Insulin resistance is a common and often overlooked health condition affecting millions in North America and worldwide. It occurs when the body’s cells become resistant to the effects of insulin, a hormone produced by the pancreas that helps regulate blood sugar levels. This can lead to high blood sugar and an increased risk of developing conditions such as type 2 diabetes, heart disease, and obesity. Hence, 12 foods that help reverse insulin resistance and improve insulin sensitivity

Who is affected by Insulin resistance?

Nearly 80 million people in the United States are estimated to have some form of insulin resistance, whether they are aware of it or not. In comparison, estimates of 1.5 billion people worldwide have insulin resistance. This number is expected to continue to rise as the prevalence of obesity and type 2 diabetes increases. Insulin resistance is a major risk factor for the development of type 2 diabetes. It is estimated that approximately 85% of people with type 2 diabetes also have insulin resistance. Insulin resistance is also a significant contributor to the development of other health conditions, including heart disease, stroke, and certain types of cancer.

By making lifestyle changes, including incorporating certain foods into your diet, you can improve insulin sensitivity and lower your risk of developing insulin-related health conditions.

While there is no cure for insulin resistance, it is a condition that can be managed and even reversed with lifestyle changes, including incorporating certain foods into your diet. These changes can improve insulin sensitivity, lower blood sugar levels, and reduce your risk of developing insulin-related health conditions. This article will discuss 12 foods that help reverse insulin resistance and improve overall health.

Insulin resistance questionnaire

We have created a pre-qualifying questionnaire to help determine if you might be at risk of insulin resistance.

Answer yes or no questions below questions:

1. Do you have a family history of diabetes or pre-diabetes?
2. Are you overweight or obese?
3. Do you have high blood pressure?
4. Do you have high cholesterol levels?
5. Do you have a sedentary lifestyle?
6. Do you often eat high-fat, high-sugar, or high-salt foods?
7. Do you have a diet high in refined carbs and processed foods?
8. Do you frequently skip meals or engage in crash dieting?
9. Do you have difficulty losing weight, even following a healthy diet and exercise routine?
10. Do you experience fatigue, irritability, or difficulty concentrating after eating?
11. Do you frequently experience cravings for sweets or other high-carb foods?
12. Do you have trouble falling or staying asleep at night?
13. Do you experience frequent headaches or migraines?
14. Do you have polycystic ovary syndrome (PCOS)?
15. Do you have high levels of triglycerides in your blood?
16. Do you have a history of gestational diabetes during pregnancy?
17. Do you have a history of pancreatitis or pancreatic surgery?
18. Do you have a condition that affects your ability to produce or use insulin, such as Cushing’s syndrome or hypothyroidism?
19. Do you have a history of abuse of alcohol or illegal drugs?
20. Do you have a history of depression or anxiety?

If you answered yes to two or more of the above questions, you might be at risk for insulin resistance. Don’t panic; there are various steps you can take to reverse insulin resistance and improve your overall health. One of the most effective ways to reverse insulin sensitivity is by incorporating certain foods into your diet.

