Insulin resistance refers to a metabolic condition in which the cells in the body become less responsive to the hormone insulin.
In individuals with insulin resistance, the cells do not efficiently respond to insulin signals, leading to elevated levels of glucose in the blood.
Over time, if left unaddressed, insulin resistance can lead to pre-diabetes, type 2 diabetes, and an increased risk of developing other chronic health conditions like cardiovascular disease.
However, it can often be treated with a good diet, exercise and enough sleep.
This article provides a comprehensive overview of following a diet for insulin resistance, including a sample 7-day plan featuring daily meals and a corresponding shopping list.
Insulin Resistance Diet Foods to Choose
Overall you want to focus on whole, unprocessed foods and avoid highly processed foods.
Foods high in fiber can also slow down your digestion, meaning your blog sugars don’t spike so much. Your diet should predominantly be made up of the following food categories:
Vegetables
Vegetables are an excellent source of fiber, vitamins, and minerals, and should form the foundation of any healthy diet.
In particular, non-starchy vegetables like leafy greens, broccoli, peppers, and zucchini are great choices for those with insulin resistance.
Since they are high in fiber and low in calories, they can help you to lose weight more easily. Being overweight is a
Different colored vegetables have different nutritional profiles, so it’s a good idea to consume a wide variety of colors.
Fresh, unprocessed vegetables are the best. Canned vegetables usually contain a lot of salt or sodium. Cooking with lots of butter or sauces can also add lots of calories too, so try not to use too much if you have to use them.
Fruits
Fruits are also an essential part of the Mediterranean diet, but it is important to choose lower glycemic index options such as berries, apples, pears, and citrus fruits, which contain natural sugars that are released more slowly into the bloodstream.
Fortunately, the majority of fruits have a low glycemic index (GI), meaning they have a smaller impact on blood sugar levels compared to foods with a higher GI.
Research suggests that the quality of carbohydrates is more crucial for overall health than the quantity consumed.
For instance, one study found a significant association between higher fruit intake and a reduced risk of type 2 diabetes (1).
When it comes to fruit, fresh or frozen options are preferable. Canned fruit and fruit juices often contain high amounts of added sugar, which can lead to rapid spikes in blood glucose levels.
Therefore, it is best to opt for fresh or frozen fruit to enjoy the benefits without unnecessary added sugars.
Whole grains
Whole grains are healthy, but they do contain a fair amount of carbohydrates. However, most have a low GI rating.
Various health benefits have been linked with consuming whole grains. These include reducing the risk of inflammation and heart disease (2, 3, 4, 5), lowering body fat and BMI index (6) and lowering diabetes risk (7).
Good examples of whole grains to include in the diet are:
- brown rice
- whole-grain bread
- whole-grain pasta
- buckwheat
- quinoa
- bulgur
Fatty Fish
Fatty fish is recommended due to their rich content of omega-3 fatty acids.
These healthy fats play a crucial role in reducing inflammation, improving heart health, and enhancing insulin sensitivity.
Fatty fish is also high in healthy unsaturated fats. Eating unsaturated fats has been associated with improved control of blood sugar levels control in people with diabetes (8).
Including fatty fish in your meals at least twice a week can provide a significant boost to your overall health.
All types of fish are high in various vitamins and minerals as well as protein. However, not all types of fish contain these omega-3 fatty acids. Fatty fish include:
- Tuna
- Herring
- Trout
- Salmon
- Mackerel
- Sardines
Beans and Legumes
Beans and legumes are great plant-based proteins to include in your diet. They are extremely filling, low GI, and high fiber.
One study found people who eat the most legumes had some of the lowest rates of type 2 diabetes (9).
Good examples of beans and legumes include:
- Chickpeas
- Lentils
- Kidney beans
- White beans
- Navy beans
- Black beans
- Peas
Nuts and Seeds
Nuts and seeds contain high amounts of plant protein, fiber, vitamins and minerals.
You may think because they are calorie dense that you shouldn’t eat them when losing weight. However, many studies find eating a moderate amount of nuts can actually help you lose weight (10, 11)
One study found women who ate peanut butter 5x per week or more were at a 21% reduced risk of type 2 diabetes (12).
Another study found that eating a daily serving of nuts was linked to a 28% lower risk of both fatal and nonfatal heart disease (13).
