They can help create a comprehensive plan that includes diet, exercise and, if necessary, medication to manage insulin resistance effectively.
Community Resources
At University Health, we are taking steps to address community needs within Bexar County. This is why we are excited to offer resources for patients and non-patients. Visit our Institute for Public Health for nutrition-based and fitness resources.