12 foods that help reverse insulin resistance

1. Leafy green vegetables: Leafy green vegetables such as spinach, kale, and broccoli are low in calories and high in fiber, which can help lower blood sugar levels and improve insulin sensitivity. They are also rich in antioxidants and other nutrients that can help improve overall health.
2. Nuts and seeds: Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are high in healthy fats and fiber, which can help improve insulin sensitivity and lower blood sugar levels. They are also a good source of protein and other essential nutrients.
3. Berries: Berries, particularly blueberries, are high in antioxidants and low in sugar, making them a great choice for people with insulin resistance. They are also high in fiber and other nutrients that can help improve overall health.
4. Legumes: Legumes, such as beans, lentils, and chickpeas, are high in fiber and protein, which can help lower blood sugar levels and improve insulin sensitivity. They are also a good source of nutrients like iron and folate.
5. Avocado: Avocado is high in healthy fats and fiber, which can help improve insulin sensitivity and lower blood sugar levels. It is also a good source of vitamins and minerals, including potassium, which can help regulate blood pressure.
6. Whole grains: Choosing whole grains over refined grains can help improve insulin sensitivity and lower blood sugar levels. Whole grains, such as quinoa, oats, and brown rice, are high in fiber. They have other nutrients that can help improve overall health.
7. Lean protein: Incorporating lean protein sources, such as chicken, fish, and tofu, into your diet can help improve insulin sensitivity and lower blood sugar levels. Protein can also help with weight loss and muscle building.
8. Coconut oil: Coconut oil contains medium chain triglycerides (MCTs), which can help improve insulin sensitivity and lower blood sugar levels. It is also a good source of healthy fats that can improve overall health. Learn more about medium-chain triglycerides
9. Dark chocolate: Dark chocolate is high in antioxidants and has been shown to improve insulin sensitivity. Be sure to choose high-quality dark chocolate with at least 70% cocoa content and consume it in moderation.
10. Green tea: Green tea is high in antioxidants and has been shown to improve insulin sensitivity and lower blood sugar levels. It is also a good source of catechins, which can help improve overall health.
11. Flax seed oil: There is evidence to suggest that flaxseed oil may help improve insulin sensitivity and lower blood sugar levels in people with insulin resistance or type 2 diabetes. Alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in flaxseed oil, can reduce inflammation and improve insulin sensitivity. Use flaxseed oil in moderation as part of a balanced diet, as it is high in calories. It should not replace other healthy fats.
12. Extra virgin Olive oil: Extra virgin olive oil (EVOO) may help improve insulin sensitivity and lower blood sugar levels. Monounsaturated fats found in EVOO improve insulin sensitivity and reduce the risk of type 2 diabetes. It is also a good source of antioxidants, which may help improve overall health. Remember to consume all fats, including healthy fats like those found in EVOO, in moderation as part of a balanced diet. “To ensure the best quality, carefully choose your EVOO. Lower-quality oils contain harmful chemicals or are diluted.

Other Strategies to reverse Insulin resistance

In addition to incorporating the foods mentioned above into your diet, there are a few other strategies to reverse insulin resistance and improve your overall health.

1. Practice portion control: Consuming too much food, especially unhealthy or high-calorie foods, can contribute to insulin resistance. Pay attention to portion sizes and stop eating when you feel satisfied rather than stuffed. Eating smaller portions throughout the day is better than eating 1-2 large meals for the whole day.
2. Eat regular, balanced meals: Skipping meals or having irregular eating patterns can disrupt blood sugar levels and contribute to insulin resistance. Try to eat regular, balanced meals that include protein, healthy fats, and complex carbs. Don’t eat for at least 2-3 hours before bed. And avoid eating high glycemic index foods that spike your blood sugar first thing in the morning.
3. Limit added sugars: Consuming too much added sugar, such as sweetened beverages or processed snacks, can contribute to insulin resistance. Try to limit your intake of added sugars and choose naturally sweet foods, like fruits.
4. Get enough sleep: Sleep is crucial to overall health, including blood sugar regulation. Aim for 7-9 hours of sleep per night to ensure that your body has enough time to rest and repair. Read more on the role of sleep in maintaining good health.
5. Manage stress: Chronic stress can disrupt hormone levels and contribute to insulin resistance. Try stress-reducing techniques like meditation, yoga, or exercise to help manage stress levels. See the benefit of meditation and mindfulness for stress reduction and overall well-being.
6. Incorporate strength training: In addition to cardio exercise, strengthening your workout routine can help improve insulin sensitivity and lower blood sugar levels.
7. Consider supplements: Researchers have shown that certain supplements, including chromium, magnesium, and alpha-lipoic acid, can improve insulin sensitivity and lower blood sugar levels. However, do consult a healthcare professional before starting any supplement regimen.

By incorporating these strategies into your routine and eating the foods mentioned above, you can take control of your health and reverse insulin resistance. Remember, it’s important to work with a healthcare professional to determine the best approach for you. These changes can improve your quality of life and reduce your risk of developing insulin-related health conditions.