Great nut and seed additions to your diet include:
- Almonds
- Walnuts
- Peanuts
- Pecans
- Pistachios
- Chia seeds
- Flax seeds
Chia seeds and flax seeds are also high in omega-3 fatty acids which many people don’t get enough of.
Lean Protein
White meat poultry and white fish are some of the best lean sources of protein to consume.
These foods are high in various vitamins and minerals whilst being low in saturated fats. Red meats such as beef, lamb, and pork also contain lots of protein, vitamins, and minerals, but are also high in saturated fats.
Therefore, it’s best to consume these foods in moderation as they may contribute to insulin resistance.
Foods to Limit
To effectively manage insulin sensitivity, it is important to be mindful of certain foods that should be limited or avoided.
Highly processed foods like white bread, soda and white rice quickly raise blood sugar levels. The pancreas makes more insulin and this adds stress to it.
The type of fat you intake is also important. Unsaturated fats are heart-healthy, whereas saturated fats may contribute to insulin resistance.
While occasional indulgences are acceptable, it is advisable not to regularly incorporate the following foods into your diet:
- Junk foods: fast food and potato chips
- Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
- Fried foods: french fries, donuts, fried meats
- Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
- Processed meats: bacon, canned meat, salami, sausages
- Trans fats: vegetable oil and margarine
What’s the Best Insulin Resistance Diet?
If you’re looking for an eating plan that closely follows the guidelines and foods mentioned, the Mediterranean diet is considered one of the best.
The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:
- High unsaturated-to-saturated fat ratio
- High consumption of fruits, vegetables, legumes, nuts, and unrefined grains
- Increased consumption of fish
- Moderate consumption of low-fat dairy (mostly cheese and yogurt)
- Limited intake of red meat and processed foods
Many credible organizations suggest following a Mediterranean diet to fight inflammation. These include:
It was ranked the number 1 diet according to the U.S. News & World Report.
In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to reduce insulin resistance over the long term and find a sustainable way of eating.
Insulin Resistance Diet Meal Plan
Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Mon | Blueberry Blues Porridge | Greek Salad | Haddock Risotto |
| Tues | Basil & Spinach Scramble | Falafel Wraps | Eggplant & Lentil Bake |
| Wed | Tomato & Watermelon Salad | Carrot, Orange & Avocado Salad | Mediterranean Chicken, Quinoa & Greek Salad |
| Thurs | Blueberry Blues Porridge | Mixed Bean Salad | Grilled Vegetables with Bean Mash |
| Fri | Basil & Spinach Scramble | Panzanella Salad | Salmon & Chickpea Salad |
| Sat | Tomato & Watermelon Salad | Spiced Carrot & Lentil Soup | Chicken Gyros |
| Sun | Blueberry Blues Porridge | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
Day 1: Monday
Breakfast: Breakfast Blues Porridge
Nutrition
- Calories – 347
- Protein – 15g
- Carbs – 42g
- Fat – 15g
Prep time: 5 minutes
Ingredients (for 2 people)
- ½ cup (50g) porridge oats
- ⅚ cup (200ml) milk
- ½ tsp vanilla extract
- 2 tbsp Greek yogurt
- ⅛ cup (25g) chia seeds
- ¾ cup (150g) blueberries
- ⅓ cup (25g) flaked almonds
Instructions
- Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
- Place the mixture into two bowls and add any remaining berries and almonds.
Lunch: Greek Salad
Nutrition
- Calories – 273
- Protein – 6g
- Carbs – 14g
- Fat – 24g
Prep time: 5 minutes
Ingredients (for 2 people)
- ⅘ cup (120g) cherry tomatoes,
- 1 cucumber, peeled, deseeded and roughly chopped
- ½ red onion, thinly sliced
- ⅓ (60g) or about 16 Kalamata olives
- 1 tsp dried oregano
- ⅓ cup (50g) feta cheese, crumbled
- 2 tbsp olive oil
Instructions
- Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.
Dinner: Haddock Risotto
Nutrition
- Calories – 508
- Protein – 40g
- Carbs – 46g
- Fat – 15g
Prep time + cook time: 45 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 large leek, thinly sliced
- ¾ cup (150g) risotto rice, such as arborio or carnaroli
- 1 ½ cups (350ml) vegetable stock
- ½ cup (125ml) milk
- 9-10 oz (280g) smoked haddock,
- skinned and cut into large chunks
- 2 tbsp Greek yogurt
- 1 ⅔ cups (50g) baby spinach
Instructions
- Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
- Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
- Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.